Music to my…KNEES!


Nola: Day 4 Typhoon Muifa - The natives were getting restless!

Well it was hard for me to get motivated after Typhoon Muifa trapped me in my house for 3 days. I don’t know about you guys but for me – motivation is a daily affirmation! If I have several days of not being able to affirm my commitment to something like working out and eating healthy – it becomes increasingly more difficult to stay focused!

Thursday – TCOR-1 – Did Upper Body circuit inside the house. Doing well with maintaining positive attitude about being here alone while my husband is in Thailand – NOT experiencing the second typhoon of the season! I had gone shopping on Wednesday in preparation for the storm. I felt sufficiently ready!

Friday – TCOR-1E – Did workout video in the evening. Upper Body & Core. My motivation was starting to fade as I realized how “un-fun” workout videos really are after you have had a personal trainer enter your life. I started to slowly fall off the Paleo wagon as I helped Nola eat her Graham Crackers as a snack! Then some cheese sticks, then some other random pantry items (there were many) that had been staring at me.

Saturday – TCOR-1E still – Didn’t do much this day – had already done all the house stuff I needed to do, I was bored out of my mind reading for school – so I just sort of lay like broccoli on the couch. Fully fallen off of and being run over by the Paleo Wagon. I won’t (or rather can’t) recall or recite everything that I ate but it wasn’t pretty.

Sunday – It was still pretty windy and overcast out but overall the weather was normal. I just seemed to now be in a funk of lying around feeling lazy. I found numerous excuses to NOT run w/ the stroller. You know, there might be lots of debris in the road, tree limbs and such…basically the motivation wasn’t there. Feeling sorry for myself for overindulging in lots of things that were now making my tummy gurgle.

Monday – I had a group project that was due for my Nutrition class, I was the group leader and responsible for the final submission. I hate being subjected to group work over a distance education course. People are barely responsible enough to log in everyday and do the work they need to barely pass let alone fully participate in a group effort. That is why I designated myself the group leader so I could at least have better control over who was responsible for what – and needless to say, but I will – I did most of it! I was done sending people relentless emails about tasks due and what I still needed. I just did it myself which kept me on the computer til almost 11pm. If you know me…you know I am in bed by 8:30pm most nights!

Tuesday – Personal Training w/ Jeanne! I was still struggling with where my motivation was but knew that I was looking forward to a good thrashing. It’s always scary when you show up to train with Jeanne and there is virtually NO equipment around. This is how you know you’re really in for IT! It being an ass kicking by yourself with yourself while she cheers you on and you somehow forget that you asked for and are paying for this!!!

WOD:

1 ROUND =

Run 400m

15 knee to elbows

15 knee-ups

15 burpees

15 TRX suspended pushups

She prefaced this workout with letting me know just how hard it was for HER and everyone else who has done it! First off – if this is a workout that was tough for her to do than BOY am I in for it! Lol! The timer was set for 30 minutes and I was to do as much as I could in that time – no one had made it to a completed 4th round.

I started out (I felt) strong. I was psyched, telling myself the whole run that I totally had this – slow and steady wins the race! I was happy with my initial effort through all of the hanging stuff (knees to elbows is super tough) – was VERY glad that I bough weight lifting gloves and always keep them handy because I never know when I’ll need them! I finish the first round and head out for my 400m run.

I come back a little slower on my round 2 400m run but still at a good enough rate that I could possibly make 4 complete rounds in 30 minutes. Somewhere coming up the steps I realize that this workout seriously is TOUGH!

Knees-to-Elbows

I head out for round 3 and when I get back somewhere between the steps and doing my 15 knees to elbows my breakfast decides it no longer wants to remain in my intestinal tract. I get the overwhelming sense of throwing up and it consumes me. I stop. All I can picture is my breakfast – crepes with vanilla crème filling. OH god – stopping picturing it – there’s that feeling again… Oh god!

I try to keep going but it keeps coming back. I burp a little, spit a bunch and keep going but way slower. I have resolved to know that I will not make it to 4 rounds in 30 minutes.

CONCLUSION – 5 days of not doing much, eating MUCH and having it all come back up your throat on Tuesday… that is motivation enough to NOT let this be a repeat event! Still on the schedule for that afternoon was another 2 miles to run! YUP – that’s right! We are now doing double workouts. I train in the AM with Jeanne and then before I head to get Nola I hit the gym (to beat the heat and take it easy on my joints) and bike or run. I actually really like breaking it up like this. I feel better for getting the miles in and not being completed wasted tired all the time from having tough and long morning workouts everyday.

Map of Comprehensive Park

Wednesday (today) – Ran 6 miles. Nice and Easy! I knocked these out with a little stiffness and a lot of core soreness! Hanging from a pull-up bar and pulling your knees to your elbows is super tough and I was feeling all of those muscles on my run. I went out to Comprehensive Park – it’s a local athletic park with tons of trails and little pond, bridges, a recreational pool, open fields and a beachside view!

I forgot how much I loved running there – especially with all of the shade the trails offer. They have been doing lots of construction there and improving their running trails. There is now a 5K path that is covered in the same materials their running track is. So it’s this rubbery like surface that has cushion to it. Not enough to make your run feel sloppy but just enough to make your knees say, “THANK YOU!” By the time I headed over to this area of the park I was at mile 4 and my knees were starting to ache a little – AS SOON as I hit that cushioned track material I could feel the difference!

If you haven’t been over to Comprehensive Park I suggest giving it a try. If you haven’t been there in a while I suggest a revisit! They have only completed the construction to half of the park but the entire 5K loop has been resurfaced. The paths that have been redone are also almost double as wide as before so a jogging stroller of any size would be perfect!

School Updates: Next week are my finals! I have spaced them out so I can have ample time to study for each individually and then next session I am back to just one class! Phew! That will be a nice break from this session (4 classes) BUT I’ll be taking STATISTICS! EEEEEK!!

