Runner & Fitness Blogger = One Tough Mother

Archive for September, 2012

Onion Running Tips

While on my run today I was thinking of all the things I have learned while running.

So I thought why not share them.

So here are Onion Girl’s Running Tips.

  1. Hydration.
    It’s important people.  Hydrate before a run, and after your run.
    If you are going on a run that is longer than 10km then you need to consider taking water with you.  Invest in a fuel belt or a camelbak.  I have a camelbak aka a hydration backpack.  It holds 2 litres, but I only put 750m to 1 litre in there if I’m going on a run between 12-16km.  Over 16km I put more.
    I say this because I learnt the hard way.  I went on a 14km and by the 8km mark I was starting to feel it, but the end of the run, I was knackered. Yes I hydrated myself with an electolyte drink and water for the rest of the day, but that did not stop the dehydration headache that I got by the evening.
    So HYDRATE!
  2. Long, Tempo, Hill/Speedwork runs
    If you want to improve your running and your distance, then these are important.
    I have found that by including these in my runs, it has not only made my longer runs easier, but my shorter runs faster.
    I’m not a huge fan of speedwork, but I do a lot of hill runs. They both have benefits, and will improve your running.
  3. Join a Running Club or Find a Running Buddy
    There is nothing like the motivation of another runner to make you go faster and harder.  I love my running club and I’m so happy that I joined this year, not only has my running fitness improved but it’s such a great environment.
  4. Get fitted for shoes at a specialised running store
    If you love running like I do, then having the right type of shoe is important.  You don’t have to buy from the store if you don’t want to, cause sometimes you can find them cheaper online. But it’s really important that you find the right type of shoe for your foot.
    So go to a store where they get you on a treadmill and record you running barefoot.
  5. Compression Socks
    If you just run short distances then compression socks are a must, but in my opinion if you are going to run more than 10km invest in a few pairs.  Sure they might set you back $10 a pair, but they are worth it.
    Believe me I have had blisters on my feet from the wrong type of socks, and it’s not nice at all.

Ok so there are 5.  I’m sure more will come to me, but I think these 5 are pretty good.

A calorie is a calorie is a calorie

Or is it?

So I have been Listening to the podcast “The Smarter Science of Slim”. And well the subject of this particular podcast was CALORIES. Yes I’m putting that in capitals, cause well I think it’s important.

When I first started out on my weight loss journey it was all about calories. Calories in vs calories out. But now that I have progressed in my journey I now know that a calorie is not JUST a calorie.

For example take a look at the following:

 

 

vs

 

So why did I pick these 2 particular foods?

Well 1 because I have both of them in my house, and 2 they are extremely different.

Now let me tell you I ate 50g of jelly beans the other day (about 24 jelly beans, yes I weighed and counted them), and I felt really gross afterwards.  I was mindless eating, just putting things in my mouth cause it was there.

So is a calorie a calorie?  Well yes a calorie is a calorie, BUT it all comes down to the quality of the calorie. I mean just look at the difference in macro’s between the 2 foods.

In the broccoli we have 7g of carbs, and 2g of sugars.  Compared to 98g of carbs and 80g of sugar in the jelly beans.
The broccoli also has dietry fibre, sodium and potassium, vitamins a & c, and calcium and iron, while the jelly beans have none of that.

One thing for sure, I’d rather eat 100g of broccoli than eat 100g of jelly beans.

Ok so yeah I might eat 100g of jelly beans in one session, but I wont feel good afterwards.  But if I eat the 100g of broccoli, I will feel full and satisfied. And I rather feel satisfied that meh/blah.

So like anything it comes down to quality. They weren’t joking when they say “you are what you eat”.  So don’t be fast, cheap and easy, and majority of the time fake.  Go with the quality foods.

Music to Spring to

I don’t know about you, but music get’s me pumped, and motivated, and pushes me to go further.

Here is my newest playlist.

  1. Scheiße – Lady Gaga
  2. Don’t stop the music – Rihanna
  3. I gotta feeling – Black Eyed Pea’s
  4. Timebomb – Kylie minogue
  5. Break your heart – Taio Cruz
  6. 3 – Britney Spears
  7. Collide – Leona Lewis & Avicii
  8. Laserlight – Jessie J ft David Guetta
  9. Live My Life – Far East Movement ft Justin Bieber
  10. Sexy and you know it – Justice Crew
  11. More – Usher
  12. Let’s Go – Calvin Harris Ft Ne-Yo
  13. 30 Days – The saturdays
  14. Only the Horses – Scissor Sisters
  15. Ass Back Home – Gym Class Heroes ft Neon Hitch

Total Time 55.5mins

This was the playlist I was listening too when I ran my 10km pb.

