So for the month of September, I set a goal to log at least 100 miles or more. Well as of today, I am at 99.50 AND I have boot camp tonight, so I will get in that .5 or more. I didn't realize that I was running so much this month. I had a half and 10k this month, I am training for 2 back to back half marathons in October which I am very excited about and I been consistent with EVERYTHING!
You should always set some goal for yourself monthly. I usually never set a goal for miles, it's always weight, a race or bling. Since I see so many of my sole sisters tracking the mileage for the month, I figured this would be a great goal. So what should I do for October, well I better figure it out pretty quickly. Maybe I will set a goal of 125 since I have 2 halfs and a 5 mile run. Decisions, decisions......
Anyways, so I decided to give myself a reward for completing my personal goal and that will be done this Sunday. I will get a 2 hour sports massage, YEA ME! Yea, this may not be the best post, but had to give a shout out to myself for hitting my goal this month.
Look for tomorrows post.....it will be a topic on nutrition!
3/4 pound 95 percent lean ground beef 1 tablespoon chili powder 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/4 cup water 1 can (15-ounce) black beans, drained and rinsed 4 medium Roma tomatoes, chopped 1 small jalapeno pepper, minced 1/2 teaspoon salt 1 head green leaf lettuce 1/2 cup shredded part-skim mozzarella cheese 2 ounces baked tortilla chips (about 32 chips) 4 tablespoons fat-free Greek yogurt
Stalk of green onion
Instructions
1. In a large skillet, brown the beef over medium heat, stirring occasionally until done. Add the chili powder, garlic powder and cayenne pepper. Add the water and stir to combine. Add the beans and continue to cook until warmed through.
2. In a small bowl, prepare the salsa by combining the tomatoes and peppers. Mix in the salt.
3. To assemble the salad, toss together the lettuce, cheese and tortilla chips. Top with meat mixture, green onion, salsa and Greek yogurt.
After the race yesterday, I was doing some observations such as what the runners were doing as soon as they crossed the finish line. I mostly observed that as soon as someone came through, they would quickly find somewhere to sit down. This is something that you do not want to do and I will explain that below in my tips section. I also find that people would grab water and snacks, but not eat it and again you want to keep yourself hydrated as well as give yourself some recovery fuel. So, I decided to post some Post Race Recovery Tips that I feel are important after any of your races.
These are just a few tips from my experiences, but there are many more out there!
Move around: Don't sit down
after any race, make sure you are up and walking around. It is
important that you keep the blood flow pumping. You want to avoid
getting any leg cramps or stiffness, so make sure you are stretching as
well. Fainting is an issue that often happens after races, so make
sure you don't sit down too quickly. If you keep moving, your body
will love you later in the day remember that.
Eat Up: When you grab that water or
those snacks that the race provides, please make sure you are utilizing
them and not carrying them around. It is important to keep your body
properly hydrated especially after all of the sweat you have poured out
during that long run. It is important to re-fill your glycogen
storage by eating some fat, protein and carbohydrates. If for some
reason your stomach can't handle the snacks or you just don't feel hungry (as
myself) try to drink some chocolate milk or a sports drink that will keep
your electrolyte balance up. Try to eat 200-300 calories at least.
Give your body rest: Give your entire body
including your mind a rest because not only do you deserve it, but you
need to allow for proper rest and relaxation of your body. You can
possibly risk further injury by going back out there and running. If
you just have to get out there, do a short walk and some stretching
afterwards, but I wouldn't recommend no more than that. Remember you
don't want to ruin all of that hard work you put in by going out there and
causing an injury that will set you back.
Soak: I personally do not do ice baths,
but a lot of people recommend these and I am not opposed to them. I
usually take a luke warm bath after my races and soak for at least 20
minutes. Epsom Salt works for some and just a regular bath works for
others. Do what makes you feel best. I do ice my knees after
races just in case they decide to start to ache later in the
day.
Recovery, Recovery,
Recovery: Take advantage of the free massage often offered at running
events if possible. Once you get home, again take an ice bath if you
choose or just soak plus make sure you do some soft stretches to help
decrease any stiffness or pain. Make sure you get a good meal
following your race and continue to eat good after so you can restore some
of the proper nutrients your body may have lost during the race.
