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!!

Got Balls? - Part 2

In addition to relieving aches and pains, these are 3 balls that I love training with. You can make it as easy and pain free as you like, or as intense as you like. The possibilities are endless of what you can do with these. But I'll go into more detail in future posts.

1: Bosu Ball - My current favorite "toy". Stands for "BOth Sides Up" or the more PC term, "BOth Sides Utilized". Great for building core strength, balance and overall body strength. Anything you can do standing or sitting on the ground you can do standing on a BOSU (crunches, twists, push ups)
A nice trick just stand on the BOSU while you watch tv to tone your abs and legs.

2: Balance / Yoga Ball   Pretty common, so I wont go into much detail. But another trick sit on this, and try to balance with one leg while you watch tv.Your abs wont know what hit them.

3: Medicine Balls. I like to toss these up in the air and catch them. Its great for toning your arms and back muscles. Toss them up, to the side, against a wall or to a partner. Hold them while you do lunges or Russian Twists/Crunches. Add these moves on the BOSU for a more intense workout.

Videos on how to use a Foam Roller

Here are some great videos on using a foam roller from one of my favorite sites - Runner's World
There are endless possibilities of stretches and massages you can do on a foam roller, feel free to google more videos and get creative.

IT BAND


The QUADS


The Calves

Trigger Point GRID Review

TriggerPoint GRID - Revolutionary Foam Roller - Black

My New toy, and its AWESOME!!!

My old foam roller was due to be replaced. I initially was going to purchase a high density roller, but figured might as well put in the extra $10 and get one that will last longer.

The Product -

Initially I thought the core was steel, but its actually just a very hard plastic core, (meaning if you really wanted to break it by running it over with a car, you could), but don't fret, its built to hold up to 500 lbs.

Its a great size, and easy to carry around. With the longer rollers, the length gets cumbersome. With this, it is the perfect size to target specific parts.

its covered by a thick hard foam, so its more comfortable than I thought it was going to be. The foam is pretty sturdy and shouldn't get bent out of shape easily. But if you did want to destroy the foam, you could stab it with a pen and puncture it, or roll over some sharp gravel. so unless you really want to destroy it, just roll on a regular carpet, floor or yoga mat and it'll stay in good shape.

I don't know why I'm focusing so much on how to destroy it, LoL,

Pains and Aches

After a good workout, the next few days can leave you felling achy and tender. 

Common Scenario - we do a 100 lb lift, or a 20 mile run, then the next day, we can barely hold a pencil or walk up some stairs, (then the person in the elevator thinks, "what a lazy ass for taking the elevator to the 2nd floor!") 

What Happens? 

Usually around 24-48 hours, we experience a soreness called - Delayed Onset Muscle Soreness, or DOMS.

This is because we get tiny tears in our muscles when we have an intense workout, and the muscle is trying to repair itself. It sounds awful, but its actually a good thing. When our muscles repair themselves, new and stronger muscles are grown = a better, stronger body. 

Now the Burning sensation you get in your muscles During your workout is due to acid buildup. There are many different types of acid that gets sent to the muscle, but Lactic acid buildup is the one people mostly talk about. 

I don't like to get to "chemically definitive" about how things work because I feel the topics themselves are overwhelming enough, so in a nutshell, 

When we work a certain muscle, the body has to send 'Extra' nutrients to power that muscle being used. However when we're done, the body has trouble "flushing" out all the nutrients it has just sent to that muscle. Just like a traffic on a freeway, which will take some time for it to be back it its regular levels. 

Now the last 2 sentences are still debatable. Some believe what I had just written (which I believe) others believe that once you stop working out Lactic levels return to normal right away. 

But either way here is my favorite ways to recovery from a hard workout.

Read post - Some like it Salty

Some Like it Salty

 My favorite methods for recovery. 

The Cool Down
              If you've just finished a hard workout, never skip on the cool down, give yourself a really good 15-20 min stretch session. Stretch and Hold for 10 counts and repeat. Don't bounce because that does Nothing for you. A mini yoga session is a great way to cool down as well. You want to stretch and hold because that will help Flush out all the Lactic acid build up. You're signalling to your body that you're done working out and it doesn't need to "recruit" extra nutrients certain muscles anymore. 


