i run i eat - Part 2

Beat the Heat

May 15th, 2011 · exercise, Health, Improve Your Running, Info, Running, Workouts

It seems like winter may finally be gone here in good ol’ Utah. I say “may be gone” because it was in the 70’s last week but this week is supposed to be in the low 50’s for a few days. Not quite winter, but not summer weather either.

I’m one of those people who complained the last few months about how tired I was of the snow & cold. But I’m not going to lie, the few days that were in the high 70’s made me realize how much I am NOT looking forward to the heat.

Don’t worry though. I’ve come up with some good tips to help make the outdoor summer workouts a little more bearable.

10 Ways to Beat the Heat

1. Get out early. Try to get your workout done early in the morning before the heat of the day. This may seem impossible – at least it is for me, but if you can get it done you’ll be so much more comfortable. Plus, working out in the morning can help give you a more “healthful” attitude all day.

2. Hit the treadmill for speed. If possible, do your speed work indoors on a treadmill. When you’re going for near maximal effort while it’s hot out, your energy levels will be drained fast. Plus, it generally seems like your working harder in the heat than you really are. Taking it indoors can help keep your perceived intensity levels where they need to be.

3. Make & follow a hydration plan. Know where drinking fountains or gas stations are along your route. If you need to, drive the route first & stash water bottles where you can grab them mid-run.

4. Dress accordingly. Wear light colored clothing that is loose fitting & preferably seat wicking or fast drying. The light color will reflect the sun instead of absorb it while the sweat wicking material will keep you cool & not soaked in sweat.

5. Give yourself a chance to acclimate. For the first few weeks when it’s heating up, avoid speed work & keeps your run to no more than 30-45 minutes. This gives your body a chance to get used to working hard & more efficiently. After a few weeks your body will be acclimated to the heat & you can get back to your normal routine.

6. Don’t forget your SPF. Granted you should be wearing it all the time, but don’t forget to put more on before you head out. I also recommend a sweat proof sunscreen. Trust me, it’s no fun when it drips in your eyes. OUCH!

7. Be realistic. Keep your expectations of your workout – whether a training run or a race – realistic. If it’s going to be a hot day keep that in mind cause chances are you will see it in your performance. If the heat is slowing you down take that into account & be careful to not push too hard.

8. Know when to call it a day. If it’s too hot & you’re just not feeling it, take a day off. It’s better that you take a day off today & run tomorrow then run today & cause some major damage.

9. Lay off the alcohol & caffeine. Both of these are diuretics which means they will increase your urine output. If those water stores aren’t replaced this can leave you dehydrated. Add the sun & heat to that & you can be in real trouble.

10. Know the warning signs. If you have any of the following symptoms stop running immediately, find shade & water. I also recommend heading to the doctor – better safe than sorry.

- Headache or buildup of heat in your head
- Confusion or dizziness
- Lack of concentration
- Upset stomach or vomiting
- Muscle cramps or loss of muscle control
- Hot & cold flashes
- Over-sweating followed by clammy skin or a stop in sweating
  Bottom line is be smart about your summer workouts. Now get running!

→ 2 CommentsTags: exercise·info·Running·summer·workouts

I’m Making Lemonade

May 12th, 2011 · exercise, Running, Workouts

Uggg…I’m having one of those days. Have you ever had someone in your life (not necessarily by choice) that is just so draining? You know, those people who it’s even hard to just be around for a minute? I have someone like that in my life right now. DEFINITLY not by choice. The hard part is this is someone I have to spend the majority of my day with.

I’ve gotten pretty good at making the best out of the situation. I guess you could say I’ve made lemonade. But some days just get so hard. Today is one of those days. It’s ok though. I think sometimes it’s ok to be grumpy & want to go home and eat a roll of cookie dough and chocolate covered cinnamon bears. “Want to” being the key words there. Ooohhh, maybe I’ll skip straight to online shopping. That always helps.

Anyway, moving on to more important things….

Last night I got in 5.16 miles with Geoff. It was a great run. We ran the trail around the lake again. I think this is one of my new favorite routes. There’s a ton of different routes you can take to mix it up. We did the big loop & one of the smaller ones. I almost called it good after the big loop (about 3 miles) because my hip was hurting pretty bad.

