Ran x (Courir + Correr) =

Representing the official PROSPECTgear!

[Via http://ranjiao.wordpress.com]

getting on base

And so we go from football to baseball in my post titles.  Funny thing, as I am typing this, on ESPN Classic is the infamous 1986 World Series Game 6…the one that broke the Sawx’s hearts…hehe.

So the title kinda refers to what I will be doing the next month or 2…base-building.  My PT is helping me with a game plan…nothing really crazy, still only running 3 days a week for the next few weeks, still with 1-2 strength train days in there.  Throw in the 2 short races this month…we’ll see how that goes.  Oh-and will also be getting a VO2 max test next week…will be very interesting to see what the results are.  I still use my HRM to train, but I’m sure right now, my max heart rate is no longer 188 (achieved at the end of a 5K last year.)  So my ranges may need to change…

What else…oh yeah, found out another social media faux pas…never, ever friend a company bigwig on Facebook and then play Farmville during business hours!  I’m innocent tho…I blocked that app!!  (in addition to Mafia Wars.)  And a meeting earlier this week…all I can say is I don’t know how some people can sleep at night.  (or maybe they don’t.)

so yeah, crazy week.  thankfully good weekend…friend’s bday drinks tomorrow and then Saturday is my favorite event of the year-the Flyers awards gala!!  And again, more fun and more drama than the Oscars and the MTV awards combined.  Who will rock the red carpet?  Will someone pull a Kanye West during the awards presentation?  The excitement is mounting

[Via http://nyflygirl.wordpress.com]

Sandal Sepatu - Tarahumara Kuno Suku Mengajar Kami Tentang Running Shoes

sepatu vans

Tarahumara mitos suku terkenal tidak hanya bagi mereka yang tak henti-hentinya lari jarak jauh keterampilan tetapi juga untuk bagaimana mereka melakukannya di huarache sandal. Sandal pada dasarnya rumah terbuat dari sepatu vans irisan memotong-up ban karet.

Mengapa dengan semua kemajuan dalam pembuatan alas kaki di negara maju tidak ada pengurangan yang signifikan pelari luka

Sepatu baru dirilis beberapa kali dalam setahun dan dengan label harga yang mencerminkan teknologi yang diinvestasikan untuk menemukan solusi optimal. Ada mikroprosesor yang menganalisa dan bantalan kaki menyesuaikan dengan setiap langkah. Meskipun demikian belum ada pengurangan keluhan nyeri plantar fasciitis dan Achilles tendon penyakit sebenarnya lebih tinggi American Academy of Podiatric Olahraga .

Namun dalam kebanyakan maraton penghargaan tertinggi pergi ke pelari dari Kenya yang dikenal untuk berlari bertelanjang kaki dan suku Sepatu Bola dengan Tarahumara buatan Huaraches. Tidak mahal alas kaki dan hampir tidak jumlah berjalan cedera. Penyelidikan perbedaan lahir dari frustrasi dengan semua teknologi mengapa tidak berjalan luka yang dikurangi apa yang sedang merindukan

Anggun Tarahumara pelari yang menunjukkan bagaimana mereka berlari itu tidak terlalu bergantung pada alas kaki tetapi dengan cara mereka menginjakkan kaki Sepatu Murah ke permukaan. Sekarang berlari pelatih merangkul gagasan bahwa berjalan mekanika adalah apa Sepatu Lukis yang bersalah. Taharumara sebenarnya yang berjalan di depan kaki bukan tumit. Kaki menyerap kejutan bukan sepatu.

Pelari yang pada dasarnya tertatih-tatih dengan berjalan kaki sakit telah melihat peningkatan menggunakan teknik berjalan ini antara dampak mengarahkan dan minimal memakai sepatu lari mereka senang karena bisa amp membuat dan menjalankan amp .

Ada kecil untuk perusahaan menengah membuat sepatu dan sandal yang terbuat dari karet mereka juga disebut vegan sepatu atau kaki berkelanjutan pakai. Sepatu Wanita Cukup mudah Toko Sepatu ke Google dan banyak ide-ide inovatif. Pelari seperti ide tentang amp minimal sepatu amp .

Jangan khawatir bisnis besar adalah penangkapan dengan cepat. Mereka Jual Sepatu memiliki sepatu yang sepatu vans dirancang dengan cerdas tampaknya hampir seperti yang bertelanjang kaki. Jadi kecuali untuk logo perusahaan pada kaki Anda dan tagihan kartu kredit Anda sebagai lincah sebagai pria dalam sandal terbuat dari karet strip. Cerdas bukan

[Via http://sepatuvans.wordpress.com]

Half a year later

184.6.

