PUMP ME UP Tuesday

Happy Tuesday! I loved reading all the fun facts you guys had to share yesterday. I don’t know why stupid trivia like that interests me…I think I get it from my Dad. He is always filled with random facts…love you Dad! 🙂

Today was good…another good run. 10 miles (8:30/pace) baby! Woot! I am fueling up now because I have Body Pump in a few hours. Another day to “feel the burn” and I absolutely love my Tuesday instructor. She is awesome and very relatable! Which I think is important! It also makes me realize that I am lucky not to have EE’s Horst!

What’s the worst group instructor you’ve ever had?

On a really quick Body Pump side note: Does it bother anyone else when people (like the ones in the FRONT row) can’t stay on beat? I mean really how hard is it? I definitely don’t have rhythm but this is pretty basic! And can’t you tell when you are off when everyone else in the room is squatting down and you are on your way up? Okay..rant done! 🙂

Dinner last night was a tad boring..even by my easy to please standards! Boring but not tasteless!!! We had salmon (and yes I actually ate the salmon this time around) with green beans and a brown rice pilaf. The rice pilaf was a gluten-free version from Lundberg and if you haven’t ever tried their rice blends…I highly recommend it! You can find them usually at any grocery store in the rice aisle.

Dinner A La Kelly

Someone asked me the other day if I cook every night. Without even thinking I said yes. The woman said, “wow that is so impressive I only cook about twice a week.” That got me thinking…Keith & I do cook almost every single night of the week and weekends too. I guess I never thought this as novel but maybe it is! So I am curious about you!!

 Also don’t forget: OpenSky has agreed to offer a 30% discount to ANYONE who orders the Calphalon set out of my OpenSky Store. (That is a savings of $134.70!!) Just type in coupon code: healthy30 at checkout to receive your discount! This coupon will run for this week ONLY! So don’t miss out!

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And The Winner Is…

Thanks to everyone who entered the Perfect Foods Bar give-a-way. These bars are seriously awesome and even I am jealous of the winner! haha! So are you ready? It is:

KRISTEN @ CHANGE OF PACE 

Congratulations girl! Shoot me an email with your information and I will get it over to the people at Perfect Foods so they can mail off your goodie box!! Woot Woot! Happy Tuesday to you!!  

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Who do you admire and why? 

This is an interesting question. What sparked it was while eating my breakfast this morning, I overheard a conversation between two boys. They were probably 12 (give or take a year) and they were heatedly debating who the best basketball player was. One was insisting it was Kobe while they other held fast in his Shaq love. It made me smile a little as I remember having very similar conversations as a kid. Who was the best and why? To be frank, we still have them today. My husband and I are constantly talking about who’s the best in the NFL in their respective positions. Do we ever really grow out of the hero-worship phase?  

So I thought, who is my hero? I will say that I wish I could be uber lofty and say it was some famous political pioneer, or a famous writer, but really mine is an athlete. Kara Goucher to be exact. I find her to be an inspiration to me. She is a fighter, a runner, and a woman. I am in awe of her and she pushes me to do better in my own training. I find her relatable and very down to earth. Runner’s World did a huge spread on her this month and I devoured every word! Sometimes people just inspire you for all kinds of reasons and some of them can be personal. I only hope that on a much smaller level I can serve as an inspiration to people around me too!  

 

 

 

Kara Goucher

Who inspires you?  

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Sparkspeople had a great article on Gluten today called, Gluten FEAR: Should You Go Gluten-Free? Lots of great information on what exactly gluten is and how to incorporate gluten-free changes into your diet. Go here to read it!

Check Out My Kicks!

I get a lot emails each week about what kind of running shoes I recommend. First, let me start by saying that I think finding the right pair of shoes is kind of a personal journey. Everyone has different feet and like the fit and wear of different shoes.

With that said, here is my background: I run on average about 60 miles a week and I have freakishly tiny feet for my height! I am 5’6 1/2″ and I only wear a size 5.5 shoe. I have extremely HIGH arches. Not sure about your arch? Check out this photo of what a wet footprint would look like.

Then there is the concept of pronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion. Want more information on pronation? Check out this Runner’s World article complete with explanation videos.

So what kicks do I sport? I wear two types of shoes made by K-Swiss. What, K-Swiss makes running shoes? Why, yes they do! Don’t worry, I didn’t know that either until recently. I used to wear Mizuno, specifically the Waverider, and while I still love those shoes I just found K-Swiss to be a better fit for me. About a year ago, I met a professional triathlete, James Cotter, who is sponsored by K-Swiss and on his recommendation I tried them out. It was love at first wear!