Nutritional TidBits:

So about those Crepes that were up in my throat! They are actually extremely yummy and I have been eating them very regularly. My sister-in-law recently trained for and competed in a Bikini Competition in Washington State. She shared this recipe with me. I (as usual) tweaked it to fit my nutritional needs but I really like them either way. I will share her recipe and photos here but also give you my rendition of crepes and crème!

Kayla’s Protein Crepes

Banana Crepe

Ingredients:

4 egg whites (one yolk)

1/2 scoop vanilla protein powder

1/2 packet of Splenda

1/2 tsp vanilla flavor

dash of cinnamon

Directions:

Add all ingredients to a food processor and blend (or blend in a bowl, with a whisk, by hand). Coat a non-stick frying pan with Pam olive oil spray, and heat on med-high for a few mins until hot. Pour half of the mixture into the pan, and once the top is bubbly, flip over. Repeat! Easy peasy..

Blueberry Crepe

Now, there are quite a few different filling/topping options, but here are a few of my favorites:

“PB&J” Protein Crepes:

Add one Tbsp of peanut butter (or PB2, powdered peanut butter) and  1/4 cup frozen blueberries (heated up in the microwave for 30 sec) to the middle of the crepe, and roll it up! Top with sf syrup if desired 🙂

“Peaches & Cream” Protein Crepes:

Mix 3 oz of nonfat, plain greek yogurt with 1 tsp of sf pudding mix (vanilla or white chocolate flavor)- this is your “cream”.. Chop up half of a fresh peach into 1″ cubes, and add to the cream (you may also add some chopped pecans or walnuts). Fill your crepe with this delicious mixture, roll, and top with sf syrup if desired!

** Other options include strawberries or blueberries and “cream”, bananas and peanut butter, or just about anything else you can think of!

The macro-nutrient values for the actual crepes themselves (excluding topping options)=
Calories: 186g
Fat: 6g 
Protein: 29g (this may vary depending on the protein powder you use)
Carbs: 3.5g

Add 1/2 grapefruit or 1/2 cup of veggies to make this a “complete” meal!

Pairing a lean protein with fresh (or even frozen) veggies at each meal is a crucial component of a fat-burning diet!

My version:
½ Cup of Egg Beaters
1 heaping tbsp of Almond Meal
Dash of cinnamon
Dash of vanilla extract
 
Directions: Whish together and watch a YouTube video on how to make crepes – follow the YouTube directions! Lol! Then I make a crème with an instant pudding mix (I really like Pistachio for this – it’s a good combo of flavors). Take whatever flavor of instant pudding you like and mix it with 1 can of Coconut Milk. Put in fridge and let it set over night. The next morning it is nice and thick for a crème. I usually make two crepes and put the crème between them and roll them up and eat it with a fork.

Time Flies When You’re Running!


This is how many weeks I have been training! Wahoo! Where has the time gone?

This will be a short post! I feel terrible taking so much time off from my blog when there have really been some exciting things I have been doing, learning and goals met!

I won’t bore you with the details of how busy life can be – we already know these things!

Well Shane is away for several weeks in Thailand so I had to drop out of my early morning group fitness class – which really bums me out because I was enjoying the moral we all were building and the friendships too! BUT – I have to say – I have been feeling eager to get back to my one-on-one thrashings with Jeanne! PLUS – I really enjoyed the time that we had chatting about life stuff, fitness tidbits and well – this might sound lame but… it was the only time I got “girl chit-chat” time in…no, really! (Lame, I know – I need to get out more!) So lets catch-up on where my training has gone!

The trail we run is called the Habu Trail - and these are Habu's in Sake! Supposed to be strong stuff!

WOOT Run – a few weekends ago Jeanne sent me a goal of 8:30 min pace for a 4mile run. I decided that I was running with the local Women’s running group (trail running that is) for that run. This was a paved trail and one that I have run several times but never that fast. I made sure to let my goal be known – keeping myself accountable for it! Then, I immediately set out to pace with the leaders of the pack! I was really just chasing after them for the first mile or so and then slowly closed the gap. These ladies kept me honest and I ran the 8:30 pace all the way up and down those crazy farm roads! Seriously – proud of myself!

Last Wednesday I was really proud of myself – I ran to the morning group session (the last one I was able to attend) at the Plaza Housing pool, did the swim workout with the group, and then ran home! Total mileage was a little over 8.5 miles and it took me roughly 1 hr and 30 minutes. I averaged a 10:43 pace with the run there all uphill and the run home all downhill!

This weekend I was running with the stroller (27lb monkey plus 20lb chariot) and I still made my LSR (8.47) in an 11 min pace! I wasn’t running it for pace I was just trying to survive it! I picked the beach run since it is the flattest place I know of around here and even though that meant making the loop 3 times – it was worth it! I headed out early enough that we were in the shade for almost the entire run!

Todaywas my first day back to one-on-one training! Jeanne was tough – my quads are smoked!

The workout:

800m run @ ¾ pace

20 Thrusters w. 18lb bar

400m run @ slightly slower than sprint pace

20 thrusters w. 18lb bar

200m all out sprint

and then we did it all over again working backwards and ending w/ a set of thrusters.

This is an example of a Thruster - I was not that bad-a$$ - I only had the bar and no weights added!

ME = Broke OFF!

Then this afternoon – still needing to get some mileage in since we are up-ing my overall weekly mileage – I headed to the gym for a treadmill run (needed to take it a little easy on my legs and we were in “black flag” conditions – so no outdoor PT allowed) – I ran 3.5 miles at an easy 10min pace. I really started to feel my quads getting tight at the very end of the run so I made sure and iced my legs when I got home! My longest run to date is still 9 miles – but I love that Jeanne gets me to reach a new distance and then we hang with that mileage and build a strong base there – so by the time I am adding even more distance to my longest run my legs are very ready for it! This has really been the key to keeping my legs injury free and my mental state where it needs to be as well! When you feel string and confident it shows in the LSR’s!

Nutritional Tidbits:

Hybrid Mini-Meatloaf

These came out so yummy tasty!

