3.5 miles :) finally...

Tuesday evening FINALLY a run on the waterfront ! While my lungs did not cooperate, my legs felt good :) No toe issues, no shin issues, no hip issue (little achy, but I think it's muscle) and overall I had a smile ! Wahoooo ! I did follow Dr. R's orders and do a run 4 walk 1 routine. (and yes, my lungs still died.. more on that below).

YUM !! anything with lime and cilantro makes for a sunny day :

Cilantro-Lime VinaigretteNutritional Info (Per serving):Calories: 53, Saturated Fat: 1g, Sodium: 59mg, Dietary Fiber: 0g, Total Fat: 6g, Carbs: 1g, Cholesterol: 0mg, Protein: 0g

Ingredients

1 cup(s) cilantro

1/2 cup(s) oil, olive, extra virgin

1/4 cup(s) lime juice

1/4 cup(s) orange juice

1/2 teaspoon salt

1/2 teaspoon pepper, black

1 pinch garlic

Preparation

Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth

So, as an extra special super star volunteer on Saturday for the RnR, I was fortunate enough to see the elites / really fast peeps finish. Most of the guys had shirts on with Hansons Brooks on the front. Well what the heck is that ? I'm a Brooks fan, but what's up the the Hansons part. So I JFGI'd (check out Urban Dictionary if you don't know what JFGI is) and found out that it's a group of post collegiate runners that have Olympic potential. Brooks has 3 houses that they live and train in (in Minnesota... that'll make you run fast in the winter) and basically tries to make them the best. Interesting. And some of the runners have a blog... and funny thing, one of the guys happened to blog about lungs vs legs.... check it out and this can pertain to not just running, but all forms of activity, weight training, cycling, swimming etc. (and for future reference, I've never had "dead legs"... I think that explains alot !!) :

When medical professionals study the body, they break it down into systems. The skeletal system, the nervous system, and so on. When runners talk about there bodies, we usually are referring to either our musculoskeletal system or our cardiopulmonary system. Musculoskeletal (LEGS) include our muscles, bones, tendons, ligaments, and connective tissues in-between. Cardiopulmonary (LUNGS) include our heart, lungs, veins, arteries, and the blood and it’s components.

Beginner runners or runners coming off of an injury seem to run out of breath quickly. They will say, “I just can’t catch my breath” or “I need to work on my breathing.” More advanced runners complain of dead legs, “My legs feel like lead today.” Most experience runners can give you a breakdown of their fitness at the current moment. “Well, I’m pretty fit right now, just no speed in the legs.” Or, “My legs feel good, but I just don’t have my base fitness right now.”

Needless to say, running trains both systems. Therefore, I pose the following quiznoids:

Do both systems develop at the same rate? Do both systems fatigue at the same rate? Is one system remaining undertrained/ held hostage by the other system? Does running fatigue the legs before the lungs? Can the legs be fatigued, but the lungs be good to go? Can the legs hold up to a 6-hour run? Can the lungs? Would the lungs benefit from a 6-hour run? Which system recovers quicker? Can you train the lungs and rest the legs? If so, how? If you can train you lungs while waiting for you legs to recover, why not do it? Do your lungs know the difference between running and cycling? Cycling and swimming?

If your training program only utilizes one mode of cardiopulmonary stimulus, you are assuming that mode of exercise stresses both systems exactly equally. If you admit that the two systems adapt and respond differently to the same stimulus, and you continue to train using one mode, you admit to leaving money on the table? Why leave money on the table?

Whew... i FEEL like a ran :)

Reported for duty this morning at 5:30am on the dot. Put on my blue "race crew" t-shirt and spent the next 3 hours getting the finish line area set up. Set up tables, pulled boxes of oranges and bananas off pallet after pallet, broke apart bananas and cut up oranges, pulled bags of ice off pallets to fill the garbage cans with Cytomax, then pulled Cytomax off pallets to put into the cans, then had to re-arrange the cans about 700 times, broke open boxes of medals to hand out .... then, FINALLY, the runners :) I was back with the Cytomax and 99.8% of the runners were very thankful ! Some smiles, some high fives, lots of "please take my/ our picture"... it's always good to see people soooo happy to have crossed that finish line ! Then, with less than 500 runners on the course still, time to break down tables, consolidate left over food and drink, dump any left over ice, and I was released at 2:30. WHEW.... I have to say, running 13.1 is easier than being a volunteer ! Very very long, busy, chaotic, muscle straining day. But, standing and talking to the lady in her 60's who had just finished the marathon, and was... waiting, that's right, waiting for her daughter to finish was worth it ! The guys who smiled while walking stiff legged to get a drink, and then said thank you when you met them halfway :) ... worth it. Would I do it again ? Maybe for a smaller race. But I do know now that running is easier than volunteering ! Kudos to RnR / Competitor for an amazing event, they know their stuff and how to make it work :)

