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!
Did you know a good workout can…
make you happier
improve your sex life
slow down the aging process
make you feel stronger
Would you go to the gym for those reasons? Would you workout more often because you know that exercise can improve other areas of your life and not just decrease your waistline?
Well, I know for some, working out can be a burden but for me everything listed above holds true. Also, working out sets the tone for the day and gets me ready for any challenges I might face. Check out more fun facts below!
Fun facts that will make you see fitness in a different way and get you moving!
Turn that frown upside DOWN. Regular exercise can enhance mood and overall well-being. When you increase your heart rate, challenge your body and get out of your comfort zone. . .not only did you complete a workout, you have proved to yourself that you CAN do anything that you put your mind to. That alone can make you feel really good inside and prepare you for your next challenge!
You don't have to run ALL THE TIME to lose weight. Wait. What? Yes, you read it correctly. Did you know that when you run long distances frequently you can actually prevent fat loss because your body will start to burn muscle and not fat. Studies have shown that when you consistently strength train and add possibly less cardio, you will burn more calories for a longer period time than just running or doing cardio exercise. So, make sure that you don't confuse more cardio to lose more weight.
Visualization can improve your workout. Like anything else, if you visualize completely your workout, not only will you finish the workout, you will improve the way you worked out. Knowing what's ahead, understanding why you are doing what you are doing and focus on the end results will get you through a workout much more effectively vs. not knowing what you plan on doing once you hit the gym. So plan, prepare and complete!
Now that you have these fun little tips, let's get MOVING.
The Temecula half marathon was all about “mind over matter”. The Silver Strand half marathon was all about getting it done with no complaints and having a “I got this” attitude to finish strong. I loved this event and the course wasn’t too bad, mainly because it was FLAT. It was great to see my friends out there on the course having fun and cheering each other on throughout the race.
The last time I ran Silver Strand, it was about 10 years ago. I remember the fires were happening at that time and it was a miserable race. This year, the air was extremely dry due to the fires that were/are happening up north. I pray those fires end soon.
The hardest part of the course was the last mile and a half. It was one of those endings where you THOUGHT you were done but you weren’t. You knew you were close but the course kept taking a turn, then a corner and then ANOTHER corner. That was NOT COOL but I am being over dramatic. Yes, I was “the information / course map” lady the day before but MY GOODNESS…that run seemed like it was never going to end! LOL!
I am still trying to brave the cold at the start of the race. I had arm warmers and gloves but after a mile in, I didn’t need any of it. UGH! Let me tell you, it’s hard to run and strip at the same time. HA!
After running 2_half marathons within a 3 week window, I suffered a little post-event depression. Apparently this is a real thing. The feeling was worse after the second half marathon. Of course I did a little research and found out that athletes who dedicate so much time, energy and excitement to one event and have nothing lined up after the event can suffer from a bit of depression. WHO KNEW? The feeling sucks but luckily I was able to recognize what it was and snap out of it by the third or fourth day.
Another great thing about this race, I improved my time by a minute and half. So, either I ran the heck out of the Temecula half marathon or I could have run faster for Silver Strand half marathon. Either way, I am happy with my time and effort.
I do have to let you know, I am on the lookout for another event to finish out the year! It definitely doesn’t have to be a half marathon, but it has to be longer than a 5K and shorter than a full marathon. LOL! Just thinking out loud. What’s your next race?
FOUR THINGS TO HELP YOU STAY MOTIVATED
What’s the theme of the month for a lot of my friends?..."I just don't feel like it...I am not motivated to do anything". What's funny about hearing this...I feel the same way too and I am the person who motivates others!! YIKES!
Look, I get it. The year is coming to a close A L R E A D Y and we have that last leg of the year to finish. Thanksgiving, Christmas and you know it’s true…FAMILY…URGGGG! So, starting a workout is probably the last thing on your mind. Well, I put together 4 things that MIGHT motivate you to keep going and start your day off on the right foot! Just like the quote above, “Awe SH!T, they’re UP!”…get up, piss off the negative people, spread some good around the world (we need it) and let’s finish this year strong.
1. Surround yourself with positive people. Sometimes it is hard to be positive when the people around you are not so positive. You may think you are helping by listening to all of their problems but you’re not…it’s just bringing you down. That's not healthy. Stay away and change it up, even if you have to "go it alone" for a little while. #selfcare
2. Post pictures and quotes that really make your heart JuMp! It’s time to be “Being Mary Jane” and add a few post-its to your mirrors and doors. There are so many inspirational quotes and motivational sayings out there. Grab about 5 of them and post them, share them on social media and really soak in all those positive words and phrases.
