Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts

Sunday, July 1, 2018

6 Keys to Staying Hydrated

                                 Hydrate

                               
                                 Nutrate

                               
                        Poop

                               
                                 Run

In the summer, planning out your run the day before is just as crucial as logging those miles.  I am a Weather Channel app addict.  Extreme amazement at how often they get it wrong.  It still helps to have some sort of expectation as to the elements.  The next two weeks are gonna be scorchers here in Chicagoland.  With training runs of 16, 17 and 2 10 milers during the extreme heat I've gotta plan on getting up as early as possible to get some relief from the blistering heat and have a strategy for hydration.

If you are planning a long run, walk, or hike here are some tips to stay hydrated.

  1. Hydrate before you go.  This takes some planning so you don't have to "go" when you go, but if you start hydrated it's easier to maintain hydration.

Sunday, June 10, 2018

Build Flexibility into Your Marathon Training Plan

The best-laid plans of mice and men often go awry.
A training schedule to prepare for a marathon is a must, but you must build in flexibility both in your plan and in your mindset.  Things are going to happen.  Life is going to happen over the course of the months you will spend training.  If your schedule is too rigid it can cause frustration or worse, cause you to give up.

My 2018 schedule is loaded with

Friday, June 8, 2018

What's on My Reading List; Born to Run

Running is a great sport to give a whirl because you literally do not need a thing to get started.  Zero start up cost.  You don't like it; no worries, you're not out a thing.

If you do like it and stick with it, unlike other sports that require a ton of expensive equipment, you can maintain a very low budget.  One way I keep costs low is by not worrying if my running

Sunday, June 3, 2018

Training for the 2018 Chicago Marathon

Chances of getting drawn were slim to none I thought.  It was November 30th and the last day to enter the lottery for the 2018 Chicago Marathon.  "I'll never get drawn anyway" I remember thinking as I completed the on-line registration.

The very next day I got fired.  My very first thought as I stared at my boss as he delivered the message was "shit, now I'm not even going to live in Chicago.  I'm going to get drawn for sure now". 
Not that you need to live in the area of the event, but it does make it more convenient, much less expensive, and you don't have to burn vacation days to do it.

Fast forward, and here we are, day 1 of official training.  I like to do my training in reverse of most conventional training schedules and start with the long day.  This way instead of dreading

Wednesday, January 10, 2018

Competence Breeds Confidence

I'm going to let you in on a secret.

Depending on the circumstances of us meeting, if we've met, there will be two dramatically different responses to this revelation.  Very opposing responses.

If we were introduced socially, you're already in on the secret.  If someone were to ask you "did you know this about her" your reply would be "isn't it obvious, everyone knows that about her".

Suppose our meeting happened in a professional setting.  Revealing this truth about myself would receive a much different reaction.  "No way".  "It's not possible".  "Not her".

Here's the secret

Wednesday, March 16, 2016

My 68 Day Challenge; The Whole30 Recap

Boom!
Done!
We did it!
We completed the Whole30

We did this as part of an amazing program sponsored by my employer called The 68 Day Challenge.

Reading the book, It Starts With Food before beginning the Whole30 is definitely the way to go.  The authors give you everything you need to be successful.

Even tough love.

One struggle I had while reading it is that each chapter begins with a testimonial on how the program is "life changing".  Not to be cynical, but really, a 30 day meal plan life changing?  How can eliminating certain foods from your diet for just 30 days be all that?

And then,
at about day 15
it happened.

My husband and I were both feeling so good that we said "I am never going back".  What does that mean, never going back?  We are not going to kid ourselves that we are going to be Whole30 all day every day, but we are going to do our best to be Whole30 80% of the time.

Why?

We feel that good.

Specifically, we both experienced these benefits:

Sunday, August 30, 2015

Sober September

The sobering fact; I've put on 14 pounds since this time last year.

At a business meeting Friday someone said "LT you're looking thick"!  I know he meant it in a good way.  I'm sure of it.  But, for my type A self, it troubled me.

On the flip side, 14 pounds lighter, a different friend said "LT, you've got a great looking body . . . for an 8 year old boy". Ouch!

Somewhere in between "thick" and "boy body" is the answer.

