Thursday, February 28, 2013

Another for "what not to do while marathon training"

Perfect for yesterday's run

Of course I write yesterday about how busy I am and likely lack of writing. I think a lot stemmed from  no desire to write after too much writing for school! That was short lived, I guess it took one post of complaining and a good run out in the sun to snap me back. I still may disappear, but I am reading other blogs and keeping updated on others.

I took advantage of pre-school time and 30+ degrees and ran in the sun while I listened to the birds singing, perfect. I discovered some new routes and found a great park with river trails. I love getting to run in new areas.

Yesterday I discovered one more thing to add to my list of Things not to do while training for a marathon...Get dental work done. Not that it is fun anytime but I forgot about the food restrictions afterwards and did not plan ahead. Between Tuesday and Wednesday I have ran a total of 26.2 miles (unintentionally) and did 1 hour strength work. I eat lunch and head to my appointment figuring a snack afterwards, wrong! After the right side of my face is numb up to my eye and the left side never took (I decided to tough it out ad go wihtout, the needle was much worse) I was ready to go, drooling all the way home.

My eating restrictions for 24 hours: No hot, No cold, Not chewy, No sticky, No hard, No crunchy foods and only eat with middle teeth, have you even tried this? Tough! After failing at a protein bar and realizing I lacked many foods fitting the above descriptions I started mixing and discovered a pretty good apple pie tasting treat...


Apple Oatmeal Protein Cake
1/4 cup applesauce
1 tsp cinnamon
Sprinkle of nutmeg
1 scoop protein powder
1 tbsp coconut or almond flour
1/2 cup oats

Mix together and microwave 3 minutes. Top with nut butter.

6 more hours and I can eat again! Today is the day I am near my favorite gluten free bakery so I think this calls for a yummy treat.

Wednesday, February 27, 2013

Putting it all all in perspective & the end in sight

I woke up this morning thinking it was only Tuesday, Matt wasn't happy I tried giving him an extra day of work this but me I need an extra day or more! I am reaching the end of my second grad school journey that began way too long ago and has included a couple breaks. The worst part is I could have been done with this 5 or 6 years ago had I not changed programs to a different concentration 7 years ago, ugh! Oh well that is in the past and I did earned my first Master's and Adult certification at that time. 
At the start of this semester during the usual introductions I think everyone thought I was crazy when mine went slightly like this...
"I am in my final semester of this NP program while finishing up my doctoral project.... My husband is also a grad student and we have a 3 year old daughter.... I am training for my 21st marathon..."
My professor "oh my that is one crazy house, 2 grad students and a 3 year old!...how do you find time to run?"
Why is this always the question? I make time to run to keep my sanity and health, simple! Honestly who can spend their entire day studying anyways? I hate to admit it but I have never been the best student example, I get bored easily, don't sit well and tend to procrastinate. Please tell me I'm not the only one! I need my running breaks. I have also been known to get on the bike trainer or elliptical and study, knocks out 2 things: an easy workout and keeps me awake to study.

I am lucky to have gained a great clinical spot this semester with a physician in sports medicine who challenges me and keeps my learning. He won't accept "I've never done that" or "I don't know how" as an excuse, the answer I get is "I will teach you and you are doing it." I love this, I am a hands on learner and need this push. As both school and training get more intense I may disappear from here in order to remain focused and spend time with my family/friends, but I will be back and I'm sure there will be days I need to write.
The bag with my life right now...iPad, books, food and plenty of Starbucks gift cards 
Up to my ears in this pile...(for the next 10 weeks at least) Just a little light reading!
but only up to my ankles in this, project is taking a backseat for now.
Yes, life is a little crazy as we work through the semester and fit in long runs but what better way to get through a tough day, or staying up 2 hours past my normal bedtime to finish a paper I had forgotten about, yep always the procrastinator! This weekend I get the joy of spending 3 full days inside while we have a weekend of warm weather finally, reviewing for my upcoming board certification. Right now I day at a time (sometimes even one hour at a time) but still thinking ahead to what's next. My reward for finishing this all...

Lake Wobegon Trail Marathon

I never realized when I registered that my first marathon of the year will be the day after I am officially done with school. This may be interesting...tapering and wrapping up school, watch out!

