End of August 2011 recap

Well I'm here on a rest day to re-cap my August for you!

I'm up in water weight so it's hard for me tell you that I lost anything last month as much as I hit and held 153 for almost a week!! I then went ahead and ran a half and cranked out all this mileage that just makes me body mad at me when I run hard/long and build endurance my body retains water quickly.

ok..ok...ok...ok...I gained 8lbs the day after my 18 mile run. I went from 153-154 all the way to 162 and today as my first rest since last Friday I've managed to only ditch 3lbs and I'm at 159 this morning ....so holding onto 6lbs of water is ok, I know why the weight is there and the scale does not dictate my efforts or is some sort of reflection...cause I never ate above 1600-1800 cals all week so I know it's not fat weight, it's water :) Plus I'd have to eat 3500x8lbs = 28,000 calories for me to gain that much fat lol.

Delayed onset muscle soreness....the muscle retains water due to inflammation, muscle tears/muscle bleeding and well it's just body's way of showing me that It's desperate to keep my muscles safe. Thank you body for taking care of me.

now I take care of me with a much deserved rest day.

141 miles ran for August- My Biggest Month Ever
961 for the Year !!

Cross training up the wazoo, arm/core strength training 5x a week all month

I ate healthy, natural and wholesome foods.

I had a couple of meals that were 'off' as in pizza/dessert at a friends house at a playdate ♥ and moments like this I don't go CRAZY as in PIZZA...MONSTER CRAZY but I eat a slice, throw a salad to the side and enjoy myself. Moderation! A part of the key to my success. Strength enough to control and moderate myself!

I've enjoyed this month of blogging, sharing my life with you. Giving back to keep me going!

On a bad note for this entry- I did blog that yesterday in mile 5 of my 6 mile run I felt an ache in my left calve just behind the knee and it's not "in" in the muscle it's outer...feeling more like probably a tendon/ligament tear and I started to limp a bit at the end of my run, trying to not stop my running partner but I had to...I stopped her and tried to stretch it but to no prevail..thankfully I really only ran 1 mile with this 'new' injury. So with today as a rest I know it will do me some good to heal this. when I walk around today it does bother me and I know I would NOT run on it today even if I could. Shoot I'm not going to run tmrw either if it still bothers me. This is how smart I am going to be about this, I want to run for Empire and for Life, I'm not going to ignore a potential injury and this is most certainly not a normal feeling. I have a tear and it need to repair. Calorie up to 1800-2000 today just power packing protein in order to supply the body the nutrition to repair itself. when I lay down and put my leg flat and flex my left toes inward toward my head then I can feel the tug on the tear on the outer part of the calf by the knee. Shoot...even both my feet/ankles hurt too, lol. darn you body! but I will be a smart runner girl and rest tmrw too if I need to.
Wish me Wellness Peeps, I have some peak training runs to do!

I hope you all hit your goals in August! If not...then be accountable, e-mail me and tell me what you are doing and let me hound you!

How to Run -Tips&Training plan

I was 295lbs when I started 'running' on the treadmill....OWIE! BUT POSSIBLE!

I was 265lbs when I "COMMITTED" TO BECOMING A RUNNER! My Goal was to build an endurance of 3 miles. Thinking 3 miles of fitness could represent a healthier person and give me a fitness base I could be proud of.

So I won't lie...it sucked...it hurt, my lungs burned, I could barely run a minute and I felt fat and unworthy.

I started in January 2010 in the winter which meant dedication to the treadmill.

Where my fat arse would run next to pretty skinny girls and athletic men. Where I felt embarrassed for even waddingly fat self and shaking all my jiggles for everyone un-enjoyment. Boy...see the negative thoughts that went through my head.

They go through yours too, don't they?

If not good~! If so, Please STOP! Don't let that stop you. As a thin/fit person I LOVE seeing a big person on the treadmill striving and working hard toward change.

Maybe you were one of the lucky people that I've walked up to and said "you know, I see you running and I just want to tell you Good Job and Keep going, I too was where you are now" and I spit out 'great job' to complete strangers on the track...regardless of size!

No matter your Pace you will be a runner!

I started my runs at 4.5-5.3 depending on how I felt.

I run/walked an entire 5k 3-4 days a week for 3 months till I taught myself how to run.

I developed a Training Plan (loosely) as Part of a Sports Coaching Management Class I took in college and I'm going to forward that to you today.

Please understand beyond just getting out of your own way mentally, know that you are challenging yourself and this mental strength is what will define you in your running adventures. This test of strength can encourage and inspire your own self. Be prepared to rock the core of true strength inside your heart/sole/body as your body begins to tell you "what the FUCK are you doing to me" cause believe me when you are overweight/obese you are doing more than the thin person trying to lose because you my friend are carrying all that extra weight and it makes you that much more powerful and stronger ♥ Respect!

When you feel weak and you want to give up and you feel you need to vent or talk, e-mail me, talk to me, talk to others, find a running partner go crazy with running talk and just let yourself explore and feel what you need to but DON'T EVER STOP RUNNING...KEEP TRYING! I promise you it does get easier!

I have my amazing husband who inspired me ......and he was there for me and I talked his ears off and he talked mine off too. What a great support. If you can find your spouse to be your running partner, let me just tell you...UH-MAZING experience for the both of you! Whether you have been together a short time or a long time(16 years with my runnerboy) it will be just another thing to bind your love and commitment together closer ♥

SHOES- if your knees hurt, you are likely wearing the wrong shoe. Please get fitted at a local foot store, you may need stability and that will reduce your risk for injury, this is hard enough don't hurt yourself. P.s. even if they fit you and they still don't work and you are getting foot/arch/ankle/knee pains PLEASE, I BEG YOU PLEASE take the shoes back and try another pair. You should NOT have any pains! aches and some soreness from the running/weight but never pain...as in wanna say "owie" pain! Got it! Fleet Feet...google them they are GREAT!


REST- I know you are excited but take time for those muscles fibers to repair themselves! something I still have to tell myself and my husband has to knock in my obsessed runners brain!

ICE- feeling sore/achey, use that ice baby!

SELF MASSAGE- get a foam roller, buy the 'stick', use your hands, make your significant other do it ( I do....BOOM!) You will massage the ache, loosen the muscle, increase the blood flow, work the water off your muscles and reduce inflammation!

Learning to breathe comfortably when you run is a task for all runners learning to run or trying to get faster!Head up,shoulders relaxed,spine tall start w/ brisk walk concentrating on breathing fully,pick up pace trying to hold the same breathing pattern,you'll be amazed how if you pay attention and try you can control your breathing.You can count or pay attention to the number of strides you take per breath to help you.Some may find it easier to inhale w/ 3 strides and exhale with 3 strides.

I have so much more information now to follow if you want to read!