On a humorous side note, I stole an idea from my previous trainer, and am doing a 30 day workout challenge. The challenge ? Do some type of cardio or weight training every single day for a minimum of 30 minutes for 30 days. I'm currently 5 of 25 days. That's right... I'm counting my 8 hour volunteer duty as a workout. I FEEL like it was :) Nice !! Wanna join in ??

and one more thing...

love love love this group. And I'll even forgive them from being from Utah. They've toured with The Killers (of course, the #1 group in my world !). Seriously good running / workout music !! LOVE !!

Complete total lack of motivation

Seriously need to practice what I preach. Since our vaca in Sin City, I have done hardly anything. A run (which I was thrilled with !!), 3 miles on the waterfront. And a leg workout... yep... that's pretty much it.
And I haven't been writing down my food intake, or for that matter, even monitoring what the heck I'm throwing in my mouth. Usually, this doesn't bother me because it doesn't happen often and my body doesn't have time to revolt. However, this week, it aaaalllll caught up with me. I'm tired, crabby, feel like hell. Gee... who can I blame for that ??!??! ME !

This week from SparkPeople ... and I kinda needed this !

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"


Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.


Need more reasons? Here are some of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.


Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.


Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.


Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

WOOT WOOT !! I have a new fav website... www.bethenny.com Love love love her and she has some killer recipes and some killer tips and just flat out says it like it is.

Time to start getting back on track, practicing what I preach, and not feeling like ick any longer. Who's in ???

The best laid plans...

First - my dinner... it's the Hungry Girl chicken salad recipe I posted a few days back. OK... super good !!! YUM !
Second, I discovered this snazzy drink today... coconut water with LIME ! YUM ! stellar healthy for you and it tastes amazing. After I dropped Rob off at the station, I had a ton of time before my haircut, so I hit the gym at work and got a decent leg workout in. Since no one else was in there, I did plies, reverse lunge and regular squats with the Smith machine. And I also used the dip assist / pull up thingy. In between sets, I did loops in the gym doing walking lunges. I'm sure I looked like a total goo. I did high kicks too ! But hey, worked the legs, kept the heart rate up and burned some calories. I hit the store after and found this ! LOVE !!! www.zico.com for all the nutrition info. I'm impressed.
And last... this is why I skipped my run today. Seriously... I can run outside any time in the rain. But there are not many days where it is this beautiful out. I walked to the store and got the stuff for the chicken salad, then sat on my deck and read a book with this view. LOVE!

Tomorrow, my evil plan is to get up early, and go do a 3.1 mile lap around the lake. It's probably going to rain... that'll be my payback for ditchin the run today :)

Vacation + Shot + Plyo plyo plyo !

Vegas Vacation

I survived

• So glad I got to see the kid


• I ate like hell (which actually means we ate some really really great food!)


• I drank more than usualI did do lunges up and down the hall (NOT while drinking)


• I did walk ALL over and did a 15 minute run on the Boulevard :)

That being said, the trip wore me out. I think just too many people for me. Next trip will be calmer and more relaxed !

Went to the Franken-Toe doctor today. I can get in around 3 miles about once a week and then spend the rest of the time recovering. The toe doesn't hurt where the surgery was, the side of the foot is awesome ! But right at the joint and a little below is a killer. Dr thinks perhaps the pin has just created havoc on the joint and the boot keeping everything immobile... sooo it just needs to get mobile again !

This is how it went today after he poked and pulled and pinched and turned. Dr = "How tough are you ? " me - "um, not very" Dr = "OK because this will hurt" me = "eeek" AND a cortisone shot in the joint of the pinky toe. OW !!!!!!!!!!!!!!!!!! he wasn't kidding So, now we are restriction for 3-4 days and then he said give it a try :) I go back in a month.

Based on this information - I will be registering to run / walk the LiveStrong 5K on the 20th. I love that run !

And last - you gotta admit sometimes cardio can get boring. I'm a HUGE fan of Plyometrics because you can burn massive calories, get your heartrate up AND do some weight training all at the same time ! LOVE IT ! Gotta be somewhat coordinated though... I have been known to drop a medicine ball on my own head !

