1000 miles in 2011

I've been using the Nike+ system since 2008 but never really got into the Nike+ community until recently.
I paused using it for about half a year because my sensor died, and I was too lazy to get a new one.. Thats the one thing that sucks about this system. $$$ But if you have an Iphone, you can download the Nike+ app, for only 1.99 which tracks you via GPS. much cheaper than a $60 system, and a $20 sensor that needs to get replaced every 3-6 months.

With the Nike+ system, it tracks your runs and uploads it to the community where it keeps a log of all the runs you've done. Its a pretty nifty tool.

Here are a few snapshots













Originally I just used it to track my own runs, but you can also make Goals for yourself, and training plans so you can complete that 5k, 10k, or marathon. Its pretty helpful.

But what I've really been hooked on are the "Challenges!"

You can join any challenge or even create your own, and see who wins, or completes their goal.

I created a challenge for myself and my Nike+ friends to run 1000 miles in 2011. Its open to anyone, and there are actually like 5 other people who have created the same challenge so I joined those as well. It sounds daunting but its about 20 miles a week. Not too shabby.

I've also joined lots of other challenges people have created such as Guys vs Girls, Which State can log the most miles, Which Age Group, and Country, and more.

These all just for fun, but you feel accountable to win, and instead of skipping that run, to LOG IN THOSE MILES!!

Since I created the challenge, I better not wimp out.

Zensah Compression Calf Sleeves

My NEW favorite Accessory!
Zensah Compression Calf Sleeves.

Forefoot running has taken a toll on my calves, Achilles, and ankles.











In the home:
I put these on and immediately felt relief on my sore calves. Its not a miracle worker if you're in a lot of pain, but there is a significant difference from having them on and off..

The only drawback, is once you take them off, you feel back to normal again.. So.. not sure if its speeding up the recovery process or if its just pausing the pain..
We'll see.

On the Road:

Wearing these during training definitely made a difference.
It felt a lot more comfortable and less strain on my achilles, calves and lower legs.

I opted for the calf sleeves instead of the whole calf+sock cus
(1) I'm cheap like that, I didnt' want to buy 7 pairs of compression socks at $45/each, where 1 calf sleeve can be paired with any sock
(2) I like to experiment with socks cus my feet are high maintenance {aka everything makes them hurt}


I did some research and this brand got pretty high reviews and is a Very decent price at $35-40/pair, where Zoot is $55 for 1 leg!! can you believe that?

*Update* the price has now gone up a bit.. its around $40 a pair, or $20 for 1 leg

The Barefoot "Revolution"

There's a lot of buzz going around this new/"old" method of training - Barefoot Running.

(as with all things in life) Some love it. Some hate it.

As with me, I welcome all forms of training, because there will be "some" type of benefit to it.

IF you ask a person their "opinion" on the matter, it will most always be a biased answer
because
(1) they dont do it themselves.

ex. If you ask a barefoot runner what their opinion is, they're of course going to say, "its the ONLY way to run"
If you ask a person with Motion Control shoes, what their opinion is, they're going to say "No you need support" If one has not tried the other, then you can't get an honest answer.

So its really up to You to evaluate your own body and what You Ultimately "Want" to get out of it.

What is your goal -
Is your goal to run faster?
To strengthen your feet?
To reduce injury?
Run 20 miles?
Just to try it?
And do you think that this 1 new method will be the cure all? (answer - Most likely No) it Can be an addition to your training, but the only answer, there is never just 1 answer to Anything in life.

For me, I've started out running a pretty heavy Heel Striker, causing pains to my knees and feet. I slowly worked on my stride to a midfoot/heel striker, which I've been comfortable with up to date.

But for the past few months, I've wanted to step it up. I wanted to be a Fore-foot striker.

This is where barefoot running comes into play.
Since without shoes, if you run barefoot, you'll Quickly realized that it HURTS if you run on your heel, so after a few steps, you'll adjust to a midfoot strike, where it will hurt less.
But with a midfoot strike, your feet slap around and isn't as effective, where a forefoot strike is the most economical.

