Fit Past Forty

The heat here in Alabama is brutal for running. For instance, right now at 8:00 a.m., the temperature outside is 79 degrees!  And, it’s expected to go as high as 97 degrees today with a heat index of 112…ooouch!!

I didn’t get my run in this morning with my running buddies. One of them had a doctor’s appt. and the other one had family scheduling issues. It all worked out just as well though since I got the chance to get in some extra sleep. I’m planning on going this afternoon with Kenneth for safety and companionship reasons. It just seems to go better when you have someone with you.

Today, I’m going to do a few weights here at home, do my four miles this afternoon with (or without) a running buddy, and we’re on tap to do five miles tomorrow morning. I’ve been pretty consistent with keeping up with my running schedule, so I hope it all goes well for me today.

But as for this HOTness that’s going on here in Alabama, well, there’s not much I can do about it other than work around it. The best thing I’ve found to do for heat is to work WITH it and not AGAINST it. It is what it is and I am NOT trying to pass out!

What are your exercise goals today? Have you done anything today, or are you planning anything for this afternoon as well? Let me know…

Stay cool my friends and stay tuned for more healthy living entertainment….from me! Have a great day!

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I guess it’s true that if you haven’t done some type of exercise in a long time, the body has difficulty adjusting and may be sore afterward. My body was VERY sore today, and I didn’t even do that much on yesterday.

I had a very busy day with work and with the kids, so I didn’t have time to go to my gym and take a spin class or anything, so I decided to work with what I have at home. Sometimes you have to do that. With the kind of busy (but wonderfully blessed) life that I have, being flexible is the key to it all.

I have 3, 5, and 8 pound weights at home, so I did a few reps of some basic exercises to loosen up my muscles. Here’s what I did:

• 3 reps of 15 bicep curls using the 8 pound weights
• 3 reps of 20 lateral raises using the 8 pound weights
• 3 reps of 20 front raises using the 8 pound weights
• 30 forward lunges on the stairs, alternating legs
• 2 sets of 25 deep squats. I do mean deeeeep too!
• 2 – 1 minute planks on the floor

I built up a mild sweat (surprisingly), but afterward, I was quite sore. Sore is good, especially when you’ve not done anything in a while. Pain is NOT good, so always stop if you experience pain. I’m glad I pressed through the soreness so that I could get ‘er done. Three times a week with some good weights and creative exercises, and I should be good to go.

What about your strength training? Are you incorporating them into your routines? It’s very important to do and will yield excellent results, even in the most basic level.

Have a fantabulous day all!

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Alright, last week my running buddies and I did a total of 17 miles. We’re training for various things, so even though our goals are different, we’re still hitting that pavement together every morning before the sun comes up, trying to pound out those miles.

The goal that I’m working towards is to do a full marathon in December called the Rocket City Marathon in Huntsville, AL. Although I’m going to do several other smaller ones in pursuit of that big goal, that’s what my eyes are set on for now.

I’ve started training, eating right (well, at least better), trying to get enough rest and just generally de-stressing my life in all areas so I can focus on my body and what it needs. Last week was my first full week of training so although my mileage was low, it will certainly build up significantly in the coming months to amount to something pretty impressive. For instance, in week #7, our long run for that Saturday will be 15 miles. The longest I’ve ever run in one single run was/has been a half marathon and I’ve done two of those.

I’m focusing now more on developing a daily routine and habits that I can cull into my lifestyle to make things as simple as possible. I have a set time that I get up, start my day and prepare for my morning run. I’m focusing more on having more productive days with work and the kids so that I can retire at night at a reasonable hour. I’ve learned the hard way that a lack of rest can truly hinder your health goals.

I hope you’re meeting your goals as well. If you’d like for me to share my running schedule with you, just let me know and I can either post it here on the blog or send it to your email. Either way, I want you to accomplish any goals that you’ve set too.

Here’s to our health!

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I have been searching for some time for an effective Vitamin b12 supplement, whether pill or an injection. Vitamin b12 is supposed to be the energy vitamin that does wonder for your performance level and even helps with your immune system. Aside from paying an outrageous price for pure b12, I wanted to find it for myself so I could take it as I needed it. It’s a natural vitamin so I don’t have any qualms about using it in moderation to help me.

I did find a place online that sells the b12 solutions and I started using them late last year. I liked them A LOT and the energy return that it gave me. I just recently became an affiliate reseller for it since I liked it so much. So I just wanted to share it with you just in case you were interested in vitamin B solutions.