Day following your race: If you must get out there, go for
a slow walk, but try not to do any running so you can allow your body
proper recovery. Be sure to drink 4-6 oz. of fluids every hour
to keep your body hydrated and make sure you get in some sort of salt
intake to recover any loss in electrolytes. Remember to keep
stretching.
Be excited: No matter if you beat
your last time or did worse, remember that you are doing better than most
people out there AND there are a lot of people who wish they could run, so
be happy for yourself and celebrate that you did it. You are the
only one who knows how it feels personally to achieve running a 5k, 10k,
half, full, ultra or etc, so be happy and rock your bling. You did
it!
Remember: Just make sure that
you reflect back on what you did during your race and think of what went
right and what went wrong. You will only improve if you realize what
things you could have changed and be sure to take those with you whenever
you decide to train for your next race. Every race is a learning
experience for all, doesn't matter if things were great or they were
bad. Learn from yourself.
So today I completed my 5th half marathon of the year. It was cool out this morning and I knew things were going to go ok because I wasn't nervous at all!
This was a small race, I believe it was around 300ppl. There was a 5k, half marathon relay and a half marathon offered.
Before I went into this race it was agreed that I would run this race with my running sister Shanda to get her a PR and this would be a good training run for me.
Race started promptly at 7:30 am and we started out in the middle of the pack. She wanted to attempt to run the first 3 mi, but we stopped at 1 mile and then kicked in her interval. The course was pretty much flat and majority was on a city trail. So to get back on the running part of this race, I was staying slightly ahead of her at the pace that she needed to meet her goal. I believe that we started out too fast, but I wanted to make this a comfortable race for her. I would keep my pace around 11:50/12:00 to keep her in the 12 range, but what started to slow her pace was the walking portion. She needed to stay under a 16min mile. I was walking about a 14min pace to keep her on track. We was doing very well until the 9th mile when we had a small complication, but nothing that we couldn't overcome together.
We slowed it down, did a little more walking so we could bring it in strong. She was doing really good the entire time, just had to keep her encouraged. It seemed like the last 3 miles was a long time for her, but I stayed with her every step of the way. No woman is ever left behind and I don't care if I don't know you. Sometimes we have to set aside what we want to achieve at a certain race to help others reach theirs.
As we approached the finish line we had lots of cheerleaders from our run group and I believe that gave her the extra push to run it in strong. Sunny, a pace leader for DRC shouted out to me that "you said you can't pace someone, but you paced her the whole way", that just made my day because we both accomplished something. I tell you, it's not easy to pace someone when you have to slow down from your regular pace, but it's something that can definitely be done! To see that person achieve their goals, smile and be happy.....that's enough for Leesha!
Shanda PR'd and did it by 10 minutes (I may be off a little) so I was happy that I could help her and encourage her to keep going when she wanted to give up.
If you take one thing away from this, please realize that it's not always about you. Sometimes you have to step outside of "your" box and help others. There are other races out there that can be your target and I knew going into this one it was NOT for ME, it was for Shanda.
So I am less than 9 hours from running my next half marathon this year! I am pretty excited because I will be pacing my running buddy tomorrow so we can get her a PR which I know will happen.
Weather is on our side. It's been so hot here in Dallas, but we got a nice cold front. Today was a pretty productive day. I had packet pick up, the first chapter meeting of our sororial year and a pre race dinner. I've been eating pretty clean especially in preparation for this race.
As you see below I am race ready. It took me quite a while to figure out what shoes to wear because I have several pairs for different type of runs and workouts. I decided to go with my Kinarva 4 shoes as they are light weight and very good for me on a flat course plus I have my insoles to keep my feet in line. My Garmin is charged fully and I will be wearing my chest strap. I heart rate trained when I first started out running, so I am just use to wearing it and watching my heart rate.
I have my pre race breakfast set out. I always eat something that will stick to me such as the peanut butter which also has the protein, an apple for some sugar and half of a banana for the potassium and carbs. I eat this about 1.5 hours before the race and then I eat half a granola bar about 30min before we start the race.
