"Good things come slow - especially in distance running."- Bill Dellinger, University of Oregon coach
"Only those who will risk going too far can possibly find out how far they can go."-T.S. Eliot
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, ‘You must not run faster than this, or jump higher than that.’ The human spirit is indomitable."-Sir Richard Bannister (first man to break the four minute mile)
Short Mom: Push-ups for Pennies!!
oh, this is happening. great idea!
For every push-up you do this Saturday and Sunday, I will donate $0.01 to St. Jude Children’s Research Hospital.
IF you do your push-ups in costume and on video, you will earn $0.02 per push-up!
IF you do your push-ups in costume while lip syncing on video, you will earn $0.03 per push-up!
“Ahhh…” Satisfaction (sat-is-fak-shuhn); who doesn’t love that wonderful feeling after a good, healthy meal? Below are some key pieces of advice on keeping you satisfied, both faster and longer.
1.) Fiber: Foods that are full of fiber fill you up with fewer calories. Fiber is found in complex carbs that come from whole grain products such as bread, pasta, cereal, etc. Fiber is also found in many fruits and vegetables. Avoid simple carbs (refined flour) such as candy, soda, and other junk food.
2.) Fruits and veggies: Not only are fruits and veggies loaded with fiber, but they are also loaded with good ole’ H2O. Eat your water; hydration never tasted this good! Have the mid-morning/afternoon munchies? Grab an apple, orange, etc. to keep your hunger at bay until your next meal.
3.) Lean protein: Protein is ranked high amongst the foods that help keep you feeling satisfied for a longer time frame. Protein doesn’t have to come from lean meats such as chicken, fish, or turkey. Protein can also come from eggs, fat-free Greek yogurt, and beans. Change things up and you’ll never get bored with healthy eating!
4.) Good fats: We need fat for survival (insulation/nutrient absorption) and people are often afraid of the word “fat” when it comes to food choices for obvious reasons. There are such things as good fats, as long as the fats are monounsaturated or polyunsaturated. Foods that contain healthy fats include almonds, avocados, olive oil, etc. Stick to the serving sizes! Although healthy, they are high in calories. Avoid foods high in saturated/trans fats!
5.) Drink water: Some people have a lot of trouble recognizing the difference between hunger pangs and thirst (dehydration). If you’re thirsty, you’re already dehydrated. Try drinking a glass of cold water and if the pang still persists, enjoy a well-balanced meal or healthy snack! And if it’s gone, now you’re hydrated and you’ve boosted your metabolism. WARNING: Refrain from drinking empty calories!
6.) Start smart: Begin your meal with a broth based soup or veggie salad with low fat dressing. Doing this will cause your belly to feel satisfied much sooner when you are served the main course, lessening the chance of binging/over-eating. These 2 food choices allow you to eat in bulk without adding a lot of extra calories to your day.
7.) Smaller plate: In a society filled with super-size-deluxe-have-it-all food options served on what can be considered family-sized serving dishes, it’s easy to become astray in sensible portioning. Try eating off/out of smaller dishes. You’ll subconsciously trick yourself into thinking you’re eating more. Dig in! Now you can clean your entire plate and feel satisfied (not stuffed) at the same time.
8.) Eat breakfast: It’s never a good idea to skip a meal, especially breakfast! Your chances of binging later on in the day will increase dramatically. Keeping your meals spread out evenly during the day will keep you feeling full, focused, and energized. Your metabolism will also work more efficiently if you stick to a normal eating schedule. Pressed for time? Hate breakfast? NO MORE EXCUSES!
9.) Eat slow: Put the brakes on fast eating. This isn’t a pie eating contest. This is time for you to enjoy every morsel of your meal. Use all of your senses while eating. It takes approximately 20 minutes for the stomach to send signals to the brain that it’s full. Take smaller bites, put the utensil down, chew slowly, and you won’t feel that uncomfortable I’M-GOING-TO-BURST feeling ever again.
"Sometimes the moments that challenge us the most define us."-“Spirit of the Marathon”
Luckily today was a rest day because my scratchy throat from yesterday turned into full-fledged “I feel like crap and Dayquil is the only reason I’m functioning” today. I decided to make the most of it and check out a few things on my ever growing Netflix queue, one of which was this documentary, which is about the Chicago marathon.
It was fantastic! The issue is that now I want to go run allthemiles, which is obviously not going to happen in my current condition. I actually got nervous when the runners lined up at the start of the race, and it’s absurd and awesome to see the wave of people as they begin running. Highly recommended to anyone remotely interested in the sport!
Your turn—do you have any good running movies or books to recommend?
30 minutes, 2.35 miles, 12:45 average pace. I decided to mix it up and do some (sort of) speedwork today, so I ran for the first 15 minutes, then ran hard for 90 seconds/jogged for 90 second recovery (3x), then finished at a close to regular pace. I get plenty of hills in my regular route, but it’s easy to fall into a routine, so it was good to change things up!
Amusing anecdote of the day: While subbing in a 7th grade classroom, one of the girls started complaining about how her boyfriend was cheating on her with a FOURTH grader. Say whaat?
…because he probably couldn’t tell you today. The weather is absolutely crazy. Storms this morning, strong winds and brief periods of sunshine this afternoon, flooding, and 50-ish degrees…what is up with this?
This week I have ran in the snow, the rain, and the wind. I have went out running in 23 degrees and 57 degrees. January, make up your mind please!
Regarding training: I switched Monday’s rest day to Sunday, did levels 2&3 of the 30 Day Shred with 10 lb. weights yesterday, and ran 2.25 miles in 30 minutes today, with a 13:21 average pace—not too bad considering the crazy wind.
I bought my first Groupon! $20 for a 30 class pass for yoga, dance, MMA, boxing, self defense, tennis, etc. It’s an hour from my house, but I get six months to use it. Hopefully it will provide some fun cross training in the next few months!
Today’s run: 2.28 miles, 13:07 average pace. I didn’t stop my iPod, but for some reason my shoes came untied 3 different times on this particular run (never happens to me) so I had to stop to tie them. After yesterday’s treadmill debacle, I decided to venture outside today, but I definitely need to take the colder weather into consideration and warm up more before I start running. I ended up grabbing a pair of sunglasses to run in because of the snow glare.
Yesterday’s run: Let’s just say that my long-awaited treadmill hand-me-down is a little lacking. Like, one of the running boards is broken, there’s no accurate way to control the speed, and the top part is held on my duct tape. I suppose that’s what living in a house with four of my cousins did to it, but I’m a little disappointed. My basement is currently being renovated and the air quality isn’t great, which I’m hoping is what caused my incredibly crappy pace: 2.09 miles, 14:18 average pace. That’s definitely the slowest I’ve run since beginning training. Ugh. I guess I’ll be running outside until conditions just get too bad, I can’t imagine tackling 4 or more miles on that thing… (photos coming soon)
Now I’m headed up to Indy to celebrate a friend’s birthday, it should be a great night. Enjoy your weekend, everyone! =]
Base By: Jahrenesis