The two styles I like for me are the K-One and the Konejo:

K-Ona

• An Ultra-light (9oz) and stable running shoe perfect for fast days and races.
  
• Durability is achieved with an Aosta® II rubber outsole.
• Flexibility is enhanced by anatomically correct flex-grooves.
• Support is obtained with a direct injected urethane support cage with five-stripe branding on top.
• Stability comes from a rigid TPU midfoot shank.
• Breathability is enhanced by a Flow Cool System™ for moisture management.
• Cushioning is provided by Superfoam® technology, an Si-18 technology crash pad and a k-EVA midsole.
• Comfort is enhanced with a seamless upper construction.

Konejo

• A lightweight stable running shoe
  
• Lightweight is achieved with an open mesh and molded synthetic leather upper.
• Stability and motion control are enhanced with a “Y-Beam”; TPU arch support and medial posted midsole.
• Cushioning is maximixed through GuideGlide Guidance System™ and a triple-density Superfoam® compound.
• Durability is enhanced with an Aosta® II outsole with anatomically correct flex-grooves.

 I like both of these styles for different reasons. They both fit a little differently but fit true to size! I have a 5.5 in both and have never gotten any blisters or chafing from them…even straight from the box! I can’t say enough good things about these shoes. I also need to point out that I am NOT being paid or endorsed by K-Swiss…this is just simply my personal opinion about how great the shoes are!

Hope this information was helpful and useful to all your fabulous runners out there!

 

Running Rules

Here are some running rules and information from Runner’s World magazine. As a runner I thought these were VERY appropriate and something I think everyone should read. 🙂 haha…enjoy!

RUNNING RULES OF THUMB

1. If you see a porta potty with no line, use it. Even if you don’t need to.
2. If you have to ask yourself, Does this driver see me? The answer is no.
3. If you have to ask yourself, Are these shorts too short? The answer is yes.
4. 1 glazed doughnut = 2 miles
5. You rarely regret the runs you d0; you almost always regret the runs you skip.
6. Not everyone who looks fast really is, and not everyone who looks really slow is.
7. Nobody has ever watched Chariots of Fire from beginning to end. Not even the people who made it.
8. You can never have too many safety pins on your gym bag.
9. Running any given route in the rain makes you feel 50 percent more hard-core than covering the same route on a sunny day.
10. If you care even a little about being called a jogger versus a runner, you’re a runner.

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PASS GAS, NOT JUDGEMENT!

Runner’s ingest a fair amount of healthy foods, which produce gas in the GI tract, where it can not stay forever. Especially when that GI tract is bounced and jostled. Passing gas while running is excusable and inevitable, but…

• You may not mock another runner for having passed gas, unless he/she has previously mocked you for the same.
• If a runner has taken pains to mask flatulence, pretend nothing has happened.
• It’s fun to pretend that the gas you expelled is propelling you forward, like a little booster rocket.

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A PR IS A PR FOREVER, BUT…

You may advertise a personal record (PR) time, or otherwise claim it as your own with no further explanation for two years after setting it. After two years, however, it becomes uncool to tell people, “My marathon PR is 3:12” without providing a disclaimer – e.g., “My marathon PR is 3:12, but I ran that 63 years ago.”

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EXPAND YOUR SENSE OF FUN

As a runner, your definition of fun – which might have once included water parks, screwball comedies on DVD, and scrapbooking – must be, well, let’s just say broadened and might include:

• Waking up at 5:30 a.m. to run 10 miles
• Running in blistering heat
• Running in the rain
• Running in 400-meter circles
• Feeling as if your lungs are about to explode
• Paying good money for the priviledge of turning your toenails black
• Any combination of the above

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“LOOKIN’ GOOD!” …AND OTHER RUNNERS’ LIES

Lying is NOT something we normally endorse. But it’s perfectly acceptable to tell a runner that he is looking good at mile 19 of a marathon when, in fact, he looks like an insomniac who’s trying to sneeze, and is confused because someone has switched his running shoes with replicas of concrete. The go-to lie is “Lookin’ good!” Or you could say, “If I weren’t sp awed by the apparent ease with which you’re navigating this course, I might be angry with you for nearly knocking me unconscious with your awesomeness!” The key is to say something. Even a zombie appreciates encouragement.

 Have a good night everyone…be back tomorrow!

San Antonio RESULTS

I LOVE the Internet! My official race results are already posted from this morning!!! How Cool!

