Great Advice on Mending an Injury

Have a sports injury?  What you do in the first 48-72 hours can make the difference.  Click this link to find out more.

Here's to a Better Core!

5 Reasons to Strengthen Your Core Active.com

Turkey Trots - Thanksgiving Day Runs

Feel guilty about stuffing yourself with stuffing this Thanksgiving Day?  Well, get out and exercise before craving up that turkey.  I ran a 10K this morning (Montclair Run) - it was just a gorgeous day not to run.  Also, I had several friends to run a half-marathon (the 13.1 series) in Atlanta.  Check out some of my links (active.com is a very good one) to find runs in your area.

And if you don't do a run, at least move.  You'll feel so much better about yourself for doing it!

The Just 10 Challenge - What's Next?

So, while you wait for you llittle blue bracelet to arrive, you're probably wondering What's Next?  Well, I checked out Step 1 - Cut Out Soda!  Medical studies show that both regular and diet soda lead to weight gain. 

Check it out - http://members.doctoroz.com/challenge/the-just-10-challenge (click tab #2)

I've joined Dr. Oz's Just 10 Challenge - You Should Too!

Dr. Oz Challenge: The Just 10 Challenge

How can a llittle blue bracelet change your life? It's a tangible reminder for what losing just 10 pounds can do for you.

FDA issues news release: Darvocet being pulled from market - potential heart risks. (11/19/2010)

Xanodyne agrees to withdraw propoxyphene from the U.S. market

Dr. Oz Gives 10 Reasons to Lose Just 10

Just losing 10 pounds will help you:

1) Lower cholesterol

2) Lower high blood pressure
3) Reduce heart attack risks

4) Reduce dementia risks

5) Reduce sleep apnea risks
6) Reduce joint pain
7) Reduce cancer risk
8) reduce diabetes risk
9) Improve sex life
10) Take less medications

What more could you ask for.  Check out the video above for more information.

Week 5 Marathon Training

Plan for the week (11/21-27/2010)
* Sun  - rest
* Mon - run/walk: 3:00/2:00, 45:00 easy
* Tues - cross-training (XT): 30:00 - 40:00
* Wed - run/walk: 3:00/2:00, 40:00 easy
* Thurs (Thanksgiving Day) - Long Run:10 mi -  run/walk: 3:00/2:00 easy

** Race 10K (Monclair Run) + 4 mi (total = 10 mi)

* Fri - run/walk: 3:00/2:00, 50:00 easy
* Sat -cross-training (XT): 30:00 - 40:00

Surviving - and WINNING over - Holiday Eating Tempatations

Here are some great tips from  one Weight Watcher member about surviving holiday eating.  I added "winning" because each time you overcome a temptation, you are winning at the 'battle of the bulge".

It's always helpful to approach any difficult situation (and for many of us, mealtime during the holidays) can be a challenge. 

Remember - celebrate friends and family - food is only part, not all, of the festivities.  If you fall off the wagon today, dust yourself off and get back on the ride again tomorrow.

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=79831

Rivalry Run

Did Hoover Kiwanis Rivalry Run 5K - ~39:55 (12:52/mil). This one had both a 5K and 8K leg. I pre-registered for the 8K, but wimped out this morning and changed to the 5K. Last year's time (2009 - Iron Bowl Run) was a little bit better (39:42), but this is still a sub 13:00/mile!

This Week's Training

Only 2 workouts this week (through Saturday):
Ran 2 miles on TM with lower body strength training on Monday and ran 5K race this mornign (Saturday).

Next week is a short work week - although it's a Holiday week, I hink I can get more training.

Just registered for this year's Hoover Kiwanis Rivalry Run 8k this Saturday!

This was the Iron Bowl Run - @ Hoover HS on Saturday, November 20, 2010 @ 8:00 AM
http://www.active.com/page/event_details.htm?event_id=1893153

Week 4 Marathon Training

Plan for the week (11/15-:21/2010)
Mon - run/walk: 3:00/2:00, 40:00 easy
Tues - cross-training (XT): 30:00 - 40:00
Wed - rest
Thurs - run/walk: 3:00/2:00, 45:00 easy
Fri - cross-training (XT): 30:00 - 40:00
Sat - Race 8k
Sun - Long Run: 9 mi,  run/walk: 3:00/2:00 easy

Easy PM Treadmil Run

Did easy treadmill #run (4.71 mi, 1:10:00. 14:51/mi) - Took a break a few days off this week to hang out w/ da girls. Got 2 get back in the saddle - Turkey Day less than 2 weeks away!