Transitioning to a forefoot strike hasn't been a smooth or fast transition. I've rolled my ankle a few times, my Plantar fasciitis in my left foot is Very unhappy, and my calves are very sore.
But its working, I used to run about 10% fore foot, now I can go about 70-80% fore foot running. And it feels really great. I feel faster and lighter with more energy.

I never went fully barefoot, (only on the treadmill) I'm too afraid of germs on the ground to subject my feet to that, but I do use minimalist shoes. For me, my leg muscles are working and getting stronger, and my body is adjusting to the new form just as it were being barefoot. And my goal was to be a forefoot striker. I feel its really important to work your way DOWN to barefoot, and not just go from shoe to barefoot the next day, else you'll be in some pain or worse injury. To me, minimalist shoes are fine, and its not going to Destroy my running.

So in "my" opinion evaluate what you Want and See if this new training technique can help you get there.

If you're 110% fine with how you run and how much you run then I say, don't do it. Why fix it if its not broken.

IF you are not a forefoot striker, going to all barefoot is a very LONG process and you are subject to injury because your body isn't used to the sudden change.
So if you want to do it, do it right, and stick with it!

Else its fine to be happy with your shoes.

The main goal is to Run, however you do it, doesn't really matter.

There are increasing amount of research and articles regarding barefoot running.
Here are a few that I feel are the most unbiased and honest.

Runner's World Article - Is less more?

Coach Brett - Trifuel.com - The Science Behind Barefoot Running. Is it the right thing for you?

Active.com - The Barefoot Debate

How fast do you run a mile?

Yesterday I had an interesting conversation with a not so intelligent young man, who might have been a little drunk as well. As comical as it was, its a conversation that I've had frequently.

Often when people ask me: "What are your hobbies"
I reply: " I love training, I like to do marathons and triathlons"

Immediately the next question is, "How fast do you run a mile?"
I usually reply: "I'm not very fast, I can average about 9:45 min miles."

They usually brag, "I can run faster than that"
And I reply: "That's great, you can hold that time for 26.2 miles?"

And they usually either (a) Don't reply, (b) walk away or (c) say, "a marathon is 26.2 miles?"

I usually try not to be a snoody bitch, cus my very rational and wise boyfriend Kevin, teaches me otherwise, (and scolds me when I do - hehehe). I could tell if he was standing next to me during that conversation, he would give me that look that parents usually give you and they're telepathically saying, "you know better young lady!"

But I digress...

Endurance and Speed are 2 very different monsters, I mean "times".

In my HS Track hay-day, I ran a mile in under 7 mins.. I think my best time was 6:40.
I dont think I can ever come close to that now..but also I've never tried. I never timed how fast I can sprint 1 mile.. Which I think I will try to do that in the near future, because now I'm curious.

With endurance training, its less about how fast you can do something, but how Loooooong you can do something, and to do it well, (aka without dying..)

Micheal Johnson, a winner of 4 Olympic gold Medals, can run 100m: 10.09 seconds, tells everyone he can't run 1 mile.

Endurance and speed are very different categories, and I'm proud to say, "I'm an endurance athlete."

Why, Hello Endorphins!

Today I woke up feeling, not my best.. I didn't feel ill, or angry, or on the wrong side of the bed.. I woke up feeling sad. Not depressed, just upset and clingy (if I could've clinged to someone or something - I would've) I felt like I just needed a hug.. all day long..

I really had nothing to be upset about, I couldn't pin-point the cause to anything. i just wanted to hide in my closet, and wait for tomorrow.

We've all had those days.. really nothing causes it or relieves it.. (or is there?)

I knew I had to go for a run.. and in the back of my mind, I knew that I would probably feel better after my run..

