It's raining, it's pouring, and this girl is running

Yesterday I was exhausted and didn't run my scheduled 6 miles.  I rested and drank lots of water in preparation for my run today.  I woke up early to make sure I had enough time to fuel up for the run.  In addition to my usual, I made a homemade juice with 1 beet, 5 small carrots, 1/2 large cucumber, and 2 small apples.

I knew it was going to be raining this morning, but I was not expecting what we actually had to run in.  It wasn't only raining.  It was very cold and windy.  I felt my thighs stinging from the very beginning, but the great company made the run tolerable.

We did run through a trail I had never run through before and it was beautiful.  I couldn't resist and stopped to take a picture.

 The trail led us to the water and I was able to get 2 pictures before heading back.

I didn't notice that on the way to the water we were going downhill, so obviously when we headed back to the main road we went up hill.  We made it though and once out of the trail we had roughly another 4.5 miles left.

We finished 12.25 miles in 2 hours and 9 minutes.  I had taken clothes to change into so I didn't have to drive home wet, but I just wanted to get in the shower.  I quickly got in my car and headed home.  As soon as I arrived home, I grabbed all my stuff and ran upstairs to get in the shower.  My clothes were soaked and a warm/hot shower was great.  At first my thighs were purple but as they warmed up they started lightening in color, resulting in a pink color.  Wind burn!  I couldn't find my thermal tights in the morning and just wore my capri tights.  Rest assured... next time, I will make sure I have my long tights.

My body was exhausted.  I could feel soreness everywhere, even my rib area.  I must have been so tense from the cold during that 2 hour run.  I made lunch:  a well deserved t-bone steak with rice, beans, and tomatoes, and have been resting since.  

Running in these conditions is tough, but after you just feel so accomplished and invincible.

I will most likely head out tomorrow for a run since I missed my run yesterday, so my week isn't yet over.

I wish you a great weekend.  I'll talk to y'all next week.

xoxo

Andi

Valentine & Rainbows

Today I was scheduled for 4 miles with speed training and was planning on doing that at the gym on a treadmill.  I'm so glad I changed those plans.  I wound up doing a mix of speed and hill work on my 4 mile route on Martin Way.  (That's the road with my favorite 3/4 mile hill)

Running in Washington is awesome because most of the time something I see memorizes me, even if it's just a few seconds on a one hour run.  Those few moments totally make my run worth it.

Today, as I started heading down Martin Way, I saw a rainbow.  God didn't forget Valentine's Day and gave me the gift of a rainbow to remind me of His love and promises in my life.

As I said, those moments are so awesome because it totally makes my run worth it.  It was my fastest run up that hill to date.  It was a tough one, but I did it...and I did faster than I ever had.

The pictures I take here never truly depict what the naked eye sees, but just so you can get an idea of what I saw today, here's a picture.

I wish you a Happy Valentine's Day and a year filled with love.

xoxo
Andi

What to eat?

Here I was, working away and next thing I know, it's 12:30pm.  With a workout and run coming up in a couple of hours, "I must eat now or else it'll be too close to my workout," I thought.

Note: Eating to close to a workout, unless it's a very light snack, is never a good thing...all sorts of things can go wrong.

I opened the fridge and tried to figure out what quick lunch I could make that was loaded with protein, nutrients, but moderate in carbs and low in fat.  I thought about a tuna sandwich, but I wasn't in the mood for that.  All of my chicken was frozen, so that was not an option.  I looked at the carton of eggs and it stared back at me...I would make an omelet.

I pulled out the eggs and the cheddar cheese.  Then took a look into my vegetable drawer.  I wanted color, so

Green = Broccoli

Yellow = Bell Pepper

Red = Bell Pepper

Orange = Tomato

White = Onion

I started by heating up the skillet while I chopped the veggies.  Once the skillet was hot, I added the vegetables.

Once the vegetables were almost cooked as I like them, I added the egg to the other side of the skillet.  

Note:  If you don't have a double burner skillet, you can just use two different skillets.

 Once the bottom side was cooked, I flipped the egg and added cheddar cheese.

Next came time to top the egg with the veggies.  Place the veggies only one half of the egg.

Fold the egg in half.  Let the egg heat up for 1 minute and then flip.

...and my omelet was done.  Quick and easy.