*Note - Drink a protein shake or get some food and liquids in you. Protein will give the body what it needs to repair the muscles. My favorite is by Optimum Health Nutrition - Pro Complete 40  - don't be confused with Optimum Nutrition. (they are different)


The Epsom Salt Bath
            Epsom Salt is a great way to detox your body. It draws out all the toxins you have, alleviating your body of any extra lactic acid buildup. I like taking the bath because HEAT promotes circulation, so you get 2 birds with 1 stone. (if you have health or heart issues - consult your doctor)


*Note - Important!! have a 20 oz - 1 liter bottle of water (or Sport drink), (I usually like ice cold water) with you when you're taking your bath - otherwise, you might faint, and I don't want anyone to drown.


1- Hot water bath, make it hotter than you normally would have a bath, but not too hot where you burn yourself, (add oils, bath bubbles, whatever you like)
2 - Add Epsom salts -  around 2 cups in a bath, more if you have a larger tub.
3 - Soak for 20 mins, prep some music or tv to pass the time. You might be feeling light headed after about 5 - 10 mins. DRINK WATER. You will be sweating a lot. All the toxins are being drawn out of your body. Drink periodically every few minutes, so you don't have a belly full of water, and your body has fresh water to sweat out. 
4 - After the soak, dry off, while your body is still pretty warm, do a nice 10-15 min stretch, or mini yoga session. 
5 - the next day you shouldn't feel as sore as you normally would if you didn't do the bath. 


This bath helps me recover in half the time. I'm usually feeling great the next day. 

Beat the Heat

I always love a good Summer run, The warmth keeps your muscles loose, and who doesn't love a nice tan?

But be careful because it can heat up really quickly and you don't want to put yourself in a dangerous situation.

1.  Run in the early morning or late evenings. 
1. Calculate your end time- Often time we focus on when we "start" our run, but forget to calculate the end of our run, and the last half of your run might be in the blazing heat. 
• ex: 12 mile run (at an avg pace 10min) = 120 mins = 2 hours, warm up + cool down = 30 mins, so you'll be out for at least 2 hours and 30 mins. so if you started at 9am, you'll finish at 11:30, it gets pretty toasty, so just make sure you prepare yourself for the finish.
2. WATER - Stay hydrated. A 20-24oz bottle will last about 1-2 hours of activity, depending on the heat and intensity. Plan ahead to find places along your route to refill your bottle if you'll be out there longer. Gas stations, 7-11, Starbucks, and Fast food places, are always kind to runner's who need some free H2O. Don't be afraid to ask. 
3. If you feel yourself overheating, (colors are starting to fade, heart rate is pumping hard, light-headed), Pour water, or Hold something Cold over the major arteries, (Neck, Temples, Head and Wrists). It's a faster way to cool your body down. I usually squirt some water on wrists and neck. 
4. SPF - Don't forget the SPF. My favorite is the Neutrogena Ultimate Sport SPF Spray. It doesn't smell like sunscreen which I like, and its so easy and quick to apply. Spray and go.
5. Ice it - Freeze 1/3 of your water bottle so by the time you need it, the last bit will melt and be cool, Ice works as well. The Nathan water belt I use has an insulated sleeve that keeps your drinks cool. Others also roll Ice into their hats or bandannas around their head and neck. 
6. Don't Push yourself too hard in the Heat as you would on a Cooler day.  

• A Rough estimate - Every increase in temperature 5-10 degrees over 60 degrees will make your pace slower by 1-2 minutes even with the same effort.

Be Safe out there. 

Shin Splints

You finally get the motivation to start running. 3 runs in, you get the dreaded "SHIN SPLINTS" and then you're out and pretty much never look back.

As with most injuries Shin Splints are easily preventable, and treatable!!

Why do we get Shin Splints? 

There is a combination of factors that lead to Shin Splints but the main reason are weak muscles in the front of your leg which function to bend the foot upwards at the ankle.

Most Common Culprits- 

1: Weak Leg Muscles

2: Shoes

3: Form

Lets start from the feet up- 

Shoes - improper, ill-fitting, unbroken in shoes means your feet are not properly supported. Your feet have to work harder at an bad angle, causing your leg to compensate = inflammation = Shin Splints. 

Go to RoadRunner sports, or a local running store and ask them to fit you. I like Road Runner because you can run in the shoes and return them within 60 days if you don't like them. It takes a few runs to see if a shoe is right for you. Not all shoes or brands are created equal. 

Once a person becomes a stronger runner, their legs are naturally stronger and shin splints rarely ever happen at that point. 

But before you can get there, here is a GREAT exercise to prevent shin splints. Essentially Stronger legs = No Shin Splints. 

Shin Splint Prevention! 