From Gold's Gym:

(if you need pics to go along with the decriptions http://www.goldsgym.com/healthy/newsletter/2010-06/the-power-of-plyometrics.php )

Just 20 minutes of explosive high-intensity exercise will turn your body into a powerful calorie-burning machine.
What if we told you there was a workout that will jack your metabolism, tone your entire body and build unparalleled strength in just 20 minutes? What if we also told you that pro athletes have been secretly using this workout for years? No, we're not joking. We're talking about plyometrics — fast, powerful exercises designed to boost athletic performance — and we're here to show you how to get in on the action.

"Explosive movements target the fast-twitch muscle fibers that don't get accessed during traditional training at the gym," says Adam Friedman, a certified personal trainer for the Gold's Gym Fitness Institute. Fast-twitch fibers are found in muscle groups throughout the body and are used for short bursts of intense activity such as in weight lifting or sprinting. "They add more lean tissue to your muscles, which is where fat is burned. The more fast twitch, the more potential to increase your metabolism," Friedman says.

Adding a quick 20-to-30-minute workout like this one can help maximize your strength gains. The moves that follow engage muscle groups in your core and lower and upper body — at times simultaneously. Plus they'll develop your eccentric strength (when a muscle contracts and lengthens under tension), an important component of injury prevention.

This highly adaptable routine can be tackled at any fitness level and is great to do with a partner. Ask a Gold's Gym personal trainer to demonstrate any unfamiliar moves.
Do two sets of each of these exercises in this order, resting for one to two minutes between each set.
· Single/Double Stair Hops
10 repsTargets: quads, glutesHop up stairs one or two at a time. When you reach the top, walk down.Our expert says: "A flight of stairs is optimal to keep the movement rhythmic, which enhances the stretch reflex to promote better reaction time and speed."
· Burpees
10 reps Targets: upper and lower body, coreStart in a squat position with your hands on the floor in front of you. Kick your feet back to a pushup position and do one full pushup. Immediately bring feet back to the squat position. Jump up on toes with arms overhead. That's one rep.Our expert says: "To modify this exercise, just jump back in the pushup position, without lowering the body to the ground, then quickly stand up without the jump."
· Alternating Split Squat Jumps With Dumbbell
20 repsTargets: upper and lower bodyStand with your feet staggered about two feet apart as if you were about to lunge. Hold a pair of light dumbbells by your sides, palms facing behind you. Lower into a lunge, bending the knees until the back knee is almost touching the ground. Then jump in the air, switching the front leg. During the upward motion of the jump, perform one clean swing with the dumbbells up above your head.Our expert says: "The split squat is a very effective exercise for gaining strength in the legs and glutes, and adding your arms creates a full-body movement. The more muscle you access at one time, the more calories you burn."
· Alternating Box Push-off With Shoulder Press
20 repsTargets: upper and lower bodyStand on the ground and place your left foot on a 12-inch plyometrics box, with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing dumbbells overhead as you jump, and land with feet reversed.Our expert says: "Always wanted a better vertical jump? Box push-offs are the perfect way to work on your height."
· Side-to-Side Box Shuffle With Dumbbell Punch
20 repsTargets: upper and lower bodyGrab a pair of light dumbbells and a small box. Move over the box from side to side with quick, low jumps. As you jump, alternately punch forward with a dumbbell in your hand, using the same-side arm and leg.Our expert says: "Most gym exercises are based on front-to-back movements and not a lot of side to side, so you're accessing your muscles in a different way."
· Medicine-Ball Kneeling Side Throw
10 reps each sideTargets: coreStart in a kneeling position, holding a medicine ball with both hands. Twist your core and throw the ball sideways to a wall or a partner, using your abs to move the ball and not your arms.Our expert says: "The kneeling position in this exercise will help to isolate your obliques more than if you were standing."
· Medicine-Ball Wood Chops
10 reps each sideTargets: coreStart with feet more than hip width apart. Hold a medicine ball by your left hip with both hands. Turn your torso to the right and lift the ball above your head on the right. Move it from high to low across your body, ending on the left side, as if you were chopping wood. Do 10 on one side, then switch.Our expert says: "Wood chops not only increase strength in the core but also add a flexibility element while getting the heart rate up."
· Sit-Up Medicine-Ball Throw With Partner
10 repsTargets: coreSit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his head.Our expert says: "Doing exercises with a partner makes it more fun and competitive, plus it helps with reflexes and forces you to move quicker."