3. Sign up for a local, small event. Wait? I haven’t started training yet, Nicol! Relax, it’s OK. Find an event you enjoy doing that is small and local. You don’t have to fully participate but being around others who are doing what you love might spark a little motivation to get back into the game! That’s what happened to me this year. I was surrounded by so many duathletes, runners and triathletes, their energy was so infectious, I started training consistently and preparing for a new event every month!
4. Meditate and Pray. I truly believe in prayer and meditation. Why? It's my quiet time to relax, recharge and get ready for a new day. Take 10-15 minutes to pray, breathe and be thankful for the things you have RIGHT NOW. If you start to think about the good things that are happening in your life (no matter how big or small), you will forget about the bad stuff and start to put things in perspective.
Alright...let's get out there and do this!
5 Reasons Why I am Voting
I want my voice heard.
I am an American. I am a registered voter and I care about my country.
As an American, I respect who is in the office, no matter if it is a Republican or a Democrat. I can go to bed knowing that our leader cares about America like I do. This time, I no longer have that feeling. My ancestors, my GRANDPARENTS didn’t have the right to vote but I do. I love that I have the right and I will be the first in line to place my voice and show my girls what’s important for their future and for their rights in this country.
If you are looking for your next challenging run why not try a few trail runs? Trail running is a great way to increase leg strength and build endurance. Every trail is different because of the hills, rocky terrain and unbalanced trails.
SEASICK SPORTS has an awesome series of trail runs right here in the San Diego area. If you are new to trail running start with one of their 5K trail runs and work your way up to a half marathon. What makes each run unique is that each run has it’s own challenges. Don’t worry, the race crew does a great job of directing the runners and helping everyone have a successful event.
Check out the upcoming races below. For more information, click on the photos and sign up with raceroster.com OR come out to registration, sign up and say “HI” to me and the volunteer crew! We would love to see you out there.
SEPTEMBER 19TH. Welcome to San Diego's only trail race through beautiful Gonzales Canyon Open Space and Torrey Highlands Community Park.
Participants at the 4th annual Carmel Valley trail race, regards of distance, will experience one of the hillier courses you will find without heading to the mountains. Elevation gains are only between 300'-700" depending on the course, ans some of the hils you may encounter are short, but steep. raceroster.com
DECEMBER 9TH. Welcome to the 4th Annual Del Dios Trail Half Marathon, 10k, and 5k at beautiful Lake Hodges in Escondido, Ca.
Join us for San Diego's fastest growing trail race. Take in the picturesque views of one of San Diego's most beautiful lakes, as all courses will feature dirt service roads or single track trails, with elevation gains between 100'-500'. When hills are present they are short but steep. raceroster.com
MARCH 9TH. Welcome to the 4th Annual Coast to Crest 10K and 5K trail race in Del Mar, Ca.
This very flat, very fast trail is considered a SPRINT COURSE by most, and if you are a runner looking for a new PR, then look no further. Both the 10K and 5K courses feature spectacular views of the lagoon, and a DOWN HILL finish. The trail is beautifully groomed and 100% dirt trail. raceroster.com
NOVEMBER 24TH. Welcome to The 2nd Annual Black Mountain Trail Half Marathon, 10K and 5K (new distance)! The most technical race on the ERS" Sunshine Series schedule.
Join us and burn off all that Thanksgiving food, as we race up to Black Mountain Peak in the beautiful Rancho Penesquitos area of San Diego County.
The race location has moved over to Black Mountain Park, to give the event a more relaxed and spacious feel, but don't worry runners... you are still going to hit the top of Black Mountain.
The courses are both 100% double wide trail, with a small mix of single track. Half Marathon elevation gains will be around 2100'. raceroster.com
FEBRUARY 16TH. Welcome to the 2nd Annual San Pasqual Valley Half Marathon and 10K, this race is as scenic as it gets in San Diego County. Regardless of which distance you choose, runners will be treated to epic views as they race along the vineyards and orange groves of San Pasqual Valley.
The 10K is considered to be a relatively flat course, while the Half Marathon will summit the mountain, not once but TWICE, in this out and back course. There is a chance this race will make you hate running, but fall in love at the same time. The views are definitely worth the effort, and are second to none once you reach the top.
Wine at the finish line!! That's right... You read that correctly! We have partnered up with Old Survey Vineyards, to do a FREE wine tasting at the finish line. Each runner over the age of 21, will receive a custom branded wine glass at the finish line. raceroster.com
HOW MIND OVER MATTER WORKS…
Well, the craziness continues and if you’ve been following me, it’s no secret that I am enjoying the craziness. The latest challenge, the Temecula Half Marathon. The struggle is real! LOL! I just started my endurance training 2 weeks ago! #craziness
A month ago, I was up to 7 or 8 miles and I was in duathlon shape but not really “half marathon” shape. I knew the Temecula Half was coming up and I was an entry winner from a previous run. All I had to do was sign up, but October 21st arrived sooner than expected. Dang it!