Do this Before and After each workout. 

Step 1: Standing tall walk on your heels (without bending your knees). Aim to reach 100 steps. If you're first starting out the front part of your leg (shin) should burn after about 20 steps. 

Try to force another 10 steps after the initial burning sensation. Slowly increase your steps each time.You will see it doesn't take long to increase your steps = stronger legs

Step 2: Run backwards on your Toes, (the same length you just walked). Try to bounce as high as you can on your toes while you run backwards. This helps release and relax the muscle you just worked out. 

After doing this consistently for a few weeks, feel it out and see if your shins still hurt. You can slowly ween off doing this exercise as you body gets stronger. You can still do this exercise from time to time. It is really great. 

If shin splints still prevail after all this the problem lies in your Shoes or your Form. 

Form is a whole other monster that I will need to go in depth in with another post.

Here is a great video that shows the Heel-Toe walk. This video only walks backwards, but I prefer the run/bounce - but the visual is the same.

Open Water Swimming - Part 2

SUCCESS!!!! 

I'm just a little ecstatic because I had such a GREAT swim this time. My second time in open water and it was fantastic. My breathing was great, I didn't swallow nearly as much sea water as I did last time, I had great form and I made it to the second buoy! And Most of all it was "FUN".

Connie, my partner in crime, did fantastic as well. This was her first time ever being in open water, and she held it together really well.  We were going to head back to shore after we reached the first buoy, but the Meetup group said to try to make it to the second buoy, So we did. 

The water somehow seemed a lot clearer this time (maybe last time I was just too freaked out to see anything) I swear I saw a Sting ray swim underneath me, and I had a mini freak-out. 

Sammy, from the Meetup group, was so helpful. He gave us a great tip.

1. Dont kick too hard - the wetsuit keeps your legs pretty close to the surface. If you kick too hard, you'll waste a lot of energy because you'll be splashing too much.

I hate to say it now, "I'm addicted to Open water swimming"

Road Runner Sports

I have a few posts where I mention RoadRunnerSports.com  to find the shoe that is right for you.

They're having a deal where their VIP membership which gives you 10% off anything in the store Including Apple products, (usually a $20/yr fee) for only $1.99. You get Free shipping and 10% off. Not a bad deal.

I like Roadrunner because they have their system called "Shoe Dog" A foot/shoe fitting Analysis system.

1- The have you step on a platform which measure where you put all your pressure on your foot. Some people put all the pressure on the ball of their foot, others the heel, others their big toe or little toe.
2- they have you run or walk on a treadmill while they video your stride. They analysis how your foot strikes the ground, if you're an neutral, over or under pronator (if your ankle rolls inward or outward)
3 - they measure your foot, and do all other nifty things.
They then recommend a shoe that solves all those problems for you! Either a Neutral, stability, motion control, etc.

However, not all brands are created equal. They may feel great in the store, but once you try them on the road, they hurt. Not to fear! They have a 60 exchange/store credit policy. You can take the shoes back, after you've tested them a few times, and get another pair until you find the one that is right for you.

Its rare to find a place that will take shoes back, even after you've worn them.

Just Breathe...

Other than having legs (or prosthetics) the most important thing about running is Breathing. 

This is the Main reason why people think running is difficult. It's nothing to do with your legs. You walk miles each day. It is all about your Breath which is why you feel tired and fatigued when you run. 

How hard is it to breathe? We do it all the time without even trying. But it isn't that simple. 

During day to day breathing, we don't breathe with the full capacity of our lungs, (more like 2/3s).  

So while we run, we need to train our bodies to take deep, full breaths so our body can have the maximum about of oxygen to fuel our body. It takes a bit of getting used to and will feel very unnatural at first. 

Everyday, there is increasingly more research regarding VO2 max

• The maximum capacity your body can transport and utilize oxygen during exercise. 
• V - volume per time, O₂ - oxygen, max - maximum

Your ability to improve your VO2 max can greatly improve your level of physical fitness. 