I have been trying to find ways to send my husband off to work with some Paleo approved foods and easy to eat, carry with, and reheat foods – so I had to get creative. Since my husband bikes to work her carries his lunch in a backpack that I am sure gets jostled all over the place. Enter the mini-meatloaf! I took the Everyday Paleo meatloaf recipe and my mother’s meatloaf and came up with a hybrid version that we ALL (including the monkey) really dig! This is not Paleo because I have added a few things – so anyone who is hardcore Paleo please skip over this recipe! ;o)

Ingredients:

2lbs Ground Meat (whatever you prefer)

½ tsp white pepper

1 pkg Dry Onion Soup mix

2 Eggs

½ tsp Marjaram

½ C. water

1 C. Almond Meal

1 tsp Basil

1 can Cream O’ Mushroom Soup

Sauce: Mix together ½ onion soup package w/ cream o’ mushroom soup, add water, pepper, marjoram, and basil – stir well, set aside.

Meat: Mix beef, eggs, almond meal and other half of onion soup mix together – blend well. Add large serving spoon scoop of sauce mixture to meat mixture – bland well. Add meat mix to mini loaf pan – these don’t expand much when they cook so you can really fill your more than mine – this was the first batch and I wasn’t sure – they can be pretty full but leave room for your sauce mix. Top with sauce mix. Bake in the oven (uncovered) at 350 degrees for 45 minutes.

Another snack we have all come to love is a recipe I took from Robb Wolf’s book and sort of tweaked it a bit as well but it is all Paleo still! I just have to work with what fruit is fresh here.

Cinnamon Fruit

The picture does this sweet treat no justice!

1 Orange – peeled, sectioned and chopped 1 Apple – peeled and sliced or diced 1 tsp cinnamon Mix all of the ingredients into a Tupperware container – toss to coat – put it in the fridge and it gets better and better the longer it all soaks!

Tuna Cabbage Salad

This is such a great snack or lunch!

This is by far my very newest and favorite creation. Again, I took the idea from Robb Wolf’s book about a crunchy cabbage salad and just made it my own!

Ingredients:

¼ head of cabbage

1 can albacore tuna – drained and fixed however you like (I added mayo sometimes or just Olive Oil)

1 whole carrot or 3-4 baby carrots

Sesame seed oil or poppy seed dressing

I like to start with the cabbage and toss it into my food processor with the top blade on shred. Then I add the carrot to the same blade – looks like coleslaw! Then I put it into the bowl I intend to eat it out of and add the tuna mix – stir well. Then I add in my sesame seed oil or sometimes I do a poppy seed dressing.

I devour this as a post workout lunch and I ALWAYS eat this with Plantain Chips! It’s truly not the same without it! You can really make this dish your own – add nuts or other veggies and make it a meal instead of a snack!

Miles ran so far this week = 5.25

Miles Ran TYD = 225.19

Holy Hilly Steps Strike Again!


I can totally hear Jeanne saying this!

This was our final week for the 5 week Group Training Session with Jeanne.

On Wednesdays she combines groups and we (the Tue/Wed/Thr group) train with her (Mon/Wed/Fri group) – um, yeah – did I say that right? Okay – so we all train together on Wednesdays! Anyhow, this being the last week she really hazed us!

Tuesday – 3 sets of:

1Set =

Push-ups (for 1 min 45 sec)

15 sec rest

Burpees (1 min 45 sec)

15 sec rest

Sit-ups (1 min 45 sec)

15 sec rest

Squats (1 min 45 sec)

15 sec rest

Jumping Jacks (1 min 45sec)

Then when the 2nd set started you worked your way backwards through the set from Jumping Jacks back to push-ups. OH Momma – did this hurt! I was sooooo sweaty when I was in the push-up position I could feel sweat running down my scalp to my forehead, then I would stand up for the burpees and the sweat would roll into my eyes! YowZah!

I need to get some sweatbands! This was truly a tough, mentally and physically, workout. By the time you were done with one set an entire muscle group would be smoked – then as you worked your way opposite in the set you would get some relief and then again burn-out the other muscle group! Total body!

Wednesday – HOLY HILLY STEPS! I know I posted about these numerous times but I just think they deserve all the attention I give them! To see these steps in pictures doesn’t do them any justice to the fear they impart on a first timer – they look scary and they are!

View from the top! Hello, Okinawa!

For the steps – Jeanne worked me OUTTAH! I have never done the steps like this before. Normally she has me go up and down 3 times and I have to do pushups on every landing and then I have to wear a weighted vest, etc. not to make it sound easy – its not but compared to THIS TIME – OMGosh!

1st Time Up = 5 burpees every landing and I had to transition from landing to landing as fast as possible.

Look at that naive smile! Only in round 1 sweetheart, 3 more to go!

2nd Time Up – Walk at a pace just below jogging – bog arm swings to help with the momentum and just go straight up.

See the smooth part on the left - I had to run that.

3rd Time Up – I had to run it… GASP, I know! Wha, wha – whaut! Run! So I went up the smooth side of the steps and grunted and screamed a little – and ran up! I made it about mid way and had to move to a much slower pace. Then about 5 landings from the top I though for sure I was going to throw up but managed to hold it back.

4th Time Up – Side steps all the way switching sides at each landing. My hips are so sore!

Coming down for the final time - fasciculation all the way!

This workout was so tough but I loved it! Call me a masochist but it was the sort of pain that hurts-so-good! Now – 3 days later – is another story. DOMS has set in and is really making my calves and gluteus maximus scream. Every one was struggling with this workout – no one walks away from the Holy Hilly Steps without a beat red face and pride!

Get out of your comfort zone ladies!

Thursday – Last Day

Tabata time with 20lb Kettle Bells. I am not a huge fan of kettle bells but only because they are tough to workout with – not tough as in cumbersome but tough as in make my body hurt badly the next day! So the Tabata is a timed exercise for a specific duration of on and off sets. So like – 20 seconds on of hip-thrusters and 10 seconds off – until the total amount of time allotted for the workout it done.

