Move It Monday Running, 5K 10K Just Get Moving

I am training for a Half Marathon in November and getting very excited about it.  There is nothing like running in a race.  The adrenaline, excitement, feeling of accomplishment, and the pride that you started and finished are just a few reasons why I race. 

Every year I take on a bigger race.  I started with the 5K's, moved on to 10K's, and Quarter Marathons.  A great benefit of signing up for a race is the training.  To make sure you are ready, you get moving on regular weekly bases until the event.  I love running outside.  This way I can breathe in fresh air, feel the breeze on my face, and the rare animal encounters.  Last week I was jogging along when I almost stepped on a beautiful tarantula.  I was tempted to stop and take a few pictures of it, but I was on a timed schedule.  I get to see hawks, birds, bobcats, coyotes, bunnies, jackrabbits, Gila monsters, snakes, and many more wonderful signs of nature.  I take care to keep myself safe and that of the animals.  If I was running in a gym, I would miss out on these rare encounters. 

If you are looking to get started in running here are a few programs to get you started. 

Couch to 5K

Training for 5K

Training for a 10K

Starting out, I followed these same steps and was happy to say I did so with no injuries. 

 

A Few Tips for Nutrition

*Hydration is so important, especially during these summer months.  You want to make sure you are drinking enough water before, during, and following your work outs.  Inadequate water replenishment can be life threatening.  Properly scheduling of fluid replenishment maintains plasma volume so circulation and sweating can progress correctly.  If you are working out for over an hour in intense heat environment be sure to replenish sodium lost through sweat with a sports/ electrolyte drink of some variety.  Be mindful to not abuse the sports drink because we can normally get replenishment from food choices, but some endurance athletes have to have fast supplemented replenishments.  I like to add in some celery sticks for my daily snacks because of the great source of natural sodium. 

*Energy intake.  When you are working out you need to make sure you are taking in enough calories to perform the work ahead.  If you reduce your calories then you will not be able to perform in your workout.  You will be tired, sluggish, and it can affect your concentration.  After a workout you want to have a replenish snack/meal within the first 15-20 minutes, this will start preparing for the next day’s work out.  If your run is two miles you will be burning around 200 some Kcals.  You want to average you calorie intake to balance and not exceed your daily amounts, or it is stored as fat and can be counterproductive.  Be sure to eat enough quality calories, carbohydrates, lipids, and proteins.  Daily balance goal should be 55% Carbohydrates, 30% Fats (good fats), and 15% Protein.  A great app to help you track this is MyFitnessPal  It is free for iPhone and iPads.  You can also scan in items to have the most accurate counting. 

Move It Monday: This Weeks Workout and Refueling

I am so happy to be back into the full swing of my workouts.  Since I have to increase my running miles back slowly, I am focusing on toning and strengthening my whole body.  Now that I can put more weight back on my foot I am working on my balance and all those tiny muscles that tend to get over looked like glutes, back, quads, biceps, and shines.  While I am still working on my core, I am working in these muscles to get some of my balance back and strength.  These are great for anyone looking for a toning week. 

This week I am not doing circuit, but small increases to each exercise.  Each day I increase the amount by 2 or 5 reps.   Thursday is a rest day, which I will do a yoga session and nothing else. 

Do at least 30 min to an hour of Cardio first!  Then I move right into exercises below.  It looks like a lot, but goes by pretty fast.  If the amounts below are too intense then start with 10 and increase from there.  You want to at least feel a burn or why do them!

Monday: Core Synergistic
Tuesday: Run 3 miles
Wednesday: Run 3 miles
Thursday: Yoga Only
Friday: Run 3 miles
Saturday: Yoga P90X

Pushups: 25
Dips: 25
Bicep curls: 30
punches: 50 fast
Squats: 100
sit-ups: 30
crunches: 50
leg lifts: 30
plank: 30 seconds
Heel Taps: 10 reps X2
Single-leg deadlifts:  15 reps X2
On Leg Bridge: hold each leg and pelvis position for 30 seconds on each side.  Times 2.

Sport Nutrition

After your workout you want to replenish with carbohydrates, not the grain and bread variety, but a shake, smoothie, protein bar, anything that is not too heavy for the stomach.  The first 30 minutes after a workout are crucial for replenishing!  This is what will prepare you for the next workout later that day or tomorrows.  If you wait past that time the muscle glycogen synthesis is deceased, even up to 66%.  What this means is that if you wait too long on carbohydrate intake then you will reduce muscle glycogen storage and increase risk of injury.  Working out is a balance of effort and fuel.  If you are not refueling your body you will not be able to work out later, and you want the energy to burn the body fat.  Muscles burn body fat and you need complex carbohydrates to work the muscles for future workouts.  Complex carbohydrates are found in grains, fruits, vegetables, beans, and milk.  My ideal recovery snack or refuel is a veggie juice or shake, something in a liquid form.  Find out what is easiest on your stomach and get it in within 30 minutes of your finished workout, at least 2 grams of carbohydrates. 

This is my workout, but the most important thing to get moving.  Whether that is a hike, cycling, walking, swimming, just move.  Kids and adults both need about 1 hour of physical exercise everyday.

Move It Monday Back to Running!

 

I am finally running again, but I have to remember to take it slow.  I broke my toe back in April, but the real set back was that I broke it a second time.  So it has been almost 2 months since my last run.  This was a time frame an experienced runner and friend gave me, along with start back slow and listen to your body. Saturday was the first day back and I started with just a simple one mile run.  While I was really happy to find that my toe was not sore or hurting, I realized this is going to be a long road back to my old pace and miles.

It’s important to take things slow because my body is still healing.  I really do not want to risk re-injuring my foot, which would make it even longer before my next race.  I did make a great decision in staying active with my core workouts, during the healing time.  These where exercises with low impact to my toes, except the plank and squats that I worked into the last 2 weeks.  This will be a huge help to get me back to my old pace.

Circuit Workout Routine Abs and extra
50 crunches, 15 leg lifts, 30 seconds plank, 15 pushups, 60 squats.
Then do circuit 3 more times.
Making a total of 200 crunches, 60 leg lifts, 120 second in plank, 60 pushups, and 240 squats.  This is too much for someone just starting this.  If you would like to work up to this you can just do one circuit 3 times a week and add a circuit each week.  By the end of the month this feels totally awesome and you abs will love you for it.

Monday: 2 miles and P90X Cardio
Tuesday: Circuit Workout (4 rounds)
Wednesday: 2.5 miles and Yoga 20 minutes
Thursday: Circuit Workout (4 rounds)
Friday: 3 miles and P90X Power Yoga.  "Family Yoga Friday"
Sat: Circuit Workout (4rounds)
Sunday: REST

I was an active teen.
As a teen, I was always out biking, hiking, swimming, and doing cheerleading and softball throughout high school.  My body feels best when I am active and I start to gain weight when I am not.  Does that mean I have to do these intense workouts all the time? NO.  Staying active is the important thing, but I am doing these workouts to help me train for a ½ marathon this year.  I have only completed a 1/4 marathon and now I have my eye on the half marathon.  The great benefit of training for these events is that your body is stronger and leaner, fighting off illnesses, balancing emotions, and especially heart disease which tend to be very high in woman.  The ultimate benefit is being able to say "I did this!"  So I was really bummed that I broke my toe because it set me behind in the schedule I gave myself, but this is life, things come up and we have to reorganize and keep going.

TMC Get Moving Tucson Event: A-Mountain Half-Marathon, Tucson Lifestyle 5k & Cox Charities 1-Mile

What are you exercising for?