On the Blog Again

Holidays, traveling, going back to school, eating and more eating has left me with unwanted poundage. Here I go again, ready to hit it and get back to my fit self that I have so missed for the last month. I worked out every day last week which is good considering I've been so hit and miss. My weight is at 134.2.

I post my weight for 2 reasons.
A) I am continually trying to prove to myself that the number on the scale is not important and so being open and candid about it helps me.
B) It's just a great way for me to track my individual progress and fluctuations.

I am six days without sugar and feeling pretty good. Sometimes it just takes me longer to get my actions to match my desires. Hope you are all finding your fit and healthy selves ;)

Accountability.

I really do like keeping this blog up for my sake.  I really do want to be accountable to myself and blogging helps me to do that.  I have been so busy ever since I went back to school. After years of being in mommy-mode, my brain is frazzled and fried and my motivation is semi-nil.  I often times wake up early to study instead of work out and relax by eating some of my favorite sweets:/  Although I realize no one is perfect, I truly love being in control and disciplined.  Anyway, that's where I'm at. Still trying to run a bit and keep my body strong through lifting and circuits.  I will never stray too far though:)

Weight: 123.8 (bouncing around a bit)
Workout last week: 
Monday- nothing
Tuesday- Kenpo Karate (P90X)
Wednesday- 5 mile run outside (8.35 pace)
Thursday- Core Synergistic's
Friday- 7 mile run outside (8.16 pace)
Saturday- Running & lifting circuit (about an hour and 20 minutes & 3 miles)

Almost Relay Time

I'm running the Grand Teton Relay this weekend......as an ultra team!!  Instead of 12 people running the 180 miles, we are doing it with 6.  Yikes, I'm nervous.  I've been training pretty hard so hopefully it all goes well. And please pray none of us gets eaten by a bear.

WEIGHT:  122
WORKOUT:
Monday-7 mile run outside (8.10 pace); 2 mile sprint on the treadmill (1/4 mile each at 9.0)
Tuesday-  3 rounds Spartacus
Wednesday- 5 mile run outside (8.11 pace); 2 mile sprint (1/4 mile each at 10.0)
Thursday- 4 mile run outside (8.34 pace)
Friday- Yoga
Saturday- 12 mile trail run (8.50 pace)

(Weekly  Miles: 32)

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

The Alkaline Diet:

Have you ever thought about what happens inside your body when you eat certain foods?  Eating processed food, animal proteins, dairy, white sugar and white flour can raise the acid-levels in our bodies.  Some studies suggest that if you eat foods that alkalize, you can lose weight, slow the aging process, and reduce your risk for many diseases.  It's probably pretty unrealistic to eliminate all acid producing foods from our diets, but incorporating these alkalizing foods into your diet can put you on the track for better, over-all health.

Alkalizing #1 – Lemons – Lemons are one of the most alkalizing, a great way to start the day is with a glass of lukewarm water with a fresh squeezed lemon or lime.

 Alkalizing #2- Leafy greens- Greens  such as: kale, swiss chard, spinach, and turnip greens are very alkalizing for your body and also are packed with rich vitamins, minerals, antioxidants, and phytochemicals.

 Alkalizing # 3- Root vegetables such as radishes, beets, rutabaga, horseradish, carrots, and turnips are all highly alkalizing.

 Alkalizing # 4- Cucumbers and Celery – These are some of the most alkalizing foods you can eat. They quickly neutralize acids and aid in digestion.

 Alkalizing # 5- Garlic -  Garlic is not only highly alkalizing it is also very important for overall health as it boosts the immune system, is antibacterial and anti-fungal. 

 Alkalizing # 6- Cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, and cabbage.

 Alkalizing # 7- Avocados – Are also at the top of the list of alkalizing foods. Avocados contain high amounts of essential vitamins, fatty acids, and amino acids.

Here's a link to a detailed list of foods and their pH if you're interested.

WEIGHT: 123.6
WORKOUT:
Monday: 8 miles in the morning (8.30 pace); 4 mile hill training in the evening (9.05 pace)
Tuesday: 1 round of each-Spartacus I, II, 2012
Wednesday: 7 mile run (8.29 pace)
Thursday:  Core Synergistics
Friday: off
Saturday: 14 mile run (temple-8.44 pace)

(Weekly Miles: 33)

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

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)

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............

One of my all-time favorite recipes....

TRIPLE CHOCOLATE CHIP MUFFINS

These muffins are like little, fudgey cakes that taste too good to be true (in my opinion).  They are based on the Vita-Tops you see in the grocery store that are so expensive.  You can find the recipe here.

WEIGHT:  122.8
WORKOUT:
Monday:  16 mile run outside (9.11 pace)
Tuesday:  Murph Workout (53 minutes)
Wednesday:  5 mile run outside (no watch....)
Thursday:  1 round each of Spartacus I, II, 21012
Friday:  10 mile run (Orchard-8.27 pace)

Weekly Miles: 31