I also have my clothes laid out and I am matching from head to toe. Will post pictures on my blog tomorrow with my race discussion.
Well it's 10:40pm and I need to get some rest as I have to be up at 5:30am.
One thing that most walkers/runners struggle with is finding the right shoe for them. You can go get fitted at a specialty shoe store in your area, but sometimes you still find that the shoe just does not work for you. What do you do......well for most, they return them and try a new pair.
It took quite a while for me to figure out what shoe was best for me especially when running. Since I do a lot of cross training, I figured out really quick that the shoes I run in I can't cross train in. I have a pair of shoes for boot camp/cross fit, a pair for short distance runs including sprinting, a pair for long distance runs including hill repeats and of course my half marathons. Now, call me crazy, but all of the shoes you see below except for two of them (the worn out pair at the bottom right & the brand new shoe to the right of those) all have plenty of miles left on them. I like to have a variety of shoes because I want my shoes to last as long as possible especially when a couple of them are your favorite. Now, I am not telling you that running in the same shoe is wrong, but I do think you should have one for longer distances and another for shorter distances. It is also important to not use your RUNNING shoes for CROSSTRAINING.
Saucony Girl!
I use to run in Nike's and New Balances, but the Nike's were not providing me enough support and the New Balance's toe box was too wide for my narrow foot. I ended up wearing Saucony at my doctors recommendation AND I get even more wear out of those shoes because I put orthotics(not custom made, but purchased from the podiatrist office) which allows me to keep my foot inline when running. When doing plyometrics you must have the right support because you do not want to roll your ankle then you have another issue to deal with. I paid $50 for my orthotics and they last me 6 months which I think is very reasonable. You can purchase some from sporting good stores, but they never have a big variety for your to chose from and there are no experts there to tell you if it's good for your foot or not. Go back and read the article I put up about your wear pattern and this will help you to realize if you are a pronator, supinator or neutral.
Here are some common mistakes people make when buying shoes:
courtesy of Runners World
1. Buying shoes that are too small. "Tight-fitting shoes lead to blisters and black toenails and that kind of thing. Women in particular are used to wearing their shoes close-fitting, as they're often more self-conscious about the size of their feet. We like to say, 'Play the piano with your toes,' meaning the fit should be roomy enough in the forefoot—about half an inch—but not sloppy."
2. Buying for looks. "Some runners are too concerned with fashion, and we try and steer people away from that. Often, when they get a shoe that looks cool, they end up coming back in a few months and saying, 'This shoe hurts me. I had a problem with it.' When you buy, think feel and fit, not fashion."
—Bryan Mahon, Philadelphia Runner , Philadelphia
3. Assuming your size. "People assume that a size is a size—that an 8 in a Nike will be the same as an 8 in a New Balance. But sizes differ because of different lasts (foot forms), the different shape of the upper, and the way the shoe is stitched together. Have your feet measured every time you buy, and always try the shoes on for fit."
—Johnny Halberstadt, Boulder Running Company , Boulder, Colorado
4. Not asking for deals. "When you're ready to pay, ask if there are any discounts available for running club members. Most specialty stores offer discounts from 10 to 20 percent; we offer 10 percent to our local track club. It costs $20 to join it, so if you buy two pairs of shoes, your track membership is paid for."
—Tim Rhodes, Run For Your Life , Charlotte, North Carolina
So, what you should take away from this is make sure that you are buying the right shoes for YOU and make sure you are being properly fitted by a professional. Don't assume that shoe is for you and don't just busy because they are cute because I know we all have done that. Treat your feet right, you only get 2 pair of them at the end of the day. Remember that if your feet are not in line, it can affect your hips and also give you back issue which you do not want. So, if you are confused and don't know what to do make sure you are going to a specialty shoe store or consult with your Orthopedic Doctor or Podiatrist as I did. It does not hurt to ask. Rather be safe that sorry later!
