Pin It Party V7

pin-it-party

It’s that time again! Another Pin It Party is coming at you! Lindsay, over at the Lean Green Bean, I, and a lot of other bloggers will be sharing some of our favorite pinnable posts from the last few months! Make sure to check out Lindsay’s post, where you will also find a list of all the participating bloggers, and start reading (and pinning) away! While you’re at it, why don’t you follow me on Pinterest! Party on!

Train Smarter: 5 Ways to PR Running 3 Days a Week

Race PRHave limited time? Don’t we all? Here are some tips to get that PR running three days a week.

12 Running Myths You May Still Believe

Running MythsDo you still think running is bad for your knees? It’s time to banish this and other running myths.

Vegan “Tuna” Salad with Jackfruit, Avocado and Quinoa

Jackfruit Tuna 4Have you tried Jackfruit? It is sometimes called the Vegetable Meat, and is a delicious, non-processed, meat alternative. Here is an easy Tuna-less salad to try.

Indian Lentil Cakes with Cucumber Mint Raita

Lentil Cakes7These Lentil cakes are delicious and easy to make. And the riata is out of this world!

The Top 5 Marathon Mistakes (and how to avoid them)

Marathon MistakesWhether you’re training for your first or your 50th, here are some potential mistakes to avoid in your next marathon.

If you missed the previous Pin It Parties, and want to check out the favorite posts that I shared, here they are:

Pin It Party 1
Pin It Party 2
Pin It Party 3
Pin It Party 4
Pin It Party 5
Pin It Party 6

I hope you found something worth pinning (and reading) today! There is still time to join the party! Here is the link to Lindsay’s original post with directions and the Pin Party graphic. Then you can join the party and share your own link here. Or you can share one of your favorite posts in the comments.

So You Say You Hate Exercise

Time for a little tough love.

I didn’t become a personal trainer for the huge amount of money I could make. Not for the fame and glory that I could achieve. Nope, I became a personal trainer because I believe in fitness. How much better our lives are if we exercise.

Which is good because there hasn’t been a whole lot of money, fame, or glory involved. But I do know I’ve changed a few lives, so that’s a pretty good trade-off.

There is one thing I’ve grown pretty tired of hearing though, not just from (a few) of my clients, but from non-exercisers in general. The random people who come to the gym, friends of clients, even other bloggers (!). They will walk in, look disdainfully around at the equipment, the members sweating, the trainers demonstrating, and say, often haughtily (like this makes them special in some way), “I hate exercise.”

I used to consider this a challenge. I could take this person, create a program for them, find something that they do enjoy, and they would become lifelong exercisers. Barring that, I could at least make them like me enough to enjoy the time we spent together training.

The problem with the former goal is that it rarely happens. They stick to a program for a while, complain a lot, start to find excuses, then disappear from the face of the earth the gym forever. Or at least until next New Years.

The latter solution isn’t perfect either. There is a large segment of the population who won’t hire a personal trainer, so I’m missing a large part of the target audience. And while I do have a few clients who train with me because they enjoy my company, they would rather chat than work out, and they are terrible at adhering to the other parts of a fitness program normally done on one’s own, like cardio and proper nutrition.

I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing you to enjoy doing something that will make you feel better, live longer, play stronger, and generally have a better life. So, to that end my new mantra is…

Buttercup

Suck it Up, Buttercup

Who ever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Scrubbing the toilet? Do you do it? Yes, because not to do it would leave you in a stinky place.

Even if you enjoy your job, you don’t always like it. But you do it because, you know, money. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.

You do all of these things because, well, you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.

If you spend a half hour three days a week lifting weights, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your blood pressure and cholesterol. You can reduce your risk of heart disease, diabetes, obesity, cancer, and osteoporosis. You can avoid the pain of many joint diseases, improve your balance and posture, and general overall health. You will feel better. You will look better.

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All of this for only two or three hours a week. Many people spend that much time a night watching television.

So suck it up, buttercup. Just get out there and do it. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments or from my contact page.

Who knows. You might even begin to like it. A little.

Love your health

 

To all my regular readers. You probably realize that I’m not speaking to you. I know that most of you either love to work out or have come to terms with its importance. But, you may have, as I do, friends, acquaintances, family, that sprinkle the “I hate exercise” line into your regular conversations. Now you have something to answer with.

Lucky Me! And SLO Marathon Training Update (one month out!)

