Life's Run

Journey of a mother, wife, runner..

Archive for the month “July, 2012”

Running and humidity and heat..

We started our run at 6am. The conditions were the same as they were when I took this picture an hour later. Notice that it “Feels Like: 98F” and the 90% humidity.

Before we finished the run, we were totally drenched in sweat. Everyone was literally dripping, like we just stepped out of the shower with our clothes on. So what do we need to do to get through this??

1. Hydrate! You will hear it over and over again, but it’s because it is important! Drink extra fluids during these times of excessive heat and humidity. If you don’t carry a water bottle with you, you may want to reconsider. Not only is it important during your run, hydration throughout the day is equally important. Some people sweat more than others and when we sweat we lose electrolytes.

What are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium. Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat. The American College of Sports Medicine recommends that athletes replace sweat losses with fluids during activity. But, because individual sweat rates vary so much, it’s hard to recommend a specific amount of sodium or other electrolytes. They do say that an athlete with an average sweat rate of one liter per hour can lose approximately 2 to 10 grams of sodium in a 2-hour practice. In order to avoid hyponatremia, replacing lost sodium is also recommended. They encourage athletes to recognize their individual needs based on their own diet and sweat losses.

With that said, I have used Nuun tablets and Hammer Endurolytes.

http://www.nuun.com/products, for more information. You drop a tablet in a bottle of water and let dissolve. I try to drink the entire bottle prior to a run.

http://www.hammernutrition.com/products/endurolytes.elt.html?navcat=fuels-energy-drinks, for more information. I take two tablets before a run.

2. Be Realistic! Hot and humid conditions are not the time to push your pace. This is the time you should leave your Garmin at home and run by effort. Take it slow and take walking breaks.

3. Buddy Up! Try to run with a partner or a group. This will keep your motivation up and you can chat along the way to keep your mind off the grueling weather. This is also important in case of an emergency so you will not be alone.

Just a few tips to help you get through a run if you live in an area that is getting pounded with the heat and humidity, like here in Pensacola, FL.

DISCLAIMER

I am not a physican or nutritionist. I am a runner and would like to share some tips I have used or have read about. Each person is different, therefore, some things I suggest may or may not work for you. My posts are compiled of my experiences and information I have researched. I will always direct you to the links that I use for my research. Thank you.

What makes me an athlete?

“I am an athlete. I may not be the best, but that is what I strive to be. I may never get there, but I will never quit trying.” -Unknown

I asked myself, “what exactly makes me an athlete?”. I work hard to improve my physical skills and fitness. I try to maintain proper nutrition all the time but especially when training. I regularly participate in activities that would drain most people. I participate in competitions to test my skills and reach new goals.

Webster’s definition is : a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.

I believe that being an athlete is a state of mind. If you set goals and train hard to reach those goals, you are an athlete. If you are able to step out of your comfort zone and push the envelope just a little, you are an athlete. If you reach your goal and decide it’s time to go for another goal, i.e. get stronger or faster, you are an athlete.

Did I start out this journey knowing I would eventually call myself an athlete? No, I didn’t. I believe my passion and aspiration to become healthier and live a longer, fuller life led me to my love of running, exercise and nutrition.

I may never be another Lolo Jones…

But I will continue to be inspired by her, among many others. Those that inspire me the most are those female athletes that I have the opportunity to run with or interact with almost everyday! And yes, my friends, I believe you are all athletes.

So, yes, I will call myself an athlete! Do you?

Happy Friday!

Wow, what an exhausting week! Not because I’ve been super busy but because I’ve been sick. You know, being sick really wears you down and throws a wrench in your daily/fitness activities! NO FUN! After 4 days of no running, I laced up and headed out to run with the Half Marathon Training Group I’m involved with.

I planned to take it real easy. We did 5 miles and I did walk up a small hill towards the end. But I was able to run with no coughing and actually breathing fairly well.

I was lucky enough to have received a box full of goodies from the nice folks at Premier Protein. I tried the vanilla shake yesterday and was pleasantly surprised. Other protein shakes I have tried always seem to leave a strong after taste in your mouth. Premier Protein shake did not do this. Nice flavor and good nutrition, 130 calories/30g protein/3g fat/1g sugar. I recommend you give it a try.

Everyone is abuzz with the the start of the 2012 Olympics today. In honor of that, I have chosen to wear the following.

I am rocking the Oiselle London Calling tee along with the graphite roga short. Comfy and stylish!

I hope everyone has a great weekend!

Gearing up…

I have decided to take yet another day off from running. I coughed so much last night that I got absolutely no sleep and now my throat is a bit sore. I am coughing up stuff now, so I am hoping that means that my body is trying to get rid of this crud…

On a more pleasant and exciting note….tonight is the Half Marathon Training Kickoff Meeting with Running Wild, my local running store.

I will be participating as the Saturday Coach, which I am so excited about! My role is to be there to check everyone in before the long run, go along and make sure everyone stays safe and then make sure everyone makes it back. I’ll try my best to answer any questions that may come up. I plan to energize and motivate this group into having the best experience possible!