I have signed up for one more 5 week Group Session Training with Jeanne and so haven’t all of the same ladies from my group! YAY! It’s really nice to see the progress that everyone is making – AMY – I saw all that awesome core work you powered through today!!! Just 5 weeks and everyone was showing signs of being so much stronger! This last session will get me through to the end of summer and then the personal training sessions will be back in full swing.

The heat here is just so miserable and life draining. It can sometimes be in the 90’s by 8am with humidity levels already at 100%. So while meeting at 5am is not my ideal time, it certainly enables me to beat the heat!

In other news – Now that I am almost to the double digits range in my mileage Jeanne is now having me focus on faster paces for my shorter distances. This should be interesting! I’ll be putting my new Nike + watch to the test for its ability to be accurate on my instant pace. This has been a problem in the past (the instant pace being very fast) compared to my husbands Garmin.

My up-coming mileage:

Fri – off
Sat – 5miles @9 min
Sun – 4 @8:30
Mon – off
Tues – 3 @8:00
Wed – 5 @ 9 min
Th – 4 @ 9 min
Fri – off
Sat – 4 @8:30
Sun – 7 @ 10

Anyone want to join me for any of these runs? I think Amy and I will try and team up again for my 7 miler but she is training for a marathon in October so her miles are already exceeding mine.

I feel so blessed to be in the company of such an experienced runner. She had already offered up some great advice and I look forward to picking her brain some more before her and her husband PCS off the island.

Nutritional Tidbits:

I have started combing through all of my old recipes to find ways to make them more Paleo or as close to it as I can. Shane called this Paleo Comfort food – which by the way there is a cook book out called Paleo Comfort Foods and if you order it now (before it’s released) you can get it at a discount through Amazon.

Example of one revamped non-Paleo to Paleo recipe:

Pillsbury Chicken and Roasted Vegetables Dinner (Crockpot)

Ingredients:

1 lb unpeeled small potatoes – I subbed acorn squash for this

2 cups ready-to-eat baby carrots

1 cup frozen small whole onions (pearl) – I subbed a med. yellow onion chopped for this

6 boneless skinless chicken thighs (YUM!)

1/2 tsp sea salt

1/8 tsp pepper

1 jar chicken gravy

1 1/2 c. frozen sweet peas thawed – I realize now that peas are legumes and are not paleo

How to:

Spray 3-4 qt. slow cooker w/ cooking spray. In cooker, place (potatoes) acorn squash, carrots and onion. Sprinkle chicken with salt and pepper; place all the ingredients except the sweet peas in the cooker. Mix well and cover. Cook on low for 8 hrs. Stir in peas 15 min before you plan to eat.

Without any subbing the recipe states that the Cal per serving (1 1/2 cups each) is 290. Fat 9g, Sodium 640mg (but can be lower depending on the subbing you do for your gravy).

Review: This was so super stinking delicious – the chicken was just falling apart when I was trying to scoop my serving out. The gravy got thicker as it set in the fridge for leftovers and was even more delicious the next day.

————————————– 

I mentioned before that I would talk more about Phytochemicals – so here’s the skinny! Remember that Phytochemicals are herbs and spices – the word sounds weird but it literally means “plant chemical.”

All information listed here is taken from:

Insel, P., Ross, D., Turner, R. E. (2010). Discovering nutrition: Third edition. Sudbury, MA: Jones & Bartlett Publishers

Overview: 

Phytochemicals make food functional. What does that mean? Well, a functional food is a food that may provide a health benefit beyond basic nutrition.

Example: Garlic contains sulfur compounds that may reduce heart disease risk, and tomato sauce is rich in lycopene, a compound that may reduce prostate cancer risk. The soy protein in tofu and the fiber in oatmeal can help reduce the risk of heart disease.

 

All the functional foods just mentioned get their health-promoting properties from naturally occurring compounds that are not considered nutrients but are called phytochemicals. While the word phytochemical might sound futuristic, its meaning is simple, “plant chemical.”

Vitamins are a food substance essential for life. Phytochemicals, in contrast, are substances in plants that may promote good health, even though they are not essential for life. Plants contain phytochemicals in abundance b/c these substances are of benefit to the plant itself.

Benefits:

An orange has 170 distinct phytochemicals. Singly and together, these compounds help plants resist the attacks of bacteria and fungi, the ravages of free radicals, and high levels of ultraviolet light from the sun. When we eat these plants, the phytochemicals end up in our tissues and provide many of the same protections that plants enjoy.

The trick here is that you actually have to eat the food source to see the benefits. In tests done where people have just taken supplements of the food source (i.e. pills) they did not show the same benefits as people who actually ingested and process the food through absorption and digestion – the same benefits.

 

Good Website for info on Herbs and their levels of phytochemicals

http://www.phytochemicals.info/research/antioxidants-herbs.php

I will now step off of my soapbox! BUT – if this has spiked your interest in knowing about food, your body and how they connect – I suggest NOT buying a “for profit” book sold at Borders or any other commercial bookstore but instead buying a textbook like the one I am reading for some great (somewhat non-biased) information. I have learned so much about how our bodies process and use food!

Have a great weekend everyone and please shoot me some great recipes if anyone is reading this and has tried something new and Paleo – I would love to try it out and blog about it in my Nutritional Tidbits!

Now, I am limping off to eat more protein and hope my muscle pains are better by Saturday when I have to run…and do it faster than normal! Eeeek!

“Double Digits” – Here I Come!


Love my Cocok's Toes! Hand painted by Japanese ladies.

Total Cocok's fashion pedicures in Oki!

Last week was pretty much a wash for my running since I was recovering from Bronchitis. I managed a 7-mile run last Sunday but it was a miserable one due to my lung capacity being stiffened from all the mucus I was coughing up. I did some yoga, strength training here at the house and mainly tried to recuperate. RECUPERATE = Pedicures with the girls! (see photo above of my super sassy toes!)