Part of the rigor of training, whether it’s a sport or for everyday exercise, is the need for supplements. I’m not talking about harmful stuff like steroids or diet pills that can cause heart troubles. I’m talking about safely used, controlled substances that you can use to enhance your workouts. Key word: enhance. They’re not meant to replace the hard work you need to put into your workouts nor are they meant to be abused in any way. They are supplements that are meant to go along with whatever your routine is. They get a bad rap because people overuse and abuse them majorly.

The only supplement I really need is energy stuff, since my life is so very busy and hectic, I need boosts of energy just to meet my daily demands. And, on top of rigorous exercise and supplements, you need daily naps to accompany the daily stresses that you place on the body. But that’s another post, another day…

So, if you’re interested in vitamin supplements or other supplements that will help your exercise routine, check back with me often as I will e providing several things that will help you. This will include interviews with trainers, athletes, reviews on supplements (including the pros and cons) and my own opinion of a product. Right now, I’m singing the praises of vitamin B and I do like it.

Do you use any supplements? Have you ever used the vitamin B’s?

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We all know that taking vitamins is important. We’ve read about it, heard about it on news and talk shows, seen evidence of it from others who swear by it and we understand that a good vitamin regimen will make us feel better and perform better.

Some days I take vitamins…other days I forget. I’m trying to be consistent with the whole idea of vitamin-taking so that I can be healthier and have better workouts. I know it’s important, but how many of us really take our vitamins, and the right ones at that?

I have several kinds that I take for different reasons:

• A multi-vitamin for overall health and strength
• A Glucosamine-Chondroitin mixture for knee and joint lubrication (running)
• An echinacea vitamin for a strong immune system
• A lipotropic vitamin for fat-burning elements. Not sure if it’s even working!
• An iron tablet
• A liquid b12 vitamin for immune strength and energy
• And on occasion, a caffeine tablet for intense workout days, to give me that extra-added boost.

It’s quite a feat for me to down most of these vitamins since they’re shaped like those little almond Easter egg candies. Most of the time I crush them and drink them down with orange juice or Gatorade just to get them in my body.

Are you taking vitamins and supplements to help your body perform better? What kind(s) do you take and for what reasons? If you can’t take pills, there are liquid vitamin on the market that will help you achieve your goal just as much as the horse pills will. So really, there is no excuse for avoiding the vitamins. Just get it done. Today!

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I think biking is perhaps one of the sexiest sports around. I mean, those guys in their colorful shirts and capri speedo’s and super-sexy sunglasses…oooooh weeee! It’s enough to make you want to go out and get one of those over-priced bikes to go riding. Except the bikes are way expensive. Way.

I actually thought about biking just before I took up running. The main drawback was the price of the bikes. I did my homework, visited some bike shops – both high end and low end, and the scene never changed. Sports bikes, especially competition bikes are insanely expensive. I wanted to really get into it, but after I considered the $3-4K price tag, running was looking more and more attractive.

The only thing that I love about the cyclists are their hot sunglasses! They have some of the coolest sunglasses around, better than any other sports shades I’ve seen. I don’t know if it’s the helmet that sets them off, or if it’s the anti-glare or cool colors, but when I look at a biker, I can tell his skill level simply by the cool-rays he’s sporting. You do believe me, don’t you?!

My next “wish list” investment is a pair of way cool Oakley running shades. They have some of the coolest looking running shades around, AND you can drop your eye prescription into a pair. How cool is THAT! When I get a pair, I will then be able to actually SEE the finish line as I approach and not rely on the band’s music to cue me in.

Maybe the folks at Oakley will read my post and decide they need me to “review” a pair, just to be sure they work well for all types of runners. It’s important to run well, be strong and finish, but folks let me be clear: It is just as important to look good while you’re running, and especially when you cross the finish line. For me, at my next race, I’m planning on getting my glam on just for that sole reason. I’ve got to give the finish line photographer something to work with. Oakley…where are you???

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Remember yesterday I mentioned the insane heat that we have here in Alabama, right? Well, it’s still hot, and it gets hotter as the day wears on. But with the running lifestyle, you have to be very careful to not become dehydrated while running, or working out for that matter. It’s easy to do because we usually don’t take a drink until we’re thirsty. Here are some things you can do to stay hydrated in this crazy, burning heat:

1. Drink even when you’re not thirsty. By the time you do feel thirst, your body is already beginning to react to symptoms of dehydration. That happened to me once, and I had a bad headache for the rest of the day.

2. Observe the rule of hydrating: 1/2 ounce of water for every pound of body weight. That’s what you would normally consume, but if you’re a heavy exerciser or runner, you want to increase that number by at least 16 to 32 additional ounces.

3. Eat foods with high water content. This includes watermelon, cantaloupe, grapes, etc. They’re also great snack and filler foods and they do satisfy.

