Runner & Fitness Blogger = One Tough Mother

Posts tagged ‘healthy-living’

I 13km V2

I’ve changed my long run days from a Monday to a Saturday or Sunday.

The reason I have done this is because most of the races I’m doing are on a Sunday, so it just makes sense to getting use to running on these days.

On the 18th Feb I had a long run scheduled of 13km.

18feb2013

Wow, I was utterly spend during this run. I ran with my fuel belt, and drank all my water, but the 9km mark I felt like I was dying, I really did not know if I was going to be able to finish, I was just super exhausted  I felt like I was going snail pace, but I kept at it and finished it.

Today I ran the same track.  Around the same, time, but totally different weather conditions (yes it was still sunny, but not humid), and my body felt really good. I only drank 3/4 of one bottle.  I also had my belt in a better position on my hips.
The other thing I did different was this time around I brought a gu energy gel with me, which I had at about the 50min mark (9km).

1mar2013

 

The distance is a little off, as run 1 I did with my garmin, run 2 I did with nike plus and mapped it out with runkeeper (as my garmin is being a poo AGAIN!).

So it just goes to prove that everyone (me included) have off days.  Today’s run, I felt fantastic, I seriously could have just kept going.  I also bumped into a running friend at the start of my run, so we stopped and chatted for a few minutes, we plan on running together soon, which I look forward to.

I’ve never liked humidity (I could never live in Darwin), it just doesn’t agree with me, and it gives me eczema break outs. But me running in humidity wow just sucks the life force out of me, I will still run when it’s humid, as it’s important to run in any weather conditions, well I think so at least. I’m just glad that summer is now over, and the cooler weather is upon us. Yay!

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Hard

There are things in life that are hard.

Riding a bike for the first time is hard.

Learning to read when you are 6 years old, that’s also hard.

Enduring chemo, yeah that would be painfully hard.

Me trying to kick a goal for the world cup, yeah that would be hard too.

Seeing a loved one or pet for the last time at the hospital, gut wrenching hard.

But putting down the cookie and picking up a carrot, or celery, or even spinach, that’s not hard.  So stop telling yourself it’s hard.  There are harder things in life to go through.

So what’s your excuse?

Tackle new Recipes

Challenge Accepted!

When you are are parent, you know what your kids like, and what you’re kids don’t like.  So you tend to make the same meals over and over again.  It can get a bit boring.

This year I have un-intentionally made a goal of trying new recipes.

It came about because well, I want to go more SANE ie Paleo way.  I see the benefits already by not eating so much rice and pasta and bread.  My son has also un-intentionally gone gluten free.  He doesn’t really care for bread, he’d rather have rice or corn thins.  He does eat bread every now and then.

So I’ve baked some things that I know that the kids will like but done a twist. For example, my kids like eggs, so I tried a cheese soufflé.  Big hit with my daughter. My son ate it but didn’t fall in love with it.

I’ve created a Pinterest Board where you can see the recipes that I’ve tried and tested here.

Other recipes that I haven’t found online, but in recipe books I will write up and post on my blog, just look up Tags of food or recipes.

The goal is to obviously have new recipes to add to the list of kid approved.  I’ve already written up my menu plan for the next 2 weeks.  I’m excited!

83 down

Kilometres that is.

For the month of January I ran 83km towards my goal of running 1000 km in 2013.

 

nikeplus 01-2013

So how am I coming along?  Well right on track actually.

As you can see from the nike+ screen dump, I had 13 runs with an average distance of 6.4km (6.4 x 13 = 83.1 km).

Considering it was also the holiday period and what not, I’m happy with the result.  I didn’t get to run as often as I would like or as far as I wanted, but that doesn’t matter, I still went out and did it.

Now February is a shorter month, but that doesn’t phase me, I’m still going to do my best to totally smash my goal.

A Year of Fine Tuning

So last year (2012) was a year of just getting fit, and pushing myself.

This year I plan on just maintaining my fitness.  Yes I still have fitness goals, but my fitness goals are different to what they were.

For example in June I set these goals:

  1. Get to 62kg
  2. Run a sub 55min 10km
  3. Run a sub 25 5km
  4. Finish a half marathon
  5. Run a half marathon

But now those goals are:

  1. read/listen to 30 books
  2. run 7 fun runs
  3. run 3 half marathons
  4. be a pace runner for a run
  5. run a fun run in another state

I should mention that these are in no particular order.

The other thing that I’m fine tuning is what I’m eating.

Notice I didn’t say diet.

That’s right, I’m not on a diet.  I’m just eating way better. I’m eating way more veggies and whole foods.  I’ve cut down my carbohydrate intake and increased my protein intake.

My protein intake use to be anywhere from 10-20% of my total food intake.  Which is really low.  I was eating anywhere from 40-80 grams of protein a day.  Which in the grand scheme of things is not a lot.  My carbohydrate intake was insane! It was anywhere from 180 grams to 300 grams a day!

Protein is important as it helps to build and sustain muscle.  I also found out recently that our body will naturally convert protein to carbohydrates if it’s needed (how cool is that).

So my percentages for my carb/protein/fat intake was as follows:  55% Carbohydrate / 15% Protein / 30% Fat.

I’ve now changed it to the following: 40% Carbohydrate / 30% Protein / 30% Fat.

It’s taken me a month to get use to the changes, but let me tell you, eating more protein has done many things.