Well, two weeks ago, a good friend of mine convinced me to join her for her Sunday morning 10 miler training runs. TEN! She didn’t have to twist my arm because I was ready for the challenge and MAN I felt it. 2 weekends in a row.
I finally signed up for the Temecula half last Thursday and started praying and thinking_A LOT.
I wanted to finish the race in 1 hour and 40 “something’ minutes. I refused to completely stop. If I stopped running I better be walking at a fast pace. I knew I would be good for AT LEAST 10 miles. Well, 11 miles into it, I was AOK! Miles 12 and 13? Those two miles were another story but I ran/walk the last hill and sprinted to the finish because a couple of women decided to race me to the finish. UGH! I got’em. LOL!
SANDY FEET EVENTS did a great job with this half marathon. In the past, the route has been very hilly and we ran on an uneven dirt road. This year, the route was pretty straight forward. The road was paved and the only challenge was an 800 feet elevation between mile 3 and 7. No complaints AT ALL. I think “real races” should be challenging and this one delivered. The wine and beer garden was amazing but they needed more taco trucks! So, great job TEMECULA HALF and to the crazy, hardworking ladies of SANDY FEET EVENTS_”thank you” for a great time.
What I want to share with you…how MIND over MATTER really does work and this is how it worked for me.
Stop doubting yourself. If you put the work in, have a grasp of what’s going on and you love what you do_leave doubt at the door.
Visualize. For three days I visualized myself running each mile. I knew how I would feel and I could see myself running a particular pace, even if I had to walk, I knew how that would look and applied it to my Sunday’s race.
Be realistic. At one point in my half marathon running life, I could pace at a 7:30-7:35 minute mile. I KNEW I was not prepared for that, so I figured if I could pace at an 8:30 mile, I would be good. 8:19 was my average pace.
Stay strong mentally, physically and spiritually. I kept a positive mind, took care of my body and stayed positive. The day before the race, someone shared their negative/doubtful thoughts towards my race goal. It took me by surprise but I didn’t let it bother me. Right then and there, I knew I was ready for this race and would be successful.
Learn from your experience. Each race I participate in, I learn more and more about who I am. No matter where I am in life. This race taught me, “mind over matter” is powerful and I need to start applying this theory to my real life. It’s happening and my life will be awesome and I am excited for the future!
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.
Another race down and one more to go before the season ends. Rock The Bay San Diego Triathlon was a nice, challenging race. Loved it! The course was simple and straight-forward. Next year, if you decide to do a KOZ event for the first time (beginner) do the Solana Beach Tri|Du event in late July. If you can not make that event, Rock The Bay would be my second suggestion.
Of course, I participated in the sprint duathlon this weekend. The sprint duathlon consists of a 1 mile run - 10 mile bike - 5K run. For me, it is such a challenge and keeps my mind moving the entire race.
The course for Rock The Bay was pretty easy with a few exceptions. There was only one turn that was a little too tight and part of the road for the bike was SOOOO bumpy and rough, I think I did AT LEAST three “wheelies” just to avoid a flat tire.
There were only 31 participants in this particular event but nearly 900 participants overall.
I love these multi-sporting events because it brings so many people together. Like running, everyone has a reason why they participate and for some, it’s simply to challenge themselves mentally and physically. It’s like going to a rock concert and all the athletes are rock stars because they not only ran, they jumped on a bike or swam in the ocean. It amazes me every time!
After each race I check my time, think about how I felt and ALWAYS try to learn from my mistakes. My first lesson on Sunday was the first transition. It sucked! I thought I was organized but I wasn’t. I spent WAYYYY too much time in transition messing around with my shoes, helmet and hat.
The next lesson came from the bike. As I mentioned before, parts of the road was very rough. My back wheel got caught in a crack in the road, the potholes were so big, bad or packed all wrong I literally lifted my bike over the terrain! It was crazy! I was little scared too. LOL! No, seriously.
The third lesson, I will not doubt myself again. I saw an opportunity to beat someone, a man, who beats me every time. I was too scared to make a move too soon, so I waited. Once I found a little confidence, I gradually picked up the pace and when I was ready, I took off and I got him! LOL! If I would have made the move sooner, I could have shaved off time lost in that first transition. But, it’s all good!
So, there you have it! I have ONE MORE race of the season and I will be ready. What a year it’s been and I am so happy I made duathlons a significant part of 2018! I hope this inspires you to get out there and find something you can do athletically. Remember, being an athlete is anyone who moves and challenges themselves mentally and physically.
RESULTS: 1st place overall female | 1st place age division | 4th overall men and women | 1:02:57