Monday, February 25, 2013

Marathon Monday: Week 5



Week 5 is behind me as is nearly February, I am hoping March will bring with it better weather. Anyone who has trained for an event whether it be a marathon or other competition knows that there are ups and downs. Typically this comes much later for me but with the lack of decent running it is here (or was, I think this week may have been the cure). This winter has been frustrating and the weather causing me many tough runs, I am trying to focus on the fun side: grabbing a friend to run with or making it an intense workout (yes that is fun) and pushing through.

Week 5 was better but still frustrating as we got hit once again with snow and sub-zero temps. We are finally moving up to the 30s and I hope to see this snow melt away and no more add to it. The main trails I run do not get cleared in winter so I am left with street running, much different then last winter when due to lack of snow was on the trails all winter except maybe once. What is your secret for getting through tough (boring) runs? Any songs I need to add to my iPod?

Monday: Morning Easy run 7.5 miles 1:02:00 with friend + core workout
Tuesday: Morning bike trainer at home (too cold to go outside), weights with trainer & Evening tempo 6 mile Run (coaching)- on treadmill
Wednesday: Back to intervals during pre-school: 10.5 miles 1:15:30
Thursday: Morning Spin & Afternoon 4 mile easy run 35:00 and weights
Friday: Morning Spin & Yoga
Saturday: Easy 7.5 mile run 1:11:07 (with run group to teach new route), no afternoon weights due to 3 year birthday party
Sunday: 18.5 miles (4 outside dodging ice before hitting treadmill for 14.5 more) 2:25:17 (7:52 pace) Thank you Spirit of the Marathon for getting me through the 14.5.
The terrain to start and finish my Sunday run, ugh neither is perfect!

And what's ahead for Week 6 of marathon training? I am hoping nicer weather, cleared paths and miles in the midst of a crazy week. Calf is feeling better after almost a week of foam rolling daily.

Goal: Push the speed intervals (both distance and pace) and not let the mental resistance kick in. Work on post-run fueling and better morning timing. I have a tough time eating after a hard workout and then pay for it later in the day. What is your go to post-workout fuel?

Monday: Morning Recovery Run/Yoga
Tuesday: Morning Spin, weights with trainer & Easy evening Run (coaching)
Wednesday: Morning Run (Speed Intervals-1 mile repeats aiming for 6-6:30 min pace) & Evening ? easy run/walk with friends
Thursday: Morning Spin & Afternoon weights/possible easy run
Friday: Morning Long Run (18-20 Miles)
Saturday: Conference all day hope for short lunch run
Sunday: Conference all day hope for short lunch run

How was your week in training? Have a training post of any distance, then link up and share stories, encouragement and concerns.

Weekly Training Link Up

 

Sunday, February 24, 2013

2/24 Menu Planning & Kung Pao Recipe


Linking up with Jill and Laura for menu planning. Getting better on the Saturday meals lack of wanting to follow through. It gets to the end of the week and I don’t want to cook. Still working to try new meals. Last week I finally made the Kung Pao Tofu (recipe below) and another keeper!

I am such a snacker and now with being 5 weeks into marathon training I need to focus on eating to fuel and always having healthy food available (no matter where I am). I am terrible with recovery food as I usually get home from a long run, grab coffee and relax, sometimes I will have a granola bar too but need to be better.

I decided to try a new format this week and attempt some planning for all meals with just lists…Recycling a few we never got to last week.
Breakfast
Overnight Oats

Lunch/Dinner
Spinach & Edamme salad
Spinach Black Bean Corn Salad
Black Bean Soup with Brazilian Cheese Bread (my changes: 3/4c skim milk 1/4c oil add 1 tsp baking powder)
Slow Cooker Chickpea Veggie Curry
New Recipe to try- Buckwheat Gnochi or Quinoa fried rice

Snack
Perfect Foods Bar & ProBar
Laura’s Apple Raisin Oat Muffins (going to try to make GF)
Veggies and Hummus
Apples with SunButter
Brown Rice Cakes with Almond Butter

Kung Pao Tofu (adapted from Ming Tsai)
4 cloves minced garlic
1 tablespoon minced ginger
2 tablespoons sambal oelek
½ cup Tamari (or soy sauce)
1/2 tablespoon unrefined sugar
Dried chile peppers 
1/4 cup rice vinegar
1 tablespoon cornstarch with 2 tablespoon water

Heat oil in pan, add garlic and ginger and saute for 1 minute, just to soften.  Add sambal and chiles, saute until well-blended. Add tamari to deglaze, then add sugar and rice vinegar. Bring to a boil and slowly whisk in slurry to thicken.