I hope you succeed in your Running :)





♥Connie's Novice Running Training Program♥



So You want to become a Runner? You keep hearing about how wonderful the sport of running can be. You actually might be asking yourself “what is all the hype about?” There are certainly many physical and health needs that are met when you become a runner, but most importantly what each runner learns is mental strength and the amazing mental self awareness gained through training. As I help you to condition to a level in which you can run a 5k you will learn earning this foundation of mileage can propel you into longer distance running and offer you an amazing fitness base. When you begin this training program I want you to remember that you will struggle greatly but it’s the place of struggle that you will find yourself. You will build strength, endurance and a greater capacity for cardiovascular activity. You may even become to discover things about yourself that you never knew existed and if this happens then you will have tapped into a true running passion, one of which I hope you can run with for the rest of your life!

Before I give you a training program to follow, first let me offer you some interesting facts about how your body actually operates and exactly what is required from your body in order to achieve success in the sport.

Did you know that:

- The power to move comes from 640 muscles in your body

- The engine of your body - the heart is an amazing muscle that beats about 100,000 times a day

- The circulatory system fuels the muscles and body parts, removes carbon dioxide and lactic acid (which are by-products of running)

- As you become a runner (especially a distance runner) your circulatory will become highly efficient and your blood will pump twice as much blood per beat than an average person.

It’s important to note that in order to perform any sort of aerobic activity your body will need energy. Most the energy in our body comes from foods we eat. This food turns to chemical energy that fuels the muscles in the form of glycogen. As your begin to learn to run your body will learn to store and use fuel more efficiently. Your cardiovascular/respiratory/hormonal systems will become more efficient with delivering oxygen and fuel to the muscles and remove carbon dioxide and other wastes such as lactic acid.

So How do you Start, you might be asking! I first want to begin you with training yourself to increase your energy and muscular fitness prior to race season (or perhaps you have an idea of very specific race you want to begin training for! Just be sure you can give yourself at least 3 months if you have never run before to prepare for a 5k) The act of running is indeed very simple. There is not to much attention that needs to be focused on anything of real concerns as you begin to build up your strength and cardiovascular endurance. Those acts within itself are the first and only real challenges. You will follow a simple routine which includes the following: Warm Up- Stretch- cardio- cool down - stretch.





Warm-Up

I want you to always include a warm-up on your work-out days. A warm up will be a walk slowly into a light jog- gradually increasing the pace to a middle intensity. The benefits of warming up will allow your body temperature to increase gradually, the blood will begin to flow through the muscles, you will gradually build your heart rate, increase the rate of nerve impulses that affect the efficiency of your muscle movements as you run. Warming up will allow all of these great benefits as well as reduce your risk for injury.



Stretching

Stretching your muscles only after your warm up. Just as crucial as in any part of your new running lifestyle. It’s a must. I want you to warm up with a walk for at least ten minutes prior to your run/walk routine. Once you have warmed up your muscles I want you to focus on gently stretching your muscles and work on your range of motion. This is something I always want you doing and focusing on as a warm up and cool down. Remember to breathe normally, do NOT bounce your muscles, hold each stretch on both sides for 30 seconds at the edge of discomfort in the muscle (but no pain).

Here as some visual stretches to help you maintain flexibility and reduce injury: Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

& 8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

& 10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.



Cardio- Running

Monday- Cross Train- cardiovascular activity (spinning, swimming, elliptical)

Tuesday-rest & stretch

Wednesday-run/walk for 40minutes, leg strength training

Thursday-rest & stretch

Friday - run/walk for 35 minutes

Saturday- muscle strength training & stretch

Sunday- run/walk for 45 minutes



It’s crucial that when you run, walk you will be working at your own pace and at your own discretion. I want your intensity to be more about endurance over speed. This will reduce your risk of injury. I know you likely have the desire to be fast but first I train you on distance and not time. The best earned part of running- is listening to yourself and learning that YOU control how much you want and can give to your individual work-out. There is a freedom to running that I want you to learn to take ownership of. I am not going to tell you how long or far you should run on those days. As a new runner you will be learning that you will endure good moments in running where the legs and body feel amazing and in sync with another. You will also endure days when you will run/walk where you will legs that feel like lead and your energy levels are depleted. This is normal and to be expected. This is called training for that reason! So how do you know if you are putting in enough effort or perhaps too much effort? The answer is to learn your target heart rate. When you wake up in the morning I want you to measure your resting heart before rising. Now in order to find your maximum heart rate take 220 and subtract your age in years. If you are 30, your Max HR is then 190. I want you to train at no more than 70% of your Max HR. When you walk and run. I want you to begin to set mini goals for yourself in your run/walk routine. If you ran for 15 minutes on your last run, I want you to add a few minutes to increase your endurance. You are in the drivers seat and you will take ownership of your level of effort. As you have learned to run at least 25-30 minutes there are some key components that I want you to begin to concentrate on more completely and they include: breathing, holding your head up and keeping your shoulders slightly back.





Cool-Down

Take the time to cool down properly. I know we live in a past paced life, but we need to remember in order to become a physically fit person we need to take care of ourselves, each step is equally important. Your cool down after your run will include a fast paced walk down to a steady slow walk. The gradual decline in pace will allow your body to remove lactic acid from your muscles to aid you in recovery, reduce muscle soreness, reduce the risk of blood pooling into the lower body that can cause you to become light headed or dizzy. Be sure to stretch our your muscles in this phase as well as it will return the muscle to optimal length and aid in recovery to reduce muscle soreness.

You may reach the ending of your training season, fully capable of running a 5k easily enough where you feel you want to move forward with increasing your physical fitness to include further distance. Or perhaps you will have reached this level of physical fitness feeling happy in your new energy levels, your decreased health concerns and feel like you would like to maintain this fitness level. As with all physical fitness you will need to continue with working at the level at which you have trained yourself. If you begin to discontinue training you can easily de-condition yourself. The outcomes of your physical training will include: improved use of oxygen in your muscles, body fuel efficiency, increased size of muscle fibers, increased number of capillaries feeding your muscle blood (oxygen), more efficient respiration, heart pumps blood more blood and decreases your resting heart rate, improved body composition, stronger bones/tendons/ligaments/tendons.



Advanced Pre-Season-Peak Season Training

As you progress in your training I would like you to consider the following running techniques to gain further endurance and faster speed in the next phases of your training. Please continue to run 3-5 days a week, incorporating at least one of the following running training techniques below. Gradually increase either your time/distance by 10% each week. Every couple of weeks, taper down your runs to allow extra time for recovery.

Pace/Tempo training-



Interval Training-shorter distance, higher intensity training session. Run at about 85-89% of your max HR. Each burst lasting about 1-2 minutes then switching it up to run even faster for 90-95% of Max HR to work the anaerobic system.

Fartlek Training-This is my Golden Ticket to you to get out there and just have some FUN! Running is supposed to be fun and with a word like “fartlek’ you can surely have some fun when you tell people you went out and run one today! Fartlek is a Swedish word for Speed Play. Slower exercise with bolts of speed intervals followed again by slower speed. It’s a form of active recovery and you will greatly find that through time with Fartlek training that you will begin to recover with a faster pace (if you want!)

