Treadmills aren't half bad

Once again, the wonderfully unpredictable Miami rainy season has sent me scurrying to the shelter of the gym.

I started my run on the treadmill with warm up creeping up from 3.0 to 4.0 for about 9 minutes before I went all out and hiked it up to a 5.4 pace which I maintained for almost the entire time. I was only penciled in for a 3-miler but finished it in 36:00 min and I could not resist finishing my silent goal of 50 minutes and squeaked out the 4th mile (double bonus :)

I was hoping to do Day 2 of my Push-Up/Sit-up/Squat Challenge but the gym was packed (due to the weather) and I was running on time for dinner with friends so decided to cut it short.

I'm not one for always running on the treadmill but the occasional treadmill workout isn't half bad :)

Have a great day!

Tough Wednesdays

Last night, I did my first Interval run.

I was looking for a 400M (.25M) course and found that my block is 500M (.31M) around, so I decided that was close enough and rather convenient being that it's right outside my front door.

I decided to do my P90X Extreme Home Fitness Chest and Back workout first and then do my 5 X 500 intervals run followed by the P90X Extreme Home Fitness Ab-Ripper the finish it all off.

I didn't remember how much I didn't particularly like the Push-Up/Pull-Up cycle being that it's HARD WORK ... but managed to push through the workout.

The Intervals were tough as well. I didn't realize how hard it was to keep running fast for 500M and while I was doing the workout wondered if I would do it again ... in hind sight I may want to keep looking for a 400M course until I get in slightly better shape. I decided to add a T-Loop as a cool down bringing my mileage total to 2.25 for the day. Not a lot ... but more than expected.

The P90X Extreme Home Fitness Ab-Ripper workout was tough too ... claiming Wednesday as my HARD WORKOUTS DAYS 3-fold.

I may want to re-adjust my training schedule or I may want to just keep it as my Tough Wednesday ... haven't decided yet.

Afterward, I forgot to have EAS-Premium Protein Powder Recovery Shake which was probably better since it was already nearing 8pm.

I had a quick and easy Spanish Omelet I made by taking Hash browns and chopped onions in a putting them in a baking dish covered with 2 eggs. It came out great! Definitely will do that recipe again.

Today I tried (for the 2nd time in a row) to wake up at 5:30am for a run but ended up snoozing instead, so tonight I have a 3 miler penciled in and I'm hoping the afternoon rains will subside long enough to let me get it done at the park rather than the treadmill.

Keep your fingers crossed! :)

Getting back in the swing

Still trying to get back in the swing of my workouts.

The weather was nasty so I decided to head to the gym.

Jumped on the treadmill and did 45min. Took a little longer than I hoped to get loose. Barely broke a sweat.

Then I went upstairs to the workout area and found that I had forgotten my Push-up/Sit-up/Squat Challenge chart so decided to do 5 sets of: 10 Push-up, 20 Sit-up and 30 Squats.

Ended up with a workout that was ok but not great.

Race Report: Tour of the Gables 5K.

First thing up on this long Memorial Day Weekend was the Tour of the Gables 5K.

Ran it with Mom and was going to run beside her to keep her pace but was so excited I decided to run it for my own time. Did pretty good. Knee wobbled a bit in the beginning but after I warmed up didn't even remember it through the whole race. Had a little trouble getting my breathing in order and struggled with it most of the 3rd mile.

After I finished, I grabbed a bottle of water and went back for the Mommy and paced her for the last quarter mile (which she said helped her tremendously :) She did a new PR on a race and ran faster than she has in her practice runs which helped motivate her a lot too :)

I am convinced both the Mommy and I should do a 5k every few months.

Time: 37:51 Overall Ranking: 594 of 810 Division Ranking: 41 of 50

It's Friday, I must have lost a pound

Well, let me start by saying last night I had a terrific run.

I drove to Bermudez Park straight after work. I knew that if I didn't my run would not get done so I decided to stack the odds in my favor. I grabbed my gym bag which had been packed for over a week and made sure to grab my New Balance Running Shoes (they seem to produce the best/fastest/injury free runs for me) and headed out.