1 block extra firm tofu- drained/dried and tossed in 1 tbsp corn starch + 1 tsp onion & 1 tsp garlic)
1 head broccoli
2 peppers sliced (I used Red and Orange)

Heat oil in pan, add tofu cooking each side until cooked, add 1-2 tbsp sauce and set aside. Now put veggies in pan and sauté until desired softness, add ½ sauce and cook through, add tofu back and more sauce if desired. Serve over rice and top with chopped peanuts if desired.

How is your weekly menu looking? Any new meals to share?

Don’t forget to come back tomorrow for Marathon Monday and share your week in training.

Friday, February 22, 2013

Raising Healthy Kids

I have talked about my frustration with the junk food that is always pushed on my kid and lack of healthy living but when I saw this article yesterday I thought "finally my exact thoughts!" After last week being Valentine's and Easter next month it only continues. Yes I give my child treats but they are on our terms and what we feel is acceptable, why should it be up to others? I think the best part is when he talks about "Treats, of course" but why can't these treats be healthy too? Isn't it true that our kids are less healthy then our generation, so why are we not doing our best to raise them healthy? Yes I get it, it takes thought and work, but if we as parents don't do it, who will?

This got me thinking as I plan for my thesis, what can I do about this? Where does the problem start? Is it the parents, schools, kids? Okay I doubt the 3rd, I actually think the problem stems from societal norms and until we slowly change these then this will never improve. Can we teach kids healthy habits in hopes of these rubbing off on parents? That is my hope, what kind of education can I implement at a young age to improve the kids' (and their family's) health? I am in the process of working with her pre-school to implement a healthy living program with nutrition and exercise talks aimed at the kids.

I get one of two responses about my daughter and how she eats: 1) you have taught her well or 2) why do you deprive her of the food she deserves? The answer to that, no I don't deprive her she has treats but they are treats: not a bribe- M&Ms to take a nap, cookies to go shopping, or as a pre-dinner/lunch snack- bag of skittle after morning class or midway through a game- suckers at dance.


As parents we need to provide the examples, show our kids what healthy eating and exercise is and hope they enjoy it too. I am lucky that I have done the right thing and she loves it: asks for veggies and fruit, loves to run around and be active, asks to "play gym" last night I was being taught gymnastics! Luckily no injury resulted and I was surprised to realize I can still do a back bend!

Advice for healthy kids

  • Have healthy options available for everyone, I keep dried fruit and healthy granola bars for emergency snacks in the car
  • Let kids help in the kitchen
  • Talk about how food makes us healthy
  • Show kids the joy of exercise and get them involved - no I'm not talking competitive, but fun sports
  • Let kids get out and play!
  • Make it fun! Don't force exercise, remember the days when we played outside all day and had fun nit realizing we were actually getting exercise, let's bring that back!
  • Allow treats but as a treat- at holidays she picks out 1 or 2 things (with our help) and gets these, she loves dark chocolate, but could do without suckers.

How do you help keep your kids healthy? Do you feel like the minority in this?

While we are talking about healthy families, take a second to help us win a family fitness contest. Go here and like the photo. Easy, right?


Finally We have some winners!
13 in 2013 January Link Up and Giveaway

Congrats to everyone who completed Tack the Miles, the photos and stories were great...
Tackle the Miles
#629 - Angela @ Happy Fit Mama (Active Accessories On the Go Pouch)
#237 - Lauren @ The Unlikely Runners (Choice Organic Teas)
#473 - Shannon Wehby @ Flamingoz Girls Run (Fit Approach Pink Shoelaces)
#83 - Rebecca Pug @ Becca Run (Spright Cosmetics)
#586 Debbie Harris @ Healthy Running Mom (Spright Cosmetics)
#321 Danielle K @ Lean Green Mama (Spright Cosmetics)
#145 Nicole Vandesteeg @ For My Tummy (Spright Cosmetics)
#558 - Travel Spot (Flexline Hydration Pack)

January Giveaway
#168 - Andrea @ From Florida To North Dakota (Energy Bits)
#367 - Rachelle @ Livin the Sweat Life (Flexline Hydration Pack)
#37 - Tami Grand @ Journey to a Healthy Life (Fit Approach Pink Shoelaces)
#502 - Lynette Berger @ Solid Rock Fitness (Mediterranean Snacks)
#621 - Andrea Mahan (Active Accessories Hair Bands)

If you have won, contact Jill or I (marathonmom28@gmail.com) with prize won, name, email and address before Sunday 24th 8am

Don't forget about the Skirt Chaser 5K giveaway that ends this weekend.

