Saturday, March 22, 2014

03/22/2014 PM Negative split run

I just finished up a 45 minute run on the treadmill.  I gave this run the title of a negative split because I ran the end faster than the beginning.  Typically, if you ran a marathon or some other race or run, you divide it into a first half and a second half.  

By timing each half, you are able to determine to time needed to run each half.  It is normal for people to positive split races.  This means that your first half is faster than your second half.  However, I am a big proponent of training with negative split timing.  I do most of this on the treadmill.  I run a certain time for a distance or amount of time on the treadmill.  Then, I speed up the treadmill for an additional half or specific set of time.  Tonight, I also kicked up the incline for the second part as well.  This is what it looked like:

30 minutes at 3% incline running 8:40/mile pace, 3.46 miles
then
15 minutes at 4% incline running at 8:15/mile pace, 1.82 miles

In total, I did about 5.28ish mile tonight.  So far this week, that brings my total mileage up to a little over 28 miles.  At some point I will squeeze in a long run tomorrow if possible.  This should get me up near 40 miles for the week.  

The upcoming week, Iin addition to maintaining my mileage,  plan to work on some speed and hills.

Friday, March 21, 2014

Simple, healthy breakfast option that tastes great

Here is a breakfast option that is fast and easy.  It also happens to be healthy for you too!  

2 Eggs
1-2 Tbsp Salsa
Cooking spray
Small frying pan


In a bowl, scramble up the 2 eggs.  Add in a tablespoon or two of your favorite salsa.  I don't really care which brand, but I do make sure the one I pick doesn't have a lot of sugar.  Sometimes the companies sneak in extra sugar to sweeten it up and make it taste better.  Go with a basic, no extra sugar variety.

On the stove, heat up the small frying pan that you sprayed with non-stick spray.  Dump in the egg/salsa mix and cover, cooking on low/medium.  After a couple minutes, check it out.  When the top isn't soupy, use a spatula or try this, and flip it over.  That is not me in the video, but that is how I do it!

After you flip it, cook it a couple more minutes on low.  A little salt and pepper and a banana or an apple on the side and you have a great nutritional start to the day!

Thursday, March 20, 2014

03/20/2014 AM Recovery Jog

After running about 18 miles between Monday and Tuesday, I took yesterday off completely.  I had some aches and soreness so I thought best to not stress any part of my body.  This morning, I ran an easy 45 minute jog at a comfortable pace, getting in about 5-5.3 miles.  

After loosening up in the first 10 minutes or so, the warmth of the blood flow and the fluid movement seemed to flush any more soreness I had out of my body and I felt good for the duration.  As I increase my running, it will be important to tone it down sometimes to avoid overuse and stress related injuries.  

As you increase your fitness and start to see results in feeling or time, it is important to be smart and allow your body to recover.  Active recovery can include walking, cycling, yoga, and light swimming.  

Passive recovery, rest, increased sleep, etc. is also important as well.  Sometimes you just need to do nothing and let your muscles repair themselves.


Tuesday, March 18, 2014

03/18/2014 PM Jog with Inclines

Second run of the day went well.  I slowed my pace down a bit to 8:45/mile since I had already ran today.  However, I started at 3.5% incline and I added .5% each mile for 5 miles.  Consequently, my run went like this broken down by mile:

Mile 1, 3.5% incline to 8:45
Mile 2, 4.0% incline to 17:30
Mile 3, 4.5% incline to 26:15
Mile 4, 5.0% incline to 35:00
Mile 5, 5.5% incline to 43:45

My focus during the jog was on maintaining my posture and keeping my hips under my body, not letting them slip out the back.  The easiest way to feel this is to consciously keep it from feeling like your butt is sticking out.  Turn your lower abs/pelvis forward.  It also helps to keep your shoulders back as well. 

The easiest thing to do when you are climbing and starting to fatigue is to lose your posture and your body just continues to break down and slow down.  This is a good time to mention core exercises like planks, push ups, etc. will all help posture during hill climbing.  Oh, and mountain climbers!

03/18/2014 PM Fitness Run

I just finished up a 25 minute run I squeezed in at lunch.  A 3 mile run a day after I got in a 10 miler feels good.  I stretched out the legs at a quicker pace than just jogging.  

I hope the temperature stays up enough that I can get on the treadmill tonight for a 45 minute run and squeeze in 5-6 miles.  I only have about 2 months of training time left before the Ridgewood Run.  

My first 10K could be my only, so I want to be ready to do well.  The 6.2 mile distance doesn't really appeal to me except that I have never done it and that I am planning to do the 10K and the 5K that day.  
On a separate note, get out and walk, jog, exercise, etc.  The Active Lifestyle can begin anytime you are ready mentally.  There is no secret there.  You do not need to be a competitive athlete to be an active, healthy individual.  Do it for yourself.  

Go do some mountain climbers!

Monday, March 17, 2014

Here's a great exercise, full body, no equipment!

I am a big fan of exercises that require no equipment, not a lot of space, and are simple to understand.  The best example I have of this type of exercise it the basic mountain climber.  Featured in the video below, the mountain climber is an awesome full body workout.  Here is a simple look at the muscles used and how their used:

1.  Arms/shoulders sustain your weight & stabilize
2.  Quads/Hamstrings flex and extend to drive legs during movement
3.  Back & ab muscles maintain hip & core stability
4.  Variety of smaller muscles throughout the body are activated depending on speed/variation

Mountain climbers are also great because you can modify them if you are a novice or more advanced as well.  If you are just starting out, raise your hands up on a bench or chair to decrease the weight on your upper body.  If you are more advanced, put each hand on a medicine ball or both hands on a yoga ball.  If you really want to maintain the no equipment idea, simply stagger your hands or put them closer or farther apart to make it harder.

This exercise is a great way to energize your body.  Start the morning with a couple 20-30 second sets to get yourself moving.  Also, it's a great way to break up the workday.  Have you been sitting in your chair/cubicle for hours?  Staring at Facebook forever?  Get up, move the chair, get down, and bang out a couple sets.  

Mountain climbers are a perfect example of a component of an Active Lifestyle.  


03/17/2014 Happy St. Patrick's Day! AM Long Run

Well, Happy St. Patrick's Day!  First off, I should not have made any weather related statements on Saturday night.  It dropped temperature wise Sunday and I could not use the treadmill yesterday for a long run.  

I did have the ability to go for a good run this morning for 1:25.  I figure I got about 9.5-10 miles in and felt good.  It was about 8:30/mile pace.