Category Archives: Fitness

Hello DOMS.

DOMS = delayed onset muscle soreness = excruciating pain = walking like a duck = not being able to sit in chairs in under 6 seconds = not wanting to laugh because of abdomen pain = unable to walk up/down stairs….

shall I go on?

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I have a major case of the 48 hour DOMS setting in right about now. If you have worked out before, and have been sore the next day, that is DOMS: delayed onset muscle soreness.

Yesterday (the day after the race) was bad, but today is worse.

DOMS is caused from microtears in the muscle fibers that occur because of prolonged exercise.  Most of the time, DOMS is caused from eccentric activities.  Eccentric means that the muscle is going to be lengthening…. think: when you squat, your quadriceps muscle group is lengthening and when you run, well, it’s all lengthening at certain points.

As I stated in my earlier post, I did not train very well for my half marathon… which is a huge reason why I am suffering the way that I am! You can also prevent (or decrease) DOMS from stretching prior to exercising, hydration, and proper nutrition.

My plan for now….ride out the storm.  Stretch when possible (not to the point of pain!), drink lots of water, avoid eating the brownies, and stare at my finishing medal.

***If you have had symptoms of DOMS (pain, swelling, stiffness, etc.) for more than 3-5 days, you should probably seek medical attention as there may be an underlying injury.  The line between soreness and injury can often be a fine one – which is why there are people out there to help!

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Alright – I’m about to go sit in a car for an hour and drive to class. Then attempt to waddle up 3 flights of stairs.  Hopefully your day is less painful than mine! 🙂 

((This information came from my own athletic training educated mind and I also found this handy resource from the American College of Sports Medicine))

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Half #2 in the books.

I haven’t blogged in 21 days.  To those of you who read this, I’m really sorry.

Truth is, I am really embarrassed about the (lack) of training that I did to prepare for this half marathon.  Here I have been, writing all these posts about how motivated I am and dedicated to fitness and continually striving to live a healthy life…. and I just didn’t follow through.

I admitted this in my last post, my training has been awful.  In fact, here is picture evidence of how terrible my training has been….

Sorry about the bad picture quality!
Sorry about the bad picture quality! Notice all the areas that have no writing? That’s because they weren’t completed.

Embarrassing, right?   

But heading into the race, I knew my training was terrible and I knew I was very unprepared.  So my goal went from running the race in under 2:15 to running the race to finish.

Man, did that make things so much easier.  In fact, my friend Lindsey and I actually had fun. Can you believe it? FUN….running a half marathon…. Never, ever, ever in my life did I think I would say that.  We talked wayyyyy more than we did our last half, we joked around, we sang “The Fox” song, we people watched….Additionally, we walked.  Much more than we did last time.  Mostly because there was an incredible amount of hills.

We ran the Brooksie Way Half Marathon in Rochester, Michigan.  When we signed up for the race, we heard it was pretty hilly, to which I thought “psh, I can handle hills”.  It wasn’t until about a week ago that I actually looked at the elevation page on the website.  Whoops.  Apparently “hill training Monday” (which as you can see above really didn’t happen…) wasn’t going to be enough for this race.  What’s that phrase? What doesn’t kill you makes you stronger? Right? Ha.

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I felt the race was pretty good.  It did seem a little disorganized, parking was a little chaotic (I don’t know why people don’t just get there earlier), one of the dirt roads was very wavy and bumpy, and I wish there was a little bit more rah! rah! along the course… BUT I appreciated the change of scenery (from downtown to suburbia to trails), the change of running surface, and I did appreciate the hills, despite my lack of preparation.

I finished my 2nd half marathon in:

ResultsThis was 11 minutes worse than my last race…. but I am totally okay with that. Obviously there is a bit of disappointment that I wasn’t able to beat my last race time (human nature) but given my lack of preparation and especially my lack of preparation for the hills… I’d say 11 minutes ain’t so bad.

I learned a lot this race, isn’t that what is most important? I learned that:

  • Training is really important, but sometimes it’s okay to let life get in the way. PRs don’t always need to be obtained.
  • Hills aren’t something to be messed with.
  • The race was so much more enjoyable when my nervousness was gone and I was able to relax, enjoy, and appreciate my run.
  • I think races are incredibly inspiring.  If you run a race and aren’t inspired, you aren’t taking it all in.
  • Friends are important.  I wouldn’t have been able to finish when I did, with a smile on my face, if it wasn’t for my friend, Lindsey.
  • I can do this. I did do this.

There is so much about running that needs to be put in perspective. While September is over, it marks the year mark of my running journey.  That’s it – 1 year.  In 1 year, I have run three 5ks, a 4miler, and two half marathons. Seriously? That’s incredible.  When training for this half, I came home from a run and told M “The run sucked, I only got 5 miles in and I had planned for 6”.  And then I stopped and thought… “I just ran 5 miles.  A year ago, I never could have even imagined running 5 miles.”  Running truly is an amazing sport.