Sprint Training-

Fuel Yourself

It’s important to note that in order to perform any sort of aerobic activity your body will need energy. Most the energy in our body comes from foods we eat. This food turns to chemical energy that fuels the muscles in the form of glycogen. As your begin to learn to run your body will learn to store and use fuel more efficiently. Your cardiovascular/respiratory/hormonal systems will become more efficient with delivering oxygen and fuel to the muscles and remove carbon dioxide and other wastes such as lactic acid. Since you are a new runner and you will be training in the aerobic energy systems its important to note that your body will create enough energy for your to fuel your run through the foods you eat and extra fat storage in the body. Your energy fitness will increase through time and endurance. There are new rules for when you advance into lactic acid threshold hold training and that can be further discussed.

Fitness Testing:

Before you begin my Running program I would like for you to take a few simple fitness tests to determine your fitness level. At the end of the 3months (or after you have achieved the goal of running an entire 3.1 miles non stop) I want you to re-take these tests to evaluate your progress.



Sit and Reach Test: after a warm-up sit down, legs extended to your front. With a yard stick between the legs; measure the distance at which you can bend over and reach with your finger tips. Do not bend your legs. Write down your measurement, re-evaluate after training program to determine progress.

50 Yard Test : create a 50 yard course, warm-up, start the sprint and record your time. Re-evaluate after the training program has ended.

Stair Sprint Test:

How Many Calories Connie?

Oh the Golden Question!

And that my friend is up to several things, your metabolism, your age, your body's reaction to carbs etc.

But there is ONE 'TOOL' I am going to offer you and it's just that...so use it loosely and adapt when you need to depending on how you feel with your fueling and how the scale reacts to your calorie cutting attempts!


Go Here:http://www.bmi-calculator.net/bmr-calculator/


Put in your personal information and you'll get your 'general' indication of what your intake should be!


Please I beg you...go to this website and look up under all the links and play around and find out information about your BMR, BMI your Waist/Hip Ratio and know your numbers!

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php

How to Calorie Count

Calorie Counting may sound difficult and perhaps time consuming. I have two initial thoughts about this for you


1) Aren't you worth it?

2) Is five minutes after every meal worth adding years to your life?

Of Course you are Worth it (I know some of you may not believe me right now!)

And most definitely a longer life happy and healthy is so much better than living a shorter life full of regrets and sickness.


What do you need?
Paper, Pen, measuring spoons/cups and a food scale!

That's it!






Oh and YOU!




Purchase a food journal (you are savvy and into doing fun stuff online you can access sparkspeople.com for a great calorie counting tool. http://www.sparkpeople.com/landing_free_cal3.asp?gclid=CIKBq9XT-qoCFec65QodQlxROw

What I want you to do (cause this is what I did too!!)
Measure and record your caloric intake on all the foods you eat after every meal.
I want you to record the time and the feelings you felt when you ate too.
Record if you felt full or if you still felt cravings after you ate.

This really only take 5-10min after each meal just keep the content information on hand as you prepare your foods.

Add your total up and this is what you ate today.

When you have reached your calorie intake for the day try to avoid eating.

*tips*

*the more dense and nutritionally power packed your foods the more you can eat. The fiber/water/nutrients can satisfy you more than sugary, starchy/poor fatty foods could.

* a food scale is only about 15 dollars, so don't procrastinate, purchase one today!

*weigh all your foods don't go by suggestive serving sizes. Sometimes they say "18 chips" is a serving when in fact the 'true' serving is 1oz and that by fact may only be 14 chips! Weigh your food!

* use your measuring spoons for EVERYTHING! sugar/syrup/butter/spread/peanut butter/jelly/oils etc. They are a staple in every interaction in my kitchen, even if I'm not calorie counting that day I am therefore mindful of how much of what is going into/onto my foods!

*record every morsel, don't cheat yourself from the truth

*Losing weight is as much about counting calories as making calories count. You can drop pounds on a diet of potato chips, and beer but this is NOT HEALTHY!

LASTLY, I AM NO NUTRITIONIST OR DIETITIAN! however I smart enough to help you. If you want to you can forward me your food journals daily or weekly for guidance or suggestions to runnergirlnewyork@yahoo.com

Not only have I walked the walk (ran my run, lol) I have learned and read so much along the way, I take my personal experience, my husbands weight loss experience and formal education in Personal Health, Basic Nutrition, Sports Nutrition as tools to help you/us.

Bruno Mars- you got me twisted

I woke up various times last night...not sure why ....felt like ...something was spiritually keeping me awake, hitting up the potty alot and wondering why I couldn't settle I was beginning to get a headache. I tried to sleep on my right side and just make my head comfortable as the neck was starting to get some tension in it as well.

So I woke with a headache and my neck aching.

I was so tempted to text my old running partner that hit me up with a text to run with her today. I wanted to so bad to tell her that I ran 18,3,5 and today would be so much harder because I had a headache and was tired from lack of consistent sleep.

However, I drank a cup of Mojo and ate a some flax oatmeal and was out the door.

Our first two miles was a very slow, tight and hard 10:15 miles. I explained to her that I was feeling like a 'hott mess' today because of not giving myself a rest day, having a headache, being tired/tight/sore etc. she is so Godly and she forgives me and was so supportive and said she too didn't sleep well either.

Mile 2 I stopped at the gas station, hit up the potty and got a good stretch in. So needed, I was so TIRED and clammed up those first two miles, my heart rate was higher than normal for the slow pace too.

but after that I forced a faster pace ......and really about mile 3-5 my headache was gone, I was running a 9:30 in comfort and was holding such great friendly conversation that as I reflect I barely running two miles, lol.

The last mile we picked it up a bit and finished 6 miles strong For a totl of 6 in 56min for 9:35 miles

I did need a major stretch as my left leg just behind the knee and along the calve I believe a tendon was really tight/sore and I almost started limping toward the end of my 6 miler.

Now it feels good.

It was great running with a friend, good conversation, blue skies, great weather, head ache gone and body opened back up ♥

Drove a block away to the gym and did 35min of Pilates Class

25 min of strength training after that.

Now I sit here conflicted because Bruno Mars is playing at the State Fair for Free tmrw yet I really want to enjoy the Fair today with my family.