These digits are looking pretty sassy already!!

I got back into the group training on Friday and was pleasantly surprised at my performance ability. Jeanne had us do a 30-minute session of 400m sprints w/ 5 dips, 10 sit-ups, and 15 squats = 1 set for as many sets as we could muster for the time allotted. For the first 21 minutes I ran a ¾ pace to make sure I wasn’t going to make myself start hacking or coughing and then the last 9 minutes Jeanne told me to go all out and really push it. I followed her directions and immediately could feel the difference. With the next 400m sprints I could feel my lungs being tapped to their VO2max. I didn’t have any coughing or wheezing at all. WAHOO! I finished that workout completely drenched in sweat and pride!

10 miles - here I come!

Saturday I teamed up with WOOT runner and group fitness participant Amy for a 9 mile run. This would be my very longest run to date! We broke up the run in two parts. First, we met up at Kadena Gym at 5:30am and did the 10K route on the base. Then, we got registered for the monthly 5K races at 6:45am. Amy was slotted to mentor a new runner so I did this portion alone.

Proving that I am still a rookie runner: My watch died on mile 4 and my I-pod died on mile 5. Amy sent me our run stats later in the day!

Stats on the 6-mile run:

Mile 1: 10:16

Mile 2: 9:56

Mile 3: 9:55

Mile 4: 10:00

Mile 5: 10:00

Mile 6: 9:56

Independence Day 5K run time: 31:24

I am super stoked about our ability to stay so consistent on this distance. The 10K course was rolling and the 5K course includes a very challenging hill.

New things I tried:

  • I put my recovery Nuun tablets into my camelbak so I could try out replenishing electrolytes while I ran (it is so humid here we sweat buckets).
  • Ate my first Hammer Gel for replenishment after the 1-hour mark and right before the 5K.

Pro’s/Con’s:

  • Pro: I didn’t get a headache like normal on my LSR b/c of the Nuun tabs.
  • Con: the water got disgustingly warm and fizzy from sloshing about on my camelbak
  • Pro: the hammer gel was a lifesaver and I am so glad I took extra plain water to drink with it and make sure it settled in my stomach before the 5K run started.
  • Con: I need to find something a little more substantial to eat during these long training runs (over an hour), midway through the 5K my stomach started to growl and I was becoming distracted by my hunger pangs.

I made sure and got a good breakfast in my stomach as soon as I got home (I had two hard boiled egg whites, apples sauce and a banana before I left). The rest of the day I focused on protein intake and never let myself go hungry. Towards the end of the running my quads were feeling sore and my knees too. I iced all the areas that seemed a little sore intermittently the whole day and I never felt any more pain afterwards.

Nutritional Tidbits:

I have perfected my recovery smoothie and want to share!

In my blender I put:

4oz of Apple Juice (100% pure juice – look on the label for the kinds that say their ingredients are APPLES and practically nothing else!).

This is at the Commissary in a plastic jug on the bottom shelf in the juice isle.

1 cup of frozen fruit.

1 packet of Stevia b/c it is pure dextrose.

2 tbsp of protein powder or (most recently) Yoplait Protein Yogurt (one or the other not both)

2 heaping Tbsp of Plain Organic Greek yogurt (this is if you are not using the protein yogurt).

1 Banana (optional) – for starches and simple sugars

a pinch of salt – for electrolyte

Why do I choose these particular ingredients?

Based off of the information from the Paleo for Athlete’s book they suggest some goals for the first 30 minutes post exercise:

  • Replace expended carbohydrate stores: glucose (aka dextrose) = quick recovery, fructose = steady and slow release. Best taken as liquid for quick digestion. This why I use 1 packet of Stevia
  • Rehydrate: You can loose half a gallon of sweat per hour. This needs to be continuous – so drink fluids for the rest of the day not just this window. 16oz of fluids for every pound lost during exercise. Apple Juice is a good choice b/c it bolsters carbohydrate stores and is rich in most electrolytes.
  • Provide Amino Acids for re-synthesis of protein that may have been damaged during exercise. Best source of protein is egg or whey. Heat increases the need for both carbohydrates and protein.
  • Begin replacing electrolytes – add a pinch of salt.
  • Reduce acidity of body fluids w/ fruits and vegetables – frozen fruit.

 

The Whey Protein has 17g of protein - but it is an expensive option

If you are nervous/unsure of protein powders try the protein yogurt instead!

 

In the end the optimum recovery tools are sleep and diet!

Group Training is No Joke Ladies!


Group Training – Week 3

I am continuously amazed at how strong and focused all of these women are that meet up at 5am 3 days a week to train with Jeanne.

Tuesday we did a continuos effort for 30 minutes. The drill was to do a 200 meter (not sure on the exact distance) farmers carry of heavy kettle bells and then 10 Burpees – over and over and OVER again! We were going for broke! I, personally, liked this exercise. At the beginning my upper arms and shoulders were burning but by the end it was my legs (quads) that were burning from the burps. My lungs were pumping and my legs were tired by the end – overall total body workout!

Wednesday morning we had our very first pool exercise. For me, this is my weak area, and I am not used to that. I fully admitted that I didn’t know how to really swim and Jeanne had me stay near the wall.

We did lots of walking lunges and pushups for our warm-up. Then into the pool we went! First we did some freestyle swimming and then we did more work on specific form and w. 100-meter intervals (we could stop every 25m if we needed) – then got out and did pushups and squats in between. Wow – this was hard! My calf muscle almost charley horsed twice and my lungs felt like they were the size of golf balls!

The first time that I got out of the pool to do pushups my body felt like it was just dead weight! So heavy! This was a full body workout. I can already feel it in my back just sitting her typing this up. Now I totally understand the full challenge that people face when competing in Triathlons – and I was in a pool not OPEN WATER!

I’ll admit – I don’t like having a weak area as far as my physical fitness goes – so I plan to spend more time in the pool and hopefully improve! I would like to give a triathlon a goal list slot sometime next year after the Marathon is checked off!

