Posts filed under "running"

The End of a Season

I can not believe the San Diego Triathlon/Duathlon season is over. I actually finished over six sprint duathlon events this year. My goal was to complete one event each month and I did it!

If you are following my blog post, the last race of the series was the Mission Bay Triathlon/Duathlon event which was the first triathlon event in San Diego. There were so many awesome competitors out there, old and new. Everyone brought amazing energy to the course.

Remember, when one season ends, another season begins.

Here are 5 things I learned during this amazing Duathlon Season

I CAN DO IT. I always knew I could do a duathlon but I wasn’t sure how competitive my body would allow me to be. In the past, I competed in just one or two duathlons a year, NOT SIX! It was challenging but the training kept me on my toes and wanting more.

I AM STRONGER THAN I THOUGHT. Near the end of the season, I became much stronger. I altered my workouts to assimilate brick workouts. I didn’t have a lot of time to really train like I wanted to so I altered my workout program. It’s not always good to train yourself but I know what muscles needed to be stressed for competition and, let me tell you, I stressed the hell out them!

IT WAS NEVER ABOUT THE WIN (kind of). It was nice to win an event or two but if I didn’t, I was AOK with it. Why? I felt like I finished something I started and I learned A LOT about myself at each race. Remember, live, make mistakes, learn and do better next time.

COMPETING IS BETTER THAN A “QUICK FIX” DRUG. While pushing through this competitive season I was also working through a difficult divorce, anxiety and depression. Let me tell you, doctors are quick to prescribe antidepressants and other drugs to numb the pain. Um, no thank you! Did you know that exercise is one of the best ways to fight anxiety and depression? You don’t have to run a marathon just start moving and stress the body. Get your BUTT MOV’N!

SURROUNDING YOURSELF WITH LIKE-MINDED PEOPLE FILLS UP YOUR SPIRIT. When you surround yourself with other supporting athletes, your spirit is filled with a lot of goodness and positivity. You train together, share goals and encourage each other to KEEP GOING and I have to tell you, when you have people who genuinely like to see you succeed, you can not fail.

All-in-all, I had an amazing FULL duathlon season here in San Diego and I can not WAIT until next year! To all the runners, duathletes, triathletes and training partners…have a great rest of the year and thank you for being in my life.

 
 

 

THE DAY AFTER CHRISTMAS!

Let's Keep Moving

The key for the next few days is to keep moving.  Christmas is a time to spend with family, eat lots of food and re-coop before the New Year.  A very easy way to pack on the pounds and lose sight of "the goal".  Here are some easy moves you can do ANYWHERE and stay fit when the season is pushing against you!  Happy Holidays!

Posted on December 26, 2016 and filed under "fitness", "athletes", "running", Fitness, Health, Workouts.

Monday MoJo

6AM 6 MILE RUNS ARE THE BEST!  

6AM 6 MILE RUNS ARE THE BEST!  

I got up this morning and leaped out of bed to go...ok...wait! Monday's can be tough and today was no exception. I actually, literally crawled out of bed, stumbled to the rest room, found my sports bra and put on my new kicks. It took me 15 mins to find my spi-belt which I couldn't find because my kids took it with them to camp, grabbed my phone and finally headed out the door.

Now! The first mile was slow but I did these 3 things to get into gear and NOW I am starting to have a great day...

Protein Coffee, ZeroWater, Kombucha and Oatmeal! 

Protein Coffee, ZeroWater, Kombucha and Oatmeal! 

1) took my time getting started.

2) played my favorite running music.

3) focused on all things that are good in my life, even if was just 2 things. LOL!

I finished running 6 miles, tonight I weight train. Right now I got all my healthy potions and ready to start my Monday.  Let's do this! Happy Monday!!!

Water Wednesday

Ladies: 2.2 liters/day Guys 3.3 liters/day

If you sprinkle when you tinkle. . .check the color! You're clear when it's clear.  Make sure you are getting 2-3 liters of water a day or 9-12 glasses of water.  Remember, water aids in beautiful skin, healthy hair and happy, hydrated organs.  Keep drinking, sipping and loving your water! 


Alii Sport

Ali'i (“Alii”), a chiefly or noble rank in ancient Hawaiian society. Alii Drive in Kona, Hawaii, is the finish line of the most iconic World Championship triathlon event. 

Alii pays tribute to the passion, motivation, determination and hard work that has gone into every athletes "journey to the finish line". Alii is all about embracing an athletic lifestyle! The brand values recognize those of endurance athletes, passionate about their sport, driven to succeed with a sense of mind over matter.

Where fashion meets performance!


When you HAVE to do it INSIDE...

TREADMILL RUNNING

Now that the weather is changing and the rain/snow is taking over those sunny skies, there is no need to stop running.  I know, I know. . .the treadmill can be a bit of a bore but there are ways to drum up your workout and stay in shape for your upcoming race.  This is "throwback Thursday" and I have the perfect info for you and your buddy the treadmill.  Check out these ideas that will help keep you moving!

1. The Speed Demon.

Run easily for 10 minutes, then set the treadmill at a speed about 20 seconds per mile faster than your best recent 5-K pace. Run three 3-minute repeats at this speed, alternating with 3 minutes of very slow jogging. After completing a set of three repeats and recovery jogs, rest for 5 minutes by jogging. Then run a second set of three repeats and recovery jogs. When finished, run easily for 5 minutes to cool down.