Sunday, April 12, 2015

Sofa to 1/2 Marathon in 65 Days Final Post

It's race week.  It's time to rest the legs and prepare for Saturday's race.  If you feel like you haven't gotten in enough training runs or if your legs feel great - stay off of them.  You can't cram for a race like you crammed for a test in school.
From Stephen Covey:  
"Can you imagine "cramming" on the farm? Can you imagine forgetting to plant in the spring, flaking out all summer, and hitting it hard in the fall--ripping the soil up, throwing in the seeds, watering, cultivating--and expecting to get a bountiful harvest overnight?Cramming doesn't work in a natural system. That's the fundamental difference between a social and natural system. A social system is based on values; a natural system is based on principles. In the short term, cramming may appear to work in a social system. You can go for the "quick fixes" and techniques with apparent success. But in the long run they just don't work."
Monday - off
Tuesday - 2 miles
Wednesday - 2 miles
Thursday - off
Friday - off
Saturday - Race Day

Sunday, April 5, 2015

Sofa to 1/2 Marathon in 65 Days Part 8

Happy Easter
How far do you have to run to burn off your Easter candy?

1 peep                                   1/3 mile
1 marshmallow egg                    1 mile
1 Reese's egg                         1 3/4 miles
1 Cadbury cream egg              1 1/2 miles
1 dark chocolate coconut egg    1 1/4 miles
(my favorite are the coconut eggs!)

This week: (days 54-60)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 8 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 61-65)
Monday - off
Tuesday - 2 miles
Wednesday - 2miles
Thursday - off
Friday - off
Saturday - Race Day

Sunday, March 29, 2015

Sofa to 1/2 Marathon in 65 Days Part 7

Today is an 8 mile run day.  Why cut back on the miles?  To prepare you for next Sunday's 13 miler.  It's the trial run.  Some say you don't need to get in a 13 mile run before running a half.  If you want to swap that day out for 10 miles, go ahead.  Most full marathon training schedules only go to a 20 miler, but I feel that if you are feeling good then go for it - and time it.  It will give you that much more satisfaction for completing your 1/2 marathon in a couple of weeks AND for setting a new personal best on that day.  The adrenaline, crowd energy, and co-runners will push you faster than you run in your training runs.  Guaranteed!

This week: (days 47-53)
Monday - off
Tuesday - 3 miles
Wednesday - 5 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 13 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 54-60)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 8 miles (don't worry if you walk most of this.  Try to run as much as you can)

Wednesday, March 18, 2015

Sofa to 1/2 Marathon in 65 Days Part 6

Oh no!  I'm late for this post.  What to do when you don't have a schedule - wing it.
-run your favorite distance
-run your fastest mile
-run your furthest distance
-run your favorite course
-cross train
-do anything just don't skip a day because one will turn into two, then three and then you're back on the sofa


This week: (days 33-39)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 10 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 40-46)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 8 miles (don't worry if you walk most of this.  Try to run as much as you can)

Monday, March 9, 2015

Sofa to 1/2 Marathon in 65 Days Part 5

The weather is finally breaking - woot woot!  There goes the last excuse for getting off of the couch and getting moving.  Don't worry if you are not fast.  Fast is relative.  Just move.

If you are a seasoned runner and you haven't started training yet, but you have been running, there is
still time for you to jump on this schedule and complete a half marathon on April 18, 2015.

This week: (days 26-32)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 3 miles 
Saturday - 2 miles
Sunday - 8 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 33-39)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 10 miles (don't worry if you walk most of this.  Try to run as much as you can)

Friday, March 6, 2015

Try Something New in 2015 Martian 1/2 Marathon


Join me on April 18th for the Martian Half Marathon.  I will be helping people cross the finish line at 2:20.  You can do this!!!!

Tuesday, March 3, 2015

Sofa to 1/2 Marathon in 65 Days Part 4


You can do this!  Starting is the hardest part, but I promise it gets easier.


If you miss a day the best thing to do is forgive yourself and get back on track.  It's OK to miss a few.  Just don't miss most.  If you are sitting at work and you skipped your morning run try to get in a brisk walk on a break.  Find a hallway or a staircase and get your heart pumping.  You don't need to break a sweat to be doing something great for your body.  Just get moving.

If 5 days of running is too monotonous for you, then mix it up with a Freakin Fabulous Friday.  Get in 30 minutes of your favorite exercise. Swim, bike, lift, go to a group fitness class.  Here's what Runner's World says about adding cross training to your routine

Monday, February 23, 2015

Sofa to Half Marathon in 65 Days Part 3

We can all find a million reasons why we can't exercise.