Everyday that we meet at Oh-Dark-hundred is such a challenge! I thought that Jeanne worked me hard in our personal training (and she does) but boy – she works everyone just as hard in her group exercise. We do sprint drills, all sorts of challenging functional fitness, and we laugh, we sweat and we have a good time getting fit!! There isn’t much talking during the actual workout (there are some motivational encouragement exchanges but that’s all). We chitchat before and after the workouts mostly. It is, however, written on all of our faces at the end of that one hour – beat faced and drenched in sweat – we are all worn out and proud of ourselves!

These women range from a spouse who works fulltime w/ no children to fulltime working, plus kids, plus summer session, plus sleep deprivation, plus husbands who deploy and who knows what else! The most important thing is that they are not forgetting about themselves in the hustle and bustle of life. They wake up everyday and take time for them. They take the time to make fitness a priority! One of the many things I have learned along this journey is that I am still important… even though I am a mommy to Nola, a personal chef, an home accountant, a wife to Shane, and a college student…. My physical wellness is paramount. I need to be at the top of my game so that I can be able to take care of my family. And I know I have said it before but I think it is worth stating again – I want Nola to grow up knowing that being outside, running, exercising is a normal part of life – it’s fun and it’s what we do as a family!

Sporting Goods – Shopping in Okinawa

Recently Shane and I took a day and went looking for all sorts of places that selling sporting goods. This island is so focused on sports I just knew that there had to be some good places to buy running gear instead of constantly shopping online. What we found was that there are a lot of specialty stores. The signs will denote that they only sell soccer gear or baseball gear, etc. I remembered Jeanne sporting a great running skirt one day and mentioning a place called Sports Depot.

As luck would have it – we found ourselves driving right passed it! So we U-Turned and headed in. I will have to say… IT WAS LOVE AT FIRST SIGHT!

Don't let this picture fool you - this place was HUGE! Look how tiny their shopping baskets are - we each took one!

They have an amazing shoes selection - this is only one isle of about 4 isles just for shoes. They have models of Asics I can't even find online.

The shoe section is to die for but their prices will definitely break the bank with the Yen – U.S Dollar rate being so terrible. I went crazy in that place. Pilling clothes a mile high on their tiny little shopping carts and zoomed over to the dressing rooms! Out of a mess of 40 outfits I had selected I easily narrowed it down to 6! I was so excited about this – now I can wear a different outfit each day of the week I run or train and still have one outfit left over in case I don’t get to laundry before the next week of training starts! YAY! I found Nike, Puma, and Under Armor – just to name a few recognized brands but they also have countless other great Japanese brands as well.

This is gross – but before I went shopping I only had one pair of shorts and two pairs of Capri’s – I was re-wearing sweaty running clothes! YUK! I’m sure I stunk!

I found their prices to be better than on base – even w/ the exchange rate – but that was mainly on the sale racks or no-name brands. They only items that were over priced (for me) were the shoes. The same exact pair of Asics that I wear were there and after the conversion rate those shoes would have cost me $160 from Sports Depot as apposed to on base they were $80.

I fell in love with these but can't find them anywhere online! Dangit!

Now – let me tell you – they had some expensive stuff there. I was amazed at how expensive the compression wear is. I was able to snag a pair for $50 (it was my most expensive item purchased). They are totally worth it though. HOWEVER, once you are sweaty and you stop to cop-a-squat behind some bushes to pee…they are practically impossible to get back on. My potty break on my 7-mile run this passed weekend took about 6 minutes total! 1 minute to pee and 5 to try and get my shorts back on!

Paleo!

Nutritional Tidbits!

Here is one of my new FAVORITE recipes from the Loren Cordain Paleo Diet book. I eat this as a recovery brunch! So after I get my recovery smoothie in and am showered for the day I am usually starving – this hits the spot every time!

The recipe is CHILI-LIME SHRIMP and it is listed in the book under the starters and appetizers.

First, I buy a large bag of medium sized shrimp and portion them out into sandwich baggies. This turns out to be a perfect one person serving size too! In the morning I set it out in my kitchen window to thaw – usually by the time I am ready to eat them they are thawed but if not I just run hot water into the bag and then drain it – works like a charm!

Perfect!

Now since these shrimp are already cooked I have to make a few changes to the cooking instructions of this recipe. I don’t want my shrimp to get rubbery.

Chili-Lime Shrimp

2 Tbsp EVOO

1 garlic clove, minced (I like two)

1/2 c. cherry tomatoes, sliced in half (I omit these)

1lb Med. Shrimp

1 tsp. Paprika

2 Tbsp Cilantro

Juice from half a lime

Cayenne pepper to taste!

How to: Heat oil in a cast iron skillet (or any skillet) over medium heat. Add garlic and saute while stirring for one minute. Add tomatoes and continue stirring for two minutes.

(At this point I turn off the heat to complete the rest – but if your shrimp are raw keep the heat on)

Toss in the shrimp and continue stirring for 2-3 minutes. Shrimp is done when it is pink. Turn off the heat and toss with paprika and cilantro. Squeeze lime juice over the shrimp and sprinkle with cayenne pepper. (I love to add feta cheese to mine and eat it in a bowl!)

I made this once for a get together at the house and everyone asked me for the recipe before they left! Wink, Wink!

What my typical dinner prep looks like now! I love my new Pampered Chef 2 cup and 1 cup measuring cups! This was for the Puerto Rican Beef recipe and it was delicious!

Dinner is all prepped and ready to be cooked!

Miles YTD = 155.75

Getting to Know Your Body and Finding Balance!


I have been finding that there is no better way to get to know yourself (truly) than on the journey to better overall healthy living, eating and exercising! Since January I have truly transformed and I have the blog posts to prove it! My view of myself has changed and my view of my own abilities has really changed the most!

I used to just day dream about all the athletic things I wanted to do and vicariously live through the stories I would read in Runner’s World Magazine or Women’s Running Magazine. NOW, I am making my own stories – I am finding so much strength in my body and in my ability to stay focused.