I did 6 sprint intervals.. and at the end.. I feel great.. The feeling of Woe from this morning has vanished.. and I'm ready to tackle the rest of the day.
Exercise really does help release endorphins and emotions of feeling great.
So next time you feel in a rut.. go out an run :-D

and even if it didn't help, at least you burned off yesterdays bagel. (+1 pt)

Happy running everyone.

Don't wait for New Year's to make a Resolution.

Don't wait for Tomorrow for something you can change today. DO IT.

Since Ben's Video, its been very inspiring to me. Not just for working out, but for life.. If you want to take that vacation, Do it. If you want to eat that cake, Do it. If you want to take a walk, Do it. If you want to try that new place, Do It. Just Do Life. (http://bendoeslife.tumblr.com/)

Something has been looming over my head for a few months, and instead of waiting for New Years to address it, I'm gonna get some balls and tackle it head on..

I know I haven't been as focused on improving my running for the past few months. I'll run just to run.. to do the cardio, to get the miiles, but my mind hasn't been focused, and I know my performance has suffered for it.. With Life and School and Work, it gets hard to find the time.. I LOVE my new job that gives me the flexibility to focus on my workouts, so I really have 1 less excuse.

So.. My resolution is to run each morning/day.. Be it 15 mins or 60 mins.. I will get a run in each morning, in addition to my regular work outs later in the day. I've been so distracted with doing other workouts, swim, bike, yoga, weights, etc that I keep putting running on the back-burner, not having time for it. Its been months since I've even attempted a HIIT or sprints session. So getting it done in the morning, I'll have no excuse.

Each morning, will be my "run time" Time to get focused. So far Day 2 has been on track, and it feels great!

<3

Falling Down While Running

Just wondering if other runners experience this alot...i run outdoors 5 1/2 miles a day and i run on the sidewalk usually...every couple years i fall.....i dont even know how...i have good shoes i dont slip or trip..but just fall like my whole body slides..but i get back up and finish running all bloody and banged up...so today i had another fall but thank god i had a jacket and capri workout pants on so the damage wasnt as bad as in the summer when i wear tank tops and shorts..anyhow after i got home i didnt even remember how it happened...but i had the injuries..i just thank god that everytime i fall i dont break anything..just bruises and scrapes...does anyone else experience this alot

Irene


When does it happen in the middle, beginning or near the end or your run?

Do you only run 5 miles or do you vary with more and less mileage?

If its during the beginning, it might be due to your legs needing a warmup and a good stretch to get the muscles relaxed and flexed.

If its in the middle or near the end of your run, it may be due to your legs are tired and not strong enough, which could be due to nutrition, not enough protein, or hydration so your muscles aren't flexing and contracting at their optimal level. One little twitch and you're on the ground.

Strengthen your legs with exercies, like lunges and vary the mileage so you go like 6-8 miles so your legs get stronger and used to running longer distances, so when you hit 5 miles you legs will think it'll only be the "middle" of the run.

When our legs get tired near the end of our run, you dont realized but you dont lift your leg up as high off the ground as when you start, so your foot is more prone to tripping over objects, or just buckling over.

Hope this helps :)

Li

Run to Overcome

"Dream big and never give up"

A very inspiring tale of Meb Keflezighi who challenged himself and all obstacles to take 1st place at the 2009 New York City Marathon, the first American to hold that title since 1982. USA! USA! USA!

Meb came from the war-torn country of Eritrea where he and his family came face to face with death numerous times.Luckily, his family was able to escape to Italy and then to San Diego, CA.

Meb didn't come out of the womb a star runner. He actually didn't start running until Junior High as a backup when he wasn't playing soccer. It was then, Meb realized Running was a gift that enabled him to overcome all obstacles and succeed. It was through Running he was able to attain a scholarship to UCLA, sponsorships with major brands, such as Nike, meet the love of his life, and to be where he is today.

This book is an easy read and it takes you into the personal life a how a boy with nothing channeled his energy with running through the rises and falls, the wins and defeats to become a pro.

