...until I no longer have to lug my pump to and from work.
...until my hormones can begin to get back to normal.
...until I can stop popping nine pills a day.
...until I can sleep through the night.
...until I can get my life back
Friday, July 29, 2011
Wednesday, July 27, 2011
Future Marathon Momma?
My marathon training has officially begun. Today was the first day, and I'm excited and nervous at the same time. Sure, I've done five marathons already, but I didn't have a baby at that time. Finding the time and energy to get the training done will be a challenge.
I'm shooting for a 4-hour marathon again, but at this point, just finishing will be a success after my two year hiatus from marathoning.
I ran 10 miles last Saturday in preparation for marathon training. That was the longest I have run since I was eight months pregnant.
My training plan this week consists of:
Two easy 4 mile runs (today and Friday)
One 5 mile marathon pace run (tomorrow - we'll see how that goes trying to run at marathon pace with a baby jogger in front of you)
One 7 mile LSD (long, slow distance) run on Saturday
If I can pull this off, I'll officially rename my blog to Marathon Momma. Wish me luck!
I'm shooting for a 4-hour marathon again, but at this point, just finishing will be a success after my two year hiatus from marathoning.
I ran 10 miles last Saturday in preparation for marathon training. That was the longest I have run since I was eight months pregnant.
My training plan this week consists of:
Two easy 4 mile runs (today and Friday)
One 5 mile marathon pace run (tomorrow - we'll see how that goes trying to run at marathon pace with a baby jogger in front of you)
One 7 mile LSD (long, slow distance) run on Saturday
If I can pull this off, I'll officially rename my blog to Marathon Momma. Wish me luck!
Monday, June 27, 2011
Week Ten
Congratulations! You have made it through the 5k. How did you do? Were you able to run the whole way? Do you feel accomplished? Do you feel like a runner now? You have finished your first race on your journey to a marathon.The road to a 10k begins this week. From here on out, you will have workouts where you run the whole way. When we get closer to the marathon, we will consider the run/walk program again. But for now, your workouts will be mostly running.
We also start a new pattern of workouts this week. You will still have three workouts, but you will have one shorter workout, one middle distance workout, and a long run. This will prepare you for the marathon training where you will have the same types of workouts: two shorter, one middle distance, and one long run.
Click below to expand the training plan for 5k to 10k.
Friday, June 24, 2011
Tabata Arm Workout
Race Jitters Resources
Tips for Managing Pre-Race Jitters and Performance Anxiety
Pre-Race Jitters
Conquer Your Pre-Race Jitters
Video - Dealing with Pre-race Anxiety and Nerves
Exerise of the Week: Tabata Arm Workout
For the past four weeks we have been learning some basic arm exercises that are helpful for runners: Bicep curls, Rowing, Tricep extensions, and Dumbbell bench press. The Tabata arm workout will put all four of those exercises together in one 20 minute workout. This workout is ideal for those days of "rest" from your runs.
The Tabata workout was invented/designed by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. The claims are that Tabata training is "the fastest way to fitness and fat loss" and "the single most effective type of high intensity interval training, [while] also the most intense by far." The way it works is you do as many repetitions of one exercise as you can do in twenty seconds. You then rest for ten seconds and repeat seven times (with the same exercise). After that exercise is over, you will rest for one minute before moving to the next exercise.
In this workout start with the bicep curls. Start the timer and do as many bicep curls you can do in twenty seconds. After the twenty seconds are up, rest for ten seconds (putting the weights down). After that ten seconds of rest, pick the weights back up and do twenty seconds more of bicep curls (as many as you can in that twenty-second time period). Keep that up until you have done eight twenty-second sets of bicep curls. Rest for one minute. Then pick up your weights and start your rowing for twenty seconds. Rest for ten seconds. Row for twenty seconds, etc, until you have gotten eight twenty-second sets of rows. Then rest for one minute and start your tricep extensions. Do eight twenty-second sets of tricep extensions (with the ten seconds of rest in between). Rest for one minute and start your bench press. Do eight twenty-second sets of bench presses (with the ten seconds of rest in between). The whole workout should be approximately twenty minutes.
The key is to push yourself HARD for those 20 seconds of work each and every time. If done properly, this workout will continue to burn fat throughout the day.
Tips for Managing Pre-Race Jitters and Performance Anxiety
Pre-Race Jitters
Conquer Your Pre-Race Jitters
Video - Dealing with Pre-race Anxiety and Nerves
Exerise of the Week: Tabata Arm Workout
For the past four weeks we have been learning some basic arm exercises that are helpful for runners: Bicep curls, Rowing, Tricep extensions, and Dumbbell bench press. The Tabata arm workout will put all four of those exercises together in one 20 minute workout. This workout is ideal for those days of "rest" from your runs.
The Tabata workout was invented/designed by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. The claims are that Tabata training is "the fastest way to fitness and fat loss" and "the single most effective type of high intensity interval training, [while] also the most intense by far." The way it works is you do as many repetitions of one exercise as you can do in twenty seconds. You then rest for ten seconds and repeat seven times (with the same exercise). After that exercise is over, you will rest for one minute before moving to the next exercise.