Wednesday, February 20, 2013

Chasing or being chased? Win a race entry


When you race do you think of it as chasing the person in front of you? or are you more motivated by being chased by the runner behind? For me it is a little of both. Being chased is the concept behind this new race... 

Do you prefer to run alone or with others? For me this truly depends on so much: my mood, how much is going through my head, how much I am motivated and my reason for the run. Do you run with your significant other? Do they push you to run harder or is it the other way around? Matt ran long before I started but only a few short runs a week, he decided after watching me run multiple marathons he was in for his first and there was no looking back. Now he has gone more in the direction of triathlons as I stayed focused on running but we still do race together (okay run the same course). 






Over the past year I have decided to not only focus on the racing and competitive side of running but also the fun side and regaining my love of the sport. For me this has meant races with friends and non timed fun events. Are you always racing or able to back down and have fun? I recently saw the Skirt Chaser and thought what a fun concept, although I will be racing those men!


What is the Skirt Chaser 5k?Women Start first at 4pm (wearing Skirt Sports of course!). 3 minutes later, the Chaser wave follows. Join us on Saturday July 27th, 2013 for the Skirt Sports Skirt Chaser 5k St. Paul. It's a party that just happens to have a 5k! Whether you love running or playing (or both), be prepared to push your limits on the road and the dance floor. If you're single, then wear a sign (or one of our stickers) on your back to show that you're looking for love!



Not only is this a fun run, but there is a cash prize for the equalizer winner! You run, show those men how strong we are and then enjoy a fun post-race party. And even better, the race starts at 4pm! No early morning, so sleep in and enjoy the morning. Check out the great sponsors: Running Room & Skirt Sports so you know the gear will be great!

Do you want to join the fun? Register Here for the Minnesota Race and use code “SKIRTMOM” for $5 off through March 31st. (sorry MN race only) But first I am giving away a free entry to this race too! Come join in the fun, bring your friends and significant others and run.

Free Entry to MN Skirt Chaser & don't forget $5 off with code "SKIRT MOM"


a Rafflecopter giveaway


Tuesday, February 19, 2013

How to make someone feel old


Ever have those experiences where you just have to think “wow I am old?” Over the weekend I had not one or two but three!

Over the weekend was the state dance competition so O and I had dance on TV much of the Friday and Saturday. Song after song was from 80s or 90s and a few songs I had even danced to 20 years earlier. This and all the Facebook conversations between all us “old” dancers was great for remembering the fun. I even watched some of my old videos (yes VHS) with O. Wow, the bodysuits (really, we call those onsies as moms), baggy jeans, high top shoes and big curls. Yes stereotypical early 90s!

That is me on the right of the front row!

Anyone remember this song? I danced to this in 1993 an 20 years later it was back!

Then on Saturday afternoon while I was at the gym to lift weights I overhear a conversation between a group of guys about their plans for the night. One replies “Last night I was home really early and asleep at 1:30.” What? That’s early? That is the middle of the night. I can’t remember the last time I was awake past 11pm let alone that late! Seriously I am usually asleep bu 9:30, but awake by 5am. Heck when I was in college the bars closed at 1am not this 2am thing like they do now, yikes!

Later that day I was updating my iTunes and noticed the “Classic Rock” albums and there it was right next to Jimi Hendrix and Neil Diamond, Pearl Jam’s Ten. The music I grew up with and own can’t be classic yet, can it? I mean I have even met Mike McCready (Pearl Jam’s guitarist) back in 2011. He was running the race I was coaching, nothing better then starting a race to Even Flow in honor of Mike running!. I first ran into him on race morning in the elevator and then again after running 15+ miles in hot humid weather, coaching my runners for nearly 4 hours. We were all relaxing by the pool and had a great conversation.