I heard this song on the way home from my 2 hr work-out today.
http://www.youtube.com/watch?v=SR6iYWJxHqs

Easy come, easy go, that's just how you live
Oh, take, take, take it all but you never give
Should've known you was trouble from the first kiss
Had your eyes wide open, why were they open?
Gave you all I had and you tossed it in the trash
You tossed it in the trash, you did
To give me all your love is all I ever asked
'Cause what you don't understand is
I'd catch a grenade for ya
Throw my hand on a blade for ya
I'd jump in front of a train for ya
You know I'd do anything for ya

Then I was thinking I was so tired that this Bruno Song inspired my must need for rest trmw will I will be singing
http://www.youtube.com/watch?v=fLexgOxsZu0

Then I felt sad because I was spiritually and emotionally feeling lonely today and really wished Bruno would sing me this song today.
http://www.youtube.com/watch?v=LjhCEhWiKXk

http://www.youtube.com/watch?v=-W1X9zJuDOs

http://www.youtube.com/watch?v=sf9dUaATAxY&feature=related

http://www.youtube.com/watch?v=lU0ihOCfxu8&feature=related

DO YOU WANT ME TO KEEP GOING? LMAO.
TONS OF GREAT BRUNO SONGS.

MY ALL FAVORITE LATELY ........
http://www.youtube.com/watch?v=Chsme1rttlM

Quad Killer

Had to take care of some personal business at the College today so I thought I'd put on my running gear and do that and then walk out back and hit up the nature trail.

BLISS once again. Three one mile loops and I was just in Heaven. I just adore this trail, this hidden trail that I finally ran for the first time a couple of weeks ago. I saw another deer on mile 2, stopped and walked over to it....it actually tilted it's head and started to walk toward....OMG...seriously? Um...Yeah!!! Scary too, lol. So I was like "I think you are cool buddy but why aren't you afraid?" then I think I got to get out of here..not like I was going to start some sort of deer petting session on this run, lol. Crazy Deer!

Then I ran over to the track and I busted out another 2 miles on the track with a combo of stair climbing on the all the bleachers...2x over for each :-0

QUAD KILLER!
Sprint a 1/4 mile and then go slam some bleacher climbs and let me know how your quads feel................***************BOOM*************......................

I am so doing this combo again! Next time I hope to have the energy to really hit some speed drills with a combo of the stairs. Truth be told between the 18 miler followed by yesterdays 3...by mile 4&5 today I was burnt out in the quads not much left was for speed today.

I did all I could muster to bust out mile 4-5 as I was eager to just be happy with 4 miles...C'mon ..dude...I'm crushing this mileage/abs/arms and all this stuff lately I need to cut myself some slack but I just keep telling myself the prize is a great time on Empire Marathon and that is going to take some blood, sweat and tears and forcing myself to new limits.

I get high off that shiz anyways!

Boomtastic!

All five including all those bleachers in 10min miles :) ON a trail to boot?! Yep boom!

Chris Daughtry...you saved me at mile 4 and kept me on target till mile five. Thanks Buddy.
http://www.youtube.com/watch?v=nJzBcKM3ZIE

Above the clouds in the atmosphere-Irene

Where we go we don't need roads
Where we stop nobody knows
To the stars if you really want it,
Got, got a jetpack with your name on it,
Above the clouds in the atmosphere
Just say the words and we outta here
Hold my hand if you feelin' scared
We flyin' up, up outta here.

No Hurricane is going to slow down a runner. We improvise, we run before or after the storm or maybe indoors.

I ran 3 today for my recovery run ....2 miles at 9:15 pace and then I did a 45 mins of various exercises (arm strength training, planks, pilates, endless ab crunching, pushups) then I did another mile at 8min pace. I think my home tready is burning out...I suppose my good deal may have been too good to be true! it was scary as at random it would jump speeds from 7.3 to a 5.3 in speed....um hello....scary! it's quik and sudden changes so I ran with my eye on the speed control cause it least then I could try to watch for a change and hold on for the ride! haha! crazy stupid machine....likely going to the curb soon then! oh well 25 bucks and we used about ten times total....so I suppose I got some worth out of it, lol. No worries...that's why I have a free road to run on and even a gym membership...which is good cause in my plus hour work-out I had to make quick pbj sandwiches for the 3 kids, juice, random begging to paint and do something as if my single hour to myself to day was going to kill them!

Today I hit 40 miles for the week...starting to peak and stoked with how great I feel~!

Far East Movement- Rocketeer !!

http://www.youtube.com/watch?v=RcmKbTR--iA&ob=av2e

Boy you always on my mind
Got my head up in the sky
Take my hand, close your eyes
Let's fly,
Nah I never been in space before,
But I never seen a face like yours,
You make me feel like I could touch the planets,
You want the moon, boy watch me grab it,
See I never seen the stars this close,
You got me stuck off the way you glow,
I'm like, oh, oh, oh, oh


Dam good Run song! Boom!

6x3=18

Woke up at 5am to a fresh brewed pot of my Hott Coffee! Hot Dam I love You!

Oatmeal, coffee, fresh pick me ups from some running videos, made sure my new songs I just uploaded were on the play list, geared up and took the puppy out and was on the road by 6am for the first time EVER!

Starting my run in the dark...amazing! Watching the sunrise equally UH_MAZING!

3 Mile run to the west ....back to home = 6miles.

hydrate, grab the fuel belt, eat some organic stingers for energy, hit up the potty and back out within minutes.

3 mile run to the east....back to the center of town= 6 miles. Hydrate, fuel up with more Stingers and took this picture. Thinking of YOU...ME...how in this BIG world...we are connected through this computer...united in the purpose of just be inspired and interested in what it's like to journey with someone that is training and running hard for a change, toward life and happiness and good health. Cheers.



3 mile run to the South....back to home= 6 miles.
When I hit mile 15, I knew I was going to step it up and try to run fast toward home, I needed to open up my stride. Truth be told my foot and my quads were sore from the 10min shuffle I was in. Totally comfortable, not exerting much energy and full of life and feeling 'boomtastic' I told myself to let loose and go with it. So I did and the last 3 miles I ran in 24 min! I could NOT believe it...I knew I was running fast as I would random glace down to see anything from a 7:40 pace to a 8:30 pace on those last 3 miles. It felt great to feel like I was 'running' that forced yucky feeling that I missed the first 15 miles...I made sure to make up for that on the last 3 miles. I knew that pushing myself this hard at this stage of the game was only be like adding Sprinkles to my Sundae. Sure a Sundae is yummy and good and fine...nothing wrong with a sundae...but when you throw on the sprinkles....hhhmm...that much more satisfying! So my run felt that much more satisfying to me. I did a half mile walk home for recovery!

I am happy that this time I ate and drank more than I ever have on a training run. I know at this new weight I need to be sure I fuel & hydrate myself ....that lesson learned on the last half marathon.

Things just feel so different this time around for Marathon training. I think being at a lighter weight.....and faster pace, my body is just taking it all so differently. I'm re-learning how to train for a Marathon.

I can only 'hope' for a 20 miler just like today's 18! Next Week!!! Maybe sometimes around my Birthday...what a present that will be to myself!

Got home and did an ice bath for recovery!
Ate 4 whole eggs/2 slices of whole grain bread
coffee

lost 6.5lbs of water on that run despite having drank 10 before, 20 during and 20 after the run...that's ok...I was BLOATED and tossed some post 1/2 marathon water weight I was holding onto!