Winner Winner, (vegan) Chicken Dinner

Have I mentioned how lucky I’ve been lately? Oh yeah, I may have mentioned it. Since December I’ve been entering and winning a lot of giveaways. And I’ve won some really cool things. Like my Blendtec Designer 725 (from Fitfluential). I also won a $100 Lululemon gift card from Fitfluential. I won a pair of Injinji socks and Croc shoes from Katie (in two separate giveaways!), a pretty headband from Sparkly Soul, and an Unplugged t-shirt from Jenn. Not to mention that I found $20 on the street a few weeks ago!

Well, the luck continues. Last week I received a package from NuNaturals that I one from Jody (the second time I won that from her! They’re keeping me stocked up.), and I received this from Influenster (not a giveaway, but I guess I won it from among the participants in a marketing program):

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This was a complete and very fun surprise.

NuStevia

Five Weeks Until the SLO Marathon!

Yikes! That happened fast. The SLO Marathon is just a little over a month away! I feel like I’ll be ready, even though my training has not been quite as intense as I’d planned. My weekday training suffered because I frequently have to work at 7:00, so I’m just not getting the mid-week mileage that I’d hoped for. Especially now that Daylight Savings Time has started. I’m not comfortable running in the dark (here’s why), so I usually have to cut my runs short.

I have managed to get in my long runs according to schedule, so that’s good. And I usually manage at least one speed or hill workout during the week, even if it is a bit shorter than I’d like. That being said, I finally got my total mileage up over 30 miles for the first time this training cycle. Woohoo!

Running for the week:

Tuesday: 2.5 miles easy. I had to be at work early, but Alan ran with me so I could get out early.
Wednesday: 6.5 miles with two miles at tempo/LT pace (which was around 9:15 per mile). I ran with Christina, my neighbor, so we got out early enough that we could get our run in and I could be at work by 8:00.
Saturday: 20 miles. Yes, I got it done!
Sunday: 4 miles. Recovery run. It also put me over 30 for the week (33 to be exact).

So, for the long run, I started off running with Christina. Alan’s hamstring was bothering him, so he took the day off. We took off from a park about a mile from our house. Because we were getting a late start (again!), I took off forgetting my water bottle and didn’t remember until about a half mile into the run. I’d left it on the curb at the park, wasn’t sure if Alan would see it, so Christina and I turned around to retrieve it. Before we got there though, Alan pulled up, with my bottle, so we turned back around. I also stumbled and almost fell on a sidewalk crack, but fortunately I caught my balance before I went all the way down.

Christina planned to run 10, so I ran with her to her turnaround point, then ran back about two miles. I felt that this would cut down on how far out I would have to run by myself. We live in a wonderful area that has little traffic and horse trails, but the downside is that it can get a little desolate if you run out about 10 miles or so. This way I stayed closer to home, I passed my favorite fire station (and water stop) three times, and it just generally felt safer.

WRW6

All went well on the run, though 20 miles is a freaking long way. And hard! Speaking of hard, I was almost done, only about a tenth of a mile from finishing, when I stumbled over that same crack in the sidewalk! This time I went down, flat on my face. Still, my first emotion was embarrassment, so obviously I wasn’t too badly hurt. I did manage to bang up my knee, hand, and even hit my face, but fortunately that was a light hit. The fall (or my emotion about the fall) also brought up my exercise induced asthma, but a couple quick puffs on my inhaler suppressed that. And yes, I did run that last bit (.08 mile to be exact, anal about mileage as I am).

WRW8

On Sunday Alan was announcing the Running Wild for Hope 5k in Palm Springs. I had no intention of actually racing, but I do like to go along to see running friends that I haven’t seen for a while, even if it means waking up at 3:30 on a Sunday morning (I repeat, sometimes running is hard). I ran a slow, four mile recovery run while the race was going on, including a mile with my former LA Marathon bestie, while she warmed up for the race.

Race Pictures 001

Linda and I managed to finish the 2000 LA Marathon in 3:33 in spite of pouring rain and 40 degree temps. We wore our trash bags for the whole race!

WWRI took a quick nap (Alan gets to the race early!), then, after a mile with Linda, ran another three on my own. Slowly. My PRO Compression sleeves are my friends. I usually wear them for about two days after a tough run or race.

WRW3

WRW2You can see the wound (which sounds too dramatic, but “owie” doesn’t look right) on my knee (the bandage didn’t last long there). It felt okay though.

As I mentioned, there are only five weeks left until the SLO Marathon on April 26. That means three weeks of training really, then a two week taper. If you haven’t signed up yet, you can still save $10 with my code: WOODAMB.  It will be beautiful in San Luis Obispo, something I’m looking forward to since it’s already getting hot in the desert.

