Life's Run

Journey of a mother, wife, runner..

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Training Recap and Weekly Chase

Training Recap

Monday – Ran 4 miles (my fastest to date, I did not look at my Garmin one time. I ran completely on feel and it was great)

Tuesday – Ran 8 miles

Wednesday – Home CF WOD

Thursday – Ran 4 miles

Friday – Ran 3 miles (longest run in my Newton Gravity and I love them!)

Saturday – Run/walk intervals for 30 minutes with my 5k group and presented Core Clinic

Sunday – Ran 12 miles (6 miles at race pace, I think I can pick it up a little more)

I have linked up with Melissa at Live, Love, and Run to do a weekly post sharing a few goals and letting you know how I do on those goals.

Here is my goal from last week and how I did.

#1 and only goal for last week was to increase my running mileage. I definitely accomplished that! I ended up with a total of 31!

Here are my goals for this week.

Goal #1 Eat Breakfast! I get really busy in the mornings and before I realize it, time has passed, I did not eat breakfast and it is time for lunch. And I am talking more than just a protein bar. I hope if I can do it 3 or 4 mornings, I can get into a better habit of doing it every morning.

Goal #2 Schedule daily quiet time. By this I mean, mediating and reflecting. I do my prayers in the morning and evening, but if I can stop during the day, for about 20 or 30 minutes, I think it would bring more balance to my life.

This is an exciting week because we travel to Tampa to spend a long weekend with my boys. I am so looking forward to that!

Do you have any specific goals for the week?

ZOOMA Fun Run

I am enjoying being a Florida Ambassador for the ZOOMA Women’s Race!

I have several friends that have registered and ready to join me for this fun girls weekend. If you aren’t sure and just want to run with some friends, join me October 26th for a fun run and some goodies from ZOOMA and Muscle Milk. Please RSVP so I can look for you! No obligation, this will be fun and free!

You don’t need to be registered for the Florida race but if you do choose to register for Zooma at some point don’t forget I’ve got a discount code for you FLAMB7 —http://zoomarun.com/florida/

Core Strength for Runners

This morning I presented a clinic to “My First 5k” group about core strength and how it benefits runners. I thought I would share some of that info with you.

What is the core?

*Your “core” is defined as your body minus your legs and arms.

*Some muscles of the core include: rectus abdominis (6-pack), erector spinae, multifidus, transverse abdominis, and hip flexor.

Why do you need core strength for both everyday life and running?

*It will help you run longer without suffering from fatigue.

*Strong core muscles provide you with a strong base and are key in supporting a strong and enduring stride.

*The stronger you are in the core, the easier everyday life will be.

Different ways to strengthen the core include: using equipment (medicine balls, etc.), weights, yoga, pilates and floor exercises.

How often should you work on your core?

At least three times a week, however, it would be extremely beneficial to do some core exercises every day.

Below are some floor exercises.

PLANK

Yep, that’s me getting my plank on! PR, 3:10!

BRIDGE – Lie on the floor. Lift your hips so that your weight is balanced on your forearms. Contract your abs and lower back to keep your body as straight as a board. Hold for a few seconds then lower. Repeat.

SUPERMAN – Lay on the floor with your legs together, arms parallel and extended above your head. Keep your head and neck neutral. Simultaneously raise your arms and legs off the mat, forming a gentle curve. Hold for a few seconds, release and repeat.

V-UP – Lie on the floor with your hands overhead and legs straight. Simultaneously raise your legs and torso off the ground. Reach both your fingers and toes towards the ceiling and then return to starting position.

That is just a few exercises you can do to strengthen your core. There are many more! Don’t forget to work your core!

Disclaimer: Please note that the following information came from a handout I received to present the clinic this morning. I do include my personal thoughts and opinions. Do not attempt to perform any of these or any other exercises without consulting with your physician first.

Wordless Wednesday

Finding Balance…

In your pursuit of happiness, pause to relax and be happy. Lord, slow me down just enough to enjoy all that You have given me.

As part of my recovery, I wake up and do daily readings, prayers and mediation. The two sentences above were in my readings this morning. I was just discussing with my husband last  night that we have both gotten so busy that we have not been spending quality time together like we had about 4 or 5 months ago.

I have several different things I’m involved in right now. Social media: Facebook, Twitter, and others; have become a big part of what I do as an ambassador for Oiselle, Fit Approach, FitFluential and ZOOMA. This means I can sit in front of my computer for upwards to 3-4 hours and then still continue to check my phone periodically throughout the day. It’s becoming more than just periodically.

I’ve come up with some things I hope will get life back in balance.

1. First and foremost, I will make a commitment to change.

2. Make a schedule and prioritize.

3. Plan date nights and other fun activities for hubby and I. 

4. Meditate more

I think this is a good start.

Are you having trouble finding balance in your life? What are you doing to change that?

Week Recap and The Weekly Chase

Week Recap

Monday – 2 miles, run/walk intervals with 5k class

Tuesday – 6 miles

Wednesday – Home CF WOD; 2 miles, run/walk intervals with 5k class

Thursday – 4 miles

Friday – 4 miles with 6 hill repeats

Saturday – 9 miles

3 miles less than what my training plan had scheduled, but overall a good training week.

I have decided to link up with Melissa at Live, Love, and Run and do a weekly post sharing my goals for the week. I think this is an excellent way to hold myself accountable and keep on track.