Onwards to recovery and a new week!

oh and when I got home...Runner Boy wrote that pc of paper out for me.....18 miles with a circled check mark and my classic 'boom' ...........Thanks RunnerBoy♥ I smiled Big...so true...18 miles ...check! P.s. thanks again for taking today off from work so I can first thing in the morning!!

Today it was just awesome to have such a great run, to feel so comfortable and care free in my heart and body and soul. I uploaded some Leona Lewis recently...she was sorta bliss as I ran into the sunrise ♥
http://www.youtube.com/watch?v=qSxyffSB7wA&ob=av2e

this song can be about so much...Running, love, life....we all can only hope that life just gets Better!
Sometimes when you hit rock bottom there is no where to go but UP!

The Climb-Motivational Four

RunnerBoy surprised me with a day off so I didn't have to run a late afternoon 18 mile run! Yay!

I ran 4 miles today instead and will plan for my 18 first thing in the morning!

Today was a pace run before the long slow run. So I ran sub 9min pace...averaged at 8:55 pace and at some points I was running open and swiftly easy at a 7:30 and I had fantasy that it was that easy and good for the entire run...that maybe one day I'll run a 5k with a steady 7min pace! I see it...I know it exists for me and I just know that it's going to take time. Nothing about what I've earned has come easy or free. I have lost of runner friends lately...Yes...all girls. It's not that I'm not anything other than just supportive and nice so I'm not sure what gives (although...ok...one chick....well she just always rubbed me the wrong way...HAY! I don't have to like everybody!...let's just say that I had several reasons! End of story! =) But anyways....what that has to do with everyone is beyond me. But this just makes me want to tear them down off their balcony. I have lived my whole life second best...never good enough for anybody let alone even for myself. It fueled my fat ass. It gave me every reason to weep and woe and fuel obese body. I have the extreme personality flaw...if you don't even just 'like' me then I think there is something wrong with me. I'm trying to fix that about myself. I'm still growing and this is one behavior I'm trying to change. Maybe some people just can't handle my outrageous outpouring support, maybe I'm strong now and I am intimidating...maybe I'm mouthy with speaking how I feel (hey, it's running...whats there much to say? lmao. jeesh) but you get it.

Anyways! I earned every dam milestone in my running. I've sweated my ass off...even most literally. Not all runners are going to ever understand the hardships to running with obesity. So mad respect to you if you are reading this and attempting to hit these miles with a smile on your face...because much of the running for me is pushed/forced and it's not often enjoyable unless I purposely slow down. Likely for me at least 80% of my runs are I intentionally get uncomfortable. So listen, if I bitch and moan about my run...just know it was because I was running from a bigger place than I probably could have.

Then I know that just like it took me 11:25 per mile to complete my first half marathon and less than one year later I'm running those same miles in a 9:17 pace that next year....well that just freaking excites me! Today Myley Cyrus came on with the 'climb' oh yes...mushy, mushy boom boom Connie has the climb on her tune list...great during a marathon, trust me!

Here is the song.

http://www.youtube.com/watch?v=NG2zyeVRcbs

I can almost see it.
That dream I'm dreaming, but
There's a voice inside my head saying
You'll never reach it * You know....I don't feel that way anymore ♥ *
Every step I'm takin'
Every move I make
Feels lost with no direction *Ok, this is true, lmao*
My faith is shakin'
But I gotta keep tryin'
Gotta keep my head held high *Are we still talking about Running?*

There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be an uphill battle
Sometimes I'm gonna have to lose * oh and I've lost...sometimes LIFE&LoVE is a losing battle* Ain't about how fast I get there
Ain't about what's waitin' on the other side
It's the climb

The struggles I'm facing
The chances I'm taking
Sometimes might knock me down, but
No I'm not breaking
I may not know it, but
These are the moments that
I'm gonna remember most
I've just gotta keep goin', and
I gotta be strong
Just keep pushing on, cause


Maybe it's just me, but what I love about Running and taking this time in my life is to reflect and to create the new me. The me that respects what I'm doing out there on the road. I'm not just there to run away from something...I'm truly running toward it. There is some purpose to what I do out there. It's the one thing in my life that can always make the most sense. It's not even just running...I'm loving the the whole 'fit' life.

So after my four I feel so mentally ready for 18. I feel 'allowable' to slow myself down out there tmrw. Embrace the splits I plan to hit on Marathon. I will aim for 9:20 mile till mile 7. To which I will hydrate and fuel myself. The next 7 I want to run 10min miles and the last 4 I want to 'open' up for whatever is there in my legs/heart/soul to give.

We'll see!

Rest Day, Sort of ? LOL

Before I am a Runner I am mother.

So as much as today is a 'rest' day as far as running goes...nothing could be further from the truth for my daily life.

I decided I would change the girls bedroom around. 1 big bed, toddler bed, dresser and 6 bins of toys and WOW.......6 hrs later I was FINALLY done! The room looks BOOM'TASTIC

oh and throw in the cleaning of the kitchen, dishes, made breakfast and lunch ....oh wait I cleaned the bathroom sink/toilet/floor and took out the trash.

Oh wait....I took care of the dog, got endless sippys' and snacks too.

Oh wait...I made the eggplant parm and made these whole wheat chocolate chip cookies...which were 'ok' nothing I'm going crazy about....although runner boy I'm sure will enjoy them as he always does! that plate will be gone quickly! lol. Eat up runner boy....less in my face to eat!

So yeah....TIRED!

I'm starting to get sick on this 'running rest' day!

My kids have a small cold and it's post sinus draining down the back of my throat and it's irritating me more tonight than ever....my throat is sore so I'll salt water gargle and hope for the best as I sleep. I'll crank some extra vitamins tonight too. Typically a sinus rinse, vitamin C mega dose, extra water and sleep is all I'll need.

Let's hope!

18 Miles tmrw....and unfortunately not in the morning like a runner would really want....but instead in the afternoon. Ugh! Big FAT UGH!

fingers crossed for good weather, good body, happy legs, happy sinus, happy everything!

EggPlant Parm

I love eggplant, I don't eat it enough. Like 2x a year, lol.


Here is what I did...On the fly.


2 eggs beat in one bowl

In separate bowl create your coating ....whole wheat bread crumbs, flaxseed meal, what bran, wheat germ.....no definite portion sizes...just made sure the bread crumbs was 50% the mix.

Clean and slice your egg plan (you can leave the skin on)

dip in egg, dip in dry mix and coat.

Fry in skillet with olive oil. Careful it will soak it up fast which is ok cause it's a good oil but still = fat=calories! just be mindful.

then throw all your fried eggplant slices onto baking sheet, top with pasta sauce (or marinara) I used jar sauce (remember...easy peasy Connie!)

baked for 15-20min

Then right before it's done I threw on 1/2 oz of slice ontop of each slice.

I purchased a great all natural whole wheat roasted garlic artisan bread...I toasted that and threw each slice ontop the toasted garlic bread....OMG ....SO DARN GOOD! Runner Boy made a sandwich out of it.....So Good!