I couldn’t believe what my fancy electronic scale read. I wanted to be like Garfield, furrow my brows, and call this stupid machine a liar. This past half a year has been a disaster for my health. Ever since I started my new project in New York, I’ve forgotten all about the semi-fit lifestyle I had before, and gained 10 pounds.

My MBA applications started in August and are just finished last Tuesday in January. This was a horrible joke of an excuse of not exercising for nearly half a year. However, my evil conscience did have a point: workout was a burden when all I could think about is how this time could benefit my applications. This ridiculous full year application ordeal is finally over with, and besides preparing for any interviews, it’s out of my hands.

So I made a plan to lose weight and get fit. I vow to follow through my plans for half a year to get even. My new health regime is based on 3 constructs:

1. Workout – my weight loss has been historically associated with running and smoothies. To be specific, smoothie + running in the morning = fitness and happiness. Therefore, this will continue. About a year ago, I tried to run long distance with Hal Hidgon’s 10K plan. It failed miserably. The Excel print-out of the plan followed me around in a unfavored jacket and bag pocket for about a few weeks until it started to disintegrate. I eventually threw it away as scrap. But my desire to run long distance has not changed, so this would be a good time for it. Therefore, construct 1 – running as main workout, with a plan to run a half marathon in under 23 months.

2. Alton Brown Diet – one of my favorite chefs, an idol and role model lost 50 pounds. I decided to follow what is now called the Alton Brown Diet. He claims that it is a non-diet, but it really is. The core component of the diet is a list of food that you must eat daily, 3 times weekly, and NEVER. Here it is: (hereafter called the AB LIST!):

Daily
- Fruits
- Whole Grains
- Leafy Greens
- Nuts
- Carrots
- Green Tea

3 times a week
- Oily Fish
- Yogurt
- Broccoli
- Sweet Potato
- Avocado

Once a week
- Red meat
- Pasta
- Dessert
- Alcohol

NEVER!
- Fast Food
- Soda
- Processed meals/frozen dinners
- Canned soup
- “Diet” anything

I can’t promise not drinking diet soda, but that’s a small alternation, right?

3. Lose It! iPhone calorie counter. This is one great app, and my alternation to Alton’s diet. Besides obeying THE AB LIST, I need to watch my calorie count. It makes me log my food intake, which can only add up to be 1345 calories daily. It logs my exercise, which gives me a credit on calories. Simple: the more I work out, the more I can eat. Other than that, no food is off limits. I can eat anything else I want, but I need to understand its calorie limits and see whether I want to trade off my other foods.

So thats it. This effort started Jan 20. I weighed in today at 181.4. I’ve been working out, and my appetite just got HUGE, and sticking to THE AB LIST and the calorie limit has been difficult but I committed to it. The morning smoothie is delicious, and I’ve got 2 recipes, which I will share at a later post. I love the fact that I get to eat steak/burger once a week (and took full advantage of that). Keep focused, keep happy, and keep going!

[Via http://alicerain.wordpress.com]

...hurrah for my first 6...

I stirred in my bed and looked around my room. It was still quite dark. I reached for my cellphone and squinted on the screen. I still have to wait  an hour before my alarm will buzz off. I tried to go back to sleep and find it impossible so I got up. I heard my stomach growling. Of all the time to be hungry. I made myself some instant cereal drink. As I was sipping it, I debated over taking a shower at once ( after I’m done drinking ) or wait for my alarm. After I washed the mug, I took a shower. It always felt good to be in one. I towel myself dry then dressed. I had my usual coffee and took time in imbibing it. I was thinking of having another cup then I remembered what I read about consuming so much caffeine.

At exactly four o’clock, I stepped outside and headed toward the track. Thankfully, there were no dog walkers around along the way. I was walking briskly to get there as quickly as possible.

After doing the routine stretching ( actually I just did some shoulder rolls), I was off running at once. I had an untarnished view of the dawn sky, filled with stars, in all its glittering glory. You see, this is the sort of thing that’s worth waking up early, aside from running, of course.

I had it in mind to just run for three miles which is what I have done for the past few days. But after three miles, I was still feeling okay. I continued running for another mile and then decided to add another one. After five miles, while I stopped to drink some  water, a thought suddenly come to me. Since I have egged myself to run six miles, why not try now?
Without giving myself a chance to change my mind, I went back to running and managed to shoot for another mile. I’m happy I did it. My legs were sore but then that’s part of the deal.

I had a very awesome run this morning. Add to the fact that I finally reached the distance that I was gradually aiming for.  Sure, I did not tackle the six miles in continuous running. I stopped at every mile but only to have a short walk break and a couple of gulps of water.