Many of us get frustrated when we are not increasing our speed when running. You start to be too hard on yourself and then get those lovely mental blocks! I was reading a really good article on improving your speed without increasing your mileage. This is important because running long distance isn't for everyone. I know several people who run 5k's consistently so they can work on speed and that is a really good thing to do. Now, if you are not worried about increasing your speed, then run all the miles you want! I personally love to PR, so I will take these tips and use them. Although I plan to run a half marathon every month till the end of year, I will also continue to work on my speed. I love doing speed drills on the track especially doing farklets (I will post another about these). I also run hills and complete hill repeats. Cross training is a factor in my opinion, you have to build strength and this article talks about strengthening your core. AND most importantly, you have to be consistent. If you are not consistent, do not expect your results to be great all the time. You have to keep pushing, never give up and give your body time to adjust. Check the video out and the article below.........
1. Vary Intensities.
Running fitness is determined primarily by the combined volume and intensity of running you do each week and secondarily by the challenge level of your hardest individual runs. Because of this second factor, a week of training in which hard and easy runs are alternated will make you fitter than a week of equal combined volume and intensity in which every run is moderately challenging.
Your typical week should include three designated hard runs: a run featuring short, fast effort; a longer run at a moderately high intensity; and an even longer endurance run. These three hard runs should be separated by slow, easy runs. For example, you might choose to perform your hard runs on Tuesday, Thursday, and Sunday, take Monday off, and do easy runs on Wednesday, Friday, and Saturday.
2. Be More Consistent.
Consistency is key to success in running. Fitness is built gradually over a long period of time. By training consistently year-round you will start each year at a higher base fitness level than the year before and be able to build on your gains of the past year. Too many runners allow themselves to fall out of shape at one or more times in the year, and as a result they spend most of each year just trying to get back where they were at the peak of the previous year.
A little time off is a good thing, and you certainly can’t train at peak levels year-round. But what you want to avoid is taking more than the minimum amount of time off to stay mentally and physically fresh. Instead, continue to do a little running or alternative training most days even during periods when you are not actively training for an important event.
3. Practice Step Cycles.
Just as alternating hard days and easy days will make you fitter than doing a moderate-effort run every day, alternating hard and easy weeks of training will do the same. A multi-week training period in which the running workload is intentionally varied from week to week is called a step cycle. The idea is to start a step cycle with a week of training that is challenging but manageable, then increase the workload slightly the following week, and then either increase it slightly again the third week and reduce it sharply for recovery in the fourth week or go straight to a recovery week in week three.
Four-week step cycles typically work best for fitter and more experienced runners. Three-week step cycles are appropriate for most runners. It’s not only the total weekly mileage but also the challenge level of the hardest runs that should vary in a step cycle. But, focusing just on mileage, here are examples of three- and four-week step cycles:
3-Week Step Cycle (Beginner)
Week 1: 20 miles
Week 2: 24 miles
Week 3: 16 miles
4-Week Step Cycle (Advanced)
Week 1: 60 miles
Week 2: 64 miles
Week 3: 68 miles
Week 4: 50 miles
4. Run Hills ( the one thing a lot of people avoid)
Adding hill running to your training is a great way to get more fitness bang for your workout buck. A hilly five-mile run will challenge you more and stimulate greater fitness gains than a flat run of the same distance. Specifically, running uphill develops aerobic capacity and leg strength, while running downhill improves leg “stiffness” and running economy.
There are various ways to incorporate hills into your training. You can do your weekend long run on a hilly route, run a set of intervals uphill or downhill (e.g. 6 x 2 minutes uphill @ 5K effort), or do a few 10-second uphill sprints after completing an easy run for a quick power-building stimulus.
Naturally, you don’t want to hit the hills every day, but be sure that not a week goes by without your doing some hill running.
5. Sprint
It’s truly amazing how many runners never run as fast as they can. While distance runners seldom sprint in competition, including a little sprinting in your training will make you a better distance runner nevertheless, by increasing your stride power and running economy. Plus, it’s fun.
A little bit of sprinting goes a long way. Just a handful of all-out efforts lasting 8 to 10 seconds a piece, done each week, will make a difference you can feel. And did we mention it’s fun?
6. Do Plyometrics
Running is a form of jumping. Plyometrics, or jumping exercises, isolate and develop the jumping element of running to make you a better runner. Research has proven that replacing some running with plyometrics enhances running economy and race performance.