My time with a rockstar at the pool in Sonoma.
At least I looked much younger, right? So I can keep being mistaken for someone in their 20s, I mean I have never celebrated anything other then my 25th birthday ;) Yesterday talking with a friend at the gym, we were told by a 21 year old that we were almost old enough to be her mother...no way! But I guess I have high school friends who have kids in high school so I guess. Time to get out and race these young ones and show them we only get better and stronger with age. Honestly I feel better at nearly 35 then I did at 20!

Monday, February 18, 2013

Marathon Training Week 4 or 5 ??



A not so great Week 4 is behind me and a learning experience. My long run was not as I hoped, yes even after years of running I still have runs I hate! I did complete the 30 Day Yoga Challenge and hope to continue it as a habit few days a week. My weekly lessons 1) don’t eat gluten, duh! 2) stretch and foam roll after running and 3) might be time to cut back of the weights before long runs

I am, as always, working on fueling before and during long runs. You’d think after 20 marathons I’d have this figured out by now! For some reason I seem to be hungry before I run on weekends despite eating the same as I had before, I think some is waiting to run longer. I have been playing around with long run fuel again. A while ago I was given some Island Boost to try but hadn’t been running long enough to need it. I first tried it a few weeks ago and thought it was good but sweet so on Sunday I mixed it in my bottle with water and it was a still sweet but better. Easy to sip as I went too. I like that it is liquid consistency not the thick gel and has a natural taste unlike many gels. The best part no GI issues! What is your go to fuel before or during?

Monday: Morning Yoga Class & Afternoon Hill Run 7 miles
Tuesday: Morning Spin, weights with trainer & Very Easy evening 6.2 mile Run (coaching)- starting to feel sick
Wednesday: Skipped the morning Run not feeling well after stupidly eating gluten filled onion rings on Monday! Got in an easy 8.5 mile tempo run in afternoon
Thursday: Morning Spin & Afternoon 4 mile easy run weights
Friday: Morning Spin & Yoga
Saturday: No ½ marathon it was 0 at race start, no thanks! Instead 7.2 mile easy run with group & Afternoon weights
Sunday: 14.7 miles, it was sluggish and I just wasn’t feeling it but pushed through slow and steady. The paths sucked and I am done with winter.
Nice job cleaning the paths! The ice rink was near an elementary school and snow pile outside a daycare, come on city get on it!

And what's ahead for Week 5 of marathon training? I am hoping for a little more intensity and mileage after a week of cut back. But at the same time being smart and watching my calf that felt a like achy towards the end of my long run. My friend ProCompression to the rescue. I just can't get myself to ice bath, no way! How do you recover? Ice bath, stretch, compression...

Goal: Push the speed intervals (both distance and pace) and not let the mental resistance kick in. While listening to my body and better stretching. I am awful and this, I get done with a run and need to get on to the next thing or simply forget.

Monday: Morning Yoga Class & Afternoon recovery run
Tuesday: Morning Spin, weights with trainer & Easy evening Run (coaching)
Wednesday: Morning Run (Speed Intervals-1 mile repeats aiming for 6 min pace) & Evening Yoga 
Thursday: Morning Spin & Afternoon weights/possible easy run
Friday: Morning Spin & Yoga
Saturday: 6-8 mile easy run & Afternoon weights
Sunday: Long run 16-18 miles

How was your week in training? Have a training post of any distance, then link up and share stories, encouragement and concerns.

I still haven’t heard from my ENERGYbits winner, please contact me today or I will choose a new winner.

Weekly Training Link Up










Sunday, February 17, 2013

2/17 Menu Planning & Cabbage "Rolls"

Linking up with Jill and Laura for menu planning as we get back on track with staying accountable to our plans. Still working on the Saturday and lack of wanting to follow through. It gets to the end of the week and I don’t want to cook. Still working to try new meals. Last week made the cabbage rolls and they were wonderful!

Sunday: Broccoli Pepper Stir Fry with Peanut Sauce
Monday: Fajitas
Tuesday: Sandwich pre-run
Wednesday: Black Bean Soup with Brazilian Cheese Bread (my changes: 3/4c skim milk 1/4c oil add 1 tsp baking powder)
Thursday: Pasta & Spinach Salad
Friday: Chickpea Spinach Curry
Saturday: ??Dinner out

Now to work on my mindless snacking! I was thrilled to find a store selling Perfect Foods Bars last and stocked up for easy grab snacks. Have you tried these? Great protein and gluten free! Between these and Pro Bars Fruition I am happy on the go. I hate wasting pre-packaged foods at home though.