This is a must repeat recipe for me!

HIll Repeats

I took off today for a run..thinking just a steady 7 or 8 miles.

Well after one mile I decided that it was best to do my hill interval today.

So mile 2 I hit my hill. It's not the S.H.I.T. but it certainly is a decent climb and one that could give me some great hill repeat endurance.

Just think of a Triangle like this:



I ran up it..... 1/10 th's a mile and the recovery was just the same.

so I ran that hill 15x and by the 15th I was really starting to feel it and was starting to dig. I could of ran it at least 5-10 more times to get extra benefit...but still...mad props to me and my efforts.

2 mile run home for a total of 7 miles for a 9:20 pace :)


I ran Benny tonight for an extra 1/2 mile to today's total.

I also took my kids to the park and we flew the kite. Found a great hill and we rolled down *P.s. it sucks being an adult...because once I had kids I get dizzy easy and rolling down hills with your kids makes you dizzy and itchy, lmao* Boom!

But anyways! There was huge grassy hill that once I was done rolling down it...I ran up it about 10x...just slipped off my flipflops and ran that shiz and had fun racing the kids up it, lol.
What I loved most is reflecting how I would very likely DIE after doing one of those as my old fat self...and believe me I would have ran it once just because my kids wanted me too but my lungs would have burned and I would of wanted a nap, lmao. Now I run that 10x and I'm like "what.....I'm not even sweaty" lol.

Today this song came ipod when I ran my hill repeats I don't know ...stuck out for me...
http://www.youtube.com/watch?v=f0T3WAbU6tg&ob=av2e


Can I ask you a question? Why aren't are you running hills for hill work and doing repeats?

I always do them on the treadmill but what I learned after my half marathon is that my hill repeats and work on the treadmill each week is not what I need because I was thrown into side stitches and my breathing was off......so for now on...I'm hitting my hills on the road!
My Marathon in October is full of hills and I won't lie...I'm starting to FREAK myself out thinking about this Marathon! It's going to be a DOOZY! Starting to wrap my mind and heart around the seriousness to this course.

Trail Run-Family Affair

RunnerBoy and I could not find Mojo yesterday. We were both equally happy lounging around the castle. We spent the morning having coffee and spending time with the peeps. We kept referencing this 'long' run we were supposed to do.

So we improvised has he propositioned me to go to a trail and run 3 or 6 miles..whichever time/peeps allowed!

Deal!

Go to Beaver Lake and ran a 3.2 loop....then he ran a 3.8 loop and we were done as at that point the peeps held out steady with walking upward of 2 miles with us and taking pictures and stuff. We figured our son must have walked 2 plus miles as he walked with mommy or daddy during that time. The girls would walk some but they took full advantage of a free wagon ride!

It was great and I took a bunch of running pics of him and he took some of me...played around with some for some runography.

The trail was GORGEOUS! I loved it. The legs were stiff and my body was tired and mad at me for running. I hushed it and took my time and just enjoyed the solitude. What greatness. It made me realize why so many elites are hitting up the trails...it makes you both stronger and it forces you to slow down. the peaceful solitude is great!

3.2 miles in less then 32...nice and slow! like molasses....lmao.

Here are some more vain running pics.

Peachy Greek Treat

Plain Greek Yogurt is such an amazing source of protein. Especially Chobani. That has 18grams of protein for that little container and it's just 100 calories!

I threw a peeled/sliced peach on top

Drizzled with tsp of raw honey for sweetness

and for an extra protein crunchy flavor I tossed some sliced almonds on top!


200 calories
26 carbs
3 fat
20 protein

If you want to skip the honey cause maybe you don't have any then you can add a pinch of table sugar for sweetness.

It was a nice alternative to the norm for me. I enjoyed this high protein power puncher for my mid afternoon pick me up!

Chicken Convertible

There is this great little diner that I go to once a while and they have this great option for those mindful of what they put in their mouth.

Chicken Convertible.

So Simple and easy!

In a stainless steel pan or cast iron skillet cook some chicken with olive oil to keep the chicken from sticking.

Sauteed onions/peppers and throw it on top of your chicken and melt some low fat mozzarella cheese on top.

Bam!

Easy Peasy and a great little way to add some flavor to your chicken!

Just be mindful of your cheese quantity. 30grams of low fat cheese is about 90cals. So I opted for half of that for this meal.

Throw a veggie on the side and whole grain and that's it! Simple and easy!

Recovery Run Post Half

3 mile Run to the Gym where I met up with RunnerBoy that was doing 4 on the tready....ran another mile next to him. My 3 on the road I came in at 26min...then my mile at the gym was an 8:20 and then I slower paced run cool down for 1/4 mile.


80lbs obliques x15 each side

15lb arm curls till burnout x2 sets

90lbs arm pull downs x10

90lb arm pull x10

65lbs ab crunch x30

15lbs arm curl till burnout

ab pull-ups x20

15lbs various arm work-out for 10min


Food today:

Breakfast: 1 whole organic egg, 2 egg whites, 1 slice of rye
coffee/tsp sugar/2tblsp half n half

Lunch: Chobani, wheat germ

Dinner: 3oz grilled chicken on whole wheat bun with tsp of reduced fat mayo, avocado, tomato slice
3oz grilled chicken smothered in freshly roasted red/yellow/green peppers with 15grams of lowfat mozz cheese melted on top
1/4 cup olive oil pasta
1/4 cup green beans

Snack: Plain Greek Yogurt/Peach/tsp of Honey/few chopped almonds

Air popped popcorn with tblsp dark chocolate mini morsels.

Totals Cals: 1350


Feelings: My left calve has NO pain...no twinge...wow...so weird but I'll take it! My quads are tight after today's run and my hamstrings are tight. Hydrated up tonight and sticked myself and took some ibuprofen. I'm very tired and feeling like extra sleep is in order!

Official Results & More Pics

‎186 out 446 runners...68th out of 235 females....22 out of 80 for 30-39age group....2:01:39 Pace 9:17

I can be content with those stats :) Yeah...I thought sub 2 was going to be easy...but with all things in life...not much ever is! So I roll with it...or should I say I just 'run' with it. haha!

Tonight I stretch...I load up on carbs and just slammed 2 greek yogurts for almost 30grams of protein....my calve is tight and sore....shoot even my right leg is too. But stretch and just get some sleep tonight.

Tmrw I'll try to run and if I can't I'll crosstrain and hit some weights...hard...it's been 3 days since I've done any sort of weight lifting, my arms ache a good burn *Dear God did you see my arm flab in my dress...YUCKY...they are getting there but will anything make that fatty look go away...will that saggy extra skin diasappear..oh likely not... an ugly reminder of who I was and what not to be again! *

Ok, I gave you stats...here some more pics (yes I'm so vain) ;-p

Turning Stone Half Marathon Results

I went to bed last night and did a little extra carb load....whole wheat waffles! WRONG! That settled so wrong in my belly that I was up 2x last night in pain. I was bloated and needed to go potty but the guts were not budging. I suppose calorie cutting and reducing the foods made the guts empty so when I cycle back up on rest days be sure I restore my glycogen storage...well it made the guts full and that made me uncomfy and in gut pain.

