Monday, July 29, 2013

Back on the Radar....

I can't believe how busy I've been; my blog has been so neglected.  We've had a lot of fun and now summer is pretty much over for us:(  My kids are back in school and although I miss them, my hours of just little Gray & I are very enjoyable.  My training has been awesome the last 2 weeks!  Here's  a breakdown.....

2 WEEKS AGO:
WEIGHT: 122.8
WORKOUT:
Monday- 12 mile run outside (8.36 pace)
Tuesday- 3 rounds Spartacus
Wednesday- 7 mile run (9.13 pace)
Thursday- Summer Fit Circuit
Friday- Yoga
Saturday- 15 mile run (8.50 pace)

weekly miles: 34

LAST WEEK:
WEIGHT: 124.6
WORKOUT: 
Monday- 7 mile hill training (9.25 pace)
Tuesday- Body is a Barbell workout
Wednesday- 12 mile run (8.45 pace)
Thursday- 10 mile night run (8.30 pace)
Friday- 8 mile early morning run (9.25 pace)
Saturday- Kenpo Karate

weekly miles: 37


With all my high-mileage runs, I have been re-fueling with these nuun electrolyte tabs.  They taste pretty decent and I feel so refreshed and rejuvenated afterward.  When you are exercising and sweating over an hour, you need to replace your electrolyte levels.  These tabs have sodium, potassium, and magnesium.  So far, my favorite flavors are cherry limeade and strawberry lemonade.


Hydration is an important factor year-round to overall health. Slight dehydration of even 2% of your body weight can negatively affect performance, and it’s been shown in studies that this nutritional intervention of staying properly hydrating is the best way to enhance or improve performance.

DEHYDRATION

The most common situations that cause athletes run into dehydration troubles:
  • More than 1 training session per day.
  • Competitions held in hot and/or humid environments; if the athlete is coming from a colder climate, the impact is even larger.
  • Competitions of long duration such as marathons and triathlons (specifically half and full ironman distances).

Signs that you’re dehydrated:
  • Dizziness, confusion, lightheaded
  • Dry lips, mouth and skin
  • Physical and mental fatigue
  • Decrease pace and performance
  • Darkened urine (one of first indicators because the kidneys are very sensitive and they will let you know!)
  • Increased body temperature, HR and RPE
  • HYDRATION RATE – HOW MUCH DO I NEED TO DRINK?

    We frequently get asked, “How much Nuun should I drink?” but the answer depends on many factors, including but not limited to body physiology, fitness, temperature, intensity of training, and diet. We recommend that athletes perform a sweat test to determine how much water is shed during training, and electrolytes can be fine tuned from there.
    Calculating Your Sweat Rate
    Average sweat rate is typically 1 – 1.5L of fluid per hour (32-48oz), and 500 – 1,500mg of sodium per hour, however your personal sweat rate will depend on several factors such the environmental conditions (temperature, humidity); genetics, and the athletic conditioning of the athlete.
    Your sweat rate can be determined by a simple "sweat test":
    • Take body weight before a one-hour moderate intensity bike or run.
    • Record the amount of liquid consumed during workout, and weigh yourself again after the workout.
    • Calculate the weight change and remember to add in the amount of liquid consumed during the workout.
    • Every pound lost during your workout is equal to 16 oz of fluid.
    • Most people’s sweat contains about 500mg of sodium per 16oz. Very salty sweaters can have up to 1000mg or 1500mg per 16oz of sweat. As a very general rule of thumb, during long walking or running events, you should pee a minimum of every 2.5 hours to ensure you are staying hydrated.

    Keys to hydration success:
    • Drink fluids throughout the day and before/during/post workouts. Maintaining a good hydration status on a daily basis by staying a step ahead of dehydration is the best approach.
    • Waiting until you are thirsty to drink fluids is too late – you are already dehydrated and you’ll find yourself constantly playing the game of catch-up!
    • Each day try to consume half your body weight (in pounds) in liquid ounces PLUS what you sweat out in training (your sweat rate). For example, if you weigh 150 pounds, you should aim to consume 75 ounces of water or electrolyte drink per day plus losses that occur during workouts.
    (article take from nuun.com)

Saturday, July 13, 2013

Your Body is Your Barbell

As you all know, I love Men's Health workouts.  They're challenging yet easy to modify if needed.  I love doing this workout on my non-running days.  It's a great full-body circuit and awesome for your core. And one of the best things about this circuit, is that you don't need any weights. Perfect for a workout at home or on a vacation.  (Workout taken from here.)
Surely you've run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. "You'll be surprised how hard you can work without a gym," he says.  Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.
Y Squat
Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.
Spider-Man Pushup
Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it's outside your right elbow. Don't drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.
Wall Slide
Stand with your butt, upper back, and head against a wall. Raise your arms so your shoulders, elbows, and wrists also touch the wall. Maintaining these points of contact, bend your arms until your elbows are tucked in at your sides. You should feel a contraction in your shoulders and the muscles between your shoulder blades. Reverse the move. Do 10 reps.
Single-Leg Romanian Deadlift

Stand on your left foot with your right foot raised behind you, arms hanging down in front of you. Keeping a natural arch in your spine, push your hips back and lower your hands and upper body. Squeeze your glutes and press your heel into the floor to return to an upright position. Perform eight reps per leg.
Spider-Man Lunge
Assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bending your knee, and place the foot outside your right hand. Return to the starting position and lunge out with your left leg. Continue alternating legs for a total of 20 reps.




WEIGHT: 126.6
WORKOUT:
Monday: 6 mile run (8.45 pace)
Tuesday: Body is a Barbell (above)
Wednesday: 12 mile run (Davis Loop-8.50 pace)
Thursday:  3 rounds Spartacus
Friday:  rest
Saturday:  Farmington Half-Marathon (last minute race-1 hour 55 minutes-hilly and harder than I anticipated-8.50 pace)

Weekly Miles: 31

One Year Ago.............
Two Years Ago............