"Running is like life....You can't make excuses. Its on you"

for more info check out the site  http://www.runtoovercome.com/

They are giving away one signed book per day from Nov. 1, 2010 – Mar. 31, 2011. There will be monthly grand prize winners that will receive a signed copy of the book, other free Tyndale titles, as well as Sony and PowerBar products.

Ben's 120 pound journey.

I know I posted it already, but I really can't get enough of it, and seriously what Coldplay song doesn't bring a tear to your eye?

Its just proof of how Incredibly AWESOME Running is, and it doesn't matter who you are, you CAN lose weight, all it takes is a little inspiration.

I know people who are overweight/obese for 20-30-40-50+ years of their life, and for all those years they're unhappy about their size. Even though Ben's video captures 2 years of his life, what Ben has shown and others, it really only took him less than 1 year, 12 months, 52 weeks, 365 days, to lose a very significant amount of weight..

 If you look at it in the long run, how long is 1 year compared to 50+ years of being overweight? It is a VERY VERY small investment you can make today to Drastically change the REST of your life for the better.

All it takes is just 1 step at a time..


http://bendoeslife.tumblr.com/

Inspiration

I found this video from Kara Goucher's blog.

Ben's story is very inspiring. in just 2 years, he lost 120 lbs, finished the Boston Marathon and an Ironman. He overcame his obesity and depression, and now is loving life.

it just took a little inspiration and to take 1 step at a time.

Video:
http://www.youtube.com/watch?v=8SbXgQqbOoU&feature=player_embedded

http://bendoeslife.tumblr.com/

the ITCH..

It happens to everyone... you miss the gym for a week or more, and then you get ramped up to go back in.. then 10 mins on the treadmill your legs ITCH like crazy... so badly you want to stop.

Don't worry, you're not crazy, and you're not the only one.. (which I used to think)

What happens is when you adopt a more sedentary lifestyle for a week or more, your bodies doesn't need as many or as big of capillaries going to areas of your body (in this case your legs). So your body will shrink them.

But as your start exercising again, your body is Pushing blood and nutrients to your legs which causes those shrunken capillaries to expand = THE ITCH

Expanding Capillaries sound un-sexy.. but its actually a really great thing to have because your body will have more endurance.

Yes the Itching sucks.. and it makes you want to stop, but just keep pushing through it, It will go away after a few sessions showing You that your fitness level has moved from Sedentary = Active!

Now isn't that a good FB post?

Weight - Its just a Numbers Game..

Weight - the Only thing everyone always wants Less of.

Weight can fluctuates between 1-7+ pounds in just 1 day, from morning to night.

Find your True Weight - before you decide to start dieting, just continue your normal everyday activities and meals. Routinely weigh yourself in the morning right after you wake up and pee and before you had anything to eat or drink. For about about 2 weeks to month see how much your weight changes each day, it'll usually go up or down -+2 pounds. See which number it settles at and you'll find your 'true' average weight. It's better for women to do this longer, because Aunt Flo can definitely skew the number with a higher level of water retention.

-why is this important? because those 10lbs that you lost.. might really only be 6 lbs because of the fluctuations of your body or vice versa.

Common Scenario - You weigh yourself in the morning, and then after a nice 'All you can eat Buffet dinner', your weight increase 7 pounds at night. With the Holidays approaching, this is definitely something we worry about during Thanksgiving and Xmas.

Don't freak out- you didn't really "Gain" 7 pounds in body mass. Your body can't turn everything you ate into Fat clumps in your butt so quickly. But it WILL without an action plan. With a plan, you can still have your cake and eat it too. That's my motto..

What makes up most of this weight?

1- Water Retention
2-Food Stored in your stomach and GI tract which may take 2-4 days for your 'All you can eat Buffet meal' to pass down into the toilet.


Action Plan - when you do eat a big meal one day, plan to do some nice detoxing and cleansing the following days to prevent all that food in becoming fat.