Home Snacks for the week
  • Rice Cake with Almond Butter
  • Yogurt with berries
  • Veggies & Hummus
  • Pumpkin Granola
  • Fruit & Nuts

The cabbage rolls were an experiment, and my lesson- don’t turn your back on boiling cabbage. Oops, a little soggy leading to shredding and inability to roll so my solution cabbage layers. I kind of liked this, much easier and still just as tasty! I even managed to use the same pan (large soup pot) to boil cabbage, then saute veggies and finally layer and bake the “rolls”.

Cabbage Rolls
1 head cabbage
1 medium onion diced
2 cloves garlic minced
1 cup quinoa- cooked
½ cup TVP (rehydrated according to package)
1-2 zucchini diced
Salt/pepper to taste
1 tbsp each chopped basil, oregano, rosemary leaves (or 2 tsp dried)
2 cups tomato sauce (1 can)
2 cups diced tomatoes (1 can)
Parmesan Cheese

Boil cabbage until tender 4-5 minutes and blanch in ice, then dry. Saute onion and garlic, add zucchini until soft. Add salt/pepper to taste. Add quinoa, TVP, tomatoes, and seasonings (and sauce if making cabbage layers like I did otherwise top with sauce). If making rolls fill each leave and layer in baking dish or layer cabbage and quinoa mix alternating. Top with Parmesan cheese if wanted.   Bake 350F for 25-30 min until bubbly and heated. Next time I might even try to make in slow cooker.

Sub in marinara for the tomato sauce and seasoning for even easier meal.

How is your weekly menu looking? Anything you want to share?

Don’t forget to come back tomorrow for Marathon Monday and share your week in training. And did you win the ENERGYbits® Giveaway? I still haven’t heard from the winner.

Friday, February 15, 2013

Over Training v. Exercise Addiction

Keep that healthy love of running

The other night as I was falling asleep, you know the best time to think, I started thinking about my week and wondering how I would fit in my speedwork run on Wednesday with everything else. I normally run while O is in pre-school but had volunteered to help in class and naptime was out due to a meeting about a potential job opportunity. I started thinking about all possibilities and how Thursday might also be a tough day to fit the run in. I was getting anxious and all of a sudden I had this moment of "is something wrong with me? can I not workout?" Here I am only 4 weeks in marathon training that will be the main focus for the next 8ish months and I am already anxious.

"Am I over training?" or "Am I addicted to exercise?" Is that a real thing? So I starting searching Medline and sure enough it is. The two are very different things but both with complications.

Over Training
According to Pfitzinger over training happens when you workout too hard too frequently not allowing your body time to recover resulting in decreased performance.

Signs of over training which can vary per person

  • Trouble sleeping
  • Frequent colds
  • Increased resting heart rate
  • Weight loss
  • Decreased racing performance
  • Slow recovery
  • Loss of enjoyment from running (or sport)
How can you identify over training? Rest for 3-5 days, eat properly and see if fatigue improves with no signs of illness. A second method is to monitor the resting heart rate, if the resting heart rate (taken first thing in the morning) is 5+ beats higher then normal this may be an indication of over training.

How to prevent and recover? Work to listen to your body and reestablish the healthy pattern. Look at you nutrition, hydration and sleep patterns and make sure they are adequate. You may need to cut back on intensity or quantity. 

Exercise Addiction
The literature is lacking but is out there and agrees this is rare, the main point is exercise has crossed the line from healthy commitment to unhealthy which alters and negatively impacts all other aspects of one's life: social, physical, financial, medical. The motivation tends to be more intrinsic and lack of exercise can result in extreme withdrawal symptoms (Terry, 2003). 

6 questions to identify possible exercise addiction I'm not sure I agree with all of these...Each are rated 1 (strongly disagree) -5 (strongly agree) There is a lack of agreement on what the results mean, but this can give a brief screening to determine possible problems. (Source)
  1. Exercise is the most important thing in my life. 
  2. Conflicts have arisen between me and my family and/or my partner about the amount of exercise I do.
  3. I use exercise as a way of changing my mood (e.g. to get a buzz, to escape, feel different etc.)
  4. Over time I have increased the amount of exercise I do in a day.
  5. If I have to miss an exercise session I feel moody and irritable.
  6. If I cut down the amount of exercise I do, and then start again, I always end up exercising as often as I did before.
Look at # 3- haven't we all done this? You are stressed or upset and a run provides the time to think and improve your moods. #4- isn't this going to be yes? I can't imagine anyone who is training and wouldn't somewhat meet this. #5 - Maybe not one workout but any runner who has ever been injured knows this feeling all too well! 