As I started my run, I was excited and after stretching, only moderately in my opinion, I jumped right in to running. It felt great to be running again ... but at the end of the first mile my knee began to falter and I faded back to a walk:run strategy which made me a little upset. I knew I should have been doing strength training exercises with P90X in my hiatus which I only did once over the last two weeks and I kicked myself for not doing more. But then, as I began my third mile a woman started to run past me. She wasn't going very fast and I decided to match her speed and noted she was going 5.0 mph (according to my Garmin Forerunner 50) which is the low-end speed I was running right before my injury ... so I decided to see how long I could match her speed. She was running on the inner loop and I was running on the outer loop so the curves gave me a bit of trouble keeping up with her but I stayed with her the entire way! I was soooo happy.

Run Stats:
Start Time: 5:00pm
Distance Run: 3.2 mi
Time: 0:50:15
Average Pace: 15:42
Temperature: 84
Fells like: 89
Humidity: 65%
Comfort Index: 6

After my run, I made a shake EAS-Premium Protein Powder and water but the taste alone wasn't so great ... I'm going to have to find something to mix it with.

But back to the title of my post: It's Friday, I must have lost a pound

Granted, I always seem to be a little lighter after I run. My trainer even noted that the exercise seems to suit my body well because when I run consistently I can see results rather quickly even though I am still considered heavy to be running. But yet again, it's Friday and again I am at my lightest weight.

I know why too! Because during the week I am able to eat healthy foods and make educated nutritional choices ... but some how as soon as Friday hits ... BAM! I become a nutritional idiot! By the end of the weekend, I will have gained 2,3 or even 4 pounds. I don't drink enough water, I eat ALL THE TIME, and when I do eat it's foods I would be disgusted by during the week.

Why is that? Does my brain suddenly shut down as soon as I go into weekend mode?

What do I do about it?

HELP!

Whey A Surprise

Last night, I went to have a visit with my mom and she surprised me with a bag of EAS-Premium Protein Powder, 5lb. bag.

This morning, I had my first protein shake. I wasn't sure if to mix it with water or milk so I played it safe and stuck with milk.

Protein Banana Smoothie
1 cup Skim Milk
1/2 Ripe Banana
1 Scoop EAS-Premium Protein Powder

It came out very good.

I'm not usually a fan of the morning protein shake because they are generally too high calorie and leave me hungry in the end but I think I can see the potential.

After a bit a research, I found that EAS-Premium Protein Powder can be mixed with water and found a plethora of recipes online. Some very exciting and some a little scary. I can't wait to try some out.

Have a great day!

T-3 Days :: Tour of the Gables 5K

T-3 Days and counting.

I am concerned.

I try to relieve my concern by thinking (1) it's just a 5K and that's only 3.1 miles, that is do-able (2) I can walk with my mom and just do a mother-daughter bonding time (3) my knee hasn't hurt in almost a week.

BUT ... then I think ... (1) you haven't walked/run/worked out in over a week (2) I am feeling like I was hit by a 16 wheeler for said period of the last week (3) my mom has been working out and is probably running at the race (4) I was hoping to get an accurate measure of my 5K PR for this race.

I hate that part of me. The part that counteracts any positive thinking I can muster throughout the day.

I read over my list of favorite quotes for inspiration and one sticks out.

"He who is not courageous enough to take risks will accomplish nothing in life." - Muhammad Ali

Have a great day!

Why I Need To Run

I'm a pragmatist.

I know I don't run because I enjoy the act itself but the rewards I reap from it. For me, these rewards reach further than general health and fitness and overall feeling of self worth.

For me, running cures my migraines.

I have been a migraine sufferer for close to 15 years. In that time, I have been tested by various specialists of varying degrees and they have in essences conquered that my migraines are caused by excess consumption of carbohydrates and lack of exercise.

My migraines have varied from dull pain to excruciating with side effects of nausea, hot flashes, sensitivity to sound and light and even vomiting. My migraines can last multiple days and have varied in frequency up to 4 to 5 times a week.

But when I run, My migraines are nonexistent.

I won't venture to explain why or call it empirical scientific proof.

I just know that I need to run.