After the usual “What do you want to do” “I don’t care. What do you want to do” discussion, we decided to go do 2 more miles. I’m glad I did. This was almost exactly what I needed. We ran more than 3 miles & I didn’t feel like I was going to die. I actually felt really good (besides the hip).

We’re hopefully going to get in a good 4 miles tonight. Maybe it’ll get me out of my grumpy mood – without having to resort to the cookie dough.

Q: Do you have someone in your life that is draining? How do you deal with them?

→ 3 CommentsTags: Running·workout

Trail Running…Kind Of

May 11th, 2011 · exercise, Running, Training Plans, Workouts

I have been so unmotivated the last few days to do anything. Which is why it’s been almost a week since my last post. I guess I’ve just been enjoying my 11 day break before school starts again. I just LOVE summer school. What else could you possibly want to do during the summer?

Even though I’ve been slacking on basically all responsibility in my life I’ve still been working out. Here’s a quick recap:

Last Friday Geoff & I ran the 4.5 mile loop that we ran on Thursday. It’s a tough, hilly loop & I felt pretty good (at least as good as possible for recovering from being sick) on Thursday so I thought I’d give it another shot. Not a good idea. Not.At.All. It was awful. My legs were dead and I had to stop & walk every thirty feet. I wish I were kidding.

Saturday I was super smart and decided to do the same loop from Thursday & Friday, but this time backwards. That would make a huge difference, right? Again, big mistake. Either way you go on this loop there is a big hill to start. I’ll be the first to admit – I am NOT a hill runner. I’m someone who, until a few months ago, ran strictly on the treadmill – & liked it. That hill kicks.my.butt.

The good news though, I broke out a pair of new shoes for Saturday’s run.

Yes, I have big feet. I’m also 5’10” so it happens. Smile But they’re not as big as the husbands size 13. (He’s 6’7” – LOVE IT!)

I stocked up on shoes a few months ago when I found an awesome deal on my favorite shoes. I can always tell when it’s almost time for new shoes. My knees start to hurt a little bit more. When that starts happening I start rotating a new pair & the old pair. That way the new ones are broken in before the old ones are done.

Tuesday Geoff & I went “trail running” around the lake that’s close to our house. We only did 2.16 miles because it was cold, raining, & we just wanted to explore the trail.

It’s a pretty nice trail. We’ll definitely be running here more. And the best part? It’s paved. I guess it’s not real trail running…but it works for me.

Tonight’s run will hopefully be an easy 5 miles – with NO hills. Smile

Q: We’re going to be making our food list for Ragnar soon. What are your favorite foods to eat before & after a run?

→ 5 CommentsTags: Running·school·training·workout

10 Things You Should Do Today to Improve Your Health

May 6th, 2011 · Health, Info

Improving your health doesn’t have to include major changes. Here’s 10 simple, but effective things you can do to improve your health.

1. Walk while you talk.

Next time you’re on the phone, start walking. It doesn’t necessarily have to be outside. You could pace back and forth in your house. Or, you could do other exercises such as calf raises or squats. Just get moving!

2. Do a little reading

See that box of cereal that says “Made with whole grains,” and has a picture of a huge meadow or a grain of wheat on it? Turn it around. See that part of the box that is labeled “Nutrition Facts"?” Read it. The packaging of food is just another form of advertising. Before you buy anything, you need to get the whole story. Read the ingredients list & decide if it’s something you’re really comfortable with putting in your body. Don’t buy something just because the front of the box said it’s healthy.

3. Save some for tomorrow.

Chances are you aren’t going to have a food shortage over night. Stop eating when you’re full & save the rest for later. After a little bit, food stops tasting as good as it originally did. So, at that point you’re just eating to eat.

4. Name that animal.

I’m not saying you have to raise chickens & cows in your backyard, but you should know exactly what animal you are eating & where on the animal the meat came from. If your food has been molded or cut into nuggets, strips, sausages, etc. you can’t be sure where it’s come from.

5. Take a seat.

Sit down at the table to eat your meals. People who eat while they’re on the go eat more fat, sugar & salt. Take a few minutes, turn off the TV, shut your laptop, & eat. Most people also eat less when they’re not multitasking.