How to keep exercise healthy:
  • Make it a part of your life but not the focus
  • Be okay with skipping a workout for a fun social event
  • Have other interests besides exercise
  • Let yourself eat the indulgent foods
  • As always listen to your body and stay healthy
With all this I think my anxiety was a slight moment of being overwhelmed with the craziness of this week. I currently feel better then I have in a long time and don't feel over training is a concern. I am happy and loving where I am and what I see in the future. I am enjoying my days home and learning to be a SAHM. Yes I have over trained in the past (more then I want to admit) and have experienced much of the symptoms and frustration.

Remember running (and exercise) is our gift to enjoy and share with others, keep that joy alive
RUN!
Source

Happy Friday everyone and have a great weekend. Any fun weekend plans? Stay healthy and enjoy the run! Don't forget to enter the ENERGYbits Giveaway which ends today. Linking up for Fitness Friday






Thursday, February 14, 2013

Happy Valentine's Day

Once again we are back to candy overload and the thoughts that no holiday is complete without every treat imaginable. I was however a little excited to see that pre-school had slightly listened to my complaints over the snack option for the day: frosting, sprinkles, M&Ms and marshmallows with a side of pink lemonade. Really?! Sugar overlaod right before lunch and then send my hyper child home with me, no way. I volunteered to bring fruit and was happy to see no one else signed up for the junk either. I volunteered to help at class for their party and was thrilled that the snack was changed to angel food cake with berries.
Pre-School Fun!

But fast forward to dance class last evening and combine this with the bag from pre-school and we have a mountain of candy! Ugh! I want to thank the parents who gave stickers, granola bars and tattoos instead. This morning I saw another dance mom at spin class and he first question "what did you think of the big bag of candy?" At least I am not alone in this fight anymore.

My Valentine's flowers
Today is the day day we all need to focus on who and what we love and surround ourselves with those who make us happy. It is not about the candy and gifts but happiness. My day may not be what most would think of as the best day but I am on my way to achieving another goal and know this is a step that way. My day started with 1 hour spin and then off to a long day in a sports medicine clinic to finish my final rotation for grad school, I am loving this! Of course the day will end with dinner at home with my 2 favorite people and some tiramisu (thank you local co-op for the gluten free tiramisu!) and a nice bottle of cab. Of course an episode of Grey's to end the night. I know we are exciting people!

My favorite people before the Princess Ball
How are you spending the day? Are you doing what you love?

Wednesday, February 13, 2013

Tackle the Miles Virtual Race Giveaway & A little inspiration

How did you tackle the miles? Was it on a treadmill or outside in beautiful weather. Did you brave the elements and cold? Did you grab some friends and share the fun? The important part is you did it and each day we reach to do more.

On Super Bowl Sunday I headed out and ran my Tackle the Miles Half but decided not to write about that. For me it was a run, it was cold and I finished. Instead I wanted to share how I helped others Tackle their first miles this week. The goal was a 5K to mark the start of a 3 month challenge which will be repeated at the end for comparison. For us runners we were thrilled with the 20 degree weather and moonlight but as a new runners this can be discouraging. 

With much concerns of finishing and talk of the difficulty we started but this is what I love about running. We all set out with our own goals and strive to meet those. 1 mile was done and everyone was still smiling, now the halfway point and the big excitement of knowing they had run more then they had remaining. Now 2 miles and some up hill, talk of this is getting tough, but then encouragement to each other that it was almost the finish. A turn and the end in there and everyone accomplished their 5K! I love this, no it was not my run but it was for them and sharing this joy and accomplishment is what running is all about. This is how I helped others Tackle the Miles. I was even happier to hear many say "they kind of liked running." How did you tackle the miles? or Have you helped others tackle the miles?
Congratulations to everyone that completed the first 13 in 2013 virtual race! I’m looking forward to reading our recaps and seeing your photos!
Prizes
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
13 in 2013 Sponsor
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