Posts filed under Exercise

Entering the New Year with a Quiet Bang

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I just completed my first event/half marathon for the year. It was nice, easy and surprisingly strong. Go figure…weight-lifting makes you stronger! During the off-season, I did a lot of weight training, eating and very little running. I took a few days off and when I was ready, I started running again. I didn’t put in a whole lot of miles but enough to keep me moving.

During the Christmas break, I did a handful of workouts with my soccer-playing daughter. She did a lot of strength and power training. My oldest girl, the track-star, worked her butt off and motivated me to do something every day. She woke up ready to run and lift and sprint and GO and and and GO! So, to have that energy in the house definitely helped.

I did SandyFeet’s Resolution Run - Half Marathon. At first, I was thinking about dropping down to the 10K because I didn’t run a ton of mileage before the event. It amazes me that I still get nervous but my daughter encouraged me to run the half marathon anyway. “MOM, just run the half. You’re in shape and at the end of the day, you will finish it., fast or slow.” EYEROLL, she was right. I ran a 7:45-8:00 min/mile pace. I felt strong throughout the entire race and the only time I stopped was at mile 4 cause a Gurl had to GOOOOOO!

The course was nice and flat. There was not a lot of 1/2 marathon participants and the weather was perfect. I was happy with my results. I got 3rd in my age division and 12th overall female. It’s a great start to an awesome year of running, cycling and possibly swimming! Yep, swimming. I am facing my fears this year!

So, Race #1I checked off! Next month_Valentine’s 10K run in Coronado! Hope to see you there.

SANDY FEET EVENTS | FOLLOW ME ON THE GRAM | KOZ EVENTS-Valentine’s 1K, 5K, 10K run

Run and Wine

“Wining” + Running makes for a perfect day!

I have to say I am having a great “end of the year, birthday month”! I was recently invited to pretty cool birthday party hosted by my new friend Carrie from KOZ Events. The party was a day of wine tasting and running. Yes, it’s possible and yes, it was perfect.

I had NO IDEA Ramona had wineries! We ran from Carrie’s place to Kohill Winery, Principe Di Tricase Winery and later to the Cactus Star Home (links listed below).

Even though there were three stops, the “running” tour took most of the day. Each stop was approximately a mile away. Carrie had it all set up. You could run, bike or shuttle to each spot. One person set up the cheese, sweets and crackers at each stop, each person had a wrist band for wine tasting ($1 each spot) and the running route marked and easy to follow.

If you are looking for something cool to do with your running buddies, the Ramona Wineries is it. The area is pretty secluded and if you’re lucky, the weather is perfect. I mean, it’s San Diego, what more could you ask for?


CHECK OUT 4 REASONS to do a RUN AND WINE Event

  1. Learn how wine is created and what to look for in a good wine. The owner’s of each winery love talking about wine, what they are working on and how they created each bottle they sell. Best way to learn and be inspired.

  2. Drink wine with friends. For me, hanging with friends and reminiscing about the season is fantastic. Yes, I am a running nerd. So, hanging with like-minded athletes and sharing next year’s goals is so much fun!

  3. Team building. Another plus about this wine tour, there were a few of us who train together AND we are on the same competitive team. The only time we see each other is on race day. It was nice to sit and have a glass of wine with “the ladies” my team and bond!

  4. End of season celebration. For the serious runners and those serious about running, I am pretty sure your running season is all planned out, right? Why not plan a “end of the season” party/event with a “Running Wine Tour”? It’s all of the above + a celebration you survived another running season.

    FOR MORE INFO ON RAMONA WINERIES, CLICK ON THIS LINKS BELOW!

Kohill Winery | Principe Di Tricase Winery | Cactus Star Home |The Best 10 Wine Tours near Ramona, CA 92065 | SAN DIEGO WINE TOURS AT RAMONA RANCH WINERY | KOZ Events 2019

What now? OFF SEASON Training

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@rawpixel

For me and many other multi-sport athletes, the 2018 duathlon/triathlon season is over, so now what? It’s time for plan B. Did you know the “off-season” is just as important as the season itself? Burn-out and getting the post-race blues are real, so I have listed 5 things that will keep you motivated and excited for the upcoming season.

Here are 5 things you can do during the “OFF-SEASON”

  1. REST. No, wait…S L E E P! If you are serious about your sport then you are serious about your training. As soon as the season ends C H I L L for a bit. If you can stand it, rest for one full week, maybe two. Give your body time to rest, recover and recharge. Sleep is perfect for that. Add a couple of hours a night if you can and let your body like you again.

  2. REFUEL with REAL FOOD. I know when I am in training and preparing for an event, I am watching EVERYTHING I put in my little body. So, when I take a break, I eat what I want, pretty much, when I want. Unless you are under strict orders from your doctor, allow yourself to let go and EAT!

  3. CROSS TRAIN. I know some of you just CAN NOT sit down and chill. I get it! So, cross train. Hit the gym, take up another sport that is not too hard on your body. I have a girlfriend who runs 5Ks each month until tri season starts again. Another takes up yoga and strength training. Me? I follow a strength and flexibility program to help prep me for next season.

  4. WRITE DOWN NEXT SEASONS GOALS. This is a great way to stay motivated and provide a clear path for your upcoming season. Write down the things you want to improve (time, technique and/or overall performance). I believe when you actually write down your goals there is a real connection of what you want and how you’re going to get it. So, start writing and start doing!

  5. STRETCH and “YOGI IT OUT”. Yoga and pilates are a great way to stretch out tight muscles, realign your body and mentally relax. In season, I can bet money many of my fellow-athletes do not stretch enough. How do I know? They are the ones who are always injured or limping. Yoga/stretching increases flexibility, improves athletic performance and prevent injuries.

Take your OFF SEASON seriously. Get the rest your body wants, train smart and enjoy life. Trust me, your body will thank you for it. ~Nicol is NASM and PES Certified

Water Wednesday Fitness Tips: "Keeping Your Water Bottle Loaded"

HYDRATE. 

When pushing through a tough workout hydration is key. Water, in particular, prevents dry mouth, headaches, keeps joints lubricated and muscles oxygenated. Water is the medium for most chemical reactions in the body, especially metabolic reactions involved in energy production. Daily water recommendation for men is 3.3 liters a day (or approximately 13 cups) and for women, 2.2 liters a day (or approximately 9 cups) . If you are active...keep it coming!

If you are not sure you are getting enough water, check the following. Are you experiencing little to no urine, dry mouth, sleepiness, confusion and/or extreme thirst? If so, start filling up that water bottle and keep it by your side all day, every day! 

When exercising for 30 minutes or more, I recommend drinking water every 10 minutes to keep you from over heating and energized. Drink up and have fun! 

Posted on November 27, 2018 and filed under Exercise, Fitness, Fitness Tip, Personal Training.

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.