DETOX -

Ginger tea is a great way to detox & it helps promote digestion (slices of ginger root + hot water)
Lemons and water
Oatmeal and other High fiber foods (look for high Insoluble fiber content)
Dark Leafy greens
WATER - lots of water -not soda -
You want to make sure everything goes down the toilet (at least once a day)
If you need some help, Coffee and Apples are a natural laxative.


Activities-

Increase your activity level during the next few days, exercise also promotes movement in the GI tract. You don't need to run a marathon, but cleaning the house, walking the dog, playing in the park with your kids, washing windows or the car, are great ways to burn off some calories = multitasking.


After a week of "daily cleansing and activities" you should be back to your 'true' weight, if its still higher, you might still have some stuff in your GI tract or your body HAS turned that 'All you can eat Buffet' meal into Body Mass/Fat, and now its time to hit the gym.

How many calories is a pound?
~3500 Calories = 1 pound of body fat.

Est Calories burned for 1 mile
Running = Your Weight x .63
Walking = Your Weight x .30

Road Rash

This weekend I had my first fall.. It wasn't a bad fall, but a fall none-the-less..

Hence.. the road rash on my knee.. I took the advice of other bikers and online forums they said 

(A) cleaned it, peroxide, ointment, keep it moist and covered with tagaderm for 7 days... 

after 2 days it still looked as worse as ever, oozing all over the place.. yes..  my leg was oozing.. it wasn't pleasant (for other people). 

Luckily I already had an upcoming apt with my dermatologist which she gave me very conflicting information. 

(B)  Clean it, 'scrub' out all the puss, Air it out, Let it dry, DONT cover it and put a cream called Biafine (I have the $7 generic version called - Prutect) - prescriptions are needed. 

after only half a day with her recommendation my leg looks much better.. 

I really don't know where this Keep it Moist and covered theory came from, but I do not think that is the best method for healing road rash. 

Due to popular demand..
Visuals..
Its really not that bad of a fall..

 Sunday

Tuesday

Certified Triathlete

I did it! My first Sprint Triathlon on Sept 19. 2010.. Something I've been training for, for almost 1.5 years (learning how to swim was definitely the challenge) but going from a barely doggy paddle to free-style ocean swimming is just invigorating! And I Can't wait to do it again!  70.3 (one day)!!!

Since I was on vacation the week prior, it had been awhile since I had ran, been on a bike, and in my new wet suit swimming. So Saturday morning, Connie and I woke up at 5am, met up at 630am, went down to Corona Del Mar to run 3 miles, Swim 1/2 mile, and bike 18 miles. It was definitely good to get a feel for all 3 activities again before the big day. I was pretty exhausted all Saturday, but I kept busy, packing, and triple checking I had everything. I forced myself to NOT  nap because I wanted to crash and sleep right away, (which worked out well). I didn't really carb or protein it up the night before. I just had a bowl of rice noodle soup with some veggies. I just wanted to eat something safe, and easy to go down, and not too much sodium.

So the big day.. Sunday

I woke up at 4am, ate my breakfast of 1 egg white, protein & soy shake, peanut butter and banana sandwich, got dressed and met Connie at 5, where we headed off to Long Beach.

We arrived at the transition around area around 6 ish, unpacked all our gear, and organized everything, and Wet-Suited up. taking photos getting our numbers drawn on, using the restroom, it was time to line up at the water..

The swim was better than I thought. I didn't get kicked in the face, which was what I was worried about. But people did run into my legs.. so I hope it was them, and not me..

Being so excited I did take 2 mini breaks in the water to gather myself and move forward. I took Kate's advice and just counted my strokes, and then we were out of the water and onto our bikes! I didn't wear my tri/cycle top in the water because it was cold that day, so I just put it on when I got to the transition area. It wouldn't have saved me much more time, if i had it on.