It seemed to me that finally, I’m now getting used  to  this thing called “running”. Never mind those previous months in which I eagerly throw myself in just to be called a “runner”. I met pain and all sorts of stuff but I suck it all up and hang on. And I realized that it’s a good thing  I did because I would have miss this “awesome” experience.

Wobble on Panda.

[Via http://livelife21.wordpress.com]

sunday funday: 10.8 blustery, drizzily miles & turkey chili

when i first started this blog, i intended it to be a venue for me to share stories about healthy eating and running in hopes that the two would combine forces and result in weight loss. in reality, it’s turned in to a place for me to demonstrate my penchant for self-deprecating humor, to reveal myself as a drunken mess, and to occasionally share a story or two about how i avoided cheese fries and jogged a few miles (and i give you exhibit A of my penchant for self-deprecating humor.) don’t get me wrong, i’ve had a glorious time complaining about crappy treadmills, exploring my deep-seeded psychological addiction to cake, and talking about vajayjay sweat, but i’d eventually like this to be a place that people can go for sound running advice, healthy recipes and a much-needed dose of crass sarcasm.

so today, i’ll be giving you the first of many of my masterful (see also: i didn’t set something or someone on fire) recipes that are also healthy, whole-food-based, and in my culinary opinion, fucking tasty. but first, let me talk about my 10.8 miles, wherein you might also receive that dose of crass sarcasm i mentioned.

so of course, today is sunday funday, meaning long run day in preparation for the scenic city half marathon. i wanted to do 10 miles since i’ve been putting my 10 miler off for two weeks. i wish i could say i had some great excuse like shin splints, a sudden bout of fibromyalgia, for christ’s sake i’d even take crabs at this point. but in reality, i’ve been: too drunk, followed by too hungover, followed to by too lazy, followed by too-anything-that-will-prevent-me-from-running. but today i got out the door.

chicago has been experiencing what i would like to call “the great january heat wave of 2010.” now that i’ve formally named this phenomenon, we’ll be hit by sub-zero temps and at least a foot of snow tomorrow. you can all thank me later when you’re struggling to get your rear-wheel drive vehicle out of a 6 inch snow bank. anyways, this heat wave…it was about 40 degrees today, so i had to get outside! sure it was raining with 11-20 mph winds out of the west, but it was also downright balmy. i wanted to try out drinking gatorade during my run since my stomach is, shall we say…finicky when it comes to consuming anything other than water (and even then my bowels are touch and go for a bit.) so i mapped a 5 mile loop that allowed me to stop by our driveway to grab some gatorade at my halfway point. after the first 5 mile loop i was totes bored so i decided to kind of wing-it. i figured i was running about 9 minutes per mile so i just headed wherever and told myself i would stop at 90 minutes. too bad i was actually running 8:25 minutes per mile, which would explain why i felt as though i had been hit by an errant CTA bus by about 70 minutes. but i pushed through to my 90 minute goal and ended up with a sunday funday run of 10.78 miles…not too shabby!

after my run i was pretty much dead to the world, which might explain why i still haven’t showered,  and also why i have a thin layer of salt covering my face and neck, oh! and why i smell like total shit. yes, i feel completely disgusting, which makes me feel a little bit better (because if i smelled like total shit, did nothing about it and felt ok about myself that would be way more abnormal than smelling like shit, feeling disgusting, and making the conscious decision to continue to sit around in my own filth.)

after a short nap i felt my like a person again, which brought me the motivation to make my famous (see also: the fiance loves it!) turkey chili for dinner. and there was the segway to my first attempt at providing healthy eating advice as opposed to making fun of myself and further solidifying the fact that i am going to hell (if i even believed that hell existed, haha a loophole!) but seriously, the turkey chili:

what you’ll need:

non-stick cooking spray

1 tsp canola oil (i always use vegetable oil because that’s what i have on hand)

1 small onion, chopped

2 medium garlic cloves, minced

1 lb. extra lean ground turkey (i use perdue fit & easy 99% lean)

1 small tomato, diced

1 15oz can kidney beans

1 15oz can black beans

2 tbsp chili powder

1 tbsp paprika

1 1/2 tsp red pepper flakes

1 tsp ground cumin

1 1/2 tbsp apple cider vinegar

1-1 1/2 C tomato sauce (depending on how watery you like your chili)

1/2-1 C fat-free, low sodium chicken broth (again, depending on how watery you like your chili)

how to make it:

i like to start by getting all of my spices (chili powder, paprika, red pepper flakes & cumin) measured and pulling out all of my necessary pantry items (tomato sauce, chicken broth & apple cider vinegar.) once everything gets going, you’ll need these items quickly. so having them pre-measured and set to the side will help curb any mid-recipe cooking-anxiety (weird, i’m the only one that suffers from this? interesting.)