The picture above doesn't really show the veggie goodness inside, so here's a picture to show you the filling inside this delicious omlet.

DELISH!!!

P.S.  The reason I was looking for something low in carbs is because I had juiced an apple, orange, nectarine, and cucumber.  Obviously, I had the sugar from the juices to help fuel my workout.  The veggies also have complex carbs to help as well.  Carbs are not evil, as long as you have the right ones (complex carbs) and as far as refined or simple sugars go, everything in moderation.  If you are an active person (or not), you should NEVER cut out all the carbs from your diet.  You will run your body down and into exhaustion.

Today is my strength day + 3 miles, so I plan on doing my strength workout at home and then trying a new running route I found on mapmyrun.com. 
Tip for runners:  If you find you are getting bored with your runs, on your next run go on a run with out a route in mind (run aimlessly) or look up common running routes online.  I use mapmyrun.commapmyrun.com.

Hope everyone has a great week.  Thanks for stopping by.

Andi

First Long Run: Food & Friends

This morning I woke up a bit congested with a heavy dose of post nasal drip, but I woke up early enough to help get it out of my system.  I ate my usual bagel with coffee...it's a ritual I have before a long run.  I also decided to try a pre-run juice.  After a recommendation of a juice made with carrots, a beet, and an apple, I did some research and learned that carrots are great for workouts.  Not exactly sure why, but rest assured I will research further.  Anywho, I didn't have any beets, so I subbed it with an orange.  It was delicious.

 
I headed off to the run and it was freezing, but running with a purpose and being surrounded by amazing people makes it all worth it.  To show everyone what we are all about, I took a video of our Circle of Remembrance for anyone interested.

Note:  I made the video with my phone so the volume is off.  I also apologize for my voice when I speak...obviously is much louder and may cause you to jump.




We had a few people run the 10 mile route and it was great.  I love running with other people.  The company and conversations are great and really help pass the time when you are running for so long.  My garmin stats were: 10.27 miles in 1:43 minutes.


I came home to my awesome husband and two beautiful girls, took a shower, stretched some more, and made my favorite protein recovery drink.  The color kind of looks gross because of the spinach, but you really can't taste the spinach.  The girls had some as well...that's how good it is.

Blueberries, 1 banana, 1 spoon of peanut butter, a handful of spinach, chocolate protein power, and fat free milk.

I'm off to make some quesadilla's and have a lazy weekend with my family.  It was a great week training wise, but the rest is well appreciated.  Below are a few pictures I took at our run this morning.


Thank you for your interest in my training and I hope I can motivate you to get active.  If you every have any questions, feel free to leave a comment.


Have a great weekend!!!

 Announcements

 A great group for families

 The 10 mile crew

 Passing by the flags at Patriot's Landing

 Our friends from Patriot's Landing

Food is Fuel

The last couple of days, I've been feeling like I'm fighting a cold.  Luckily, I've been able to keep it away, but I've been doing all I can to make sure a cold and/or flu is not in my future.  I just started training for my ultra marathon and it would be quite demotivating and frustrating if I had to alter my schedule already due to a silly cold.

This week I have been focusing on my diet.  Making sure I'm eating healthy and nutritious foods.  The last day of 2011 I weighed myself and realized I hit my weight loss goal. Actually, I was 1 pound under.  That helped me start the year with a new mind set.  After 3 years, I would no longer focus on weight loss.  I will focus on my fitness, running, and maintaining a healthy diet.  Unfortunately, I lost focus of my healthy diet and using my increase in activity as an excuse.  However, I knew the truth...I wasn't doing all I could do to be a better runner.

My goal isn't to just finish an ultra, but to finish it with grace and in tact.  My miles will start to increase significantly and I want to make sure I'm fueling my body appropriately.  When I say a healthy diet, I'm not talking about diet products.  I'm talking about eating more fruits & vegetables and decreasing my intake of refined sugars and unhealthy fats.  A healthy diet to me equals eating foods that are nutritious and provide me with the vitamins and minerals by body needs to function optimally.  I splurge and encourage the occasional splurge because I feel that it helps people adhere to a life long change to a healthy diet.