Which brings me to my own training… A couple of posts ago I said I chose my half marathon training plan, well, looks like I’m changing my mind on that one. And the funny thing is, I did this exact same thing when I trained for my first half. I ended up printing like 4 different plans before going with the right one. I started review this plan I printed, http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program. It’s a great plan, but I think I need a little more this time. The thing is, I will be incorporating the half marathon training right into a full marathon training plan for my first full in February. So I think I will need to get in a few more miles in the half plan. There is a plethera of training plans out there and it is so hard to choose. I have decided to print a few out and make my own personalized plan. I will share that soon.

I want to share another picture of my beautiful family! I am so thankful for the love we share!

I would like to share a recipe for a snack that I have come to love, Kale Chips. If you have not tried them, you must! I am going to try a kicked up version today by adding a little paprika! This is what you need:

Two bunches kale (the fresher the better!)
1 tablespoon olive oil
Paprika

1   Preheat oven to 300°F.

2   Rinse and dry the kale. Remove the stems, and tear or cut into large pieces. In a bowl, toss with 2 tablespoons olive oil.

3  Line two baking sheets with parchment paper (optional, but it makes for easy cleanup!). Place leaves on the sheet in a single layer. Sprinkle with paprika, or other spice of choice (if you use another spice, you may want to add some kosher salt if it is not already included in your spice mix). Bake for about 20 minutes until crisp. Cool slightly. Enjoy!  Remember that the chips will be a bit fragile, so make sure to be careful when you store them.

Just a thought…

 

Running while sick…

I started to feel under the weather around Wednesday. Friday, I was coughing but felt better than I had. I did the 850 mile drive to Tampa and back and was in bed by 11pm. I got up at 4:45am, usual time, to meet some girls for a much needed run, about 8 miles. I started the run feeling pretty good and excited because I had not been more than 7 miles in a few months. Around 4.5 miles, I knew that this was not going to be pretty. I started having trouble with my breathing and coughing. Then around 6 or 6.5 miles I had to do walk/run intervals. Also felt like I was going to throw up. Man, it was definitely rough but I pushed through to the finish. I learned, I really don’t want to have another run like again. So I have done absolutely nothing but lay in bed, eat toast, chicken noodle soup, drinks lots of water, orange juice and green tea.

I did a little research and this is what I found.

The most important thing to remember about running when sick is that you should always err on the side of caution if given the choice. Taking a few days off from running or even scheduling an extra easy day instead of a hard workout is not going to ruin your fitness. Yes, I know runners are obsessive creatures, but two or three days off will not negatively impact your fitness – its been scientifically proven. Be smart and be patient, you’ll be much better off in the long run. Read more at http://runnersconnect.net/running-injury-prevention/running-when-sick/

Return to your running schedule with caution. Wait till your symptoms have subsided and your energy level is back to normal. Consider reducing the intensity of your workout to make sure your body has recovered. Pay attention to your body as you ease back into running. Read more: http://www.livestrong.com/article/520730-running-after-being-sick/#ixzz21OCS0sW1

I will have almost 2 and half days of complete rest before my next run on Tuesday morning where I plan to do a very easy 6 miles. I will definitely not try to get in a run, no matter how badly needed, next time I’m sick. Rest, rest and more rest is the best.

We took family pictures at Fort Pickens National Seashore Park. There were storms rolling in but we were able to get some real great shots before we got rained on.
Just a thought…
No matter how many times you revisit the past, there’s nothing new to see.  Focus on the next step.  Just because you’ve made mistakes doesn’t mean your mistakes get to make you.  Tame your inner critic, forgive yourself and move on.

Short post….

I traveled almost 850 miles yesterday, with 3 stops. The children are back in Tampa with their father and I returned to a very quiet house.

A run was a must this morning. When I left the house I felt okay. It was about 4.5 miles into it that I realized it was probably a bad idea. It was getting harder to breathe and had to start doing run/walk intervals. Then I knew at mile 6.5 I just wanted to go back to bed. Today was not what I called a brilliant run but my new Mizuno Wave Runner 15’s felt awesome.

So I will try again for a #brilliantrun on Tuesday because I am taking the next days off to rest and get rid of this cold or whatever this mess is.

Running can be the ultimate escape. As soon as we head out the door, we leave our problems, worries, and busy schedules behind. We get lost in the private world of our own thoughts and imaginations. We return with better balance in our energy, an improved mood, and the confidence to be who we really are.~Running the Edge

I had to share this because I was hoping to lose myself in good run and get my mind off my heart hurting because I already miss my boys. It worked but this stupid cold got in my way!

I wish everyone a fantastic weekend and I can’t wait to share the family pictures we took before the boys had to leave.

Positive thoughts!

It is now four days until I have to drive my boys back to Tampa to their father’s house. It seems like they just got here. Time passed too quickly. But I can not dwell on that. I will think about the memories that we made and will make in the remaining four days.