As with sprinting, a little but of plyometrics goes a long way. Try doing just 5 minutes of jumping exercises after completing an easy run twice a week, or add a couple of plyometrics drills to your weightlifting workouts.
7. Strengthen Your Core
Most runners think of strengthening the core muscles as a way to reduce injury risk. While it probably works, there’s actually no scientific proof that a stronger core keeps a runner healthier. But there is proof that doing core strength exercises improves running economy and performance, probably by reducing the amount of energy the body loses to the environment through laxity in key joints.
You don’t have to make time to strengthen your core. Just do some crunches and planks and such three times a week while watching TV at home. Who says you can’t?
A running buddy of mine posted this on Facebook about a week ago. If you are looking for some good motivation, check out this video and save it so you can have it for other times of need. Enjoy and feel free to post comments on how this video made you feel!
Even Wear:
Treads across the heel and under the ball of the foot are both worn, with additional wear marks underneath the big toe. Diagnosis: About 80 percent of all runners show this pattern, which indicates an even transition along the foot from heel-strike to toe-off. These are the hallmarks of a healthy stride. Recommendation: Runners who show this wear pattern are okay in the shoe model they're wearing, although heavier runners may benefit from a shoe with some stability, such as the Nike Air Structure Triax 10 (reviewed in the Spring Shoe Guide) which will keep your stride better aligned. Just keep an eye on the treads: If they're worn smooth at any point, it's time for a new pair.
Edge Wear:
Tread loss is concentrated at the outside of the shoe. In extreme cases, there will be holes in the upper where the runner's foot has broken through. Diagnosis: This is the usual wear pattern of supinators--runners who don't pronate or roll their ankles inward enough and tend to strike the ground with the outside edges of their feet. High, rigid arches that restrict the foot's inward roll are a common cause of supination. Recommendation: Landing on the outside of the foot puts a lot of pressure on the leg, so these runners tend to be candidates for stress fractures. They should look for well-cushioned shoes, like the Nike Air Pegasus 2007+ (see the Fall Shoe Guide)that absorb some of the pounding, and they should avoid stability shoes.
Heel and Forefoot Wear:
Significant wear in the heel and the ball of the foot extending to the big toe. Diagnosis: Runners who overpronate, or roll their feet too far inward as they land, commonly show this wear pattern. They often have flat arches and a more flexible foot, so it rotates farther inward on the ground. Too much rotation at the hip or knee can also cause overpronation. Recommendation: Shoes that provide a lot of arch support can help overpronators limit the inward roll and keep their stride in line. Since they break down soles more quickly than other runners with the extra rotation on the ground, overpronators should wear heavier shoes with more durable rubber outsoles, such as the Brooks Trance 7 (see the Fall Shoe Guide).
Heel Wear:
Heel worn down to the midsole, with some slight wear around the ball of the foot. Diagnosis: This wear pattern occurs with runners who overstride, meaning that they run with their feet too far in front of their body. Most of an overstrider's foot rotation happens in the air, which puts the heel in sole position to absorb the force at impact. Recommendation: Overstriders should look for shoes that offer a lot of protection, like the New Balance 1223 or the Brooks Radius 7 (see the Fall Shoe Guide) (depending on their arch type), since they are more durable and have extra cushioning to take some of the shock out of landing. They should also keep an eye on the heels of their shoes and be sure to replace any pair when the tread on the outside wears smooth.
Stretching is a form of exercise in which specific
muscles are stretched in order to build flexibility and relieve tension.
Believe it or not, stretching is one of the most controversial subjects in
exercise and sport. For many years, experts, would-be experts, athletes, and
coaches have disagreed about many aspects of stretching.
Runners following a training program tend to focus
on building endurance and speed. Yet, a flexible body is more efficient, sees
more gains in strength and endurance, enjoys more range of motion, is less
injury-prone, recovers more quickly, and simply feels better. Regular stretching
is a must.
Before stretching, always jog at least 10 minutes
to warm up the muscles. Never stretch "cold" muscles. Also, you
should always take time to stretch after a run.Studies suggest using just one form of stretching is not as beneficial
as using a variety of stretching routines. Using a variety of stretching
exercises will allow athletes and runners to experience the full effects of
stretching.