Challenges

I've been toying with doing the 100 Push-Up Challenge since I found out about it in March 2009, being that I am the only woman I know who thoroughly enjoys doing full-on-(none-of-this-girl-version-on-your-knees) Push-Ups.

Now, I'm not crazy.

I don't enjoy them because I enjoy doing them per-se but I do enjoy the rush that I get when I can show off in front of guys at the gym who stare in awe of a woman doing regular push-ups and can't help but stare a little longer than they should ;}

I was quite pleased to also find that along with the Push-Up Challenge, Steve Speirs (The Creator), has added the Two Hundred Sit-ups and Two Hundred Squats Challenges. He is even working on a book, although for now I think it is focused solely on the Push-Up portion of the challenges.

I've decided to do all three concurrently and took the initial tests last night.

Push-Ups: Did a total of 20 which ranked me at level 3, not bad for a girl :)

Sit-ups: Did 15 which ranked me at poor not surprising but still sad

Squat: Did 50 which ranked me at Excellent and allows me to skip ahead to Week 3 :D

Although the tests didn't take much longer than 10 or so minutes, I broke into a sweat and felt like I'd worked out ... even though it really just counts as one set really ... imagine when I do my 5 sets of each over the next 7 weeks. :)

I was also thinking about adding Lunges but am afraid that might be overdoing it on the legs. Oh, well.

Day One will be Sunday, May 17th.

Stay tuned.

Running Marathons: It's the new black

I recently overheard a commerical on some random channel while I was folding laundry say that Marathons are the next big thing.

Everyone is doing them now.

William Baldwin, Will Ferrell, Lisa Ling ... all marathoners. Heck, Jennifer Lopez did a Triathalon.
It's a new trend.

I am usually very anti-in-the-now but I recently joined the band wagon ... athough I gladly admit it was before I knew I was in such good company.

Here is a link to a fuller list of Celebrity Marathoners:

25 Celebrities Who’ve Run a Marathon

If you have any more ... let me know :)

Vitamins Bad For Runners (What?)

Article in the New York Times:

Health / Research

Vitamins Found to Curb Exercise Benefits

By NICHOLAS WADE

Published: May 12, 2009

Antioxidants appear to short-circuit
a natural response by the body.

Running & Nutrition

I am in search of a new nutritional plan. I don't want to call it a diet because that word has a bad connotation and I have a vast dislike of diets overall.

Honestly, I don't think I have ever been on a diet (per se) where you eat whatever is says whenever it says. I have done eating plans before like Weight Watchers and ... well, Weight Watchers is it. I'm not one of those people who have tried every diet on earth because my mom is one of those people and I have seen all those "diets" get her hopes up and inevitably fail for her.

I have struggled with my weight for the last 20 years (about the same amount of time I've suffered from Migraines) and the only thing that works is eating right and exercise (on both the losing weight and curing my particular kind of migraines).



Over the course of 2006 I lost a little over 40 pounds, and I've been able to keep it off for almost three years ... but I still have some more weight to go before I reach a healthy weight.

I lost 40 pounds by doing Billy Blanks' Tae-Bo and TaeBo II: Get Ripped Advanced Workout every morning and following the Weight Watcher's Diet.

Over the last two years, I've tried various things to lose the next 20 pounds including: getting a personal trainer (twice), doing Weight Watchers (again) and working out on my own but nothing gets me any real results ... or to be honest as soon as I see any kind of result I sabotage myself by cheating.

This is probably the same reason why this year my weight loss progress has not been consistent (to say the least) as you can see below:

Chart shows from Jan 1, 2009 to May 1, 2009

So, it's time to start looking into making some changes in that department.

So, I did a little research and found Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance (Runner's World Complete Books) (WOH, that's a mouth full :)

I did the Amazon Look Inside thing and found it to be full of great information about training and injury prevention written for the every day person ... like me :)

Yay! My first running book!

Once, I read it I will write a full review and post it here.

I will also follow a Weight-Watcher's-esque eating plan with modifications made because my work out plan will be to train for a marathon.

But for now, I will stick to trying to eat healthy and working out ... still no running for another couple of days :(

Post-Injury Workout : P90X - Stretch

Being that I am suffering from a case of Runner's Knee, I was very tentative about doing any kind of exercise but I mustered up some courage and got the P90X Extreme Home Fitness with Tony Horton DVDs out.