6. Start using the 10-minute rule.

Even on days you don’t want to work out, tell yourself you’ll do just 10 minutes. Chances are once you get moving, you’ll go for longer than the original 10. If after 10 you’re still not feeling it, maybe it’s time you take a rest day.

7. Turn off your TV.

For most people, a lot of time is spent time in front of the TV. For one day, turn it off. Find other things to do like go for a walk, play a game with your kids, or organize that room you’ve been avoiding for months. I bet you’ll be surprised at just how productive you can be.

8. Get physical with your family.

Plan a family outing that involves doing something physical. You can go for a walk after dinner, go to the park and play Frisbee, or go for a hike. Not only will it get you moving, but it will be a good example for your kids. Don’t have kids? That’s fine. Meet a friend or take your significant other.

9. Park your car.

If possible, walk or ride your bike instead of driving. You’ll not only get some exercise, but you’ll save some gas money.

10. Get some sleep.

Sleep is one of the most important things your body needs. While you sleep your body is recovering & repairing itself from everything you put it through that day. Make it a point tonight to get 8 hours of sleep & your body will thank you.

Q: What are some little things you do everyday that have helped improve your health?

→ 6 CommentsTags: exercise·health·info

Let’s Start from the Very Beginning

May 5th, 2011 · exercise, Goals, Running, Training Plans, Workouts

I’ve been working on a post all day. Well, I’ve started about 10 posts & then I deleted them. I wanted to do more of an informative post, but just couldn’t think of anything that I wanted to write about. (Side note: if there is something you would want me to write about, either leave a comment or e-mail me at irunieat@gmail.com) So, I thought I would at least share my run from today – since that is my new goal.

Geoff & I ran tonight for the first time in a week. I’m still not feeling 100%, but better than I was. I could tell my lungs were struggling, but my legs felt good which was a major plus. I do, however, feel like I’m having to start all over conditioning – wise.

That’s my biggest complaint about running. It takes months to build a solid base, but days to lose it. I guess that should be my motivation to not take too many days off.

We got a pretty good 4.5 miles in. I was only a minute, overall, slower tonight (recovering from a cold) then I was last week.

It’s been perfect running weather the last few days. Not too hot, but not too cold.

Lynn has enjoyed sunbathing on the deck.

Hopefully we’re out of the winter-weather-during-the-spring phase. Cause I don’t know if I could take another day of snow.

Q: I’m working on a new running playlist. What are your go-to songs right now?

→ 5 CommentsTags: Lynn·Running·workouts

Summer {Running} Plans

May 3rd, 2011 · exercise, Goals, Running, Training Plans, Workouts

I had a super productive night last night.

I slept for about 45 minutes, studied for a final that I had tonight, got caught up on blogs, worked on my own blog, watched about 8 episodes of Grey’s Anatomy & figured out how to use my super effective, but super complicated humidifier.

I guess that’s what happens when you’re sick & can’t sleep. I don’t know if there is anything worse then having a cold. You know, the kind that clogs up your sinuses so you can’t breath & it feels like someone is plugging your nose. Oh, & then it goes up into your head and gives you a bad sinus headache. That’s always fun.

Because of being sick I haven’t run since last Thursday. We we’re going to run on Saturday, but it was cold & I figured it is better that I rest instead of going out into the cold. So that’s what I did.

Since school is over for this semester, once I get better I can get myself back into a regular running routine Which is a good thing because Ragnar is in 6 weeks. I’m so excited for this year. This is one of my favorite things that Geoff & I do every year. I wish there was a way that we could run a few more during the year. Seriously, if you haven’t ever run in a Ragnar race, DO IT. They are SOOOOO much fun.

Plus, Geoff & I are running the Hobble Creek Half Marathon in August. I debated on whether or not to register for this race. It’s my favorite course. It’s fast & scenic. I set my PR on this course. I wanted to it, but I’ve registered for a lot of races over the past year & ended up not being able to do them because of my hip. Even so, I went ahead and did it. This race sells out fast. It opened at 8:00 am and from what I can tell sold out in about an 1 1/2 hours.

I set up my training schedule for the next few months. I plan to spend May building base mileage before training start in June.

So, there ya go. That’s my training schedule for this summer.