Now, with this 2nd marathon under my belt, I plan to take the next two weeks few days and recover (meaning I need to be able to move fully as I am so incredibly sore and suffering through a bit of a knee injury I haven’t blogged about).  I might take a little time off training for a big race and just focus more on exercising for the health of it.  We’ll see though, I can be talked into just about anything.  Because I know I can do it.

Thanks for listening to me – my journey is continuing and I can’t wait to see where all I go.  With school madness in session, I hope to be blogging a bit more and sharing my life.

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20 days is enough to train for a half, right?

Yes, for all you runners out there, you read that properly.

I’ve boasted before about how I have signed up (well, was forced to, due to a wedding present ;)) for my second half marathon.

When we signed up for the half, we were both incredibly excited and ready to get training.  I created a training plan from a few others that I have been researching – I needed it to fit our lives a little bit better.

Well, I’ll be the first to admit. The training for this half marathon has SUCKED. 

Listed below is all of the ridiculous thoughts I have had/should have had/need to have:

  •  “oh, I’ve done this once already so I should be able to do it again”
  • “I can definitely do this after taking 1.5 months off of running and getting married i.e. eating, drinking, and being merry”
  • “Sure, it’s okay to gain 12 pounds after the last half – your knees can definitely handle it”
  • “You will definitely run every day while on your 2.5 week long honeymoon and for sure follow your training plan”
  • “You have 10 chapters and 4 journal articles to read for class? No problem, you can run tomorrow. 3 rest days in a row is good”
  • “Go ahead, catch up on all of your tv shows, have your coffee and your breakfast and plan to run at 3pm when it’s 90 degrees out”

Yes, I know, completely irrational. But so so so so so what is happening in my life right now. 

Reality: I have 20 days until the half marathon. 

My Goal: FINISH. 

I think FINISHING is the moral of the story.  It’s so incredibly easy to get down when I don’t run as long or as well as I would like to.  I think it’s so normal for you to want your body (and your mind) to be able to accomplish something and then being disappointed when it doesn’t happen.  I am absolutely there. 

I really need to remind myself of the following things:

  • It’s been one year since I have really been running for “fun”. That’s it.
  • I’ve already completed one half marathon – the second one is just for the challenge.
  • My mind is my biggest challenge when I am running.  If I could just shut off the little devil, I would have no problem.
  • I know I run an average of a 9:30-11:30 minute mile. I don’t care – I AM DOING IT.
  • I CAN DO IT.  Whether I run, walk, or crawl to the finish line. I will finish.
  • There are so many who can’t run.  Why should I complain about a voluntary sign up for a race?
  • It’s not about the can’t. It’s about the can.

I should take a picture of my training plan to let you all see how atrocious it is.  But the reality is that I have been getting out there. I have been thinking about it, I have been planning for it.  I can do this. I just need to head and my legs to follow my inspirational words. 

Easier said than done, right? 

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Related links:

Motivational Quotes by Carrots n Cake

Clean Eating and Motivation by Half Virgin

How to Train for your First Half Marathon by All in Stride

Rest is for the weak.

Well, not really.

Today is a rest day for me, I always get very antsy on these days.

Because of all the wedding posts, I haven’t been able to really get into talking about how I started training this week for my next half marathon! And yes, I am crazy.

You might remember my recap from my first half marathon on May 5, 2013.  My friend Lindsey and I ran the Borgess Half Marathon in Kalamazoo, Michigan.  We finished the race in 2:24 with the goal of 2:30 in mind.  Gotta love beating your goal!

We signed up for the race initially as kind of a “let’s cross this off the bucket list” kinda thing.  We finished the race thinking we were going to sign up for another (after we were able to catch our breath, avoid calf cramping, and speak).  And here we are. 

Sowa and I

Lindsey got me one of the best wedding presents, ever. She signed me up for the race! We had been talking about it for weeks, but with the madness of the wedding, I just didn’t get around to signing up. So, she forced me to do it.  We are going to be doing the Brooksie Half Marathon on September 29, 2013.  My goal is to be able to run this half in under 2:10.  I think it’s realistic to try to shave off 5 minutes – especially since it’s a fall half and I think the training will be MUCH different! I’m gonna try to stay of the treadmill as much as possible – hopefully it doesn’t snow this summer, but who knows, it’s Indiana.

A major problem in the training is that we are going to be on our honeymoon for a good chunk of it.  So, that’s special.

Monday started our training plan.  I constructed the training plan out of 5-6 different plans that I have researched and tried to tailor it to fit both of our needs and our time demands.  We are going with a 10 week training plan this time around (last time we followed the Hal Higdon Novice training program).  I wanted to incorporate some hill workouts, some lifting, and adequate rest days.

half marathon training program

As you can see from the plan, there are a few stars 🙂 Monday’s 3 mile runs also need to incorporate a hill workout.  Sunday is either for cross training, lifting, and/or rest. I learned last race how incredibly important it is to listen to your body.  If your body needs a rest day, take it. 

Hopefully this training program works…. I am educated, I am smart. But if it doesn’t get us prepared, it’s all on me. Eeeekkk!!