TM @ gym shuts down after 1 hour, so I broke up workout into 2 sets (program - manual, level 1, incline 0%):

1) 35:00, 2.3 mi (294 cal - machine; 251 cal - monitor)
10:00 - 3:00/2:00 (4.0 mph/4.5 mph)
25:00 - 2:00/3:00 (3.5 mph/4.0 mph)

2) 35:00, 2.41 mi (321 cal - machine, 671 cal - monitor/total)
20:00 - 4:00/1:00 (4.0 mph/4.5 mph)
15:00 - 3:00/2:00 (4.0 mph/4.5 mph)

5:00 cd: 2.59 mi - machine, 351 cal (monitor - total: 4.89 mi, 689 cal).

Marathon Training - More than Just about Running

Yesterday, I introduced a beginner's marathon training program I found in Women's Running magazine.  I like this particular program because it incorporates cross training with running. I think I'll see real improvement not only in my appearnce, but also in my performance. 

Today (Tuesday, 11/9/10) was a cross-training day.  I rode my  recumbent bike and did some core exercises:

Bike - 4.5 mi 35:00 (7.7 mph avg), resistance - level 5

Core exercises:
Scissor lift (10X2)
Plank (10 sec X 10)
Bicycle (20 X 2)
Clamshells (10 X 2)

Marathon Training - week '3'

Found a good beginner's marathon training program in Women's Running Magazine (May/June 10 edition) - 16 weeks; started the program previously to train for Rocket City Marathon in Huntsville in December and made it to week 6.  However, stopped training for awhile (overdoing in gardening a few weekends ago that kept me from training).  Found out a couple of weeks ago that registration for Rocket City closed earlier than expected. So in order to complete the program at least in time for the Feb marathon, I jumped to week 3.

Week 3 (Day 2 - rested Sunday, aka Day 1) of marathon training - plans to run 26.2 with Donna in Jacksonville, FL in Feb 11 and Georgia Marathon in Mar 11.
Run/walk 3:00/2:00 (4.5 mph/4.0 mph) - felt good for most of the run: 3.1 mi, 43:00 (14:00/mil).
5:00 cooldown (48:25) - total: 3.31 mi, 539 cal.
Surprised legs felt good considering running 10K on Saturday (didn't run Sunday).

After this, did a few upper body weight exercises.
Exercise (wt/rep/set)
Biceps- 20/15/1
Triceps - 20/15/1
Lateral Row - 25/15/1
Shoulder Press - 25/15/1
Biangular Chest Press - 25/15/1
Vertical Bench Press - 25/15/1
Deltoids (front & back) - 20/5/1
Chest (pec flys) - 50/10/1
Rear Deltoids - 25/15/1
Abs - 75/25/4
Lower Back - 75/25/4

Read This Before Considering A Night on the Town Before a Race ...

I make it a general practice not to drink alcohol for a race - but after a hard workout, you can imbibe or can you?


Alcohol and Running: Do They Mix? Active.com

Running Friends

Today at the Vulcan Run 10K, I had the good fortune of running into (almost literally) 2 gracious ladies.  I call them gracious because they helped motivate me during the race - when my legs and my breathing got heavy, they urged me on.

This community is a good one - of course, you have your elitists (they deserve it - they've earned it).  But for the most part, everyone I've met on this journey has been great.

Running is not about competition with others, just with myself.  And every time I meet another 'not-so-fast' runner, I'm glad I run (even on a cold morning like today - BRRRR!

In the picture below are me and my 2 new friends, Audra and Darci, at the finish line.

Co-eds Strip to Support the Home

I'm not brave enough to do this - but I certainly would watch (HEE! HEE! HEE!)

http://www.thelantern.com/campus/undie-runners-leave-1-760-pounds-of-clothes-behind-1.1484352?utm_medium=email&utm_campaign=The_Lantern&utm_source=Sailthru&utm_term=The_Lantern