Well, I’m off to find something for dinner and hopefully fall asleep soon so I can get a little more than 45 minutes of sleep tonight.

Wish me luck….

Q: Have you ever run a Ragnar Race? What’s your favorite you’ve ever done? (Not necessarily Ragnar)

→ 6 CommentsTags: exercise·races·Ragnar·Running·training·wasatch back

Cloudy With A Chance of Pizza

April 29th, 2011 · exercise, Food, Recipes, Running, Workouts

Today has been one of the laziest days I’ve had in a while. And I’m LOVING it!

I left work early to take care of some stuff & then came home and took a nap & caught up on some shows that I missed this week. I’m not a huge TV watcher, but sometimes it’s nice to just do something that doesn’t required you to think. Winking smile

Yesterday Geoff & I met at Sugar House Park and ran 4 miles. I had to be back on campus at 7:15 pm for a test & his work isn’t too far away, so we met in the middle. It was a nice change from running around the neighborhood. If you live in Utah, give Sugar House a try. The loop is only 1.4 miles, but it’s got a couple of good, short hills to get your quads burning but not completely kill you.

Look at this:

Yesterday was 72◦! I think that may be the first time this year it’s been so warm.

But now we have this:

I wish the weather would just pick something and stick with it.

After the run & test we made pizza using Jenna’s recipe. This dough is awesome. I think it’s my new go-to pizza dough recipe.

Mmmmmmmm. It was delicious and hit the spot. It was so good in fact, that we may be having it again for dinner tonight. I could eat pizza at least 5 days a week & be happy.

I did get in a good weight sesh tonight, but skipped the running since we’re planning on 7-8 miles tomorrow – assuming the weather cooperates.

Here’s what I did:

I alternated exercises for the same body parts (That’s the “pairs” you see). Because of this, I used lighter weights. My muscles were BURNING by the end. But it felt good. Can I just say that I HATE lunges. I mean, HATE. But they are so affective and work so many muscles that I force myself to do them.

Well, I’m gonna go find something for dinner & try to get to bed early. I’m starting to get sick so I’m hoping I can sleep it off before it gets too bad.

Q: What’s exercise do you HATE but can’t keep from your workout?

→ 1 CommentTags: Food·pizza·Running·weights·workout

My Hill

April 29th, 2011 · exercise, Running, Workouts

Happy Friday! I’m leaving work early today so today is already awesome.

So, it’s Friday and I haven’t posted anything about workouts since Wednesday’s post. Slacker. In my defense, this was the last week of school & I had 3 tests in 3 days. Plus, I have 2 more on Monday and Tuesday. I have been working out, just not posting about it.

Wednesday:

This is my late-class-day so I usually just lift when I get home. This week, I lifted and then Geoff & I took Lynn for a walk.

Lynn had no problem on the uphill, but she didn’t really like the downhill. She’s crazy!

This is my hill. It kicks my butt. Doesn’t look too bad, right? We seem to run the route so it’s in the last mile. Which sucks. To be honest though, I kinda like it at the end. It gives me a good challenge.

{That’s my house in the back ground, by the way….just kidding. I wish though.}

The hill sucks, but it has some awesome views of the valley at the top.

Plus the other side is a downhill. Crazy how that works.

After our walk, I came home to this. You know you’re jealous.

And this is where I’ll be almost all weekend.

→ 4 CommentsTags: Lynn·Running·walking·workout

I Wanna Be a Runner

April 26th, 2011 · exercise, Goals, Running, Workouts

A while ago I posted about what a runner is. I concluded that post by saying that if you wanted to call yourself a runner, go ahead and call yourself a runner. I also mentioned in that post that at that point, I didn’t really consider myself a runner.

I still don’t consider myself a runner – more of a “recreational jogger.” I think I used to be a runner. But over the past few years I’ve let myself slip. Ok, more like plummet out of shape. And I can’t be one of those people who is still re-living the “glory days” like they were yesterday.

Don’t get me wrong. I run, just not as often as I would like or that is going to really do me a whole lot of good. After all, how can I expect to get faster if I let 2 –3 days go in between each run. And why do I get so surprised when I haven’t run since Thursday and on Tuesday my legs feel like lead.

There are days that I feel like I’m getting back to my old self. But those days are usually contrasted with days, like today, where I have to walk/run 4.5 miles.