I’ve also linked up with Molly at Miss Molly to participate in Blogtober/Vlogtober.

So to wrap the two links together, I have done my second vlog about one goal for this week.

Detour Bar Winners!

I hope everyone is having a fantastic Saturday!

Without further ado….

Congrats to the winners:

1. Jen from Marathon Mom

2. Anna from Miller Mania

3. Sports Bras and Sippy Cups

Please contact me via email, rfaura13@yahoo.com.

Thank  you everyone for stopping by and reading my posts. Check back for another giveaway soon!

ZOOMA Florida Race

ZOOMA Women’s Race Series will be hosting a Half Marathon and 5k at Amelia Island on January 19, 2013. As an Ambassador, I have been given a promo code to share with everyone. This code gives you 10% off the registration for both distances. If you register before 11/4, you will receive a Training Care Package. (which I hear has some pretty cool stuff in it)

Also, on October 5th and only on October 5th, ZOOMA will donate $10 to my favorite charity each time someone uses my promo code to register. I have chosen the Alzheimer’s Association. This is very important to me because I have watched my husband’s mother deteriorate from this disease in just this past year. Not only has it been difficult to see her, but it’s been difficult to see my husband and his sister struggle with slowly losing their mother. After she fell, broke her hip and had to have surgery earlier this year was when she started to go downhill quickly. They say the anesthesia, during the surgery, actually progressed the disease. It would be wonderful for them to research and find a way to prevent this from happening. Then families would not have to suffer with this devastation like my husband has had to endure.

So please, on Friday, October 5th, register for the race using FLAMB7. This code will not only give you a 10% discount but ZOOMA will also donate $10 to the Alzheimer’s Association.

You must put this race on your calendar for 2013!

The ZOOMA Florida half marathon is flat, scenic, point-to-point course starting in quaint downtown Fernandina Beach. The course winds under the shady live oaks of Fort Clinch State Park before traveling the beach road south toward The Ritz-Carlton. Finish beach-side and walk to a fun post-race party at the host resort. The 5K race starts and finishes on the beach in front of The Ritz-Carlton.

Just look at this!

Grab some girlfriends and join me for this awesome weekend!

Detour Bar Review and Giveaway

I recently had the opportunity to try some Detour Bars. If you have not tried them, I highly recommend that you do! Never heard of them, check out this information straight from their website, Detour Bar.

ABOUT DETOUR

Detour is owned and manufactured by Forward Foods LLC, which produces and markets high protein bars and shakes. Detour was launched in October, 2002, with the goal of revolutionizing the world of high-protein snack bars.

We began with whey protein, the highest-quality protein available, which contains all the essential amino acids for muscle recovery and repair. And, then we focused on making the most delicious bars and drinks possible. The results are award-worthy!

Our Original Detour Protein bars, Lower Sugar bars, and Lean Muscle bars & shakes all prove that you can have it all: outstanding performance and great taste.

Benefits of a Protein-Enriched Diet

Consuming high-protein foods has many benefits, including:

  • Speeding recovery after exercise
  • Reducing muscle loss
  • Building lean muscle
  • Helping you maintain a healthy weight
  • Curbing hunger

Why choose Whey Protein?

Whey protein is a high-quality, complete protein that is naturally found in dairy. The protein in whey is very efficient at helping you build and maintain muscle. It is also great for training and regular consumption, with multiple benefits including weight maintenance.

I sampled the Detour Peanut Butter Cream Lower Sugar Bar.  It is a yummy post recovery bar.

Nutrition Facts
Calories 170
Calories from Fat 60
Total Fat 7g
Saturated Fat 3.5g
Total Carbohydrate 17g
Dietary Fiber 2g
Sugars 1g
Protein 15g

Another post recovery bar, Detour Lean Muscle, Peanut Butter Chocolate Crunch. YES, yummy!

Nutrition Facts
Calories 190
Calories from Fat 80
Total Fat 9g
Saturated Fat 4.5g
Total Carbohydrate 15g
Dietary Fiber 4g
Sugars 2g
Protein 16g

If you are rushed for breakfast or even lunch, grab one of these. Detour Oatmeal, Peanut Butter Chocolate Chip.

Nutrition Facts
Calories 460
Calories from Fat 110
Total Fat 12g
Saturated Fat 5g
Total Carbohydrate 58g
Dietary Fiber 8g
Sugars 10g
Protein 30g

The awesome folks at Detour Bar has offered to give a box of your choice to 3 of my lucky readers! That’s right not 1 but 3 winners!

TO ENTER (SEPARATE ENTRIES):

1. Visit their website and check out the different products they have to offer. Come back here and leave a comment letting me know which one you would like to try.

2. Like Detour Bar on Facebook. Come back here and leave a comment letting me know you did this.

3. Follow Detour Bar on Twitter. Come back here and leave a comment letting me know you did this.

4. Tweet about this giveaway OR share it on Facebook. Come back here and leave a comment letting me know which one you did.

GOOD LUCK! (The winners will be picked via random.org)

Contest will end and winners will be selected on Saturday, October 6th, 2012 at 12pm CST. Winner will be announced by 9pm CST that same day.

Disclaimer: I was not paid for this review/giveaway. All thoughts and opinions are my own.

5k Recap Vlog

My very first vlog!

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