next, i suggest chopping all of the vegetables (onion, garlic & tomato.) this is the fiance, he recently took an interest in triathlons and tries to get as much use as possible out of his new gear. here, he’s using his goggles as way to prevent onion-induced sobbing. he’s also been wearing his bike helmet to take out the garbage and hanging around in his speedo to check email (i’ll spare you the photos.)

once you’ve chopped your veggies:

coat a large pot with non-stick spray, add your teaspoon of oil, place pot over medium heat & add chopped onion. cook onion until it is soft (about 5-7 minutes.) once onion is soft, add minced garlic. cook garlic until it is soft, about 1 minute. add ground turkey, breaking up lumps with a wood/plastic spoon. cook turkey until is just starting to brown, about 5 minutes.

while the turkey is browning, remember to drain and rinse your beans. once the turkey is browned, add your spices, beans, diced tomato, apple cider vinegar, tomato sauce & chicken broth to the pot. it should look something like this:

after mixing, right before boiling

mix everything together and bring the mixture to a boil. once it boils, cover the pot, reduce the heat and simmer the mixture for 35-45 minutes. be sure to occasionally stir during the simmering…then serve (preferably with cheese & a glass (or bottle) of viognier.)

we always eat our chili with some ronzoni smart taste pasta (and tonight with a corn muffin-recipe to come later!) but some have been known to eat chili with tortilla chips, crackers, or just on its own, whatever you choose, enjoy!

ok, i’m off to the tub. i’m going on almost 9 hours of not showering after a long run. you don’t even have to tell me…i’m a sexy bitch. good night!

[Via http://sizequeen.wordpress.com]

Core Challenge Extended!

Get a Strong Core!

Last Friday, I started the “Race Day Challenge Series”  with a Core challenge. Success? Marie rocked it with over 500 crunches. I did about 320. Since we all need stronger and more defined abs (it’s never enough, is it?) I decided to keep this as an ongoing challenge. This week’s goal: 1000 crunches (turned in before next Thursday, Jan. 28th 11:59PM). I know Marie’s up for it, and I know I am! So join the ab-party(Hah!) and bring in anyone you want! Click the Green Apple to see the updated scores!

Here are a couple reasons why you want a stronger core:

1. It just looks great!
2. Enhances running performance (better posture, less pressure on the joints, stronger stride, etc.)
3. Enhances swimming, biking, and most sports performance
4. Helps maintain a good posture (a good posture is always very well perceived by your peers and coworkers!)
5. For those trying to lose weight, a tighter midsection decreases the health risks of Diabetes, heart conditions, high blood pressure, etc.

Join in the Core Challenge for the second week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there, then just crunches, so use common sense to count it

- Kloé

[Via http://threegreenleaves.wordpress.com]

Treadmills : My love-hate relationship

Today it was raining all day long. I have always said when it comes to running, I can do rain or I can do cold, but I cannot do cold rain. So today I was bound to my frenemy, the treadmill.

I had 4 miles on the agenda today but I only managed to get through 3 of them. I was tired, achy and just frustrated and bored. It really made me realize that my attitude toward treadmills is still all wrong.

Here are my stats:

• Distance: 3.0 miles
• Time: 33:28
• Pace: 11:09 / mile

I walked until the clock read 40 minutes to cool down. I also did some light stretching. As I sit here my knees are really hurting me. I can’t wait to get back outside. Oh yeah, back to my attitude.

Yes, the treadmill is different. I used to be more friendly toward it; in fact I did many of my training runs for my first half marathon (2008) on the treadmill. But I got away from it for so long that it’s been a process I have not embraced again just yet.

I’ve started to learn again that I need to go slower on the treadmill and worry more about distance than time, at least with longer runs; I can do speed work on the treadmill if I’m just doing a mile or two. I also need to start taking a towel with me.

Since I don’t have any scenery to look at, I need to plan for distractions to keep me from realizing what’s going on, to not feel like a hamster on a wheel. This might be music, television, or perhaps just covering up the screen with a piece of paper. I certainly don’t track myself like this outside, I just sort of go with the flow.

I read a really great article earlier this week about treadmills called The Upside of Running Inside and I think it is no coincidence. This hit home, especially today: “10 minutes per mile is a happy conversational run outside, but an insufferable slog on the mill.” Ha.

I really need to figure out how to make treadmills a positive part of my training. I will likely only have to use them once or twice a week at the most, less when the weather is more tolerable. So what’s the big deal?

How about you? Treadmills : love ‘em or hate ‘em?

[Via http://rivercityfitness.wordpress.com]

Powering through

I’ve been super productive today! 5 job applications done and sent off, a workout, viewed 4 apartments and went for extra walk because I got booted out of the apartment by the cleaners!