I have Jeanne to thank for so many things…motivation, guidance, and partnership! It seems like just the other day I was meeting her for the first time in the lobby of Gunner’s Gym w/ all of my “Living Runner’s World” plans!

I also have all of my family and friends to thank as well. My family, even though they don’t comment much, I know they read and send me love in other ways! My friends keep up with me on Facebook mainly and send me their positive vibes for my goals! And then the best of all…this morning I was told by a woman at the group fitness class that I was the reason she was there, I couldn’t hardly believe my ears. She told me that she had been reading my blog a few months ago and it really motivated her. She is a mom of 2 (ages 4 & 6), active duty military and a wife. WOW – I inspired her! That alone makes me posting my pain, sweat and training all worth it! I will definitely try to make more time for this blog in the hopes that I can continue to motivate others.

 

School – Week 2

This marks week 2 in the summer session of school. Have I told you how crammed I am for time this session?! I am taking 4 courses and I have to divide my time up among them strategically in order to be more efficient and get all of my work done throughout the week. So I set my schedule up like this…

Mondays = Nutrition 100 (Rest Day)

Tuesdays = Financial Management 140 (Group Train)

Wednesdays = Psyc 441 – Learning & Behavior (Group Train)

Thursdays = Psyc. Of Sleep (Group Train)

Fridays = Rest Day and wrap up of all unfinished schoolwork.

Saturdays = Family day/Run

Sundays = Family day/Run

By the end of the week I aim to have all of my work done so that I can spend as much time w/ Shane and Nola as possible. So far that has worked out well but it is only week 2! By the time week 5 (MidTerms) rolls around I am usually a basket case!

In order to be able to stick to this schedule we all have to work together! I set some rules about the household tasks and everyone seems to be happy.

Mainly, I said – there will be NO cleaning by ME from Mon-Fri. If you need something washed you better do it yourself! I will cook but it will mainly be in the Crockpot so I can set it on a break from studying and then forget about it until it’s time to eat! (Considering there are only so many dishes that work in the Crockpot I do have to stop studying early some days to prep dinner.) Also, I set Sat OR Sun to be the house-cleaning day. Everyone helps. Shane and I basically just ask each other what we prefer to do that day (you want floors or bathrooms?) and go to it! All laundry is done the day we decide to clean (usually about 4 loads) and we take turns folding a load that is ready.

Life is much better now that we have set some boundaries on what gets done and when! I am so blessed to have a super helpful husband. He cleans without question – and he even does things the way I like them to be done so I’m not going into OCD shock afterwards! He always empties the dishwasher if he sees it needs it – and it usually does! AND he cooks whenever I ask him. He has no problem admitting when a recipe seems complicated – so sometimes I just prep everything and then he finishes. Either way – we work as a very good team and life is so much better now that I don’t feel like I am “expected” to do everything in the house on top of my personal goals with school and training. We established this set of rules shortly after Nola was born and I was at home losing my mind!


Reshaping – Where did my Ta-Ta’s Go?

Well – there is no good way to write about this so I am just diving into it! I have no boobs now. After breast-feeding I still had some boob-ish boobies but just a deflated version of my previous ones. Now, I am very very lean from eating Paleo and the more fat I lose the less boobs I have. I went online to try and find out what size I am now… and I am AA. So in other words, as I explained to my husband – “the reason why I need to buy more bras is because I have no boob to poor into the cup! So even the A’s require that your boob have some volume in order for it to fit properly into the cup of the bra.”

Well after breastfeeding there was no more volume. As my mother-in-law put it – they look like old tube socks! I went from (before prego) A to a full D while nursing and now to a AA. WILD, huh?

Me - Dec. 2009 - Nola was only 1 month old

Today! Nola is 19 Months!

I have totally come to terms w/ this fact about my new reshaped body. I am an athletically built person now…I don’t care about the boobs (especially since my ass looks amazing!) but what I care about is still feeling sexy and feminine in my underwear. I have been doing some googling on this matter and have found some great “petite bra” websites! LET THE ONLINE SHOPPING BEGIN! Lol!

Wish me luck!

Paleo Talk

I went through a little spell where I was really snacking like crazy (kitkat heaven!) and also still really laying on the cheese and dairy too. Shane and I discussed our interest in really doing Paleo the right way a few weeks ago and since have been doing really well. I went through a phase where I was really dropping weight again, I went from 130-ish to 125lb in two weeks but I wasn’t happy about it. I don’t want to lose more weight. I need fat for my body to use as fuel during my training (started reading Paleo for Athletes). I upped my protein intake more and also focused on healthier ways to refuel and since have come back up to my normal 127-128lb range.

I have been learning in my nutrition class about how the body breaks down food and all the interesting stuff about phytochemicals – which are the plant based nutrients in seasonings! It’s really interesting and as soon as my notes make more sense – less scribbly – I will share what I am learning! But until then – use lots of seasoning – it’s a good thing!

Training tidbits – my mileage is still at the 8mile LSR range and is starting to progressively get a little longer w. each weekly LSR. July will be when we really just start focusing on mileage! Until then, strength training is the focus. The bad thing about July is that it gets sooo stinkin’ HOT hear! I mean, melt your face off HOTTA! So I will definitely be maintaining my wake-up and workout at 5am routine until October sometime.

It is definitely super hard to do this group training from 5-6am and still find the time and energy for my other runs I need to get in as well as all the reading and writing this session is requiring. Life is very busy right now but I can see the light at the end of the tunnel! After this session I will only have 3 classes left until I can graduate. September I will (hopefully) start substitute teaching at the DODD schools on base and I will be a few months closer to seeing what running 26.2 miles feels like!

Fueling w/ Paleo Nutrition


It’s been a little over a week since I met-up w/ Jeanne. We took last week off for me to get back to the basics of why I love to run and for her do to some visiting/entertaining w/ family who are on island visiting!

