Tell us what you've been doing. You are too quiet. Have you fallen off the exericise wagon? Do you need help getting back on?
Constance?
Katie?
Debra?
Amber?
Vickie?
Julie V?
Julie Y?
Abigail?
Elaine?
Bob?
Stuart?
Jenny?
Sue?
Chrissy?
Tell us what you've been up to so we can butt into your business.
I'll be there on Sunday with bells on. We'll lift at 5:05 and then we'll head outside at 5:30.
11 comments:
Hi there - I printed off my training schedule for the Last Chance Marathon (2/15/09) in Dublin - there is also a 1/2 marathon, 10K, and 5K. Last year there was a couple of kids and coaches relay teams that completed the Last Chance marathon and I expect the MPA Gems to have team out there!! Alternatively, you can sign up for the 5K or 10K and it will keep you motivated to train!!
I like to have a goal - it keeps me motivated to train (especially during the winter months). My goal is to break 3:40 at the Last Chance marathon (I ran 3:43:40 in the Columbus Marathon). I've been at it - 14 miles on Sunday (lots of snow flurries), 6 miles yesterday in cold winds and I'm going out at lunch today to run a 7.2 mile loop. If you're unsure when and how much to run to train for your next race go to www.runnersworld.com and click on "Smart Coach" and you can plug in a recent race time, the length of the race you're training for and how long you are training before the race and the "Smart Coach" will lay out a training plan. It really helps provide guidance on what you should be doing and at what pace.
If you take 2-3 weeks off, you'll lose your conditioning and motiviaton and you'll end up gaining weight over the holidays instead of losing weight!! If you can't get outside, get on a treadmill!!
Thanks for the advice. I will be sure to check out the website.
Well I actually did go out yesterday and the winds were fierce. I stayed warm except my face felt numb from the wind. I ran 1.5 miles and the route wasn't so bad with the wind behind me. Lesson learned-don't run into the wind if possible. I live in a rural area with alot of open space so the wind soars right through. I think when it is this cold I may head to a local park with plenty of tree to block the wind.
Well, I did sign up for the Thanksgiving race (4 miles) and my goal would be to run 1/2 of it (at least). Looking at a 5K in December either the Jingle Bell Run or Dublin Snowflake(?).
I am thinking that I need to do cross training of some type. Right now I run 3 times per week and would like to get to 4 but with the cold weather upon us I dont know if that is possible. I think I need to get in a routine of going to the gym at least 2 or times a week for weight training and use either the elliptical or treadmill.
As far as diet goes, I have been making small improvements. My biggest thing I am trying to do is plan ahead so I am not forced into eating fast food.(Well, I guess I am never forced but when I get really hungry I've just gotta eat).
How is everyone else doing?
Weird I was running a search on MPA and came across this. I like the idea. Nice Job Em! I need to show this to Nicole, she needs a little motivation to get back into things.
Lots of good info here, hopefully I can add some insight.
It is very hard to start any work out/cardio/diet regime and stick with it for any considerable amount of time as a beginner. So you should be very proud of yourselves for sticking with it.
The biggest thing in my opinion is just getting out and doing something. If its way cold outside, only run for half the time or run up and down the steps. Even if its only for a couple of minutes it's a lot better than doing nothing and it keeps you on track and motivated.
Vickie-
You're on the right track.
Cardio is a tool, it can help you create caloric deficits and can get you into great shape for running races.
Weight Training is another tool, it can help shape your body. The more muscle you build the easier it is to burn off fat.
Now the diet, the hardest part. Its a huge first step if you just start to watch what you eat. Cookies are good and so is ice cream, I could eat it all. Saying no to all those things is the hard part.
Starting off I would not be so concerned w/ how much I am eating. I would look at the macro's. What are the ratios of Protein to Carbs to Fat. Ideally you want to intake more Protein than Carbs and more Carbs than fat.
The best way to understand that is to journal for a few days to see what you eat and where those ratios meet.
One of the most important things is to understand how cardio, weight training and diet all have an affect on your body comp. Apply all 3 of these and there is no doubt you will see amazing results.
I could go on for days, if you have any questions I will try and respond to the best of my abilities but Em will def. have a better understanding of how the female body reacts to all of this. And if its welcomed I will continue to add some insight.
Good Luck
Okay so I have been doing terrible and not because I want to. It is so dark when I get home now that I don't go out to run. I am really concerned about doing the Flying Feather next Thurs. since my feet have not been hitting the pavement. I wanted to at least be able to run 1/2 of it, walk some and then try to finish running.
I have been trying to eat healthier and have even tried to make better fastfood choices, like going to get carryout at Applebee's or Bob Evans instead of going to Wendy's or McDonalds.
Hi everyone!
I have been sidelined with a horrible cold! I am trying to rest so I recover faster before the holidays and traveling to visit family.
I have been focusing on my power yoga and enjoyed a reformer Pilates session with an instructor friend which was great.
Good luck if you are participating in Thanksgiving walk/runs. I usually enjoy walking at the farm while visiting in Indiana.
I will pick my cardio back up again after the cold moves out of my chest and I am not coughing as much, yuck!
Peace:)
Vicki - there are running balaclavas (dri-fit) that you can put on to protect your face from the wind. I nned to pick one up at the running store. I don't mind the cold, but the wind can be brutal, expecially on your nose and face!!
Amber - can you walk on your foot? If so, a 30 minute walk on the treadmill is better than not running at all!!
Hi Gems!
I've been running a bit (inside of course) and mixing it up with weight training. I have to agree with the running experts that cross training will really help you get faster. I was always afraid to stop running for fear I would lose my ability to run far / long, but NOT TRUE! Those of you that have access to weights or classes to get some cross training in I would very much encourage it. It has actually made me appreciate my running days a bit more..I don't get so bored! Stay with your running guys..we are about to be in the weight gaining months with tables and tables of yummy food and lots of excuses to gorge ourselves. You'll feel a bit better when you do overindulge if you know you just ran or will be working out the next day. Even 2 weeks off can set you back.
Someone told me that it only takes 3 weeks to start or stop a habit..STAY WITH IT!
Hey Bob,
The ankle is doing better and I ran today after work. In order to get my run in before it got super dark, I took my clothes to work with me. We have a 1 mile path so I ran that. Boy was it cold out there.
Hello all-
Just wanted to let you know I used the "Smart Coach" from Runners World to create a training plan. I run 2 miles 2 times a week and the 3rd day each week is my long run which next week is 3 miles. The only thing that seemed stranged is that it tells me to run at a pace of 17:50 per minute. Well today I ran very very slow. So slow that I was able to sing as I ran and at the end my pace was still 14:23 per mile. I can't imagine that it really wants me to go that slow. Very strange.
Anyway I am hoping to make my 3 mile long run next week at the Turkey Day Race.
Have a great weekend all and stay warm!! See everyone on Sunday.
Amber & Vicki - good job getting out there - it takes a little getting used.
Regarding the smart coach - it's telling you to go slow based on whatever time you put in as your last race. You could input the pace you'd like to achieve at your upcoming race and it would probably have you go a bit faster. In any case, you don't need to go fast during your training runs (as I've said in the past) - sometimes I find it hard to slow down as well. You should put a running watch with a heart rate monitor on your holiday gift list (you acan get a good Polar or Nike one for $75-$100). Then you can get a feel for your average heart rate during your run and that will help you determine whether to pick up the pace or slow down.
Hello ladies! (And Gents)
I've been a terrible slacker. I will be there on Sunday for lifting and cardio.
Glad you guys are keeping up with this!
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