So I woke up in pain...desperate for action in the bathroom, lmao.
but NO!

I decide there is NO way to eat now...I'm already bloated and refluxing the single cup of coffee I had this morning (totally sux cause I always run on 2 cups of MojO!)

Take my shower...ride over with Runner Boy and his Running Partner and spent time amazed at the sunrise...I won't lie...it was so flippin' gorgeous...A great sign that it was going to be a beautiful day indeed...a little cautious cause the sun was RED in the morn and I don't know if you all know the saying "Red in the Morn..Sailors Take Warn" So that red sun = rain ...at least at some point today.
I definitely thought of all my Western Friends as they shot me the sun today! Thanks! It was gorgeous and I enjoyed that hour drive to the Event!






We did a warm-up...a couple last minute potty breaks.

Met up with another Running Friend!



Ran into a Facebook CalorieCounterRunnerGirl at the Race! Thanks for coming up to me! It was so nice to meet you and get to share the experience...as we are all somehow connected in this great big world...through this computer and we all touch each other and share life and we got to share this race! I can't wait to catch up on how you did! Your First Half! AWESOME!





We start...8am...overcast now and a bit of wind and not so hott....SCORE!



Let's fast forward to mile 3....dam you HILL...side stitch till mile 4.5 and I was in PAIN...I suck...made me realize that even though I do hillwork at least once a weak...It's still my weakness.







Mile 8....feeling great! All the way up till now I'm holding a sub 9min pace and Runner Boy is having the best time running faster than me and then stopping to take my picture. Hot Dam...thanks Papparazzi boy! I gotta love ya for doing that for me! The pick me up and smiles back = to my smiles was GREAT!





but out of no-where my left calve started hurting...ok maybe it was not out of no-where...remember I told you ....that calve twinge...yeah I feel it and especially since I've hit all these dam hills (hey they never said it was going to be this hilly...they are not huge...but they are L O N G ) WTF! but I have no fear...you just dig and run them!

My calve is aching....my guts are shutting down and I think...shoot I should of ate something cause I'm feeling WEAK! So dam Weak...so slow and lethargic feeling. Was I still running a 9min pace I'd ask Runner Boy cause the WHOLE time he had the watch...but he'd say....8:50...then I would bounce to a 9:20 then gain some strength and hit an 8:30 ...OMG...I was a hott mess and I was all over the place with pace- the slower pace = my pain...the stronger pace=my passion and desire to run that shit as best I could.




mile 9...i was going to pass out...what was my problem...I've never felt this before.....so I slammed the very thing I was weary of...gatorade...SUGAR! I needed sugar! 2 cups of the Gatorade and more water........

mile 11...another hill...omg...shoot me...remind you...LOTS OF HILLS. but the crazy thing was they were never steep...just so dam long....which just equals more torture for the tight/aching left calve. Dam you leg! lmao.

mile 12...Runner Boy says "C'mon Babe...lets bring it in" so I threw on some Boom Boom and Ran it in...so dam strong and probably so dam slow...but none the less...hand in hand...I crossed with Runnerboy and about collapsed at the finish from feeling so dizzy and weak...I have NEVER felt this before! I literally had to hold onto him to walk...grabbed a full bottle of whateverade and threw myself on the ground and sat in the rain (it has just started sprinkling!) Then I tried to recovery with a bagel and thought I'd barf that up...what a hott mess!

*TIP NEWBIES* NO MATTER HOW YOU FEEL IN THE MORNING...FUEL YOURSELF...YOUR BLOOD SUGAR WILL CRASH * Even after being a runner now for almost 1yr 9months...I still learned a newbie mistake I should of known all along!

2:01 with a few seconds...waiting for official results.

I didn't get under 2 hrs like I wanted and toward the end I knew that...I was just happy to have fought my every desire to walk as my body shut down...today was about physical pain and mental strength. our minds can carry us through and just like Eminem's Till I collapse song *gosh I LOVE this song*

‎'Cause sometimes you feel tired,
feel weak, and when you feel weak, you feel like you wanna just give up.
But you gotta search within you, you gotta find that inner strength
and just pull that shit out of you and get that motivation to not give up and not be a quitter, no matter how bad you wanna just fall flat on your face and collapse

I cry now...cause I was so weak and I really wanted to quit and walk...I was about to collapse from the weakness in my body...but I fought that shit and I stuck with it! Why? Cause as I sit here...I have no regrets!

When you feel weak...I don't want you to give up...I want you to dip deep and I just want you to pull that shit out of you and not be a quitter.....if that means slow down...then slow down....but just don't give up!

♥SPECIAL SHOUT OUT TO RUNNER BOY♥ I am humbled you wanted to let go of an obvious sub 1:45 first half marathon...for me...for us....Wow, What can I say. Thank You. You picked me up...you lifted me when I was weak...you took a thousand pictures and ran ahead and stopped and were my lil photography boy! Yes, I will forgive you for running backwards, skipping in your run as I dug deep and I will forgive you when you said "I just don't understand" 3x, lmao *asshole* but you know...I told you to "shut the fudge up" it was out of love. You ran with me cause you love me. You encouraged me cause you love me. You wanted me to be strong...cause you know I'm a strong runner, you were confused on why I was so weak today and I felt a tad sad I let you down and wished I gave you a greater run with me...one where we could hold a steady pace and just have FUN! I guess after mile 8...I was not so much fun, lmao. But at the end of it all...we held hands and we got through this tough race like we get through all tough things in our life....together...16+ years of ups and downs and I just hope that I can run with you again someday and be strong for you the whole time!

Packet Pick-up

My Swag!


My Bib and the Flowers Runner Boy Bought me ♥ A man after My Own Heart




Day 2 Rest.

I won't lie....I'm a tweaker...I'm a busy body like to float like a butterfly sorta Girl. So this whole...not exercise thing...yeah Ok...It gets to me!

I like that.

Three Days ago while standing in the kitchen I felt a twinge my left calve. I was like :-? I ran 7 miles on it...felt good...but a knot..I'll call it exists and perhaps likely a small tear that is trying to repair it self.

Needless to say you would think on day 2 of rest that would be gone..Um. NO!

So, No Pain...but squeeze it and I'll jump and rub it and I'll fakely dramatically be like "owie" but really it's my paranoia flaring my not very often dramatic side *I notice I am completely paranoid and dramatic when it comes to my running! hahaha*

So I'm ready...I need a run like a need sleep. I need it like I need to eat and breathe.

Packet Pick-up Today, carb load, Rest, Hydrate........Ready for it to be morning.

Normally I wouldn't want to sleep but when I don't run...my body starts into this whole hibernation mode.