Skulpt Aim

As I mentioned last week, I’ve had an opportunity to try out the Skult Aim. I wasn’t very happy about my initial readings, so that has encouraged be to get back to a little weight training. I’ve been practicing yoga a couple times a week, Pilates maybe once, so I hope to add some traditional strength training twice a week or so. Gotta bring those numbers down!

skulpt 2Yes, I’m showing my best reading in the picture above. That is my quadriceps measurement. My biceps, triceps and abs need a little work. So I did get in two upper body strength workouts last week. It’s actually pretty easy, since I work in a gym, and there is always a little time to get in a quick workout. I’ll be tracking my results over the next few weeks and we’ll see how those reading change.

So, that’s my week. How is your training going? Any events, races, or competitions?

5k Friday: Your 12 Week 5k Training Program: Race Week

Run a 5k 8

Your 12 Week 5k Training Program, Race Week

Race week. It has a certain ring to it, doesn’t it? Maybe you never thought that you would use the term, but here you are, a runner, in your last week of training before your race.

We’re not making a lot of changes to the schedule, but you will notice a little less intensity toward the end of the week. The goal is to feel refreshed and rested on race day. If you have been doing the optional speed work, it is still included this week, but with a little less volume. Remember to start each workout with an 8-10 minute walk, and to stretch when you’re done.

Day One: After your warm up, run for 25 minutes. Cool down, stretch, ice.

Day Two: Active Recovery. Warm up, then run for 20 minutes. Cool down, etc. Optional Speedwork: (Do this instead of the Active Recovery.) Warm up, then run for two minutes at your normal pace. For the next two minutes pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat three more times (a total of four fast intervals). Cool down and stretch.

Run_a_5K_Program.JPGDay Three: Rest

Day Four: After your warm up, run for 20 minutes. Cool down, stretch, ice.

Day Five: After your warm up, run for 15 minutes. Cool down, stretch, ice.

Day Six: Rest. Eat normally and try to get some good sleep.

Day Seven: Race Day things to remember:

1. You can do this!
2. Depending on the time of your race, eat very lightly, nothing that you’re not used to. Drink a little water, so that you’ll be hydrated, but don’t overdo it.
3. Get to the race venue early enough so that you can park, pick up your race number, etc. without having to rush.
4. Pin your race number to the front of your shirt.
5. Double tie your shoelaces.
6. Warm up a little by a brisk walk or a slow jog for about 5 minutes.
7. Race etiquette is to line up according to your race pace or expected finishing time.
8. Take a breath, you’ll be fine.
9. When the race starts, consciously make yourself slow down. Everybody starts too fast at first.
10. Enjoy yourself.
11. Take a few sips of water at each water station. Thank the volunteers, they appreciate it.
12. Congratulate yourself at the finish line. You did it!
13. In all the excitement, don’t forget to take a little time to cool down and stretch. Enjoy some of the post race refreshments.
14. After a day of recovery, plan your next race. Next time, you might want to follow the “Getting Faster” program that is on the bottom of each Fit 2012 post starting with week two!

If you have any pictures or a race recap you’d like to share, send them to me! I’d love to post them on the blog. Check the Contact page for all the contacting options.

Getting Faster

Getting_Faster.JPGWell, it’s race week! The plan for the week is to gradually taper down through the week, so that by race day you feel fit and refreshed and ready to go. If you’ve been following the plan you are certainly ready to go out a set a personal record (PR) for yourself.

The Workouts:

The Long Run: This week, in order to be rested for your race, cut your long run back by about 30%. If you were running eight, this week run five to six. If six was your long run, cut back to four. Make sure to leave at least two days between your long run and your race.

The Interval Workout: For your interval workout, head to the track. This will be a brief workout, to help you feel your pace and build your confidence. After your warm up, run 800m at your goal race pace. Walk or jog for 400m, then repeat. Cool down and stretch. This workout should be done at the beginning of the week.

Getting_Faster.JPGThe Lactate Threshold Workout: No threshold run this week.

The other running days should be light, easy workouts. The day before your race you can take a complete rest day, or take a short, easy jog of about a mile.

Race Day

You’ve done this before, but you can still take a glance at the tips for the new racers, just to remind yourself. The number one thing is “don’t go out too fast.” With your training, you know how your race pace should feel, but sometimes in the excitement of the moment you will forget and just go out running as fast as you can.