My time: 1:39:34 (1/2 Marathon: 13.1 miles)

Splits
5K: 23:3 (7:36 mile pace)
10K: 46:41 (7:31 mile pace)
15K: 1:11:05 (7:38 mile pace)
13.1 MILES: 1:39:34 (7:36 mile pace)

Overall Place: 394 (out of 20,021 half marathon runners!)
Overall Place (by sex): 66 (out of 12,585 women!)
Place in my age group: 22 (out of 2,148 runners 25-29!)

Thanks to everyone for the support and good-luck wishes! It all helped!!

GOOD LUCK RUNNERS!!

Okay, I am packed and ready to hit the road to San Antonio! It is the weekend of the second annual Rock ‘n Roll 1/2 Marathon & Marathon! I want to wish everyone who is running GOODLUCK!! Let’s have fun, kick some butt and show San Antonio what we Austin runners are all about!!!

Best Running Cities in America

In this month’s edition of Runner’s World magazine there was a list of the best running cities in America. Check it out:

1. Portland
2. San Francisco
3. New York
4. Boulder
5. AUSTIN
6. Boston
7. Eugene
8. Chicago
9. San Diego
10. Flagstaff

Great New Find

I am in love with Zico Coconut Water! It is called “Nature’s Sports Drink!” It contains more potassium than a banana and has only 60 calories, beating artificial sports drinks for healthy replenishment and hydration. Great for athletes!!! It also has 0g fat and no added sugar. It is ALL NATURAL with 5 essential electrolytes and low acidity. You gotta try this!! I have seen it at Whole Foods, HEB, and the Natural Grocer! It is SO yum!

THE L AST LONG RUN!

I want to send a “shout out” to all the awesome people competing in the San Antonio Rock ‘n Roll Marathon and 1/2 Marathon on November 15th! TODAY WAS THE LAST LONG RUN!! Woo Hoo! Kudos to everyone! Now we can taper before the awesome race!! GO RUNNERS GO!

5 Pre-Race Nutrition Mistakes to Avoid

Fall is approaching which means the runner’s start coming out of the woodworks and focusing on races. Whether it is a 5K, 10K, Half Marathon or a Marathon your nutrition is just as important as your training. Here are 5 common mistakes that runner’s make prior to their race!

The Mistake: Eating a box of pasta. Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You’re going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.

The Fix: Consume moderate quantities—not huge portions—of carbs for several days prior. Massive amounts of any food throw your system a curve ball. Have oatmeal for breakfast, potatoes at lunch, and pasta for dinner. Space it out and eat just to fullness, so you don’t get indigestion or have trouble sleeping.
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The Mistake: Drinking gallons of H20. Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes (the minerals responsible for optimum muscle contraction). Diluted electrolyte levels can cause muscle weakness or cramping.

The Fix: In the days leading up to your race, drink fluids as you normally would to stay hydrated. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, drink 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

The Mistake: Loading up on fiber. Normally, runners should make sure to eat lots of cruciferous vegetables, beans, and whole grains. And if you’re used to such foods, all that roughage right before a race may pose no problems for you. But if you’ve been living on pizza and burgers, now is not the time to become a vegan. Loading up on high-fiber foods can cause uncomfortable gas, especially if your stomach is plagued by pre-race jitters.

The Fix: If you think fiber might be an issue, cut back on those foods three days before a major race. That includes beans and bran cereals-but not fruits and veggies, which you should eat in modest portions. Think one cup of pineapple, a handful of cherries, or a few broccoli florets. But, if you’re racing every weekend, reduce your fiber intake only on race day to make sure you don’t trim all fiber out of your diet.

The Mistake: Skipping breakfast. Too nervous or worried about feeling full, some runners can’t face food on race morning. But without it, you’re likely to bonk in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through. There’s no way to get enough fuel midrace to make up for the energy you missed at breakfast.

The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can’t stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won’t leave you feeling overly full.

The Mistake: Trying something new. If you’ve never had spicy salmon sushi, don’t order it the night before your race. You won’t know how a food affects you until you’ve tried it-and last-minute experimentation could send you bolting for the bathroom and leave you dehydrated.

The Fix: Stick with what you know for a week before race day. Check the race Web site to confirm which drinks and gels (if any) will be offered along the course so you can test them out in advance. Don’t be afraid to skip the pre-race dinner or hotel breakfast: If you’re not used to downing sausage burritos pre-race, you’re better off sticking with a familiar bowl of pasta. As long as it isn’t huge.

Bottom Line: Eat Better! In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.