I want to WAKE THE FUDGE UP...I GOT A RACE TO DO!

HOT HUMID 85 ...YIKES!

as with every run...it will be what it will be because every time I run, it's my best for that day, for how my body treated me that day! never a regret when I run!

Spaghetti Squash w/ zucchini, black beans

I don't like to eat carbs much...or at least I try to avoid them.

Not the best advice for a Runner of course.

However, I am insulin resistant and sensitive to carbs so I try to keep my intake of them in check with some form of moderation. I have begun to understand for me what affects my blood sugars and causes me to either gain quickly or retain.

It's a balance as a PCOS sufferer and runner.

We need carbohydrates because that is what our muscles use till our body's tap into stored fuel while in an anaerobic state. Once you have been running and the muscles wake up and tap into the aerobic mode then you will begin to burn body fat stored as fuel and not the precious sugars inside your muscle. Once that is used that is why you would grow weaker in the leg (stiff, sluggish, etc) if you keep your pace slower and you train for your endurance through time this fatigue will lesson and your muscles will get stronger (smarter!) that lactic acid gets cycled through more quickly and your muscles learn to burn that glycogen more efficiently and even learns how to store more of it...more muscles fibers...more glycogen.. etc!

So anyways. How much carbs? Oh Boy the Golden Question. You want my Golden Answer? How much do you weigh...that is how much you'll need to eat. Before as a carb load to restore those muscle sugars and after to restore them (recovery....within a half hour after completing exercise)

Tonight my Runner Boy had tortellini for carbs with a great pasta sauce!

I made Spaghetti Squash with grilled zucchini and black beans

1 spaghetti squash, cut in half wrapped in foil, baked for 45min or till soft, scoop out seeds and take your fork and shred out the squash...boom...just like pasta!

Then take some black beans, fresh diced tomato, olive oil, grilled zucchini, freshly chopped garlic, fresh chopped basil and red whine vinegar (p.s. if you have none of this...don't tweak...just roll with it, as it will still taste yummy!) sea salt to taste. I mixed all those veggies/beans with the oil and threw it over the squash...WALLA....EASY!

Calories:219
Carbs:34
Fat:8
Protein:12
Fiber:8

When Things are Out of Control, Take Control

When things in your life feel out of control what do you do?

Well what I used to do is likely lose my appetite for a while as I'm frustrated or hurting, then quickly I'd turn to the one thing I knew could make me feel better (well at least for a while). Food! Oh Yes, it can get the best of most all of us.

So we know how easy it is to say that when we know something is not good for us, that we still want it cause it can make us feel good. (Are we still talking about food?) It's like with all addictions. Mine is food. Some it's alcohol or perhaps drugs...or wait maybe your a sex addict, a gambler...or maybe you have taken the extreme notion that you shouldn't eat at all and get obsessed about not eating.

Whatever the case may be it comes from the deep need to fill a void. What's your void? The first step in knowing why you are doing what you do is the realization behind what your attachment to your addiction is.

When I started calorie counting I would note next to my journal entries how I was feeling when I ate. What emotion was I feeling, what time of day it was. Through time you can hope that you begin to see a pattern to your cravings in comparison to the stresses (shoot maybe even relaxing, treating) times in your day.

What I want you to learn to do is to recognize when NOT to eat. When you normally would crave a big fat cream filled donut I want you to replace that urge with something healthy. Not into exercise yet then maybe you should go meditate, go take a hot shower, go for a walk, go garden, call a friend, paint your nails...I don't care what you do that makes you feel good...but find a HEALTHY way to feel good. When that 'feeling' passes and you are hungry then I want you to eat. Then when you do, by golly pick up an apple or make yourself a healthy meal/snack.

You have to learn to replace those bad habits with healthy new ones. The only person that can do that, is YOU!

I never eat when I'm upset, I never eat when I'm mad. I never eat when I'm lonely or frustrated. I've been known to walk away from a family meal and return later to eat on my own if I find I'm frustrated, etc.

It's dis-connecting emotions to food~!!!

Embrace the idea that you can actually have control in your life.
C'mon how much of your life do you feel like is out of your control? Sometimes almost all of it for me. I can't control other people. I have expectations just like everyone else and yeah sometimes that comes back to bite me in the ass. So what am I going to do about it? That my friend is my ONLY Control.

If you chose to be weak and let that food be the feel good part of soothing away the pain in your life, then you ultimately chose to be unhealthy/overweight.

I know it's hard, because it's a viscous cycle. If you don't feel worthy you don't feel like you deserve it, so then you'll eat anyways because it's just so much easier and happier to grab a cheeseburger.

But it honestly can be easier to do almost anything that will make you feel good as so long as that hunger for 'feeling good' is met.

So maybe a hot shower doesn't always work, maybe my pain or yours goes deeper than that. So now we need to get our nose away from the paper and we need see the bigger picture. Take time to reflect, decide that you are worth it. The first step for change is acknowledging that you need one. Once you do that then making all this happen for yourself is attainable.

If you need a change and truly want the change then you will do it. I gave you some options,find your connection with food through your food journal, do something healthy when you feel like eating/binging, it can be this easy! Sorta of a basic 101 in cognitive therapy, changing your mind to do B when it's so used to just naturally wants to react with A.

When I feel this out of control, I won't lie.......I want to run....and not to the pantry!

7 With a Friend

Cleaned all morning and spent the afternoon wondering why I had sudden left leg fatigue and an odd cramp that came literally out of no-where in my left calve muscle. I rubbed it, Runner Boy rubbed it, I took a 20min doze and then doped myself up on two ten ounce cups of coffee after dinner to find my Mojo!

I ran 2 miles to a friends house in (19min) then ran 3.3 miles with her at her pace, which was so Great to run with a friend, to take my time and go her pace and letting the miles fly by supa' easy. Reminded me of My Marathon, lmao. When I ran so dam easy that it was just enjoyable. I liked that! Thanks to my Friend for wanting to go! I was encouraged that someone wanted to run with me, tried to get more woman to get together and get running but it's still not gotten to where I had hoped for a turn-out. But that's ok, we were both out there! We did that 3.3 in I think 37 min. Then I ran a fast 1.7 mile clip home in 13min. For a total of 7 miles for an average pace of 9:50 or something. So I was feeling good. The calf was ok during the run and there was no real issue.

My body is tired and my left calf feels vulnerable. Maybe a good dose of potassium and protein will do the muscles some good! Maybe a rest day? lmao.

1200 cals in today. 70oz of fluid
Weight: 154 again this morning :)

Food:
2 egg whites
1 slice rye toast
1/4 tsp healthy spread
1 chobani greek yogurt
1 tsp of pb
1 slice wheat toast
3 oz grilled chicken
1/2 cup mixed veggies
1/4 cup of lowfat cottage cheese
1/4 cup of olive oil pasta
1/2 cup of cherries
4 cups of air popped popcorn
3 tblsp Dark chocolate mini morsels