4. When you drink your fluids, sip them instead of chugging. Doing so helps the body to absorb the fluids s-l-o-w-l-y and distribute them to the muscle tissues and other areas of the body where it’s needed.

Hydration is very serious so please do take it seriously. Don’t wait until there’s a problem or you get sick. Make water and fluid a daily habit and you’ll be thankful for it later!

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I knew I was in trouble when, as I was sipping my coffee and syncing my music, I noticed that the outside temp on my iPhone read 74 degrees. Two minutes later, it had crept up to 78 degrees. Oh boy…it’s going to be HOT!

I left for my run late this morning. Late as in 8:00 a.m., and for Alabama weather, that’s LATE! My target was 4 miles today, but after 2 I knew it would be smart to head back home and make the miles up tomorrow. I was sweating profusely and started to feel a slight throbbing at my temples. It’s better to be safe than…PASS OUT! At any rate, I got a little of it done and I’m in one piece. Remember what I said about slow and deliberate? Well, that’s what I’m concentrating on right now more than a distance, timing or anything else. It’s far more important for me to be safe and solid than fast and furious. All of that will come later. Besides, remember it was the tortoise who won the race.

Whatever you do today, try to get in a little exercise if you can. But, if you live here in Alabama, it’s too late to go outside, so don’t try that. It’s only 9:30 a.m. and the temp is already at a whopping 83 degrees!!

Be safe, be strong, be you. Have a wonderful day!

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Today’s exercise routine was a bit of a struggle since I did so much yesterday. However, I did manage to get in a good workout at the gym despite my hectic, full day with the kids, work and the house. Really, having those things is what motivates me to exercise because it keeps my stress level low and helps me manage things a little better. Exercise is my therapy.

Today I did 20 minutes on the Stairmaster and an hour of weights in the Body Pump class at the gym. It was a very good workout and I’m sure I’ll feel it in the morning! At any rate, I’m proud of myself for getting in a workout despite “life” happening and tomorrow I’m planning on doing the same.

Tomorrow is my scheduled day for a 3-mile run and I’m pretty excited about it. I’m feeling pretty good and taking things slow so we’ll see how it goes.

As for races, there is a 5K coming up this weekend, but I think I’ll pass on it. Although it’s only 3.1 miles, I’m not feeling up to a race just yet. I really don’t feel like getting “hyped” so I’ll just stay low-key and build slowly. The next race I will do will be the 8K at Ross Bridge Spa in September, so I’m certain I’ll be ready then. That’s about 4.97 roughly, or rather 5 miles. Also, September is my birthday month so it will be one of my “gifts” to myself…that’s if my husband puts a spa package with it also!

I hope you got YOUR exercise in today. Care to share what you did? Let’s all hang in there!!

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Today was my first official countdown to the next big running goal that I have – and that is running in the Mercedes Marathon next February (2011). Since my injury after my last 1/2 marathon in April, I’ve been low-key with a few setbacks; injured knee, weight gain, summer with kids out of school, heavy work load, etc. Things haven’t been ideal, but are they ever, right?

I got up early this morning, around 6:30, jumped into my running clothes, synced my iPod and out the door I went. Oh, and I got my running stick too so I could ward off all those dogs that people insist “won’t bite you.” People, lock up Daisy and Killer, ok? Everybody doesn’t think your dog is so cute, alright?? Anyway, I digress. Back to running…

I started off really slow, on purpose, so that I can give my body time to acclimate to running again. Not to mention that I’ve picked up a few unwelcomed pounds, so it’s hard to lug all that stuff around too fast! So I went slow and paced myself nicely, listening and paying attention to my body as I went along. This is going to be a slow, methodical journey for me. One thing that this hiatus has taught me well and is very spiritual is this: The race is not given to the swift or to the strong, but to the one who endures to the end.

My timing will improve of course, over time. But, I’m in NO hurry for that. All I want to do is treat my body well, take care of myself and get to February injury-free. I have a couple of friends that I’ll start training with in a few weeks who are way faster than I am, and with how competitive I am, that would normally bother me. But not anymore. They’re my girls and we cheer each other on despite all. Now all I’m focused on is enjoying myself, losing some weight and feeling good. Life is good and I’m convinced that you get out what you put in. Today was my first deposit.

I’m off now to make a healthy breakfast and focus on getting healthy and strong. I may take a spin class later at the Y today, but for right now I’m good. I’m scheduled to do 10 miles this week and then a long run on Saturday, so I’m just happy to be able to run. If those miles take me one hour or ten hours, so be it. Running has helped me so much, mentally and physically, so it is what it is. It just feels good to me and I’m going to keep on!

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