Turned out great.

I did the Stretch DVD along with Day 1 of the 100 Push-Up Challenge (6;6;4;4;10).

The workout got all the kinks out. My knee is still a little sore but on it's way to recovery. I also felt safe enough to do the Push-Up Challenge because I don't believe Push-Ups put extreme strain on my knees (Correct me if I'm wrong :)

I feel terrific.

Surviving Runner's Knee

Well, I am still resting my sore knee which is improving ... slowly.

I decided to research what I need to do to survive this injury and the recovery process without feeling like I'm not working out and giving up completely. It has taken me a while to get to a place where I am happily training consistently and working on a Athletic goal and I don't want to lose that.

So, it turns out my injury is called Runner's Knee. It is characterized by a dull soreness around the knee and behind the knee cap. It seems that the cause is weak quads.

The only prevention (not cure) is to take ibuprofen (with a meal and never before a run) and to work on strengthening the quadricep muscles.

Here are some links for the improvement of Quad Strength:

• Quadricep Exercises: Complete with Images & Descriptions
• Quadricep Exercises and Quadricep Exercise Videos
• KNEE EXERCISES
  

And here are a few tips I picked up about cross-training:

• Being injured doesn't mean you are completely out of the game ... Cross training is a viable option to help maintain your fitness while on the road to recovery (Consult a physician before doing any kind of physical activity!). Choose activities that will not put additional strain on your injury and help you maintain your cardiovasular fitness.

  "Biking and swimming are excellent aerobic exercises that keep you off your feet but still give you a good workout. Water running may be the best cross-training activity during an injury-related hiatus from running."
  

  - Survive the Injury Recovery Process (About.com)

• Ease back into running. Don't try to run the same distance you did before your injury. Start with half the distance. You will be able to work back up slowly over the next few weeks.
  

"As you build endurance, you'll be able to extend the amount of time that you run and reduce the walking time. In the beginning, take a day off after every running day. For your weekly mileage, you'll need to gradually work up to your previous level. If you were running 40 miles per week before your injury, stop at 20 or 25 miles for a couple of weeks, then build up to 30 or 35 miles per week before you hit the 40-mile mark again."


- Survive the Injury Recovery Process (About.com)

Other Great Articles

• Cross-Training for Runners
• Running Injuries: Runner's Knee
  

Seeking Inspiration

I'm feeling a little low.

I have a knee injury, although minor it seems to be. I have been instructed to take a few days off, ice it, keep it elevated and keep my weight off it. I am also starting a regiment of
Glucosamine Chondroitin & MSMfor a bit of joint protection in the future.

I guess that's good news but I haven't had a good work out since Thursday and it looks like I will be out until this Thursday. Putting it in perspective it really only is a week but coming off the 7 Mile Bridge Race, The Corporate Run and a week long vacation ... I feel like I haven't been "training" in over a month and it has thrown me off my 1000 Miles in 2009 Goal (which has me a little bummed).

So I am searching for inspiration in the blogs of my contemporaries ... and I think I found some :)





Special thanks to http://howmanymiles.org/

Absense makes the heart grow fonder

I am still trying to recover from a very sore knee. Today, I did a 4.2 mile walk with my mom at a reasonable 17min pace but my knee seems to be getting worse. Again I don't think I stretched enough in the after portion of the work out and am become more and more concerned.

I've done a little bit of research and found that the soreness I am feeling is not uncommon and can be improved or even repaired with strength training to the muscles around the the offending appendage.

In this case:

Exercises for the muscles that surround the knee include quadriceps strengthening exercises, hamstring strengthening exercises, and calf strengthening exercises.

For now, it's ice and rest (as much as that frustrates me).

Tomorrow I plan to hit the gym and do the eliptical which will reduce strain on my knee and hope for the best.

HOT HOT HEAT

The JAM was great last night. We ran late and then I was requested for a command performance of the Happy Birthday song. :)

I got to try out my new song which played great with the band (I loved the drum beat Mr. Boyfriend came up with). Came out very Alternative Rock but I really need to work on those changes because that verse is killer on the wrist. I also got to play standing (which I don't usually do) but found it much easier than in the past ... I'm going to have to do that more often in the near future.