Today, for lunch I made myself a turkey burger with a sandwich thin loaded with spinach and tomatoes.  I didn't want to have any sugary drinks, but wasn't in the mood for water either, so I decided to juice some fruits I had.  My friend, Filipe at seasonyourfood.blogspot.com is on day 5 of a 10 day juice fast.  Following his journey has really inspired me to start juicing again.  Juicing is a great way to include veggies and fruits in our diets.  I use to juice once to twice a day, but after moving to Washington I stopped.  Not sure why, but he inspired me to start again.

 Jennie-o turkey burger with cheese, onions, spinach, & tomatoes, along with a fresh fruit juice including strawberries, grapes, & a mango.

After my 6 mile run today I stopped and replenished my stock of veggies and fruits to start juicing.  Tomorrow I have a 10 mile run planned with Wear Blue:Run to Remember and I plan on juicing before my run.  There is a pre-run juice that Filipe recommended, but I don't have any beets, so I will replace it with an orange.  I don't think it will bring any sort of miracle to my run, but I know I'll have those extra nutrients in my body as fuel.

Nutrition doesn't make a runner, but it does help make you a better runner.  When going through those periods of race training, it helps your body stay strong as you increase your mileage.  I love food (healthy food and unhealthy foods) as much as the next person, but if more often than not we see food as fuel, we will make better choices.  Save the splurges for special events and outings.  You won't feel so bad if you eat healthy 85% of the time and trust me, you will feel so much better.

If you have any doubts or questions about nutrition and fitness, feel free to leave me a comment below.

Happy runnings...

Preparation is the Key

By the time I finished my run on Saturday with Wear Blue: Run to Remember, I felt so accomplished.  Not because I completed 6 miles.  I knew I could do that.  It was because I felt magnificent during and after my run.  I knew that this wasn't a fluke.  Not only had I crossed off all of my workouts during the week (remember, I love check lists), but I returned to my healthy eating habits.  Two disciplines that make you a better, stronger, and faster runner.

Preparation is the key to every successful workout.  I have experienced this time and time again.  Sometimes, when I get lazy and don't prepare, I wind up frustrated with myself because I know that I have no one to blame but myself.  A consistent training plan and proper nutrition are the primary factors when preparing for a training session or a race.  For race day, much more goes into preparing, but for trainings it really is a routine that you have to create to ensure you have effective workouts.

Now that I am finalizing my ultra marathon training plan, I am getting my butt in gear.  I must be a well rounded athlete.  One who realizes that to become a stronger and faster runner, I must cross train.  One that recognizes that nutrition has a vital role in how my body handles my workouts.

Sometimes a 3 miler is the easiest thing in the world and other times...it's torture.  I'm sure fellow runners understand this.  My goal is to make my runs as easy as possible more often. 

Off to look for my next runner's high...

What's your motivation?

Motivation: reason, incentive, enthusiasm, or interest that causes a specific action or certain behavior

There are 2 kinds of motivation that drive people: intrinsic and extrinsic.

Intrinsic motivation is internal. It occurs when people are compelled to do something out of pleasure, importance, or desire. A few examples are:

• A person who exercises regularly because it makes their life better.  This person constantly reminds themselves of this before each workout.
• An individual that truly enjoys running and the thrill of the runner's high they sometimes experience.
• Someone who lifts weights, not to tone their body, but because they like the challenge of seeing improved strength with each session.

Extrinsic motivation is of course, external:  It occurs when external factors compel the person to do something.  A few examples are:

• A person who attends the gym or exercise classes because their friend is going too
• Someone who exercises to become more athletic for the football team or to complete a race they registered for
• A woman who exercises to lose weight and improve her figure
• Someone who begins a fitness routine to help lower their blood pressure.

Extrinsic motivation in fitness is probably the most common.  These are the things that usually drive individuals to start a fitness routine.  There is nothing wrong with this kind of motivation.  As I said, it is the most common driver.  The extrinsic motivators are usually the ones where you can define clear goals and assess those goals occasionally to make sure you are on track.  

Those who have followed a long term fitness routine, usually are motivated by internal factors, such as the ones stated above.  These are usually the individuals who see or read about and say "I wish I had their motivation."  It is very common that these same individuals began their fitness routines due to extrinsic motivators.  After succeeding and seeing improvement after improvement, it stirred something inside of them.

Intrinsic motivators usually lead to adherence to a fitness routing, but what if you just aren't there yet?  I know that's what you are asking.

