FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (6-28-2013)

Food Can Get in the Way of a Good Thing!

Talladega 21000 (half marathon) training - Week 1, Day 3

This afternoon another scorcher (89 deg., felt like 94; humidity 70%) when my co-worker and I started out for our afternoon run.

I downloaded a new smartphone GPS app (Endomondo Pro) the night before to try for my upcoming runs.  This is a paid app (<$5), it offered a few more features not available on the free version. 


SUMMARY

PACE

ELEVATION



SPLITS

Fastest lap/pace:  Lap 1 - 16:40
Slowest pace: Lap 4 - 19:33

 

 

 

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (6-26-13)

 

Why Do You Run?

Talladega 21000 (half marathon) training - Week 2, Day 2

Today was an easy run after work with co-worker Shelia H (3.03 mi, 52:44/pace 17:44/mi, 308 cal - according to Shelia's Garmin). 

Quite a hot one - 85 that felt like 89.  Don't know how much longer we can run outside after work.  Will be just too hot as summer progresses until late evening/dusk.  Will probably have to take it to the gym. 

I was still stiff from Sunday's long run.  Definitely will need to take a long hot soak before going to bed tonight.

MONDAY'S MEDS: THE DOCTOR IS IN (6/24/2013) - Cracking the Anti-Aging Code

Anti-aging specialist Dr. Eric Braverman says he has cracked the anti-aging code.  Dr. Braverman theorizes that organs that age faster than your actual age puts you at increased risk for numerous illness.  Using a battery of sophisticated medical tests he has dubbed "21st Century Physical" , Dr. Braverman can evaluate whether the organs - particularly the thyroid, heart, liver, and brain - are aging faster than an individual is actually aging.

For more details about how Dr. Braverman has cracked the anti-aging code and how you can too, check out this article on The Doctors TV Show website: Dr. Eric Braverman Tells The Doctors About Cracking the Anti-Aging Code.

Talladega 21000 (half marathon) training - Week 1, Day 1

Today (6/23/13) was my 1st training run for my half marathon training for the Talladega 21000 (9/22/13).

I got off to a later start than I had planned (8:00 am), but I decided I couldn't wait until this evening (family was visiting so I know if I waited until later, later would become never).

The smartphone app (MapMyRun) I was using started off working good.  I looked periodically at the app on my smartphone so I knew how far I had jogged.  About half way through the run (around 2.93 m), I noticed the app had zero'd out.  I apparently touched the screen by accident which caused the app to stop recording - which really frustrated me.  Fortunately I was always wearing my heart monitor watch so I could keep up with my time. 

I was thinking about cutting my run short (hot, cloudy, legs were mushy, breathing wheezy, hot, very muggy), but with each mile I decided to keep going.  When I got to the end of my run (2nd go-round on my app - 3.23 mi), the same time happened the 1st time - the app zero'd out.  I don't think it was the app - it was the operator (LOL).

It certainly wasn't my best run (6.16 mi, 1:40:16, pace - 16:16/mi).  I hadn't worked out since Wednesday; had been eating bad over the weekend (fried chicken, tacos, etc.); slacked up on my water intake about mid-week.

After the jog, I went to the gym and did about 25 min of stretching and slow walking.

Talladega 21000 (half marathon) training plan - week 1(6/23 - 29/13)

Training Plan
Sun, 6/23/13 - Long run (6 mi)
Mon, 6/24/13 - OFF (or strength training and HIIE)
Tues, 6/25/13 - Tempo run (2 mi) + strength training
Wed, 6/26/13 - Easy run (3 mi)
Thurs, 6/27/13 - Tempo run (3 mi) + strength training
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (2 mi)
Total miles - 16

FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (6-21-2013)

WOBBLE, WOBBLE!!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (6-19-13)

Fitness - It's a Lifestyle Choice!