The Oscars kept me up too late
I have bad knees
I am too busy
Can't breathe
It's too cold
I don't have good shoes
I don't have cute clothes

All you need is one good reason why you should.  
Here's mine
This week's training: (days 12 - 18)
Monday - off
Tuesday - 2 miles
Wednesday - 3 miles
Thursday - off
Friday - 2 miles
Saturday - 2 miles
Sunday - 5 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 19-25)
Monday - off
Tuesday - 2 miles
Wednesday - 3 miles
Thursday - off
Friday - 3 miles
Saturday - 2 miles
Sunday - 7 miles (don't worry if you walk most of this.  Try to run as much as you can)

Tuesday, February 17, 2015

Sofa to 1/2 Marathon in 65 Days Part 2

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it.” 
― Jordan Belfort

Sofa to 1/2 Marathon in 65 days.  We are on day 6.  You can still start today and complete the half
Lace up.  Let's go!  You got this!
marathon in April.  No excuses.  2 miles today.  Are you ready?  


This week's training: (days 5 - 11)
Monday - off
Tuesday - 2 miles
Wednesday - 3 miles
Thursday - off
Friday - 2 miles
Saturday - 1 mile
Sunday - 4 miles ( don't worry if you walk most of this.  Try to run as much as you can)

A peek at next week: (days 12 - 18)
Monday - off
Tuesday - 2 miles
Wednesday - 3 miles
Thursday - off
Friday - 2 miles
Saturday - 2 miles
Sunday - 5 miles (don't worry if you walk most of this.  Try to run as much as you can)

Thursday, February 12, 2015

Sofa to 1/2 Marathon in 65 Days

Look!  No boxes!
We moved into our new home the day before Thanksgiving.  For a retail couple, this was insanity.  I worked Thursday, Friday and Saturday that week.  My hubby worked Friday, Saturday, Sunday.  But, miraculously, we were un-boxed and put away by Sunday evening.  All 4 of us.

How did we do it?  I learned a great term at a seminar (by Jason Forrest) called eustress.  Eustress is actually good stress.  Almost an oxymoron right?  It's when you are at your maximum capacity and can work your absolute best.  We didn't have time not to unpack.

Why am I sharing this story on a blog titled Sofa to 1/2 Marathon in 65 Days?

Monday, February 9, 2015

Stop Looking For Balance

Often, people ask me "how do you balance it all"? Work, running, parenting, wife, volunteer . . .
Balance?
The truth is, I don't.
The bigger truth is, I would never want to.
I am sure it is the same truth for you.

Balance means everything is equal.
Most of us don't want equal emphasis on career and family as other things.  These are the big two. An example from the book reviewed below, which illustrates it awesomely, is comparing fitness to your career.  You don't need to exercise 40 plus hours a week to maintain your desired level of fitness.  Good news right?  Maybe just an hour 3 or 4 times per week.  Your boss definitely wants more from you in your job.  So are fitness and career balanced?  Of course not.

If not balance, then what?  Great question.
Purpose.
You have to know what you want and how important it is to you.
Will it be worth missing a few soccer games?
Is it worth being passed over for a promotion?
When you know what matters most and why, then you know how to cut up the pie.  You know which activities require more time
and
if you stay focused and true to your purpose,
you won't be searching
for balance.


Take the Stairs: 7 Steps to Achieving True SuccessTake the Stairs: 7 Steps to Achieving True Success by Rory Vaden
My rating: 4 of 5 stars

What I love most about this book is that it reinforces what we all know and that is that hard work, persistence, and sweat equity is and always will be the key to success. There is no magic pill. There is no 4 hour body. There is only self discipline. I love this quote from the book

“Success is never owned; it is only rented – and the rent is due every day.”

The reason I love this is because you can replace the word "success" with whatever goal you are striving for.

"Fitness is never owned; it is only rented - and the rent is due every day".
"Financial freedom is never owned; it is only rented - and the rent is due every day".
"Great relationships are never owned; they are only rented - and the rent is due every day".
"__________ is never owned; it is only rented - and the rent is due every day".

View all my reviews

Friday, August 22, 2014

From Couch to Marathon in 58 Days

Crazy?  Yes, a little.

Here's the thing.  I've fallen and I can't get up.  Running almost daily for 6 years, I haven't run regularly since June.  I've tried to get back on course, but I have failed.  I need a BIG CRAZY goal. This is my last ditch effort to get it together.

October 19th is the Detroit Marathon and I am committing today to do it.
Mario Andretti


Friday, February 7, 2014

Indoor Cardio; Speed Intervals

Do you know which one is me?
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”  ~Randy Pausch, The Last Lecture

I am going to share a secret with you....

6 Keys to Staying Hydrated

                                  Hydrate                                                                   Nutrate                  ...