I have been running for 3 years and there are people who always ask how I am so motivated.  I've heard comments such as "I wish I had your motivation" many times.  The truth is, I am not always motivated.  For someone to say they ALWAYS want to go exercise, workout, or run just isn't humanly possible.  Even the best of athletes has days where they don't feel like exercising. We do it anyway.

Q:  But how do we get to a point where "we do it anyway?" 
A:  There is no one answer to this question.  Everyone has their own way of self-motivating.  Essentially, we create extrinsic motivation ourselves. You must do the same.  What helps motivate you?  Goals, challenges, a friend, watching fitness infomercials?  Everyone will have different answers.

Check Lists:
I am very goal oriented.  I love check lists. For me, what works is planning out my fitness schedule, printing it, and hanging it up where I will see it every day.  If I miss a workout and can't cross it off the calendar, it really bugs me.  The more I can cross off that calendar the better I will feel.


Pictures:
Another way I motivate myself is by looking at pictures I took at different races I have run in.  Looking at the pictures brings back the memories and feelings I had when I finished the race.  The accomplishment I felt after each race is enough to get my butt off the couch and get working to get stronger and faster.

Running/Fitness Groups
Joining fitness groups with similar goals as you is also a great motivator.  Not only do you have the support of people who have the same goal as you, but many times you meet great people who wind up becoming awesome friends.  Having a support system and someone to talk to about your goals and the struggles that come with it is great, but having someone who understands because they are going through the journey with you is priceless.  Meetup.com is a great place to find groups in your area with similar interests.  You can enter in weight loss, spinning, hiking, biking, running...anything your heart desires.  The search will bring back all the groups in your area related to the search.  That's how I found my running group in NC.  If you need help finding something, just let me know and I can help.

I am a very visual and social person so these are a few example of things that help motivate me when I need motivating.  Contrary to popular belief I am not always motivated and don't always feel like heading out for a run.  It's an internal battle we always have, but have the strength to win!

Find your way to stay motivated...no matter how silly someone may think it is.  The important thing is that it works and you get active.

xoxo,
Andi

Run with a Purpose - Wear Blue:Run to Remember

I am currently in the process of writing a blog all about motivation.  I will talk about what motivation is, the different types of motivation, and how I keep myself motivated.  Contrary to popular belief, no one is motivated to do things all the time.  I don't always want to go out for a run...but that doesn't mean I won't go for a run.

One of the things that is keeping me motivated right now is the reason why I run and the group of people I run with.  When we found out we were going to be stationed at Fort Lewis I was excited about the adventures it would bring.  One year ago I read an article in Runner's World magazine about Wear Blue: Run to Remember located near JBLM (Joint Base Lewis-McChord).  I searched for the group on the internet, but searching for Run to Remember brought me back many search results.  Luckily, I keep all my Runner's World magazines and went looking for the article.  I quickly found the article and their website.

I wasn't too fond of the move because I love the beach and warm weather, but knowing I would have an opportunity to run with WB:R2R (Wear Blue: Run to Remember) was very exciting for me.  Not only was I going to be able to participate in a running group, but I would be surrounded by people who were running for a cause...and a cause I am passionate about...to run for the Fallen, for the Fighting, and for the Families.

Wear Blue: Run to Remember Mission:  Create a living memorial for the service and sacrifice of the American military.

The the very first day I ran with this group, I felt a part of something.  I was embraced, accepted, and included.  To be honest, WB:R2R helped me get through my husband's first deployment.  Not just because of running, but because of the friendships I formed and the sense of community you feel in the group.

WB:R2R Goals are to act as a support network, create a living memorial, and bridge the gap between the military and the community.

It didn't take me long to see that they are meeting all of their goals.  Being a part of Wear Blue gives me such a sense of pride.  Not only because of the message we carry with us when we run, but because they are truly an all-inclusive group.  Everyone is accepted.  No matter who you are, you are welcome to join.  Whether you are related to the military, a friend of a service member, a gold star parent or wife, or just live in the area, you are welcome.  In reality, you don't even need to live in the JBLM area to be a part of Wear Blue and be a part of the community.

WB:R2R is branching out to other areas in the US, but if there is not a group in your area, that doesn't mean you can be a part of the group.  All you need to do to be a member is Wear Blue during your races.  It's that simple.  If you are interested in getting your very own Wear Blue: Run to Remember shirt, click here.