Types of stretching
Static — Target muscles are stretched by the work of other muscles
Active-isolated — Flexibility training that isolates a single muscle group
Contract-relax — Isometric contraction of the targeted muscle
Yoga — Static-active stretching that increases flexibility and can speed recovery
Dynamic — Controlled movements to improve range of motion and loosen up muscles
So on Sunday, September 15th I was scheduled for a 9 mile run per my training log. Ran with my Diva's at Andy Brown Park and surrounding areas. This was a really great run too, that's why I had to post something. I managed to average an 11.5min mile pace running and 12.5min mile pace walking. NOW, I have been working hard to get my walking pace up since I am an interval runner so this was a GREAT accomplishment. I was feeling really good this day. Legs were just moving swiftly, breathing was under control, I could talk and run (which again is something I don't do often) AND I was had NO allergy issues.
Not much of a post, but I had to put it out there because this was a major accomplishment for me. It's not easy running in these legs of mine!
Since I LOVE making smoothies, I wanted to share this one with you all.
Ingredients:
2/3 cup orange juice
1/2 cup strawberry greek yogurt (Chobani)
1 medium banana
2 cups fresh cut strawberries
1 tablespoon of honey
1 cup ice (add more if you would like)
It makes 24oz and I drink 8oz.
I put all the ingredients in Myfitnesspal and 8oz is 140 calories!
RACE DAY! I get so excited about race days because #1 I get to run, #2 I get to be around a group of runners & walkers and those who are doing a race for the first time & #3 I get to collect my bling at the end! So today I was planning on running the 10k as fast as I could, but I had a last minute change of heart when I started running through the start. I decided to coach my running buddy though her 10k. This was not a first for her, but I knew she could run much faster than what she thought so I decided to give her that push. So when running with her I asked her about her goals, which she didn't set any for this race which was fine because you don't always have to have a goal when running a race.
So I came up with some goals myself for her while running so she could beat her last 10k time. We started out by running the first time 1.5mi straight around a 12.5min pace, then we switched over to intervals for a little. I stayed ahead of her the entire time so she could increase her pace and I also let her start out at times so I can watch her gait and arm movements especially when we were hitting a steady incline. I would average a 11.5 to 12.5 pace so she could keep that 13min pace since we were walking and running. We took advantage of the declines, but the goal here was to keep the pace and don't increase, stay consistent which was hard because you want to run faster going downhill.
She averaged about a 13min mile which was great considering she does 14 and 15min miles at other times plus this route was not a flat course. Legs were feeling good the entire time till that last .50mi when it was all uphill which irritated her hip a little so we slowed down to have a strong finish. The goal was to sprint the last .25mi in, but since it was all uphill we sprinted it out right when we hit the top of the hill.
We brought it right in together and collected our "bling". I was proud of her because she ran faster, didn't give up and she hit a PR (personal record). Even thought she kept saying "I'm tired, I'm winded", I knew she could do more because she was talking, heart rate was average and I just knew ahe wqs having mental blocks. It really felt good to do that for her. I don't want any recognition from it, but sometimes you have to step back and help others. I'm no perfect runner, but I do know a few things and I didn't have anybody when I first started out. Overall she was tired, happy and hungry.
Post race celebration was fun. We danced, took pictures, watched the awards ceremony and just mixed and mingled with other ladies.
After all of that we headed to the Midnight Diner to eat brunch and by that time I wasn't feeling all that great. The "runners trotts" hit me and it was all because I wasn't eating very clean the entire weekend. Not every runnet gets this, but when you do it's no fun at all. There isn't too much you can do about it, so I just worked through it, ate my food and headed back to our hotel tobget ready to leave the Queen City. By the time we reached the airport, I was feeling better. So I'm actually happy that happened to me because it showed me that I need to stay clean especially during marathon training.
Overall, I had a wonderful time at the conference. So glad I went to experience it in person. The conference helped me confirm that I do want to get my run coach certification whenever it opens up! When I was helping my friend there were other women who followed along and that right there allowed me to see that I had it in me to be one. I'm not a perfect runner and I don't know anyone who is because we all have our bad, good and great days. So be looking for me to be a Certified Run Coach very soon!