  1. It’s filling me up faster.
  2. I’m not feeling as tired
  3. I’m not craving sugar as much

And those are the things I have noticed.  I still have to fine tune it, but I’ll get the hang of it.

The other thing I’m doing is I’m trying out a lot more new recipes.  Especially paleo recipes.

Why Paleo? Because that’s what our ancestors ate.  And no I’m not talking cave people (although they would have been paleo eaters), I’m talking our ancestors of just 100-200 years ago.  In the sense of if they didn’t grow it, kill it, or make it themselves they wouldn’t eat it.

I don’t know if I will ever go full paleo because I know carbohydrates have a place in a runners diet. And well I’m a runner (and I do like my carbs), but I will try to make better choices.

Have me committed

Cause I just finished

 

The 30 day program took me 10 weeks, but only because I made it into a running hybrid, as I did not want to give up my 3 running days, and I wanted to do the whole program not just 3 days a week of it.

Asylum is no joke, it is tough, but I stayed within my skill level and I slowly progressed.

I wont lie, at one point (the lead up to Christmas), my body was feeling it. I was getting tired, and I wasn’t giving it my all.  I ended up skipping approx 3-4 workouts.  One being vertical plyo, another being back to core.  However that being said, I still worked out on those days I just did yoga instead, because my body really needed it.

So tomorrow is technically my last day of my asylum/run hybrid, and will be my last run before I do my Tough Mudder on Saturday.  This last run is suppose to be 8km, however due to it going to be a hot one, and time limitations, I’m doing just a 3km run, and will also to back to core as well.

So if you are thinking of doing asylum you need to consider the following:

Also excuse my extra rambling’s in there too.

  1. It is a sports performance workout.  If you are a beginner, put this workout down, and start off with something else. 
  2. If you are an athlete, in the Military or Special Forces, and looking for a workout, this is fantastic.
    If you are not an athlete just yet, this workout will make you one. But you need to be fit.
  3. Asylum is NOT Insanity.  It has elements of insanity, if anything Insanity’s ‘Max Interval Sport’s Training‘, gives you an idea of what to expect from Asylum.
    I also STRONGLY recommend doing insanity before doing asylum.
  4. You don’t need a jump rope.
    I have a small house.  Yeah I have high ceilings, but I don’t have a lot of ‘turning’ space for a jump rope.  It’s totally possible to do it without it.
  5. An agility ladder is a MUST.
    Sure you could tape your carpet and what not, but just get a ladder. My kids love playing with the ladder too.
  6. You will need weights or bands for Strength.  Go the weights, unless you do a lot of travelling, then go the bands.
  7. Know your limits, and STAY WITHIN YOUR SKILL LEVEL.
    Asylum will test you on so many different levels, especially in game day.  I found some of the sports in game day where a lot harder than others.  For me I totally sucked at rock climbing / bouldering.  Surfing I also didn’t do too well either.  But I did what I could do, and stayed within my skill level.  Shaun will repeat this to you as well.
  8. Don’t skip Relief.  Sure it’s another 24 minutes, but it will be the best 24 minutes of your day.  Do it after all your workouts if you can.
  9. Keep your eating as clean as possible.
    I was a bit slack with my diet, and could have been better with it.  But keep your macro’s at 40/40/30.  Meaning 40% Carbs / 40% Protein / 30% Fat.
    If anything concentrate on eating more protein.  You’re body will naturally convert any extra protein into carbs if it’s not needed.
  10. Stay committed.  You can do it!
    I say this, because I know, I did it.

So will I do Asylum again?  Most likely yes, but properly not for another 6 months at least.

My Running Plans

I never use to like making lists, or plans for that matter.

However as I have gotten older I now understand the value of lists, and of plans.

My plans use to be very blahzey (is that even how you spell it?  I have no idea, I’m just guessing…. anyway), not set in stone, just going with the flow really.  But then I would be disappointed because I felt like I hadn’t achieved anything.

Well how things have changed.

I love lists for the following reasons:

  1. They keep me organised.
  2. They help my forgetful ‘mum’ brain (if you need more than 3 things, you need to write it down).
  3. They keep me accountable

So what are my plans for 2013?

Well I have mentioned previously some of my running goals.  Now that 2013 has officially started, I can really plan out my racing calendar.
I plan to be a little bit more smarter with the way I’m going to train and when my races are going to fall.

My 1st run for the year is Tough Mudder which is on 19th Jan, so 11 days away.  However this is more of an obstacle course and not just a run (even though it is 20km long).

The runs that I have already paid for are as follows:

  • Run for the kids – 15km 24th March 2013
  • Run the Gap – 11.5km 26th May 2013
  • Run Melbourne – 21.1km 21st July 2013

I’m super excited.

Other runs I’m also considering are:

  • Geelong Half Marathon on 7th April.  I’m just waiting for pay day so I can pay my entry fee. If i don’t decide to do this one there is another one in September.
  • The Warrnambool Half Marathon 25th August
  • Melbourne (half) marathon 13th October
  • Portland (half) marathon 3rd November

Ok so they are the half marathons.  What about other runs? Well they are:

  • Run the rock (hanging rock) 17.5km, 10km, 5km, 2km 20th April
  • Mothers day classic (4 or 8km) 12th May

There are more runs, but they are (so far) the only ones that interest me.  When I find more that interest me I will add them to the list.  and since I now have a subscription to Runners World mag I will find loads I’m sure.