Every Saturday, before we push out for our runs, we make a Circle of Remembrance.  In that circle, we take a moment of silence for the fallen, call out the names of the service members who paid the ultimate sacrifice that weekend over the past 10 years in the Global War on Terror, and call out the names of the service members we all run for.

When my husband arrived to his unit, he met the father of SPC Thomas F Duncan III.  My husband was moved by the conversation and SPC Duncan became his Ranger in the Sky.  I run in his memory every Saturday and every race.  He made the ultimate sacrifice to ensure the safety of me and my fellow residents of the United States of America.  You can learn a little about Ranger Duncan here.

I ran the AMICA Seattle Half Marathon this past November with WB:R2R for Ranger Duncan and for all those who gave the ultimate sacrifice.  Running past the Mile of Remembrance was very emotional.  The video below demonstrates what I'm talking about.



If you would like to learn more about what WB:R2R is all about, click here.

To become a member, simply click here and fill out the form. (Remember, you don't have to be a part of the military or affiliated with them in any way.)

If you are not a runner or walker, but would still like to support WB:R2R, you can help by purchasing merchandise or making a donation.

I will be wearing blue during my first ultra marathon in July and am honored to serve as a living memorial for Ranger Duncan.  If you would like to know more, please visit wearblueruntoremember.org or comment below.

Thank you for taking the time to learn about WB:R2R and your support.
Andi

A Plan to Cross the Finish Line

Now that I have a goal, to complete my first ultra marathon (52.4 miles) on July 29, 2012 in San Francisco, I have to start planning.  Yes, I have to plan how I'm going to travel there, where I will stay, who will watch my girls, and how I will pay for this whole venture.  But I'm not talking about planning the logistics of the actual race.  I'm talking about planning how I will train myself to get to a point where I can be confident that I can get myself to the finish line.  Official training for the ultra is suggested to begin in March, but I prefer to gear myself up so it's not such a burden on my body when I begin the formal training.

Planning isn't just about figure out what days I will go out for a run.  I took the time to do research online to find suggested training plans.  Training plans usually include the number of days you should train in a week, as well as the number of miles for each training day.  Ultra training is a bit different from half marathons or marathons because the focus is primarily on the number of miles or time spent running.  Usually in a training plan you have a day where you have speed training or an occasional hill training.  Not with ultra training.  It's about getting your body ready for the endurance and getting those miles in.

I found a few plans and they were all pretty similar so I chose one that would work best for me.  Now, I'm not a fan of cookie cutter anything, so I took that plan and made it my own.  I work full time and have a family, which includes 2 daughters in daycare.  I studied the plan and tried to determine what, if anything, I needed to change in the plan to make it work for me.  If there is one piece of advice I would give you is YOUR PLAN SHOULD BE REALISTIC.  One that you know you will be able to follow.  Life happens and you may miss a day of training here or there, but for the most part you should be able to follow the plan.  If the plan has 5 days a week and you know that it will be extremely difficult to commit to that every week, then adjust the plan to 3 days a week and adjust the miles.  If you find there is a week you can get an extra run in, great! 

I love running, but I don't want running to be the only type of fitness I do.  Most ultra plans seemed to fill your days will running.  So what I did was change the plan to work for me.  I simply took a low mileage day and turned it into a cross training day...for me that means Spin.  I may not be getting those miles in, but I'm still getting the aerobic training in.  Those days may be scheduled for Spin, but there is nothing prohibiting me from getting a run in if I have the energy or the time to do so.

No matter what you end goal is or what finish line you dream of crossing, make a plan.  Take the time to do research to find suggested approaches, determine what you are looking for in your "training", figure out the amount of time you can realistically commit to, and write it down.  Preparation is just as important as the actual event.  Take the time...it's worth the investment.  I promise.

 This is my preferred method of documenting my training plan.  Once complete, I print it out and hang it somewhere I will see it numerous times through out the day.  For me, it's a way to keep myself accountable.  Find a way that works for you. 