Biking was really fun. It was great going as fast as I could. The 2 loops wasn't that bad, it was really wide (most of the way) but it did have lots of narrow turns, which forced you to slow down a lot.

then the Run.. which I 150% underestimated.
I figured being a runner, this last part would be the easiest.. boy it was NOT. After the bike, my legs felt like bricks running. My legs were so heavy and not aware of what the *BLEEP* was going on. My muscles trembled and spasmed due to the sudden shift in muscles being used. I had to stop after a mile in to stretch just to warm up my legs.

That was the hardest 5k I've done.. thank goodness it was flat and short!!

It was great seeing my family there, and they were really proud. Usually I don't care if people come out to my races, because they're pretty boring to me, I don't want to put others thru that, but i was excited for them to come experience my first tri with me. They really enjoyed themselves as well.

just a fabulous experience and I cant wait to do it again!!

Soon enough I'll work up to a half iron man.. but for now.. we'll look forward to an Olympic..

Damage Control

Logging my meals will help me stick to it..  cus that'll just be embarrassing.. :)

I'm not a huge nutrition junkie, (the ones that have nightmares about sugar and street tacos). I Like Sugar, and I Like Street Tacos.... and if i can't have those things, then theres not point in me working out at all. hahah. I know I can step up my "fitness game" if I really got hard core into it, but to me, "if you can't eat, then its what's the point?!"

My meals aren't based on any science or southbeach/atkins/whatever-fad diet and may not be the best caloric/non-carb option.. its merely whatever I have accessible in my apt. Anything in moderation (low fat, high fiber) is fine for you.

Day 1 -
Breakfast - can't really remember.. but it wasn't that great.
Lunch - boiled greenbeans, carrots, onions and red potatoes, barley tea.
Dinner - Fish, vegies, brothy soup.

PM - 4.5 mile run (Protein Shake - PS)

Day 2 -
Breakfast - PS, Wheat toast, apple,  coffee (black)
Snack - 1-2 cups of grapes
Lunch - Spinach salad, oatmeal, 2 hard boiled egg whites.
Dinner - chicken and potatoes, shaved ice with mangos and grass jelly.

AM - 20 min yoga
PM - 8+ mile run
(strangely my body has detoxed itself pretty quickly by this point)

Day 3 -

Breakfast - Toast and 2 hardboiled egg whites, coffee
Lunch - Corn soup, spinach salad, apple
Dinner - Chuckroast with mushrooms and onions.

AM 20 min Yoga
PM 30 min Resistance
(Seriously sick of Spinach at this point and I have a costco size carton in my fridge that has a tiny dent)

Vacation Gorging

Vacays are always hard to stick to diet and exercise.. its really not in the itinerary..  and who likes counting calories in a foreign country.. they do use the metric system.. so everything goes out the window..

I went to Europe for 6 days a friend's wedding in London... Being my first time in Europe (I really hate flying) I decided to make the most of it and see Paris along the way to London. fyi Dramamine is a Godsend!!

I even packed my gym shoes and clothes and booked hotels with gyms in them, and had planned to wake up a 6am to do at least 20-40 mins of cardio and resistance.. But the hotel gym only opens form 9-5. WTF? no one can make it to the gym during those times.. seriously Europe? WTF?

Yea... None of that happened.. my shoes never even came out of the suitcase.. trying to adjust to the time and the exhaustion of flying, just getting enough rest was a feat in itself..

I aint gonna lie.. I did alot of USA chanting.. cus damn.. California is GREAT!! where else can you drive 45 mins and be snow boarding, or tanning at the beach in the SAME day. Where else do you have a 24 hour fitness, awesome trails and roads to go running and biking.. Seriously traveling makes you realize how great CA is.. U-S-A! U-S-A!! (the only exception would be Hawaii.. cus nothing really beats Hawaii)

Anyways, I hope to have a better workout/travel plan in the future.. but for now.. DAMAGE CONTROL!

I don't even need a scale to know I GAINED weight by the muffin top billowing out of my sweat pants. Immediately the next day when I got back to the states I went for a jog, and boy that was tough..