*How to Control Your Breathing*

1. Take deep full breaths, (expand your lungs and your belly) while you breath. (tips on belly breathing)
2. Cadence - 
1. Breath in through your nose slowly as you count your steps, aim for 3 steps in, (some people argue nose vrs mouth - I prefer Nose because it's almost impossible to Suck in air through your nose)
2. Breath out through your mouth slowly (3 steps out). (you can control the opening of your mouth to make sure you breath out slowly)
3. You may only be able to start with breathing, 2-2, (2 steps in and 2 steps out), its ok, as time progresses your VO2 max will improve, aim to increase to 3-3, 4-4, etc. 
3. Don't hold your breath. Often times we breath in quickly when we take our first step and then HOLD our breath for step 2&3, Then we quickly PUSH all the air out at step 4, and then HOLD our breaths during step 5&6. 
1. You waste more energy doing this. Since the lungs have to work A lot harder to Suck in and Push out the air so quickly. You want to have a very fluid motion of your body and lungs, where the body has a constant supply for fresh oxygen (by breathing in slowly). 
4. If your gasping for air every step, you're pushing your body too fast or to hard. Slow down, and relax. You can take quicker, smaller strides, and still cover the same distance in the same amount of time, without exhausting yourself. Your rhythmic breathing should be very quiet, gentle and smooth. 

When I first started training, for years, I couldn't push past the 5 mile mark, I was gasping and sucking in air, breathing hard, in and out through my mouth. People running next to me always stopped to ask if I was OK, because my breathing sounded like I was having an asthma attack. That was how I always ran, and "if it ain't broke, don't fix it" mentality. I was WRONG. 

Cycling is what really helped me control my breath. My Spin instructor would say, "Breath in, Breath out", If I didn't, I would pass out during Spinning Class. I took this new technique to the road and saw how quickly my running improved! It was SO EASY to push past 5 miles onto 10, 15, 20+ miles. It sounds silly or impossible, but it isn't, This is SO do-able.

Once you control your breath, everything else is just mechanical. Your body will run, and you wont even feel it going. 

The Chafe and its ugly sister, The Blister..

No one enjoys Chafing or having Blisters, but again, these can be prevented! Hooray!

Why do we Chafe?

Chafing is caused by friction against a part of your body due to fabric or another body part. Usually sweat, seams, loose clothing, dry skin, and cotton are the main instigators of chafing. Often if we gain a little weight, we tend to be prone to chafe more because the body is rubbing against itself. If your underarms chafe, try to wear long sleeves or arm warmers (my Fave!)

1- Clothing - dry fit material is great at absorbing sweat and wicking it away as opposed to cotton. It is called "dry-fit" because similar to a swimsuit, it dries quickly on its own. To care for your clothes - Wash with Cold water, No softeners, and No Dryer. They dry quickly on their own, a dryer is not necessary and it will lose its "dry-fit power".

Also, Not All Dry-fit is created equal. If you happen to chafe with a dry fit shirt, take note of

• Brands - different brands use different combination of materials to create "dry fit" Some call themselves Dryfit, but they're just 100% polyester. (bleh)
• Lines - Even within the same brand they have higher and lower quality material, check the tag and feel the fabric. I have Nike shirts that chafe and others that are fine. It's trial and error of what will or will not make your skin chafe. A good indicator, if it is Soft to the touch it is a better material than one that feels rougher.
• Seams  - more rough surfaces that your body can rub against, less seams = less chance of chafing. 
• Loose fitting clothing is the same concept. More fabric brushing against your skin = chafe.

2 - Dry skin - If your skin is dry, you'll chafe more. (More friction, and your body can't sweat evenly) Keep your skin moisturized and happy. If you hate putting on lotion, I use Avon Skin So Soft Oil. (After you shower, spray the oil all over your body, then rinse it off. It provides the perfect amount of moisture without leaving you sticky. And 2nds as a bug repellent. 

3 - Water - staying hydrated means you'll sweat regularly and your sweat wont dry on you leaving salt crystals on your body = more friction.

4 - Products -

• Vaseline, Body glide, and other similar products are great ways to prevent chafing. Apply on the areas you usually chafe, and it really helps.

Blisters

Similar causes of chafing, cause Blisters with the addition of HEAT. Blisters are notorious for our feet.

1- Shoes - find proper fitting shoes, improper shoes can either not breathe well for your feet, or cause excess friction. Also your feet swell when you run, so you want room for your feet to expand.

2- Socks - Find socks that your feet like. Some people like thin socks, others like thick socks. There is no right or wrong, its whatever works for you. Somehow all those "blister free" socks, give me blisters (the irony). I like thick cottony-dryfit kind of socks. You want one that will absorb sweat, but will keep your feet dry and airy = less heat.
Also Old Socks, are rougher and have less cushion -> friction -> Blisters

3- Products -

• If you blister in the same areas, you can put vaseline over that area and wrap it with duct tape or Atheltic tape which will prevent the area from friction.
• Drying powders
• Moleskin