I set off for my run this morning and had no luck finding the trail . Boo. The run wasn’t much fun again! I can’t help but think while I’m running on these streets, that I’d rather be on a treadmill… Of course, once I’m done and home I experience the usual post run euphoria and tell myself it was fine. But honestly, today’s run was stinky (sewerage, cigarettes, dog pee, bins, car exhaust) and again I had to weave in an out of road works.

My thinking at the moment to avoid this issue is:

• run on a treadmill twice a week
• do the Peak hill walk twice a week
• yoga
• gym classes??
• try and race as much as possible (at least the races are in decent locations)
• find those damn trails everyone keeps talking about and run them on weekends as they are obviously not close to the apartment, that or I’m just blind). It could be that!

Post 30 minute run (all I could handle), I did:

• Whittle my Middle 
• 20 lunges each leg
• 50 squats
• 100 plies
• stretching

Morning snacks were a mandarin and an Alpen bar plus I picked up a skinny capp takeaway on my way to meet the agent.

I trekked to 4 different apartments today all over the Midlevels. The stairs are killer but it’s such great exercise that I don’t care! I love all the incidental exercise everyone does in Hong Kong!

Lunch was a slice of wholemeal bread, goats cheese and a tomato with baby carrots.

 

While I was out dawdling around waiting for the cleaners to finish I stumbled upon the Orla Kylie shop . I restrained myself and didn’t go in, that could have ended in trouble…

Later, I broke from my applications to have this yummy afternoon snacky. Fage, a Fugi apple and the last of the bluebs.

Look how different the Fugi apples are here! And the skin has a completely different texture, but they taste the same. Strange!

They are SO tasty too! Love them.

I’m off to have another wander, meet Adam and the agent and then we are going to look at 2 apartments that I saw today which have the potential to be the winners! Yip yip! I’m a little over looking at apartments LOL.

[Via http://whatisforbreakfast.wordpress.com]

Ready for Bed

It had been a busy day!  Goliath woke me up at 2AM to go out.  I then slept in until 6:20 and made it into work by 7:30. 

My supervisor brought me a medium non-fat chai latte from Starbucks this morning!  How nice!   I drank about half of it.  Since I couldn’t take my camera into the building there’s no picture of this or the Krispy Kreme doughnut I ate, either.  Don’t know why I ate it.  I don’t like KK doughnuts, I’m more of a DD girl.

For breakfast I had a bowl of Multigrain Cheerios with skim milk. (Old Picture)

For lunch I had leftover lasagna with a spinach, romaine, and grape tomato salad.

I had some leftover dressing from Wendy’s on the salad and two Clementines for a snack later in the day.

When I got home from work around 4:15 I needed a snack that would hold me over until dinner, which I knew wouldn’t be ready until 7:30 or so.  I had a peanut butter and cranberry apple butter sandwich on whole wheat bread with a glass of skim milk.

This did the trick and even held me over through the 2 miles Loreta and I ran.  We didn’t have time for strength training, but no worries, I’ll go to a Body Pump class tomorrow.

After our run I got busy on the barbecue sauce for the Dr. Pepper Baby Back Ribs from the “Cook This, Not This” cookbook.  The recipe called for them to be baked for two hours and then grilled for about 15-20 minutes.  They got a little extra crispy on the grill, but I would DEFINITELY make this again.  It was tasty.  On the side were some green beans and biscuits (also extra crispy).

After dinner I had to rush out and pick Kim and Keenan up from the airport.  They spent the last week apartment shopping in Knoxville where Kim got a new job.  I’m happy for them, but will be sad to see them leave.

Now, I’m off to bed.  I’ve spent the last hour trying to convince Goliath to “do his business” to no avail.  I guess I’ll just have to resign myself to being woken up at 2AM.

Have a good one!

[Via http://lovinlosing.com]

5K is OK by me!

Well I am pleased to announce that Willem and I made the commitment to run in a 5K this April.  We’ve really been enjoying our runs.  As you probably have noted with my recent posts.  Willem said, doing something new like running is more worthwhile if you make a commitment towards a goal like a race.  In the beginning, for me,  it was to get healthier and to help ease the tension of no nicotine in my system.  Now after a month or more I think I am ready for the challenge.  Willem believes that at the end of our 12 week training we should be able to do more than a 5K.  However, we are doing a slow climb to running consistently.  I believe we will be fit for it but I am more concerned about maintaining the pace without wanting a break to walk.  So even if we are beyond the 5k training point I think this is a good start for amateurs.  Now of course everyone is telling me I will get the bug and want to do a marathon.  We will see.