Endurance is a funny thing.. it takes forever to build up.. but so quickly it can disappear.. my legs felt like bricks, my shins flared up, and my knees were aching from the extra weight. The fascinating thing about running is how in-tune you are with your body.. You really sense every little inch of your body and you can feel when something is "Not right"

A Lean Machine?

A common misconception people have is "Running will make me Lean".

This myth stems from when we see runners, they are in-fact very, very lean.
However, its not because they run that makes then lean.
They make themselves lean, to be a better runner. 

Lean does not equal Thin. 

Being lean means you have a very low Body Fat Ratio. 

Thin just means a smaller dress size and lighter on the scale.  

This is an average range of having a "Good" body fat ratio, give or take a % here and there.

• Guys -  6-13%
• Girls - 12-20%

Running is great cardio, it builds a stronger heart, and increases basal metabolic rate.
Not to say Running won't help you lose weight, it will, but to be really lean, you need focus on diet and nutrition.

Reduce fats, oils and sugar (not all, you still need fat and sugar to give you energy). Amp up the Protein and Iron
 
But make sure your body has plenty of Iron, Protein and enough Carbs and Fats to build a stronger body and to sustain the run.
Of times, people just cut calories, to lose weight, which doesn't necessarily lead to a better body.
 
Pitfalls

Common Scenario 1: A person will give up a steak dinner and replace it with a salad.
 
While a day or 2 a week of drastically lowering your caloric consumption is great for weight loss, you need to remember your body is now Lacking Iron and Protein, 2 sources of building muscle.

So what happens to your body when you start working out and your muscles have 0 fuel? (what happens when you drive a car without Gas?)

• Your muscles Break Down and can't repair themselves leading to your body to have more and more and MORE FLAB!!! The muscle actually starts Eating away at itself, causing you to lose what little muscle mass you originally had. That is why you see really skinny people at a Size 0, but they have 28% Body fat ratio.

• BALDING - your body will start drawing Iron away form your Hair, leading your hair to Fall Out! That's not a pretty picture ladies and gents. Flab and balding.. gasp!

Common Scenario 2: (this is my challenge) When we run, our bodies are burning A LOT of fuel.... so what do we do after the run? REPLENISH like crazy! What's the purpose of working out if you can't enjoy that extra slice of cheesecake right?! Well, we (especially I) love replenishing it a little too much.. Even if we burn off 1000 calories we end up eating 900 calories... So we're really not burning as much as we "think" we are.

• A good way to curb from over gorging yourself - Drink a protein shake or eat a protein bar after your run. You will feel Famished after a 4 hour run, having some food in you before you eat will stop you from eating that 2nd or 3rd serving of food.

Common Scenario 3: Its not Just about the Run.

Runners can't only 'just' run, they need to build the rest of their body as well. Don't forgo lean resistance/strength training, cross training, and core strengthening. Throw in some Yoga once or twice a week to keep your joints fluid. Strength training is what builds your muslces and keeps them from turning into more flab.

More muscles = more calorires burned.

This article was too good not to share.

scares me to think of "pigging" out.

A short period of gluttony can have a lasting effect

http://www.latimes.com/health/boostershots/la-heb-overeating-20100824,0,1808680.story

My Heart has taken another lover..

Tri's.. 

I was eating lunch by myself at the Hot Topic cafe patio around March or April 09. I was still new, only being at the company for a few months and everyone I knew was busy that day. A co worker, Steve, whom I had brief interaction with at that time, approached me and sat with me at the patio. I was at the time training for my first 1/2 Marathon (OC 1/2 in May 09) and he had noticed me running with some friends after work. 

We instantly became engrossed in a conversation about fitness and working out, at the time I really wanted to participate in the OC Tri - http://www.octriseries.com/octriathlon.html

But ONE little problem - I didn't know how to swim at all.

But as fate had it, Steve was a Swim instructor! He wanted to do a Tri also, and so training began. 