Get your sweat in this weekend and don’t forget to have some fun! 

Scrumptious Energy Bars

I’m a crazy freak.  

A while ago my lovely fiance bought tickets to two Dave Matthews Band shows this weekend. As in, the weekend before our wedding.  I told him when he bought the tickets (in December?!?) that I could not guarantee my presence… as it was the weekend before the wedding.

Well, not everything is done for the wedding, but I need to get the heck away from it before my head explodes.

So, I gave in. And agreed to go.

I’m incredibly excited… we saw the band at Noblesville last year and it was amazing. The shows were killer, the sun was hot, the beer was cold, and the coolest thing was that we could camp right on site.

Knowing we will be camping again this time — and it’s the weekend before our wedding — I can’t eat like I did last year. So, I decided to trust Pinterest to find some delicious snacks I could make to avoid eating Doritos, Cheetos, Lays and all the other crap I ate last year. I am camping with two guys… they are most excited about the crap food.  This recipe is so good that I probably won’t have to even tell them it’s healthy!

I found this link for protein bars. I’ve always heard of making protein bars, but I just haven’t done it. I have NO CLUE why! They are DELICIOUS! and will be able to fill me up for breakfast this weekend and for when I want to snack!

I adapted this recipe from this website…

Ingredients

– 2 scoops dry whole grain oatmeal

– 4 scoops vanilla whey protein powder

– 1/2 natural peanut butter

– 1/3 cup skim milk

– 2 mashed bananas

– handful of blueberries

– 1/4 cup coconut

– 2 Tbspoon Flaxseed

– 1/2 tspoon honey

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FINALLY GOT TO USE MY KITCHENAID MIXER!!! Isn’t she pretty???

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Add ingredients together in a large bowl. The recipe didn’t call for a mixer, but I wanted to use mine!

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Yummy – mix till it’s all blended together.  It will be thick and seem clumpy.

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Spray your pan down and spread evenly.

((I probably could have used a bigger pan, but didn’t))

Put the pan into the fridge for 30 minutes to let it cool and stick all together.

2013-06-17 13.56.40Cut and enjoy!  So, so, so easy. 

I sliced mine up and individually wrapped them so more people can enjoy them!

Sunday workout

I got up this morning thinking, “man, I really need to get my workout in”.

Instead I started the day out with homework (and Monsters, Inc.) and swiftly lost motivation to work out.  So, I decided I’d take the dogs for a walk.  It’s a beautiful day, mid-70’s, and we haven’t been on a walk in a while.

Admittedly, we have not been all that great about teaching our 7 month old Stella how to go on walks.  I’ve tried, and failed many times.  So, we just don’t do it.  I usually resort to taking them to the dog park to run around… completely opposite of what I want her to do on the leash, but still so good for the both of them.

So today, I started with taking Stella (the aussie) out for a few laps around the block to get her a little tired before I brought out Tinsley (the chug).  We got some water, harnessed up Tins and off we went! I tried to keep it pretty close to our house as I know Stella’s inability to walk on a leash.  We live pretty close to a city building and voila! I found a set of stairs that would be great for a workout!

The pups and I did 10 runs up and down the stairs, stopping for water halfway (for them, not me). I definitely worked up a sweat!

Then we moved over to the park right by our house… there’s an awesome bridge that goes over a pretty wide river that I frequently use to end my workouts as an added challenge.  Well, I decided that we rocked the stairs so well, we might as well do 10 runs up the bridge!

Lesson of the day: It’s always important to wear a really good sports bra when you’re taking your dogs for a walk – you never know what kind of workout can be inspired. 🙂 

2013-06-16 11.50.01Me and my running buddies… best picture I could get of us post-run…all they wanted was water.

Hotel Room Workout

Good afternoon! 

I hope that everyone is looking forward to enjoying a fun, relaxing weekend filled with family and remembrance for all of those who have given their lives to fight for our country.

I am spending this weekend in Missouri with my family. My dad’s family is originally from Missouri and my aunt still resides here.  She is gracious enough to host a shower for Mike and I this weekend – we have about 35 family members joining us this today to celebrate our upcoming marriage (35 days, holy crap). Some of the family members will be able to join us for the wedding and others aren’t going to be able to make the trip.  So it’s a very special day for us today – I couldn’t be happier to be here with my family today.

BUT, a 10 hour trip means a weekend stay in a hotel. And yes, I’m still sweating for the dress so I need to make sure I get my workouts in.  The hotel here is awesome, but the fitness center, not so awesome. So, I loaded up my Nike Training App on my phone (I have explored it before, but never done the workout)

I selected Body Flexor – It was a 30 minute full(ish) body workout. 

It was a pretty darn good workout – I got a good sweat in and my legs were a trembling. It wasn’t as good as it would be if I was at home in the gym, but it was still something! When I get my sweat on tomorrow, I’ll be sure to add in a few more things to keep my heart rate up! 

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Have you ever done any of the workouts on the Nike Training App? Any recommendations for other ones?