Running the Wounded Warrior Race Update Week One

We are full on in to the February Running for Wounded Warriors.  We have over 348+ people running for this event throughout the month. 

 

Unfortunately, I had a late start to the event.  The kids were battling an illness that wiped out the family for most of last week.  When Friday came around I was exhausted and in bed with it too.  I missed the Friday run which put me off my schedule and even on Saturday I could only make half the miles I was shooting for.

Even though I am behind, I love that I am getting outside daily whether to run or walk, and be helping with this cause.  I was so to get back in, but fully recovered and making up some miles that I missed last week. 

Friday: None- Sick
Saturday: 4 miles 46 minutes
Sunday: 6 miles in 1hr 11 minutes
Monday: 2 miles in 22 minutes
TODAY: 8 miles, my farthest distance yet!  I enjoyed it so much, ran in 1hr 35 minutes. 

Double Down

I have run 12 miles with 88 to go!  This might seem like a lot of miles to get in, but you can walk, jog, skip, or hike them too.  The important thing to remember is to pace your-self and avoid injury.  Something to help me with my numbers and endurance is a new concept to me that I am just reading about Double Down, running twice a day.  Elite runners do this to get in lot of miles for their training, but I am reading that it can also help to reduce your injuries as well as condition your body better.  When first reading this I thought that it would increase the chances for injury, but it seems the opposite.  While reading my Runners Magazine, they mentioned that this "Double Down" can be beneficial for those on a time crunched schedule, that's me!  The article went on to talk about how doubling up, running in a tired state can boost fat-burning and train the body to use glycogen more efficiently.  In other words making a second run or jog can help you lose more weight and tone your body faster.  They also mentioned that if you make a second run you will help the muscles to recover by increasing blood flow and flushing lactic acid along with other metabolic waste.  I am excited to be trying this out this week, but will take is slow.  I will make a second run or walk today to loosen up my muscles from today's longer 7 mile run.  This will help my increase my amount of miles while also giving my legs a fresher run for tomorrow, loosening them up.  I am going to be reading more about this and let you know how it goes. 

Staying Injury Free

• I do not want to get an injury so what am I doing to protect myself?  I have two pairs of great running shoes.  I never run with the same shoes two runs in a row.  I like to give my shoes a rest between runs.  This keeps the shoes lasting longer and keeps my feet from getting any stress fractures.  If you have not had your feet fitted for shoes, you should.  This is usually a free service that most Shoe Shops, like Fleet Feet, do for you and set you up with shoe fittings.
• While talking about feet, make sure you have good socks too.  I picked up a couple pairs that breathe well and absorb any sweat to avoid blisters."Here are some of the top reasons why we make this recommendation: At rest, the average foot releases 1 cup of sweat each day.  On a 5 mile run, your feet produce enough sweat to fill an 8 ounce glass.  55% of foot perspiration evaporates through the shoes upper. The other 45% is absorbed in the sock and footbed of your shoe!  Two trillion bacteria live on your feet (that’s 12% of all bacteria on the human body)".~~Fleet Feet Site
• I do a few yoga poses to warm up my muscles, both before and after, the run to keep from getting any pulled muscles.  This is important!  If you don't stretch you will get an injury.  Don't rush your stretches either; take the time to really warm them up.  Check out MyYogaOnline.com great tips and video exercises and stretches!
• I eat clean healthy meals that provide nutrients and keep providing fuel throughout the day.
• My Music is never too laud that I can't hear what is going on around me.  I love to listen to music, but think safety first.  You want to be able to see and hear everything going on around you.

Nutrition

During this month I will be eating plenty of vegetable source proteins that will help my muscles repair and build.  I will also be enjoying smoothies and shakes that help to reduce the digestion process and saturate my body with plenty of nutrients.   Raw nuts, seeds, vegetables, and fruit are great snacks that I can easily grab and proved extra fuel.  Drink plenty of water!  From the time I wake up until I go to bed I am drinking water.  I allow myself a little Organic Black Coffee, but I don't want to get dehydrated so I keep the cups small.  Make your meals count, by making a menu with balanced variety and plenty of whole foods.  I will be making some new fun Fuel Boosting meals so post and share with you soon! 

By the end of Sunday I hope to be at 38 miles of the 100.

If you are inspired to start walking, jogging, running, or just active you can use a great tracker called Dailymile.  This is the community we are using to track this certain challenge!