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.

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

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

What's on my reading list: Shoe Dog

Shoe Dog: A Memoir by the Creator of NIKE by Phil Knight
My rating: 5 of 5 stars

One of my all time favorites! I listened to it on Audible during my commutes. Sometimes I would sit in my car in my driveway and just keep listening. I found the history, geography and world culture lessons given through the lens of someone sharing their life story absolutely fascinating.
In January 2008, I saw the movie The Bucket List and crazy as it sounds, as a non-runner put "run a marathon" on my list. I've been running in a different brand ever since, but now that I have read this story I am going to the running store to pick up some Nike's immediately.
Thank you Phil Knight for your contributions and thank you for sharing your story.

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My Whole30 Challenge

The top reason I have stayed with the same employer for over 20 years (dating myself) is that it is so great to work for a company with tremendous opportunity that encourages you to grow as a person.  Several years ago they made it even more fun to do so with the 68 Day Challenge.  Check it out here on Facebook:  The 68 Day Challenge.

The challenge I am taking on this year - the Whole30 Program.  30 days of cleaner eating for better health.  No grains, beans, dairy, added sugar, and alcohol for 30 days.  What is  attractive about this program?

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.

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

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

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)

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!!!!

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

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)

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)

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 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".

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Blueberry Mojito Smoothie

“A garden to walk in and immensity to dream in--what more could he ask? A few flowers at his feet and above him the stars.” 
― Victor Hugo, Les Misérables

My garden is my pride and joy.  I love being able to relax in the back yard with a different scene almost daily depending on what is in bloom.  Tucked away in the blooms are edible delights that almost look too pretty to eat.  Chives in the spring and fall, strawberries in early summer, blackberries in late summer, and herbs almost year round.

Not big on rum, a server at my old favorite restaurant (so sad that it is gone) talked me into ordering a blueberry mojito.  I have to say, it was fun summer awesomeness in a glass.  It was this morning's inspiration for our morning smoothie.

Blueberry Mojito Smoothie

Printable Version

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....

Day 4 Losing 6 Pounds in 2 Weeks

One of the best time savers I have found is cooking once to eat many times.  Sometimes this means
making a gigantic pot of spaghetti sauce and portioning it out in tupperware to stow away in the freezer for many pasta nights to come.  Sometimes this means making simple dishes that can be spruced up or combined to make new exciting future meals in a snap.

This week I made polenta and roasted asparagus as

Mujadara, Rice and Lentils Recipe

Middle Eastern food is one of my favorite food groups.  I can eat it every day.  Although I enjoy cooking, I find that many of the recipes either require too many ingredients that I do not have or require way too much labor (chopping parsley for days).  Mujadara, however, is one of my favorites to make at home.  The ingredients and the instructions are basic and you can cook it once and eat many times.

Mujadara is a low calorie, low cost meal packed with health benefits.  This recipe is super easy to make (except that I have a tendency to burn instead of caramelize the onions). I love to make it as a side dish for dinner and then enjoy the left-overs as a main course for lunch.  Dr. Oz lists lentils as one of the best anti-aging super foods and here's more on the 7 Health Benefits of Lentils.

 

Printable Version
3 onions
1 bag lentils
1 c long grain brown rice
6 cups low sodium veggie or chicken stock
1/2 Tbs. cumin
salt
pepper
olive oil

cut 1 onion into 1/2 inch pieces
heat olive oil in frying pan
caramelize onion (cook until dark brown, but careful not to burn)
remove from pan and set aside

Dice remaining 2 onions
Cook diced onion in olive oil in a saucepan on medium heat until soft, 2-3 minutes

4 Keys to Successful Weight Management

Here goes the journey of dropping the 6 Pounds of Chicago gained while traveling for business.  It's important to know that there is not one facet that contributes to how successful we are in weight management.  There are many things that attribute to our overall health and well being.

4 Keys to Successful Weight Management

1)  Sustenance

- when trying to lose weight many of us stress over the food we eat looking at food only as "calorie intake" or "fat consumption".  Rather we need to consider food as sustenance; the fuel we need for nourishment and sustaining life.  It's more important to make healthy choices about the types of foods we consume than anguishing over how much.  If you are trying to lose weight mac -n- cheese isn't the best option.  Cutting your calories to zero isn't a good option either.  It will leave you with no energy to get through the day and rituous mood swings.  From Food and Mood in a 2011 US News. article "Most people understand the link between what they eat and their physical health," says registered dietitian Elizabeth Somer, author of the 2010 book Eat Your Way to Happiness. "But the link between what you eat and your mood, your energy, how you sleep, and how well you think is much more immediate. What you eat or don't eat for breakfast will have at least a subtle effect by mid-afternoon, and what you're eating all day will have a huge impact today and down the road."

2)  Sweat

- physical exercise is crucial to a healthy lifestyle and to sustainable weight loss.  You have to get your heart ticking and sweat a little. 

Purple Power - Antioxidant Smoothie

Smoothies are an excellent way for hiding veggies from 9 year old boys who won't eat them any
other way.  The trick is keeping your smoothie recipe from turning sludgie yucky brown and looking like swamp water.  Here's a recipe that stays purple (ish) keeping the mass amounts of spinach in it your secret.