This morning we crawled out of bed at noon and by the time I was awake enough to even think about working out I walked outside to find the HOT HOT HEAT.

It felt as if I'd walked outside onto another planet.

IT WAS SAHARA HOT!

If you have never been in such heat it is very uncomfortable to even be outside.

I have also noticed that although I run mostly in the afternoon and at sunset I have still managed over the last two weeks to manage to get a tan. Considering that I have only run about 4 times in that time and never much longer than an hour it is very disturbing. The tan is quite noticeable and I've even recieved a couple of compliments.

I am going to have to look into some sort of sun protection in the very near future. But as for today, the gym is going to be my trainer for today.

I've got a shorter run planned for today, just over 3 miles. Still taking it easy because of my knee soreness. I plan to stretch heavily before and after and hope for better results.

For tomorrow I have a longer run planned of at least 5 miles with my mom coming along for the ride. Quite fitting being that it is Mother's day.

The family that runs together, stays together :)

Getting Back On The Horse (Delusions of Grandure)

Well, It was a short vacation, a total of 5 days in all but it feels like I haven't worked out in a month.

Right before leaving, I was starting to see improvement on my time and distance which caused me to second guess whether I should go or not.

Upon my return, I had two terrible demoralizing workouts that made me begin to rethink if I could do this at all, but in the end I think it has more to do with wanting to do it than being able to do it.

People do things they shouldn't be able to do every day. There are people walking around on the street who are cancer survivors who were told you have three months to live and years later are still walking around. Mothers lift cars of baby's fueled by adrenaline rushes. I think I can manage a tiny little marathon.

Although, it's not just a marathon ... I have delusions of grandeur and of one day completing an Iron (Wo)man competition. Mind you, I don't know how to ride a bicycle and I'm want you call a good swimmer in shallow water only! But I still day dream of one day finishing an Iron Man course and getting a little Iron Man tattoo to commemorate the accomplishment.

I did have a much better workout on the third try (can't beat my persistence) but my left knee is a bit sore and I am considering taking a rest day. I checked my running log and it seems like I can afford a rest day, although being that I started almost 3 months late on a year goal of 1000 miles every little bit helps.

I suspect my soreness is caused by not stretching properly after my runs and the fact that I am STILL not taking my Glucosamine Chondroitin & MSM as I should and the fact that I am still a little heavy for a runner. All things that can be resolved with a little effort and persistance.

Persistance is one thing I've got.

Race Report: Mercedes Benz Corporate Run 2009

I finally made it to the Mercedes Benz Corporate Run yesterday. Last year, I had signed up and even trained but was unable to make it to the event. This added a little extra uncertainty so by the time the race came I had tied myself in knots of nervousness.

According to the counts there were over 17,000 people present and taking part in the event. The streets were clogged with people chatting and waiting for the race to start.

Once the starting gun went off the mass of people began to move painfully slow. It took a full 10 minutes for my part of the mass to reach to the starting line at which time I started my stopwatch and began to maneuver through the crowd.

I started to try to jog, thinking everyone around me eventually would but it wasn't happening. The people around me kept walking and pleasantly chatting on their cellphones during the race. I could barely get two steps before running into someone.

I noticed people were jumping over the concrete barricades in hopes of getting around the masses of walkers. I told my race partner I was going to jump the barricades too and she followed. I was a little apprehensive being that I had never had an active childhood hence I had never jumped over anything in my life. I expected to topple over or worse yet immediately get arrested by the police (Yes, my mind works in mysterious ways) but neither happened. I was pleasantly surprised by my agility and was able to jump over a several barricades quite easily.

Nearing the bridge we were finally able to get into a gentle jog, our feet rattling the bridges metal side walks after jumping the barricades yet again before finally rejoining the mass of people.

The entire run consisted of this stop-start jog-run obstacle course around and over people and barricades.

I yielded a respectable 00:37:19

I know I can get a better time on a 5K but considering the added obstacle course I think I did reasonably ok but my goal will be to get a sub-30 5k in the near future.