[Via http://susanscribes.wordpress.com]

This Week's Workout Recap (1/11 to 1/17)

Monday - No run today.  Mondays are my day off.  Instead I worked around the house like a crazy person, so that was kind of like a partial workout.

Tuesday - 4 miles on the treadmill (1.5% incline) in 41:34 (10:20 min/mile pace).  I was foolish and tried to go out faster than I could handle (~ 9:00 min/mile).  At about mile 2, my knees stiffened up and I ran out of gas.  So I slowed it down and finished out my 4 miles for the day.  Mental note – don’t go out that fast yet!  I attempted to do my run during the day while my husband was at work, but the puppy FREAKED OUT so I had to wait until he got home.  Because of this, I wasn’t able to do my P90X plyometrics later that night (see previous P90X Plyo post).  I guess I’ll have to YET AGAIN, shift it back a day.  That’s alright.  It’s a learning experience with the dog.  I don’t know how he’s going to handle different situations yet.

Wednesday – 5 miles on the treadmill (1.5% incline).  I’m not even going to post the time because it was so slow.  For some reason, it was just an AWFUL run.  I was sluggish, tired, achy, tight muscles… all that fun stuff.  I couldn’t get into a rhythm or get comfortable at all.  I pushed through it, but there were SO MANY times I wanted to just stop.  I tried to get my mind somewhere else, but just couldn’t do it.  There’s been runs where I’ve been tired and achy and managed to get past it eventually, but today I lost the mental battle and just plugged through it.  Once again, I could not get the P90X stuff in with the dogs around me all day and night.  This is going to be interesting carving out time for it.  It will be much easier once my husband is mobile again.  Which is in THREE WEEKS.  ACK.

Thursday – I decided to take tonight off and rest.  I’ve been so exhausted lately and I think that has a lot to do with how crappy my last two runs have been.  Between taking care of gimpy and the dogs and running, I’m beat.  Thursday was time for some R&R.

Friday - No run tonight.  Fridays are my other night off.  Instead I went to my BFF’s (haha) house and made jewelry, ate cookies, and worked on our wedding albums.  All in all, a good night.

Saturday – Spent the night up to my elbows in wedding pictures, DVDs (burning copies of the pictures for people), and photo paper.  Didn’t get done with that little project until well after 10pm and was in no mood to go down to the basement after that.  This has been a pretty off week.  I suppose they happen, and I’m not going to beat myself up about it.  I think I needed a little mental (and physical!) break.  We’ll see if this helps for my long run tomorrow.

Sunday - 1.97 miles with the puppy in 21:56 (11:07/mile).  Granted, that’s including the sniffing and bathroom stops, so our pace was probably closer to 10 min/mile.

Later that night, I did my scheduled run of 13.12 miles on the treadmill (1.5% incline) in 2:20:58 (10:44 min/mile).  Wohoo!  This was my first “half marathon” and I am so proud of myself.  I’m really glad I took the last two days off because I definitely needed a mental and physical break.  It wasn’t all good though.  Around mile 7, my IT band got REALLY uncomfortable and started to make my whole leg ache up to my hip.  From then until the end of my run I had to stop every mile (and near the end, every half mile!) to massage it for about 30 seconds.  It was ROUGH.  But I made it.

Wohoo!

[Via http://geonerdette.wordpress.com]

Running Shoes as Bad as Heels?

How much did you spend on your last pair of running shoes?

Me? $150.

Absurd. I know.

Especially considering the fact that they consistently give me blisters on the bottoms of my feet, and strain my knee so bad to the point that sometimes I can hardly walk after running anything over 4 miles.

But, I continue to wear them.

Why?

Because they’re Saukony’s! They’re the best shoe out there! They’re expensive, and therefore, great!

Besides, look how cool I look in them:

See?

Right.

Well, new studies are showing that high-tech running shoes can be as bad as wearing high heels, and in fact, bare feet are the best if you plan on running.

Well, yeah. People aren’t born with sneakers on their feet. Obviously the Evolution Gods knew what they were doing when they made us humans into 2-legged creatures with 5 toes.

Unfortunately, the roads and running trails of today aren’t exactly barefoot-friendly.

Unless, of course, you’re willing to risk stepping on a disease-ridden needle or shard of glass. Which, if you’re a risk taker, by all means go right ahead.

But for your safety-conscious, right-minded folks out there, let me offer you a few alternatives. Check out Vibram FiveFinger Shoes:

They're like gloves for your feet!

They may look ridiculous, but if you have any prayer of straightening out your gait and avoiding joint strain in the future, you may want to check them out.

Nike Frees are another lightweight shoe out there that simulates barefoot running without the hazards of actually being barefoot.

I’ll be investing in a pair as soon as my Saukony’s get too worn out for running.