Today was not as physically active as planned. I slept in, but got up to get ready for my first class which I didn't even make. My schedule was CrossFit, Fit & Flex: Barre & Yoga for Runners. I didn't make it to any of the classes, BUT Friday was suppose to be a rest day and I worked out hard on that day, so I took it on Saturday. Worked out perfect since the next day was race day.
Most of the morning I was with our Regional Ambassador and one of our Dallas Ambassadors for BGR. Did some more shopping in the BGR store with them as well and had some good conversations about nutrition. We was discussing caloric intake with exercise and I was explaining to them that you have to feed your body or it will go into starvation mode. 1200 calories is the bare minimum and if you are exercising on a regular basis you need to add the right amount of "good" calories. What I meant by the right calories is eating fruits, veggies, lean proteins and simple carbs. I know it takes a while to get it figured out, but if you are consistent with this clean eating you will see results at the end of the day plus it's not all about weight, there are other factors that should be considered such as fat pounds, muscle mass, body fat percentage, etc etc. I know it's hard to think that eating more is healthy, but I wouldn't tell you wrong. I lived by this for almost 2 years and that's how I lost 100+ pounds. It was a great conversation to have with them and it's always good to share what you know with others. Now what worked for me may not work for all, but you do have to fuel your body!
Next we went to the BGR Dallas luncheon at a soul food restaurant. I actually ate very good, got a 3 vegetable platter and shared it with one of my running buddies because we had a dinner later that night to prepare for. It was a nice meet up location where other BGR groups from other cities/states were present.
Later that evening was the BGR Experience dinner. I ate Penne pasta with marinara sauce, grilled chicken, 1.5 breadstick and a house salad with a creamy vinaigrette sauce. I decided to avoid the Alfredo Sauce because it's very rich and fatty plus when I run I get "runners trots" if I eat the wrong foods. I also had tea and water. They served a very light pastry with fruit as well for desert. The keynote speaker was Marian Jones. She spoke very well and I enjoyed hearing her life story. One thing I loved that she said was "regardless of your pace, keep running". That is such a true statement because the fact that you are getting out there to exercise is enough. Pace isn't everything, sometimes you will run fast, slow or just need to walk. Just remember that no one expects you to get out there and be able to run fast or lift heavier weights, but they do expect you to try and give forth the effort. Over time all of this will pay off and you will find yourself doing things you never thought that you would.
Just keep in mind that there are people out there that WISH they could do the things that we do....so keep a positive attitude and keep smiling!
Day 1 of the conference was awesome. I started out my day by registering for the conference & race. Purchased a few things from the expo and even got properly fitted for a sports bra (very important ladies that you are getting the right support).
After all of that, I went to Cardio Kickboxing and the instructor Tasha was great! She put us through an intense 45min workout. T2Fitness is the name of her company and she is based out of Norfolk, VA.
I then went to Fit & Flex for 45min of spinning. This was another great workout and my thighs were on fire by the time I finished this class!
Calorie burn total for both classes was 964 using my Polar watch. I loved the fact that the conference incorporated fitness classes along with educational classes because it's not all about just running, it's about having a healthy lifestyle including cross training.
The remainder of the day we enjoyed Queen City and the beautiful weather. I took lots of pictures which I will post a few from the day on here. I also attended the Mix & Mingle that was sponsored by McDonalds. This was a great event, women from all over the BGR community was present. Great drinks, food and music. Very nice way to welcome us to the conference!
Day 1 of the trip......left DFW airport at 6:30pm with my AP Jaun & Shanda. AP = Accountability Partner. It's always good to have someone that you know who will keep you motivated at all times.
Anyways, I'm sitting on the plane having a few cocktails because it's ok to splurge as long as you don't over do it. I'm excited to land in Charlotte (as you see from the pic) for the conference and see my god brother too. For thousands of women all over the US to get together for one cause.....to be healthy is AWESOME!
Tomorrow we will get an early start so we can get registered, then I have cardio kickboxing and spinning class that afternoon.