So I hope this ‘Spring’ playlist gets you pumped as it did me. (And yes I did call it ‘spring in my itunes playlists).

So It Ends

In September 2011 I set a Push Goal to get to 65kg. I achieved that goal in June this year.

However a few months prior to that I had reassessed my goals, and I changed my weight goal from 65 to 62kg. I initial picked 65kg because it seem like a good solid number.  I number I had not seen in over a decade. I thought 62kg was just not possible at the time.  Or more so to big of a goal.

So why did I change my goal to 65 to 62kg?  For two reasons.
Reason 1: 62kg is a BMI of 22, which is smack bam in the middle of the healthy range.
Reason 2: If I could get to 65kg, what was stopping me from going that extra mile.

And so I did.  I went the extra mile.

That’s the things with goals.  Sometimes you have to change them.  Sometimes you realise ‘wait I’ve bitten off more than I can chew’, sometimes you realise ‘no, I can do more, I’m not challenging myself enough’.  So goals change all the time.

Last year I never thought I would be a runner.  The reason I started to run was because I had set a goal to be able to run 5km.  I also thought for some reason in my head that running was the epitome of being healthy and in shape. Running is great for the mind, body and soul, and I’m glad I put it on my list, because I would have never found a love for it.

And so my weight loss journey comes to an end.  I could be 😦 about that, but if anything I’m 😀 I’m booyeahing about it.

 

So what now?  Well I’m still going to run, and I’m still going to cross train, but now it’s all about maintaining, and setting new fitness challenges.

What about the weight? Well I do plan on building muscle.  Not body building – ew – but toning.  I want to be lean.  So yes the weight will change a bit, but as long as I can keep it between 62-64kg I’ll be happy.

10km Turn

With the kids away at their dad’s for the weekend you think I would have gotten a sleep in.  Alas that did not happen.  Why does that always happen?  You have the opportunity to sleep in and yet you are up bright eyed and bushy tailed at the time your alarm would normally go off.  However even though I got an early morning start, I still got a good nights sleep.

My first job for the day was to get air in the back tire of my bike.  It was FLAT, so walked up to the bike shop and got air pumped into.  Now I can ride my bike more often.  It’s not the best bike in the whole world.  I did buy it 2nd hand for like $20 (I did have to buy a new seat cause the one on there was horrid).  I would love to buy a new bike, but I will wait until next year, it’s not urgent and well I don’t have the funds for it at the moment.

So after getting air in my tires, and running my errands up the street, I came back home and did the housework, and also worked on Miss K’s quilt (which is finished, and she totally loves it).  Made some sandwiches to share at run club and at 1.30 I rode the 800m to the clubrooms.  Yes it is actually that far, ok not far, but close.  I used my gps watch to calculate it.

This particular run would be my last with the club (even though it’s the 2nd last race for the season).  Next week is the last ‘Big Hill’ Race, and I unfortunately will not be here, I will be away at a prior weekend commitment.  Which is a shame 😦 I also think it’s funny in a weird way that my 1st race with the club I rode my bike, and now my last race, I rode my bike.  Yeah bit weird.

Anyway chatted to some of my running friends.  Ms J was like “omg Matilda are you trying to kill me!”
Why am I trying to kill her? Well I’m not, but I did give her ‘Insanity’ to try out, and she tired it out, and thought she was going to die, she was so sore the next day.  I did warn her it is intense.  So then we started talking about fitness and other races coming up.  One being the Portland half marathon on 4th November.  Which I haven’t decided if I would like to do or not.

After the chat we drove out to the start line.  Out in the ironbarks, my fav place to run.  I hadn’t done this track before (parts of it), but it was a great track.  I was handicapped with Ms J.  She is a faster runner than me and I knew it was going to be hard to keep up with her.  We got partially distracted while we were waiting to be called.  When we did get called we had 20 seconds to get our jackets off and get to the start line.  I hadn’t even started my watch until 100m into the run.  Opps.  Next time Matilda pay attention.

J went out hard and fast, and there was no way I was going to keep up her pace, I was going pretty fast, but I felt pretty good. The course was true cross country style.  Mud, lots of it.  Had to slow down in quite a few places, and nearly slipped and fell into a mud pile, but managed to save myself, and not end up a muddy mess.

So J was out in front, I did my best to make the gap between us as short as possible.  Around the 8km mark Mr D came out of no where.  He was wearing black and just did not see him, he flew past me.  There was no way I was going to keep up with him.  I was just hoping that J could keep him behind me.

After the 9km mark I was coming in 3rd, had past 4 people and knew only J & D were in front.  My mission now was to keep M behind me.  Now M is a fast runner, so I picked up my pace and gave it all I got.