How to Fit Fitness in Your Life

• Wife
• Mother (of 2)
• Full time employee

The list above doesn't seem that long, but in reality there are so many unspoken words in that list.  I know I don't even need to explain the work that goes into being a wife and mother, let alone one that has a full time job.  I cook, clean, wash & fold clothes, go shopping (and not always the pleasant kind), etc.  You all get the point.  So how is it that I have the time to workout and study for a certification?  I could say it's sheer determination, but I'd be lying.  Don't get me wrong.  Determination has a lot to do with it, but it's not the only factor.  I would bucket my success (and future success) into 2 categories.

1.   Priority
2.   Support

 Priority
The truth is that being a homemaker, especially one that works full time doesn't leave much (extra) time to do anything else.  I am the first to admit that.  However, we must all admit that there are parts of our day that are idle.  By idle I mean, sitting/laying around watching tv, surfing the web, reading a magazine, talking on the phone, or on facebook. Of course, there are times where some of these things aren't wasted time, but I'm sure you know what I'm getting at.  The truth is that you make time for things that are truly important to you.  

Have you ever had a day where you were extremely strapped for time, but had somewhere to be or someone to see that was just so important, you "MADE" the time for it.  You may have had to put a task on hold for it or you may have had no time in your day for a breather, but you made time for it.  Why?  Because that appointment was important to you.  That is what you need to do with with your health and fitness.  Make it a priority.  Sometimes, a load of laundry may not get done or a trip to the salon may have to wait.  Sometimes, we are just too busy to do it all and something must wait.

Take some time and make a plan.  Set SMART goals.  SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC, and TIMELY.  If time is your biggest issue then focus on REALISTIC goals.  Ideally, I think we would all love it if we could work out 6 days a week, but for some of us that is never going to happen.  Working out 3 days a week, if done properly, is enough.  If you can manage to squeeze in additional workouts, then great!  You are a step ahead.  If you miss a day - it's ok!  Life happens.  Just make it up another day or pick up where you left off.

Being a mom and being away from the home may be tough, especially if you are a single parent (or a military wife, lol).  Going to the gym or out for a run may not always be that simple.  Hiring a babysitter every time you need to get a workout in may not always be in the budget.  So, that calls for creative thinking.  If you are a runner, you can invest in a jogging stroller and take the kid(s) with you.  Or, you can manage to fit a workout in at lunch time.  Maybe, you can purchase a workout dvd?  If on a budget, there are numerous internet sites that provide you great workouts.  Where there is a will, there is a way.  I know that for some of us, getting fitness time outside the house is ideal...and preferred.  But, the truth is we can't always make that happen.  We need to get creative and find ways to fit fitness into our lives.

Support

I have been extremely blessed to be surrounded by such supportive people.  Between my family and friends I have so much support to help me achieve my goals.  Obviously, the biggest support comes from my husband and girls.  I know my girls are too young to have a say at the moment, but I know that as they grow they will support me because they already see the benefits of living a healthy lifestyle.  When I lived back home and my parents were around, they were a huge support system.  My husband is in the military and has been away for about half of our marriage so when I lived near my parents, it was very important to have their support in my running ventures as well.

I am blessed enough to have a husband who is super supportive.  Don't get me wrong, it's not always a bed of roses for him.  There are times that things he needs from me suffer and are put on the back burner for my running, but in the end he understands.  The reason that I was ready to take on my ultra marathon challenge this year is because I know my husband will be home for most of the time I will be in training (well, I think I know.  With the military change is always a possibility.)  I will have to put in lots of miles, which equals time away from the home.  If he wasn't supportive or home, there is no way I would be able to manage this type of training.  The biggest reason is because my husband is an in-home babysitter =)  Yep, I said it and all the wives out there understand me when I say it.  If I need to get out there and log some miles, early in the morning or late at night, he is home.

If you lack the support, whether it's physical, emotional, or even psychological it is your responsibility to make a plan and recruit your family and friends.  You MUST communicate not only your goals to them, but what they can do to support you.  How can they help you reach those goals?  Express to them how important it is to you...to them.  I would even go as far as mentioning the things you do not want them to do.  If there is something that you feel will sabotage your success, then tell them.

If health is truly something you want, you must take control.  You must speak up.  You must make it happen.  It's up to you.

Obviously, there are many other factors that can lead to success, but at a high level these are the 2 most important to get started.

You CAN do it!  You ARE strong!!  You WILL succeed!!!

With lots of love,
Andi