What?? I paid $150 for them!

I might as well get some use out of them, blisters and all.

No pain, no gain, right?

[Via http://lindsayhutton.wordpress.com]

Tetanus Shot Fun

Yesterday I had a regular doctor’s check up and everything was going great until my doctor asked the dreaded shot question…”When was the last time you had a tetanus shot?”.  I’ve been out of high school for 10 years in June and I realized that I couldn’t remember the last time I got the shot.  So I said “I have no idea”…the next thing I knew I was pulling up my sleeve to receive this wonderful shot.  I had already gotten the flu and the H1N1 vaccine this winter so what can one more do to me?  I knew this shot hurt but I thought it was when you received the injection that it hurt…boy was I wrong!  I felt great until driving home last night and that’s when I felt it.  It felt as though I had gotten punched in the arm.  This morning I couldn’t raise my arm higher than my shoulder without some discomfort.  I have a red hard bump over the injection site.  I’m guessing this is what they say when getting a tetanus shot hurts.  

My run this morning was really difficult with the pain I felt in my arm.  Every step I took and swing I made of my arm caused a little shot of pain in my shoulder area.  Needless to say I completed my 4 mile run with walk breaks included to help ease the discomfort.  I’m hoping things will be better by Saturday…I have 5 miles planned. 

On a higher note…dinner tonight was a success!

Meal: Shrimp Scampi (I got the recipe from Cooking Light)

Result: 3.5 stars out of 5 starts

Ingredients

• 2  teaspoons  olive oil
• 28  large shrimp, peeled and deveined (about 1 1/2 pounds)
• 3  garlic cloves, minced
• 1/3  cup  Sauvignon Blanc or other dry white wine
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1/4  cup  chopped fresh flat-leaf parsley
• 1  tablespoon  fresh lemon juice

Directions

Heat oil in a large skillet over medium-high heat. Add shrimp; sauté 1 minute. Add garlic; sauté 1 minute. Stir in wine, salt, and pepper; bring mixture to a boil. Reduce heat to medium; cook 30 seconds. Add parsley and juice; toss well to coat. Cook 1 minute or until shrimp are done

Result

Next time add more lemon juice and garlic.

Well I have a few things to finish up before bed…but I’m curious have any of you gotten a tetanus shot recently and was your experience the same as mine?

[Via http://peachesnkate.wordpress.com]

A quick update

A big hello to you all from Edinburgh HQ!

Wanted to give a quick update on what has been happening in the last week or so.

1. The charity gig evening (Friday 5th Feb at Maggies Chamber above the Three Sisters in Edinburgh) is looking like being a fantastic evening with wonderful prizes on offer, so you better buy a few raffle tickets on the night! £1.50 each. Also a compilation CD will be on sale with 3 tracks from each of the 4 bands playing on the night for £5, bargain! Entry £6, contact mark@runwithmark.com for tickets.

2. As for my training, it is now fully back on track after the freeze and now it is time to get the head down and hammer it on this home straight.

3. A big thank you from me to……

Edinburgh Spotlight for their continued support.
Max Rushden from Soccer AM for his generosity.
All the bands playing at the charity gig night.
Donal at Maggies Chamber for supporting our event.
The Big Partnership and Mens Health for speaking with me.
The Scottish Sun, Edinburgh Evening News, Running Free and Runners World for the coverage to date.
Anthony Bibby for his continued support and logo design.
Dugald McGarry at Restaurant Blue for his kind donation.
Julia at My Big Ears for her offer of help.
Edinburgh Leisure for their involvement.
Lee Monat for her help, thank you.
David Scott at Sandbaggers for his continued support.
Craig Ali for his ongoing training regime.
Mhairi Freil at Stride Orthotics for her ongoing help.
Dr Andrew Murray for his offer to help.
Mark Beaumont for backing my trip, good luck Mark!
Jacqueline Murray for keeping my legs alive with your sports massages.
James Matthew and all the staff at Westwoods Health Club for their ongoing support.
Pam at Leith FM for continuing to promote the trip and put up with me on her show.
Moira Millar at Forth One for offering to promote my events.
Sarah McGregor at Real Radio for offering us a slot on Real Action.
To my employers, DLA Piper, your support has been unbelievable, I cannot thank you enough.
To Scottish Life and John Menzies for your wonderful donations at a very difficult time, thank you!
To the man who came up to me in a bar to wish me luck even know you did not know me.
To Fiona Wilson for believing in my challenge and offering to help me obtain my dream.

A very special thank you…..

To my friends and family, you know who you are, you keep me firmly on the ground and focused and for this I thank you and I am forever grateful to you.