Sometimes it’s good to run with people who are faster than you, it gives you real determination to keep up with them.  Now I was pushing hard, and when I got to the finish line I came in 3rd. What a great end to my last race.  But the best part? I got a sub 50min time!  A sub 50! You have no idea how amazed I was at that.  I didn’t think I would get a sub 50 time for a while yet.  I had set a goal to get a sub 52min time.  Well I smashed that out of the water. So I might have to reassess my time goals.

So my time for the race was 49.23 you can see the race details here SAAC Stawell Sportspower 10km by matilda_i at Garmin Connect – Details.
The time is slightly different because I started my watch late, so I will go with the times that the time keeper kept.

The last 30 days have definitely been a goal smashing period. I have achieved a lot of personal bests in that time frame, and that tells me a lot of things.
1. That I am improving
2. That I am determined
3. I’m not setting high enough goals.

So in just a few weeks I have not only got a 5km personal best, but a 10km one.  I’m really smashing these goals.

I’m not in that 4% group

A few days ago I came across a website “Smarter Science of Slim

I found it via a forum post on MFP. Well I bookmarked it to look at it later, but I also notice that they had a podcast. So I downloaded the podcast so I could listen to it while doing house work.

Well this morning I had the opportunity to listen to it while the kids were still sleeping. About 15 minutes into the podcast something that was said really stood out to me.  I have heard it before from other fitness professionals, but for what ever reason it was screaming out to me in this podcast.
What was it I hear you say?  Well first of all let me give you my experience.

I started my health and fitness journey 1 year ago.  I just was not happy with my life, and how I was feeling.  So rather than complain about it I decided to make a change. It was a step by step progress but I kept at it.  Well fast forward a year and how has my life changed.  All for the better.  Sure I have had hurdles (some health related, some fitness related, and then just general life hurdles), but who hasn’t.  What doesn’t challenge you doesn’t change you.
One thing I found was that when I started out MyFitnessPal set my calorie goal as 1200.  I thought that was just way too low.  I tired it for a while, but I found it just was not working for me, and I was binging.  I should also not at in my early stages I was not eating my exercise calories back, so really I was only netting anywhere from 800-900 calories a day.

The binging I hated, but I just felt so hungry.  So I decided to up my calorie allowance from 1200 to 1500.  Once I did that I felt so much better.  Again I was not eating my exercise calories back.  My weight loss was going very slow.  It took about 6 weeks for me to loose 2kg. Was I dishearten about it, well I little, but I also had in my mind, that it’s better to loose it slowly than too quickly. So I kept at it, and I kept up reading various blogs, websites, articles about weightloss, health and fitness in general, and also listening to podcasts, and Chalene’s car smart series on healthy living.

Slowly things started really coming together and making sense to me.  Sure weight loss is all about knowing your numbers, but it’s not just about eating less and exercising more.
And that is what this podcast was getting out.  Did you know that only 4% of the population will lose weight by eating less and exercising more.

FOUR FLIPPING PERCENT!!!!!

When I heard that I was like “omg are you serious, well I’m not in that 4% then”. I’m clearly in that other percentage group, with the rest of the population (96%), where by eating more (of the right types of food), and exercising smarter the weight comes off.

At the end of the day you do what works for you.  I tired that 4% group and it did not work for me.  I’m not saying that it might not work for you, only you will know that.  But what ever you do give it 100%.

Vanilla Chocolate Chip Muffins

I love to bake.  Which can be a bit of a problem with weight loss.  However I do like to have my cake and eat it too.
I just am a lot more concious of what I bake.  This particular recipe is dead easy, and is only 155cals per muffin (when making 12), or 75 when you are making mini cup cakes (30 mini cup cakes at 25g each). Yes I did work out the calorie content.

To make 12 muffins (30 mini cup cakes) you will need:

  • 300g self-raising flour
  • 1 teaspoon baking powder
  • 50g of butter/margarine (calorie content is based of marg)
  • 80g of caster sugar
  • 150g of chocolate chips (about 1/2 cup)
  • 2 eggs
  • 225ml milk (I used lite)
  • 1 teaspoon vanilla extract

1. Preheat the oven to 200c/400f/Gas Mark 6. Grease a muffin pan, or line with cases.
2. Mix all the ingredients but the chocolate chips in a bowl. When the batter is mixed, add the chocolate chips.
3. Spoon the batter into the muffin cups.
4. Bake in the oven for approx 15 mins for the mini cup cakes 18-20 for muffins.
5. Cool in tin for approx 10 mins before turning onto a wire rack.

You can ice them, but I don’t bother, they are sweet enough.

Vanilla Chocolate Chip Muffin