Also, so many other things to start thinking about. Next Tuesday is the first meeting for the half marathon training group that I will be a part of. That means I am back on a training plan, woohoo! I decided to go with Hal Higdon’s Intermediate Half Marathon Program. http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program I haven’t used a training plan in over a year, so actually real excited to get started and see where my strengths and abilites lie.

This is me after my first half, November 2011, Pensacola Half Marathon, 2:14:50. I was so proud and overwhelmed with emotion. I just ran 13.1 miles, without stopping and did way better than I anticipated. Another reason I continued running. My thoughts were if I can do better than what I predicted on my first half, what can I possibly do on my second or any other race.  I have continued to progress with every race.

This also has influenced my decision to make the leap to train for a marathon. I think I have narrowed it down to the Run With Donna 26.2 in Jacksonville, FL on February 17, 2013.

I want my first marathon to be memorable and exciting. Everyone I have talked to says that this would be a great one to do. Click on the picture above to find out more information.

Not only will my training start again, I have decided to get serious about my nutrition also. I am seriously considering Paleo and clean eating. Not sure if they are the same, must do more research. I let my eating habits slide quite a bit this summer but I am committed to get back on track.

I wish everyone a fab week!

TGIF

Wow, where did this week go?? I can not believe it’s Friday. I also am trying not to think about the fact that I have one more week left with my boys visiting. So let’s not talk about that right now.

A few things have happened since my last post. I found out I am a winner in the Mizuno Mezamashii Project Giveaway. I patiently await an email from Mizuno so I can order my new shoes. Woohoo!

The Blue Angels will perform a huge beach show for Pensacola on Saturday. They had practice yesterday and will have dress rehearsal today. I decided to take the boys and check out the practice yesterday. I met a friend at a prime spot on the beach next to the big pier and took some real awesome pictures.

As I was looking at the pictures with my husband last night, we came across one and he says, “Do you realize what this is a picture of?” Ummm, no! I was just doing the old “point and shoot and hope for some great shots” method. I think the continuous shooting option may have helped a little.

This is what it looks like just before you hear the “sonic boom”. How cool is that?? (Ok, I am definitely patting myself on the back for this one because I am no professional!)

My husband informed me that we will be making the attempt to fight the crazy traffic and people on Saturday to watch the awesome show at Pensacola Beach. It’s special because it’s for their hometown. I just hope the boys can endure, what I am sure will make for a long day.

I hope everyone has a fantastic Friday and weekend!

Thought for the day:

Transform your stress into strength!

Journey continues with exciting things to come…

I decided it was time to change my blog name. I asked my husband what he thought. His wise words were, “it will come to you when you aren’t thinking hard about it”. I asked my fellow Sweat Pink Ambassadors on Facebook how they came up with their name.  Everything from the type of journey they are on, nicknames, to goals they have. One suggestion was to have a dry-erase board handy. Jot down any key words or thoughts that came to mind. So I did that yesterday and showed it to my husband this morning. 5 minutes later he brought me the board.

 

Life’s Run…it’s perfect! I will share my life journey which includes running, fitness and nutrition. So, welcome to my blog, Life’s Run.

I have agreed to be the Saturday Coach for my local running store, Runnig Wild’s half marathon program. I see this as a great honor and an incredible opportunity. I will not only be responsible for a group and hold them accountable for their run but I will be keeping myself accountable to be there for them and get my own long run done. We start in about two weeks and the program will end in November for the group to run the Pensacola Half Marathon.

This opportunity came at the perfect time. I was debating on doing this half again or running the marathon course. Now that I committed to this I can shoot for a better time than last year and look for a marathon in January or February. Woo hoo!

So excited with what the future holds! So many exciting things happening!

Everyone should know by now that I am a member of the Oiselle Running Team and also a sales rep for the Southeast/Gulf Coast area. Anything Oiselle, totally excites me!

A week ago, Oiselle made a huge appearance at Eugene, OR for the Olympic Track and Field Trials. And I mean, Oiselle took over Eugene! Along with some of the running team members meeting up, Oiselle was respresented proudly by Kate Grace in the 800/1500m Trials qualifier.

The fashion show highlighted some of the beautiful piecses to look forward to in January.

So honored to be on her team!

After the fashion show, Oiselle suprised everyone with a star that you just can’t touch!

Wow, Oiselle knows how to throw a party! I was not able to make it but so happy I can share some pictures with you!

I am super excited to be part of the Oiselle team, both racing and sales. I can see so many awesome opportunities to come!

I want to share all this with you and along the way if I inspire just one person I will have done my part in giving back.

I will keep up the effort, no matter what!

One day at a time..

Today I celebrate two years of sobriety. I have experienced happiness and sorrow, difficulties and triumphs and all without taking a drink. That is a true miracle!  I have to thank my husband Fred and my two boys, Tanner and Nathan. They love and support me more than I deserve. I also have a group of friends that continue to believe in me and encourage me and I thank them for that. I will continue to take it “One day at a time” and I will “Keep coming back”!

We had a wonderful Fourth of July together.

Allow God to speak through you and smile upon the earth through you, because you are an unconditional giver, a purposeful being.~Wayne Dyer

Post Navigation