In this workout start with the bicep curls. Start the timer and do as many bicep curls you can do in twenty seconds. After the twenty seconds are up, rest for ten seconds (putting the weights down). After that ten seconds of rest, pick the weights back up and do twenty seconds more of bicep curls (as many as you can in that twenty-second time period). Keep that up until you have done eight twenty-second sets of bicep curls. Rest for one minute. Then pick up your weights and start your rowing for twenty seconds. Rest for ten seconds. Row for twenty seconds, etc, until you have gotten eight twenty-second sets of rows. Then rest for one minute and start your tricep extensions. Do eight twenty-second sets of tricep extensions (with the ten seconds of rest in between). Rest for one minute and start your bench press. Do eight twenty-second sets of bench presses (with the ten seconds of rest in between). The whole workout should be approximately twenty minutes.
The key is to push yourself HARD for those 20 seconds of work each and every time. If done properly, this workout will continue to burn fat throughout the day.
Wednesday, June 22, 2011
Race Jitters
This is it! You've made it to the week of your first race, a 5k. Do you feel nervous?Many people who run races, no matter how long they've been doing it, get performance anxiety, or what is commonly called "pre-race jitters." It's very normal. But there are some things you can do to reduce those pre-race jitters.
The most important thing to tame those jitters is to be prepared. There are several things you need to be prepared for: training properly, eating properly, having the necessary equipment ready, and knowing where to go and when.
If you've trained well, following the training plan fairly closely, you should have no problems completing the race. If you can run 3 miles, you can certainly run 3.1 miles. Even if you have missed a few workouts, you should still be okay. You're not going to the race to win it. You're going to complete it. One of the best things about running your first race is that there are no expectations. You could set some goals if you like, such as running the entire time. But for the most part, if it is your first race, your only goal should be to finish.Eating properly before the race is important. Most races are run in the morning. Don't go to the race on an empty stomach. Try to eat something that will give you energy. A bagel is a good option (whole wheat if you can find it). Do not drink acidic juices, as it may make your stomach hurt as you run. Drink plenty of fluids before, during, and after the race. You should drink at least 8 oz of water before the race. If you need a break during the race, the best place to stop is at the water stop where you can rehydrate as you take your break. Most 5ks have at least one water stop. Many have two or three (one at each mile). Check the race website to find out how many water stops there are along the course.
Set out your equipment the night before. Shirt, shorts, race number and pins, shoes, socks, hat or visor, watch or other timing device, etc. Have it all out and ready to go. There often is a place to check your belongings at a 10k or larger (especially if it is a point-to-point course). If so, do you have the proper bag and tag to put your items in? Having everything ready ahead of time will help you sleep better at night knowing you won't forget anything.
Make sure you know where to go and how to get there. Often times the roads around the race will be closed off to prepare for the runners. Be sure to know where you need to park and how to get there to avoid the closed roads. Find out where the starting line is and where the finish line is. If possible, drive the course a day ahead of time to see where the more difficult spots are (hills, turns, etc). If you know what to expect, you will be less worried about the unknown.Set your alarm and try to arrive to the start line at least 30 minutes before the start of the race. That gives you extra time in case there are long lines or a lot of traffic. It will also give you time to make that last minute pit stop at the porta potty before the race if you need it. It will also give you time to do your warm-up walk or jog.
Knowing what to expect and being prepared is the biggest way to calm those jitters. Good luck!!
Monday, June 20, 2011
Week Nine - First Race Week!
This is it, folks! Your first race is this week! After this week is over, you'll have made it from couch to 5k. This is the first big step toward your marathon. This week we will have two three mile workouts and your 5k, which is 3.1 miles. Be sure to add those rest days between your workout days. It is especially important to have a rest day before your race day. You don't want to be too tired or sore to complete your first race.Click below to expand the training plan for this week:
Friday, June 17, 2011
Bench Press
Running Diet Resources
The Healthy Runner's Diet
Design your Running Diet
The Runner's Diet
The Distance Runner's Diet
The Runner's Diet
A Healthy Diet For Runners: Meal Plan
Running Nutrition - Diet Tips for Runners
Exercise of the Week: Dumbbell Bench Press
Many people who hear "bench press" think of body builders or bulky muscles. But the dumbbell bench press is a great exercise for runners. You don't have to have a bench to do the bench press. I often do the exercise on the floor. If you have a bench available, by all means, use it.
Lay down with your back flat on either the bench or the floor. Your feet should be flat on the floor. Grasp a dumbbell in each hand, palms facing forward (i.e. toward your knees), arms bent at about a 90 degree angle at the elbow and weights next to your chest. Push the weights straight up into the air. Your palms should still be facing forward. I like to "clink" the ends of the weights together as I count my repetitions. Do three sets of ten to twelve repetitions.
The Healthy Runner's Diet
Design your Running Diet
The Runner's Diet
The Distance Runner's Diet
The Runner's Diet
A Healthy Diet For Runners: Meal Plan
Running Nutrition - Diet Tips for Runners
Exercise of the Week: Dumbbell Bench Press
Many people who hear "bench press" think of body builders or bulky muscles. But the dumbbell bench press is a great exercise for runners. You don't have to have a bench to do the bench press. I often do the exercise on the floor. If you have a bench available, by all means, use it.
Lay down with your back flat on either the bench or the floor. Your feet should be flat on the floor. Grasp a dumbbell in each hand, palms facing forward (i.e. toward your knees), arms bent at about a 90 degree angle at the elbow and weights next to your chest. Push the weights straight up into the air. Your palms should still be facing forward. I like to "clink" the ends of the weights together as I count my repetitions. Do three sets of ten to twelve repetitions.
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