Interval training + a little strength training

Started with running on treadmill 30:00 - 3.5 mph for 4:00 and 4.5 mph for 1:00
278 cal (on machine; 319 cal on watch)
Avg speed - 3.66 mph
Pace - 16:21/mil

Followed with workout #2 from Perfect 10 strength training program
Only complete one of four sets (Weight/reps)
* Straight-leg deadlift - 25/20
* Shoulder press - 20/20
* Incline chest press - 20/20
* Pull-up (machine assisted) - 215/10
* Lunges w/dumbbells - 10/10

Something Extra for Monday!

MONDAY'S MEDS: The DOCTOR IS IN (6/17/2013) - 5 Ways to Fight Fat with Ayurveda

Ayurveda? Ever heard of it?  I had not until I read this article (5 Ways to Fight Fat with Ayurveda) on Dr. Oz's website. 

Ayurveda is the ancient medical system of India.  According to the article, this system uses techniques to ignite digestive fire to help rid your body of fat.    Unlike most Western forms of medicine, Ayurveda focus on why your fat cells are getting bigger and provides solutions that work long-term.  The key to ayurvedic medicine is the concept 'ama' - translated "toxins". Toxic impurities accumulate in our bodies over time - poor diet, stress, environmental  pollutants.  Some toxins are water-soluble which are easily removed by diet and exercise; others are fat-soluble, sticking to your fat cells and expanding as they accumulate - leading to weight gain, especially in the stubborn areas of the stomach, hips, and thighs.  The ayurvedic techniques target removing 'ama' from your body, thus shrinking your fat cells. The older we get, the more 'ama' accumulates in our bodies.  But it doesn't have to be that way.  The 5 techniques individually are helpful; but done together, you will experience impressive weight loss. Following the daily habits and detox programs in this article to remove the toxins will lessen them becoming a chronic issue leading to weight gain. 

Workout Week in Review: 6/9 - 16/2013

Mon, 6/10/13: Running - 4.39 mi. 1:09:44 (pace - 15:53/mi), 812 cal
Tues, 6/11/13: Fitness - Pool aerobics, 35:00, 'tredding' water - 20:00
Wed, 6/12/13: Running - 3.0 mi, 44:55 (pace - 14:58/mi), 329 cal
TOTAL:  2:49:39, 7.39 mi, 1141 cal

Perfect 10 Plus

I finally started the Perfect 10 program (see post "Workout Week Preview: 6/9 - 15/2013" - June 9th)  strength training routine today.  The program is completed over 4 days - Mon, Tues, Thurs, Fri - but I moved to Sun  to start the week with some strength training.  I think as along as I stick with the pattern (number of days, workouts per day), I believe I will have the same results. 

After a 10:00 warm-up on the elliptical (0.38 mi), I proceeded with the workout.  I made a couple of substitutes since I couldn't do the exercises (squats and V sit-ups).  The program included alternate set of exercises to be completed once you perfect the initial set of exercises - I don't think these were intended to be substituted on an individual basis.

Today's workout for the Perfect 10 program called for 5 sets of the following exercises (amount of weight not given - determined by individual) (weight/reps/sets):

• Seated angled leg press (sub for squats) - 25/20/5
• Dumbbell curl - 20/20/5
• 'Skull crusher' (overhead reverse curl on back) - 20/20/5
• Barbell row - 20/20/5
• Inclined sit-ups (sub for V sit-ups) - 15

Time - 1:00, 368 cal

On paper this seems like a relatively easy workout, but there was little resting between exercises or sets.  By the 3rd set, I was sweating. I'm looking forward to tomorrow's workout (LOL).

Also, I added some cardio to the mix by doing some high-intensity intermittent exercise ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.37 mi, 112 cal)

FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (6-14-2013)

YOU GOTTA LOVE THE EFFORT THOUGH!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (6-12-13)

I RUN TO INSPIRE OTHERS!

THE HILLS HAVE IT!

This afternoon after work, my running buddy and I did something a little different.