The break was a well-needed one for me! I really liked not having to kill myself last week and just getting out and running…no agenda…just RUN! It really brought me back to why I am doing all of this! I’ve slowly been coming to the realization that the idea of “living life” and the actual act of “living LIFE” are two VERY different things.

For Instance…I remember when I got pregnant and I was all upset about the weight I was about to gain and the changes my body was about to go through…yet I was shopping for maternity clothes (and even wearing them) way before I needed to. My idea was that I would be miserable w/ this new body but my actions were saying something more like, “Where’s the baby bump already!?”

Another for instance…I remember having endless conversations w/ my mother about how I would BE after the baby – I would say, “I’m just going to be one of those vagabond moms who just throws their baby on their backs and keeps on truckin’ like nothin’s changed!” In reality…I was reading sleep books, passing up brunches, shopping and exploring fun and becoming a hermit for the first 12months of my child’s life so that she could be a “good sleeper.” Don’t get me wrong – I am very blessed; she sleeps 12hrs a night and still takes a 2-3 hr nap in the middle of the day at 18 months old. BUT it’s just that I thought I would be one parent and then in the action of living that part of my life I am a very different parent.

And I see these sorts of things all over my life. I used to say, “You don’t need a big car just because you have one baby! And then when Nola was 2 months old we sold the Toyota Raum and bought the Honda Spike…and now that she is 18 months old I am coming to the realization that kids only come with as many accessories as you are willing to tote around with you. Now…I am back down to the smallest car possible, the smallest stroller I could find, and a purse/diaper bag that never leaves my car.

So what does this have to do with my blog or running…well, the other day Shane, Nola and I drove to the local Air Force Base and ran in the monthly 5K (more on that specifically later) and afterwards I ran all the way home just so I could log my miles for the day. During that run I realized that all of these years I’ve spent reading about all these mother runners and female athlete’s who seem so driven and they go to such lengths to accomplish such amazing physical feats all the while living their lives. They fit in love, parenting, school, jobs, kids sports, etc, etc. and still maintaining DRIVE for themselves and their own goals. For so long now I have felt in the shadow of all the women I read about…thinking how amazing they are for doing all these things in conjunction w/ one another – so many balls to have in the air and smoothly juggle…

…and as I was completing my 7.6 mile run along highway 58 in Okinawa Japan I was thinking in my head how nice it is to not have my husband deployed anymore, about what to cook for dinner, about the two research papers I am in the middle of writing and about how well Nola has been adjusting to daycare – I slowly came to the realization that FINALLY the IDEA of who I wanted to be when I grew up and what I wanted my life to be like and the act of LIVING my life are finally in sync and I couldn’t be happier! I no longer need to be envious of the strong and ambitious women I read about because I am one of them – I am driven, I am wife, mother, college student and I am a runner!!!!!

Just got my book and L.O.V.E. it! Reviews coming soon!

Nutrition Updates:

I started on the Paleo journey April 12th, 2011. Weighing in at 132.6. Since then I have completed Robb Wolf’s 30-day Challenge in his “Paleo Solution” book and am feeling amazing. I am now much more confident in my ability to fuel my body – I am no longer going to be keeping the nutrition log on the blog for Jeanne to review. I will instead just be posting updated recipes that we try here at the house.

I never thought I would write about my relationship w/ food anywhere for people to read but I have to say – switching to Paleo and the experience/knowledge you gain from it are definitely worthy of passing on to other people. I am now a much more lean 130lbs and am not trying to loose weight. I eat portions the same size as my husband – mainly because my activity level is higher than his. Once he gets back into running and weight training he will be eating way more than me again. I have such a better appreciation for learning about and knowing my grocery store now too. Especially with living over seas, lots of people who want “specialty items” just order them off the Internet but I have had great luck with finding things I never knew the commissary had. I just wasn’t looking before.

FUELING YOUR RUN! Check my Tested Recipes page for details!

Let’s start with Breakfast!

Poached Eggs, 1/2 orange, strawberries, blueberries and bacon! - Learned how to poach eggs from Sarah Fragoso's blog - http://www.everydaypaleo.com

Brunch: Salmon Patties, small salad w/ orange and berries

 I added feta and balsamic vinegar to the salad. Keep in mind – though I am mainly eating Paleo – I am not cutting out dairy…yet!

Now some lunch!

Chicken Fajita Salad - Paleo Solution recipe

Cheese Burger w/ Salad and salsa on top - from Robb Wolf's book - Paleo Solution

And how about Dinner!

Steak, Steak Kabobs and Roasted Asparagus - Kabob recipe from Everyday Paleo

Leftover Kabobs and veggies on top of a salad the next day!

Tilapia, Roasted Green Beans and steamed Cauliflower

Training Updates:

Last week I ran a total of 21.43 miles, completed and PR’d in a 5K (time of 27:33) and maintained a steady 10min pace in my LSR for the week! YAY!

THE 5K: Shane pushed Nola in the stroller while I ran next to them. Wow – so nice to have running buddies for races and one of them be my little girly and I’m not the one pushing her! I was amazed when I rounded the last turn for the finish and realized I was about to PR and wasn’t even trying. I was actually chit chatting at Shane while Shane’s face turned red as he was gasping for air and driving hard for the finish. I remember the days when I was practically throwing up after a 5K race and Shane was all chatty and ready to run more. WOW – have I come a long way!

 

Today: Met w/ Jeanne at the gym. RAINING but we trained outside anyhow.

Jeanne’s: recap: Today – started with sore groin.  Completed 5 rounds of 100m sprints (fooled around with arm position, which shortened your stride, smoother and more comfortable for you to go with natural stride), then groin bothered you too much.  Completed 100 burpees.

Miles ran Y-T-D = 193.49

I have been icing my groin…never thought I’d blog that one either! Lol! Already feeling a little better but tomorrow will really tell me what I did to it.

I have a 10K coming up this weekend that Shane and Nola are going to be running with me! It will be on the hilly course of Futenma MCB.

Previous Older Entries