It took me a 2-3 months to learn how to swim. I met with Steve about 3-4 times a week each morning and sometimes after work too. I spent 2 weeks just kicking on a kick board, then another 2 weeks, combining the arms, (with the kick board), then combining it all together. At first, I was only able to swim half the length of the 25 meter pool. Finally another 2+ weeks went by, and I was able to go the whole length without stopping. (I hate to admit, but I drank a lot of pool water - and YES I know how disgusting that is)

My swimming was still really weak, I could barely swim 10 laps without stopping and by that time and the race (1500 meter swim ~ 60 laps), was approaching. Steve participated in the race and did fantastic. 

And that's how the madness all began.


Steve just finished his first 1/2 Ironman July 2010 and there's been no turning back. 


My first Sprint tri is approaching in less than 4 weeks and I'm really Excited and Freaked out. Everyone says you get addicted, and it is very true.. As scary as it is, its very invigorating.


1/2 mile Swim •11 mile cycle •3 mile run


Steve's 1/2 Ironman (1.2 mi. swim • 56 mi. bike • 13.1 mi. run). If your trying to read the clock read it backwards - it say 43 mins.  Can you believe he's in his early 40's.
Oops.. I dont think Steve would like me sharing that info. heheh :-D 

Crunches SUCK!

They don't call it "Hard Core" if they weren't referring to having some rock hard abs.. Again, "Running" isn't 100% based on your legs.

Often runners (including myself) are SO focused on the run, we seriously forget about everything else. If you're pressed for time, Its OK to shorten your run by 10-15mins and incorporate these workouts.

Having a Strong CORE is vital to being a Strong runner.

Even if you're Not a runner, these are still GREAT Core exercises anyone can do

Why these are some my Favorite Core exercises?

1. Because Crunches SUCK
2. You don't have to do 100 Crunches and get a WAY better workout
3. Super Easy, Anyone, and I mean anyone (with arms and legs), can do these 
4. No excuses - No,  "I have lower back pain" No, "I have neck pain", etc etc.. these exercises can actually Correct those problems

Read the entire article here on RunnersWorld.com its a really great article.

1. 
   Plank Lift 
   What It Hits: transversus abdominis and lower back
   
   Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg. 
   
   Keep It Honest: Pull in your belly and don't let your hips sag. 
   
   Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.
   -Add the BOSU ball : rest either your arms or feet on the rounded part of the ball to intensify the move.
   
2. Side Plank  (Wanna get rid of that Muffin top and love handles? - This move is AWESOME)
   Your abs will be screaming the next day.. and it will seriously hurt to laugh and sneeze, haha!
   
   
   What It Hits: obliques, transversus abdominis, lower back, hips, and glutes
   
   Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.
   
   Keep It Honest: Keep your hips up; don't let them sag.
   
   Make It Harder: Support your upper body with your right hand, instead of your forearm.
   -lift up the non supporting arm straight up to the ceiling, or lift up the non supporting leg up, and if you're really intense, "Thread the needle" - With your non supporting arm, reach under your opposite side, and imagine pulling a rope/thread up to the sky
   -Add the BOSU ball : rest either your arms or feet on the rounded part of the ball to intensify the move.
   
3. Metronome 
   
   
   What It Hits: obliques
   
   Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.
   Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.
   
   Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.
   
   Make It Harder: Keep your legs straight.
   -if you have a partner, have then toss your legs to the ground while you use the resistance to keep your legs from touching the ground. 
   
   
4. Superman (this is GREAT if you have lower back pain)
   
   
   What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)
   
   Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.
   
   Keep It Honest: Don't raise your shoulders too much.
   
   Make It Harder: Lift both arms and legs at the same time.
   -Add the BOSU ball. Lay with your belly on the rounded part of the ball and do this move
   
5. Bridge 
   
   
   What It Hits: glutes and hamstrings
   
   Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.
   
   Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.
   
   Make It Harder: Straighten one leg once your hips are lifted.
   

Mix it up!! 

Here are a few more really Great and REALLY EASY moves!!