I don’t like telling anyone how fast my average mile time is. Because, to me, compared to what I used to run, anything slower than an 8:00/mile is slow. And right now, you might as well give me a walker and call me Grandma.

I want to be a runner. I really do. I’m really good at telling other people how to become runners. Or telling runners how to be better runners. But there is a huge difference between telling someone what to do and doing it yourself. It’s not that what I tell other people to do is stuff that I wouldn’t do. I would do it – & I should be doing it.

This is where the blog comes in. In the past I’ve tried to keep this blog mostly informational – about nutrition, workouts, & running. I’ve tried to stay away from posting my every move and thought – because lets face it, my life is not that exciting. I don’t like posting what I ate for the day because, really, what I ate today is what I ate yesterday, and the day before that, and the week before that.

But things are about to change. Along with the usual information, I’m going to start posting my workouts – runs, weight sessions, yoga practices, etc. You name it, it’ll be up here. For everyone to see.

Are you ready? I’m not so sure I am…but here it goes.

→ 5 CommentsTags: Goals·motivation·Running·workout

How to Recover From Running Long

April 21st, 2011 · exercise, Improve Your Running, Running, Training Plans, Workouts

I found out on Tuesday that this is the last week of school this semester. Which means I have finals next week. Yes, I probably should have looked at the schedule a few weeks ago. I’m stressing – bad – right now. Which is why I haven’t posted yet this week…and may not post again until next week.

With racing season here, many people are training for races – of all lengths. Most of these training plans, at some point, will include long runs. Long runs are super important if you want to improve your distance. But, they’re also tough.

If you don’t recover properly from a long run, it’s going to affect your future runs the next week.

Here’s some good ways to help you recover from so your legs will be fresh and ready for the next run.

Eat Right Away

This doesn’t mean after you shower and make a huge meal for yourself. This means literally, eat right away. There is a window of 15-30 minutes where your body has the best efficiency for storing more glycogen (energy) in the muscles. Replacing these glycogen stores are super important for recovery. Why? Because your body has about 2000 calories of energy stored in the muscles. Because of some fancy physiology stuff, the glycogen stored in the muscle can’t leave the muscle it’s in. So, when the muscle you use to run, run out of glycogen, you’re out of luck.

Good recovery foods have a 1:4 ratio of carbs to protein. This is where you can find your inner 8 year old and drink chocolate milk. You should aim to get 1/2 gram of carbohydrates for every pound you weigh.

Down the H2O

After a long run, you’re body is going to be dehydrated. Probably even more than you think if will be. Most athletes don’t drink enough water during a workout to avoid becoming dehydrated. A good rule of thumb is to weight yourself before & after a run, and drink 16-24 oz of water for every pound lost.

Stretch While You’re Warm

Either before you eat, or right after, spend some time stretching out your muscles. You want to make sure your still warm from your run so you’re muscle are more flexible. Stretching cold muscles will only do more damage.

Ice Down

If you’ve been running for a while, you have probably experienced an ice bath. Fun, huh? Ok, not really. But didn’t you feel better when it was over? Thought so. I know you’ll be tempted to jump in a hot shower. After all, it feels soooooo much better. But a hot shower right away will only inhibit your recovery.

Can’t quite bring yourself to sit in a tub of ice water? Try a cold shower instead. Or, you can even head to the back yard and use a garden hose to spray each leg for 10 minutes.

Rub it Out

Getting a massage after a long run can help reduce muscle soreness & increase recover. Don’t have time or money to spend on a professional massage? You can give yourself an at-home massage using a foam roller or The Stick. If you’re unsure of how to use a roller, look at this routine from Runner’s World to give you some tips.

Get Some Elevation

From a super hard, long run (usually more than 15 miles) take the day off & rest. Elevate your legs above your heart to keep the blood from pooling. Keeping the blood flowing to your heart will help get all the toxins out of your blood which will aid in recover.

Sleep it Off

The night after a long run is very important in recovery. Get to bed as early as you can. A lot of repair happens while you sleep. Going to bed early will help you be refreshed and ready for your next workout.

Q: What do you do that helps you recover after a workout?

→ 7 CommentsTags: exercise·races·recovery·Running·training·workout