To all the people who have kindly sponsored me, you are key in our efforts to fundraise and I hope you gave yourself a pat on the back as you deserve it!

Thank you Ferelith for dealing with my stress outs and panics about the whole thing, you are wise beyond your years.

Finally, thank you to The Edinburgh Headway Group for your continued efforts to improve the lives of others, you are the real Heroes in all of this, Jean, Bill, Avril and all the team, I hope I can achieve my goal and give you all that I have promised.

If I have forgotten anyone then it is only because I have been offered so much and I thank you fully!

Thanks

Mark

mark@runwithmark.com
www.runwithmark.com

[Via http://runwithmark.wordpress.com]

Freedom!

I think that running is one of those activities that lends itself well to routine. Sometimes it’s almost too easy to get stuck in a rut. When I have a rut, it’s mainly a result of doing the same route too many times in a row. For some reason, I don’t often think of running wildly across campus in any direction. There’s really not a reason for this; I have a GPS unit that will tell me how far my run was no matter where I go. I guess it’s easier not to think about how far I’ve gone when I know all the mile markers for a given route. Service Road is my go-to starting point for after-work runs and my go-to ending point for lunchtime runs.

Today, I could no longer stand Service Road. Service Road is very important in my life; it allows me to cross to the other side of campus with minimal student/car traffic. It’s the easiest way to get over to Hagadorn and then out to Lake Lansing. I run on Service Road 4 or 5 days a week. This afternoon I carefully planned out a route that would give me about 5 miles. The only condition was that I needed to end back at work so Jack could pick me up.

When I got outside, I realized that I was sick to death of Service Road and could not bring myself to turn in that direction. Instead, I headed down to Trowbridge and cut in to campus. I rarely just “cut in” to campus; I get this dreadful feeling that I’ll reach Grand River and only have gone a mile or something ridiculous like that. But then I realized how pretty it was out and how I could even ignore the stupid clouds. Those clouds—they’re out to get me. All the while that I’m at my desk, the sun is out, the sky is blue, everything’s wonderful. As soon as I leave to run, the clouds roll in. Bah.

This afternoon, to h with the clouds, I ran all through the center of campus. I stopped and climbed through a mini snowbank to touch the toe of the Sparty statue and swung by Beaumont Tower (no bells, but I like it anyway). It was nice to be near people. Does anyone else get the feeling that they’re running through the background of the movie that is someone else’s life? Personally, I think it would be awesome to be an extra in a movie. You know, the person drinking coffee while the main character waits for his drink order or something like that. Secretly, I like being an extra in the background of campus. I’m almost positive that people have filmed projects or things more than once as I’ve gone running by.

The 2 mile mark happened somewhere along Grand River, and I took Michigan Ave to the river trail. I haven’t been running on that trail all winter. I kind of burned myself out running on it from May to August, but today it was a nice change. As I went down the street toward Brody a runner swung out from campus and stayed in front of me. A minute later I passed a girl who’d been slightly ahead on the sidewalk. It was kind of cool to be running in kind of a row. At Harrison the person in front stopped—some younger guy, I think—and I caught up for a second. He also went on the river trail. The girl behind me didn’t last; when I got past Brody, she was walking again. I have no idea who the guy was, and we never ran together, but I saw his black shirt up ahead until I got back to Harrison. It was less lonely that way, you know what I mean?

My time today wasn’t remarkable in any way, but I felt like I was going faster. I enjoyed it a little more than usual. I’ll have to remind myself of this the next time I don’t feel like running: sometimes it’s totally cool to take a different and winding route and see where it goes.

[Via http://entryblank.wordpress.com]

Run for the hills?

Many non-affiliated runners this year may be considering joining one of the many local running clubs in order to gain valuable support and knowledge for races later in the year. So what can social and sports psychologists tell us about the benefits/costs of joining a running club (or any other sports club or group)?

One of the main areas of interest for both sport (Widmeyer et al., 1992) and social psychologists (Forsyth, 1999) is group/team dynamics and cohesion. Research has identified a number of important factors that can influence the level or type of cohesion (e.g. task or social) and its effect on performance. These include: group size, propinquity (physical proximity between members), joining costs, leadership style(s) of the group, in-group competition and group success and similarity (Bray and Whaley, 2001). However what it is still unclear from the research, is to what extent these determinants encourage cohesiveness or indeed inhibit group development and performance. For example, research by Janis (1982) found that group similarity had a negative effect on performance.

For those who are contemplating joining a running or sports club it may prove more beneficial to shop around by attending a few (normally free) taster sessions to gain an insight into the club/group structure and dynamics and how that may effect their future running performance.
Joining a running club
Group cohesiveness
Group structure

[Via http://socialpsychologyeye.wordpress.com]