2. The Progression.

Begin with a 10-minute warmup, and then set your treadmill at a speed about 15 seconds per mile faster than your best recent 5-K pace (this new pace becomes your 5-K goal pace). For your first treadmill workout at this pace, run continuously for 5 minutes. Finish the workout with 10 to 20 minutes of easy cool-down running. For each of the next 10 weeks, run the same workout but increase the time you spend at your goal pace by 1 minute per week. At the end of 10 weeks, you should be able to run a 5-K race at your goal pace.

3. Indoor Hills.

Warm up for 10 minutes, then set the treadmill at your approximate marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cooldown.

4. The Broderick Crawford.

This workout gets its name from its "10-4" pattern, a familiar phrase to fans of the old Highway Patrol TV series. Begin by warming up for 10 minutes, then run for 10 minutes at your current 10-K race pace. Jog very easily for 4 minutes to recover, then surge again for 10 minutes at your 10-K tempo. Recover for 4 minutes, and complete the workout with 10 minutes of easy cool-down running.By regularly running treadmill workouts like these, you can develop a better sense of pace, increase your running economy and learn to deal with hills more efficiently. Best of all, come spring, you'll be ready to set some new PRs.

It's Time!

MOTIVATIONAL MONDAY

I decided yesterday (February 22nd) while running with my group that I want to be physically as good as I was 4 years ago. Four years ago, I was training for a 5K, 10K, 1/2 marathon and later a full marathon to finish off the year.  This year I would like to complete three 5Ks, one 10K, a half marathon and a Spartan race.  The only way to do that is to physically get in the best shape of my life and at 44, that's going to be a challenge.  I didn't say I couldn't do it, I said it would be a challenge. Why? In the past 2 1/2 years, it has taken me longer to recover and I am not as "restless" as I use to be.  My cozy couch and warm bed call OUT my name E V E R Y D A Y. . .as soon as I hit the front door! But I digress.  LOL! . . .sometimes. So, I have put together a plan to help me get back into the shape I want to be while working, being a wife/mom and still living my life to the fullest.

Here's my list, now. . .GO GET YOURS!

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  • Increase my caloric intake by 1500-2000 calories a day. With endurance training, you get to eat more
  • Run 2-3 miles 2-3 times a week starting at a comfortable pace.  Just started today and felt GREAT!
  • "Up" my functional training and later implement power training to get stronger.
  • Workout with others that will help me stay on track and make me accountable.
  • Make sure my exercises are a part of my lifestyle and not work for me.  How? Follow a planned workout but do not stress if I do not reach the desired goal that day.  Have fun with it and let the standard be set as I improve.
  • What will you do to meet your fitness goals this year? 

What Motivates Me?

What motivates you? I know what motivates me. Right now "TheRock" and images of extremely strong women. "TheRock" because he follows a very strict work schedule and makes sure his workouts come first...like 4AM first! The Rock seems to be very discipline, knows exactly what he wants out of life and he is going for it.  He wants to conquer the world one movie, project and television show at a time. Having said that, he makes sure his health comes first.  He is in the gym or on the elliptical every morning, no exceptions. Go ROCK!

Strong women...well, need I say more? Every day I strive to be my best physically, even when I fall to the waste-side at times. When I see images of other women building a stronger body, inspiring others to push past their limits and exude happiness, it makes me want to do more.  It can be hard at times to stay in a positive mindset so make sure you surround yourself that makes you smile, put one foot in front of the other and never give up!

Again, what motivates you?

Posted on February 20, 2015 and filed under "athletes", "fitness", "runners", "running", Fitness, Health, Motivation.

What is your Intensity Level?

With any type of physical activity, there is some intensity big or small. Whether you are just riding your bike or on a serious training run there are stages that help you get into the shape that you want.  For me, I would have to say that Saturday through Monday are my more intense workout days because I am teaching and training my body at the same time. Tuesday through Friday would be less intense because  it is my recovery and maintenance days.  As you know each person is different according to their lives and schedules but somehow we make it work.   

And even though there are so many different types of heart rate monitors, pedometers and GPS gadgets on the market, it makes it even easier to chart your intensity level with a press of a button.  Yet, at the end of the day, I still like the "old school" way of listening your body because on game day . . .it's just you and your physical abilities and not your gadget.  

Here is a great "Intensity Chart" that can help you "read" yourself while training.  As always, I am not knocking a good heart rate monitor or having the latest GPS gadget (I definitely have my own), but it's always good to know what your body is capable of doing.  Check out these stages and the examples listed below that can also help.

Examples of Intensity Levels

ie.1.When you are doing a "tempo" run, you are usually maintaining a challenging pace.  This would be considered a level 8.  You have pushed yourself passed your comfort zone but can finish the workout.

ie.2.During my boot camp sessions, I have my participants do a "progressive" 60 meter run after a leg workout.  I don't want them to pull anything so, I have them start at a level 5 or 6 for the first 20 meters, increase to a level 7 and then hold at a level 8 during the last 20 meters.

ie.3.Two weeks before a half marathon, my partner and I will do a hard level 9 "almost half marathon" to see where we are at after weeks of training.  We do not talk and near the last third of our run breathing is NO JOKE but we still have a little gas in the tank.

 

CRAZY FEBRUARY

There is A LOT going on during the shortest month of the year! There is Black History Month, National Heart Month and we have to stay on top of our goals and resolutions. February will come and go but when it does go, let's get on the other side of it on the UP-SWING and watch our lives improve physically, mentally and spiritually.  But right now...it's MONDAY! So, put your fighting fists up, flex those muscles and push through the day with the biggest smile on our face! Let's do this!