After an easy one-mile jog, we ran up and down hill for the next 3 miles.  There was about .2-.3 mi flat span once we reached the top of the hill before going back down hill.  We were off our usual pace, but the fact we ran hills for 3 consecutive miles was a very good effort on our part.

MONDAY'S MEDS: The DOCTOR IS IN (6/10/2013) - 15 Foods That Help You Lose Weight

The weight  loss industry in this country is a very lucrative one - $30B and climbing.  Can you lose weight without breaking the bank?  The answer is a resounding YES.  And it all starts at your local grocery store.  Below are the superfoods from the article 15 Foods to Help You Lose Weight on WedMD.com that you should be including in your diet to curve your hunger, kick your sugar habit, boost your metabolism, and ultimately shed pounds: 

1) Eggs: Proteins help you feel fuller longer;  may also prevent spikes in blood sugar.
2) Beans: A good source of cholecystokinin, a which is a natural appetite suppressant hormone. 
3) Salad: Eating a big, low-calorie salad before a meal fills you up so you don't pig out.
4) Green tea: Contains an antioxidant called catechin believed to help speed metabolism and fat burning.
5) Pears: Can help reduce between-meal snacking due to the pectin fiber decreases blood-sugar levels.
6) Soup: Researchers believe that a simple one like chicken soup satisfies hunger because your brain perceives it as filling.
7) Lean beef: The amino acid leucine can help you pare down while maintaining calorie-burning muscle.
8) Olive oil: Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories.
9) Grapefruit: The fruit's phytochemicals reduce insulin levels, which may force your body to convert calories into energy rather than flab.
10) Cinnamon: A little cinnamon can help control post-meal insulin spikes, which make you feel hungry.
11) Vinegar: Acetic acid may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer.
12) Tofu: An appetite-quashing protein.
13) Nuts: The omega-3 fatty acids help rev up resting metabolism.
14) High-fiber cereal
15) Hot red peppers: The magic ingredient may be capsaicin, which helps suppress appetite.

Workout Week Preview: 6/9 - 15/2013

With just a couple of weeks away from the 'official' start of my Talladega 21000 training, I'm adding more cross-training to my workout:

Sun, 6/9/13: PM - Knee rehab, core
Mon, 6/10/13: Noon - Perfect 10; PM - Run/hills 4 mi
Tues, 6/11/13: AM - Knee rehab; Noon - Perfect 10; PM - 20-min sprints, pool
Wed, 6/12/13: Noon - Knee rehab, core; PM - Run/tempo 5 mi
Thurs, 6/13/13: Noon - Perfect 10; PM - 20-min sprints, pool
Fri. 6/14/13: AM - Perfect 10
Sat, 6/15/13: AM -  Knee rehab, core, 20-min sprints, pool

"Perfect 10" is a weight training program I found in February 2013 Fitness Rx (a women's health and fitness magazine).  Plans are to follow the workout plan for the next month so what my results will be. 

 

 

The "20-min sprints" is a form of  high-intensity intermittent exercise - HIIE.  In the same Fitness Rx magazine, I found a short article about how engaging in HIIE can cut body fat.  HIIE comprises of repeated repetitions of high-intensity sprints followed by recovery.   This article summarized the results of an Australian study of young overweight men engaging in HIIE for 20 minutes three times a week for 12 weeks.  The routine consisted of repeated circuits of 8-second sprints on an exercise bike followed by 12-second recovery.  According to the article, the young men lose about 5 pounds and increased aerobic capacity by 15%.  The article concluded by stating that HIIE is an effective way to lose body fat and build fitness quick.  I was very encouraged by the article and thought I would incorporate this into my training.