Instead, try this: The first mile, run a little slower that your goal race pace (maybe 10-15 seconds a mile slower). When you hit the first mile marker, pick it up to your race pace. At mile two you can pick it up again, just a little faster than race pace. Then, when you hit mile three (if they have it marked) or when you are close to the finish line, give it your all! Sprint that .1 mile and stride across that finish line with a smile on your face.

Congratulations! Follow the tips above for recovery. You’re not just a runner now, you’re a racer.

Again, I would love to post any pictures or race recaps that you’d like to share. Contact info is here.

5k Thursday: Your 12 Week 5k Training Program, Week 11

Run a 5k 8

Your 12 Week 5k Training Program, Week 11

Admit it. That first 5k is so close now that you can almost taste it. By the end of week 11 you will run for 30 minutes straight. That will be your final long run of this training period. Next week we will ease up a bit so that you will feel fresh and ready for your race. (Missed week one? Click here to get started!)

You will again have the option of adding a little speed work (or you can choose an active recovery workout instead). Remember to warm up before each workout with an 8-10 minute walk, and to cool down and stretch at the end. Spending some time with ice, on your knees, shins (or anything else that may be aching a little) is always a good idea. On your rest days you can strength train, yoga, Pilates, etc. if you want.

Run_a_5K_Program.JPGDay One: After your warm up, run for 28 minutes. Cool down, stretch, ice.

Day Two: Active Recovery. Warm up, then run for 20 minutes. Cool down, etc. Optional Speedwork: (Do this instead of the Active Recovery.) Warm up, then run for two minutes at your normal pace. For the next two minutes pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat five more times (a total of six fast intervals). Cool down and stretch.

Day Three: Warm up. Run for 13 minutes. Walk for one minute. Run for 13 minutes. Cool Down.

Day Four: Rest.

Day Five: After your warm up, run for 30 minutes. Cool down, stretch, ice.

Day Six: Rest Day or Active Recovery. Warm up, then run for 15 minutes. Walk for one minute, then run for 5 minutes. Cool Down.

Day Seven: Rest.

Getting Faster

Getting_Faster.JPGRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. Whatever it is right now, don’t add to it this week. Run the same distance as last week’s long run, or even cut it back a little if you were running over eight miles. The goal is to be in tip top shape and be rested and ready to go for your race.

Getting_Faster.JPGThe Interval Workout: A basic 400 meter interval workout on the track will do the trick, cutting back just slightly on the total distance (10 intervals instead of 12). The intensity will remain high. After your warmup, run 400 meters (once around the track). They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 200 meters. Repeat nine more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: Again, easing up just slightly on the total distance, while the intensity stays the same. On the road for this workout. After your one mile easy warm up, run one at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Nice job on week 11. One week to go!

5k Friday: Your 12 Week 5k Training Program, Week 10

Run a 5k 8Your 12 Week 5k Training Program, Week 10

Welcome to week 10 of your 5k program! Can you believe it? Only two weeks to go before your first 5k, you are able to run for 26 minutes straight, and last week we added some optional speed work to increase your stamina and help you run faster. (Missed week one? Click here to get started!)

By the end of this week, you will run for 28 minutes straight. We have increased very gradually, so hopefully you have reached this point injury free. Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

5k_Friday_Your_12_Week_5k_Training_Program.JPGDay One: After your warm up, run for 26 minutes. Cool down, stretch, ice.

Day Two: Active Recovery. Warm up, then run for 20 minutes. Cool down, etc. Optional Speedwork: (Do this instead of the Active Recovery.) Warm up, then run for two minutes at your normal pace. For the next 90 seconds pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for 90 seconds. Repeat five more times (a total of six fast intervals). Cool down and stretch.

Day Three: Warm up. Run for 12 minutes. Walk for one minute. Run for 12 minutes. Cool Down.

Day Four: Rest.

Day Five: After your warm up, run for 28 minutes. Cool down, stretch, ice.

Day Six: Rest Day or Active Recovery. Warm up, then run for 15 minutes. Walk for one minute, then run for 5 minutes. Cool Down.

Day Seven: Rest.

Getting Faster

5k_friday_Your_12_week_5k_training_program.JPG

Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

5k_Friday_Your_12_Week_5k_Training_Program.JPG

The Interval Workout: 800 meter intervals are great. They are challenging, effective, and fun! Well, maybe not the latter, but they will help you run faster. And that is definitely fun. After your warmup, run 800 meters (twice around the track). They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 200 meters. Repeat five more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: Repeating last week’s workout, because it is perfect for this point in your training (just two weeks to go before your race!). On the road for this workout. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Nice job! Week 10 is complete. Two weeks to go in your training plan. See you next week!

 

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