The "Beast-Mode" Syndrome

photo by pexels.com

photo by pexels.com

Beast Mode Syndrome is a real thing. Really. Just “read me out”.

This past weekend was an active one. On Saturday, I hosted a 30 mile bike ride and Sunday I participated in a 15K run. Not too bad, right? Yeah, right. My legs LOVED me by Sunday afternoon…that’s not 100% true. None the less, I had a great time hanging with the San Diego Chapter-Black Girls Do Bike and running with all the crazy St. Patrick’s Day runners in Temecula the very next day. It was a GORGEOUS weekend.

I have to admit, I was surprised at how good I felt after my 15K run. Granted, I was a little tired and hungry but it wasn’t until I headed back to my car, I was waiting for traffic to die down and it hit me. It hit me hard! I suddenly felt like a BEAST! I felt strong, unstoppable, hard core and kind of amazing all at the same time! I could not believe I survived such a high impact weekend! OH YEAH, I had all the symptoms of BEAST MODE SYNDROME.

Have you ever had a time in your life when there was A LOT going on and you had NO IDEA how you were going to get through it but you did? You made it to the other side and accomplished more than you expected. It could have been a project at home, work or some kind of physical activity. Take the time to pat yourself of the freak’n back, be proud of yourself and tell somebody “I got that BEAST MODE SYNDROME going on!” and keep pushing forward.

It’s OK, bask in it, baby!

Posted on March 19, 2019 and filed under Women, Women's Fitness, Fitness, Cycling.

When it’s time to do it inside…

pexels.com photographer William Choquette

pexels.com photographer William Choquette

TREADMILL RUNNING

The weather is not giving in to the sun and warm air and running outside is getting harder and harder. Of course, I am here to tell you “not to give up and find your way to a treadmill”! 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 all of your upcoming events.  Check out these ideas that will help keep you moving!

1. The Speed Demon.

Run easy for 10 minutes, then set the treadmill at a speed about 20 seconds faster per mile 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 of about 15 seconds faster per mile 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 approximately 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.

MANTRA RUNNING

Two years ago, I was having a really hard time getting back into “running shape”. My body felt like a square brick and I was falling A LOT! At first, I thought aging had finally caught up to me or maybe I wasn’t eating the right foods, non-the-less, I didn’t have the mojo to move properly. I tried everything but nothing seemed to help. I finally went to the doctor and my therapist to find out, “What the heck, man?!?”.

Later, I learned I was suffering mentally and physically from post traumatic stress disorder. Yep, PTSD. At first, I thought my therapist was pulling my leg but after chewing a few layers from that onion, she was spot on. See, a year prior, I physically fell apart because my life was falling apart. My body literally could not take the stress and it completely broke down. I couldn’t eat, sleep or workout. It was pretty rough.

My therapist told me I needed to change my way of thinking and focus in order to move forward. I started with meditation and cognitive therapy (taking negative thoughts/ideas and replacing them with positive ones). Both were helpful but not enough to get back into running. Helloooo! I’m a runner here! I gotta movvve.

Again, I tried everything from yoga to plain old walking and I have to say, I was bored OUT OF MY MIND! I had to find a way to start running again so I did a little more research on my own. Through my attempts with meditation, I learned about mantras, the idea of taking a a statement or slogan and repeating it over and over again. I found it fascinating that just a few repeated words could actually reprogram the way you think of yourself.

RunningFriday.jpg

It wasn’t until I saw an interview with 50 cent, the rapper, discussing mantras. 50 cent was given his own, special mantra from Deepak Chopra and it changed his life. Changed his life? Really? 50 cent? OK, I have to try this. I don’t know why the idea of 50 cent chanting a mantra intrigued me but it did and I figured, why not give it a shot.

I was not going to sit in a room alone and OHMMM my way through a yoga class, so I decided to try chanting my own mantra while running. I picked three words that described my future-self, locked it into my memory bank and headed out for a run. I started to chant the following phrase, “I am powerful, strong and blessed”. At first, I found it funny because I felt ridiculous running and chanting at the same time, but I kept going. Once I hit a rhythm, I started to focus on the words, my pace and my breathing. Next thing I know, the run is over and I successfully completed 3 miles. My mind was clear. I actually felt powerful, strong and blessed. I finished my run without falling or feeling exhausted. I used this method over a period of a month and it literally turned my training around.

I am not the first person to discover mantra running. Running is a very mental sport and many elite runners use mantras to get through some of their toughest races. For me, mantra running has evolved in the few years. At first, I was simply trying to change my focus but now, I use mantras when competing or when heading out for a tough, long run. Mantras are powerful and extremely effective. It’s a true testament on how your mind, body and spirit work together.

If you would like to learn more about mantras, shoot me an email. Let’s find out what words would work for you and try them on your next run. Good luck and happy running!

From Running to Cycling

TIME TO GET ON THE BIKE

pexel.com photos  Roman Pohorecki

pexel.com photos Roman Pohorecki

My first duathlon of the season is coming up and I have not been on my bike since September 2018. Here are my excuses. . .

  1. When duathlon season was done, so was I!

  2. It is too COLD to ride right now.

  3. It’s raining ALOT in San Diego!

  4. I don’t wanna get on the bike, I’m scared. LOL!

I know, pretty pathetic. I am a runner through and through. Rain or Shine, I will show up for a run, but getting on a bike takes a little bit of an effort. So, here are a few tips I use to get me to start cross training on a bike.

Jump on my spin bike for 20 minute intervals. Just like running, I have to ease my way back into training. So, I start on my spin bike twice a week for 20 minutes the first week, 30 the next and so on.

Read cycling magazines for motivation. I love reading running and cycling magazines. The photos and articles really inspire me to start moving.

Find a group of riders. It’s always fun to join other riders and find new routes to take. I recently attended Black Girls Do Bike and TriClub of San Diego meetup to learn more about their group rides.

Host your own riding party. I just signed myself up to host a ride. What better way to get myself out there than to invite others to join me? Knowing other women are depending on me to make an event happen really gets me fired up and ready to ride. So, I am hosting my first ride and if it’s a success I will do it again.

Good luck and let’ get riding!

Black Girls Do Bike | San Diego Tri Club

Posted on February 18, 2019 .

10 Reasons Why I Love My 4 Mile Fridays

I started my 4 mile Fridays a few months ago while training for my last couple of duathlons. Something I needed to do to stay motivated and get out of bed (really to get out of bed). I started posting my runs every Friday on my Instagram story for my own personal accountability. The more I posted the more people supported my craziness! So, now I feel like I have to get my 4 mile Fridays in…YASSS!

Check out 10 more reasons why I love my 4 mile Fridays

1. Gets me out of bed. 
2. Makes me feel like I have accomplished something other than the “norm”. 
3. Fights off all the negative thoughts that swim in my head. 
4. Controls my anxiety. 
5. Puts steps on my watch so I can brag about it at work with co-workers I compete with (I usually win-HA!). 
6. Brings incredible happiness & excitement to my soul for the entire day.
7. Reminds me of how blessed I am to get up on any given day and get those miles in and I’m STILL able to walk (not necessarily straight but I’m walking)!
8. Reminds me of how strong I am. 
9. Shows my girls that daily physical activity is a MUST. 
10. Gets me excited for an incredibly long HOT shower after my run (the best on a cold Friday morning)! ❤️

SeeNicRun Instagram

Posted on February 8, 2019 and filed under Girl Power, Goals, Motivation.