Workout Week in Review: 6/2 - 8/2013

• Tues, 6/4/13 - PM/Running (outdoors - road): 3.84 mi, 1:08:03 (pace - 17:42/mi), 883 cal
• Wed, 6/5/13 (National Running Day) - PM/Running (indoors - treadmill): 2.0 mi, 30:00 (15:00/mi), 257 cal
• Thurs, 6/6/13 - PM/Running (outdoors - road): 4.23 mi, 1:10:38 )pace - 16:41/mi), 781 cal

FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (6-7-2013)

A New Twist on Liposuction!

Hot afternoon run

I don't know how much longer I can bear running in the late afternoon.  I was really scorching this afternoon.  I might have to take some of my afternoon runs inside (especially the longer ones - over 5 or 6 miles).  Most of the races I plan to run will either be in the morning or late evening (after 6 pm).

While my running used her Garmin, I took my phone on the run to see how the smartphone running apps compare (accuracy, etc.).  I've been having problems with my Blackberry (battery not keeping a charge, the phone re-booting unexpectedly, etc.) so I hadn't been using the apps.  Today I used the Trimble Outdoors AllSport GPS app.  My results was very close to the results on my co-worker's Garmin.  I really like the feedback (graphics, maps, charts, etc.).  However, the one thing I dislike about this app is that every time the phone freezes this is logged as a resting period. 

National Running Day run - endurance, not distance

Today is National Running Day, and I thought I would attempt something new.  Since it was pouring raining, I went to the gym to run on the treadmill.  I decided I try 'running' (more like a 'slog' - slow jog - 4.0 mph - random program, incline 0.0 - 1.5%) without stopping or walking as long as I could.  I got past 5:00 and thought I would push another 5:00 and see how I and my knees felt.  Well, it's 10:00 now, and I was really sweating - but I still felt like I could go another 5:00.  If I could make 15:00, I could check off one of those Tribesports.com challenges.  FINALLY, the clock on the treadmill reached 15:00 - I did it!  I had only traveled 1.0 mi, but the fact that I ran the whole time - not slowing down, or walking, or stopping - was gratifying. Today the goal was endurance, not distance.  So now that I had completed 15:00, certainly I could go 30:00!  I thought I would crank up the speed, but changed my mind - why tamper with perfection (LOL)!  I strode along for another 15:00 and finished with 2.0 mi (257cal; 5:00 cooldown/35:00, 2.17 mi, 281 cal).

CELEBRATE RUNNING EVERY DAY!

TODAY AND EVERY DAY IS A RUNNING DAY!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (6-5-13)

NOT YOUR X-BOX OR WI, EITHER!

Easy Afternoon Run (pre-conditioning for half training)

This was my 1st run since the Cotton Row 10K run - and was it HOT this afternoon!  My co-worker said the 'feel like' temp was about 97, but it felt more like 107!!  We kept it short and easy this afternoon (3.84 mi, 1:08:03).

A friendly reminder to my fellow outdoors persons - HYDRATE! HYDRATE! HYDRATE!

We have about three weeks before to start out 'official' training for the Talladega half, so I have suggested to my co-worker that we use these 3 weeks to start incorporating cross training in our program (weight/strength training, cycling, etc.). 

MONDAY'S MEDS: The DOCTOR IS IN (6/3/2013) - Foods that Battle Knee Pain

Suffering from knee pain? You're not alone.  And maybe it's the foods that you are eating that are to blame. Some of the culprits are refined sugars and red meats.  But have no fear, these fours foods can help ward off  inflammation and pain:

Soy
Fresh fruits
Fish
Herbs and spices

Read about the curative properties here: 4 Foods That Fight Knee Pain

WORKOUT WEEK IN PREVIEW: 6/2 - 6/8/13

Sunday, 6/2/13 - REST
Monday, 6/3/13 - Strength training
Tuesday, 6/4/13 - Run
Wednesday, 6/5/13 (NATIONAL RUNNING DAY) - Early AM run; cross training
Thursday, 6/6/13 - Run
Friday, 6/7/13 - REST
Saturday, 6/8/13 - Cross training/strength training