Monday Musings

Hello boys and girls… and hello Monday.¬† As I’m writing this ending out the week, I guess I’ll start with our weather and how we’ve been dancing into the 100 degree temps this week.

I should be used to it after living my entire life in the South.

I should be used to going from warm, sunny, pleasant, perfect days that are enjoyable to be  outside, to the weather turning crazy hot in an instant leaving those mild days a memory till fall rolls around.

Maybe I’m mean, but I think, really, the weather reporters don’t need a job when all they do is show a picture of the sun shining all week and the temperatures listed at 100-102.

I mean if¬†you have nothing else to share, you don’t need to be¬†there telling us nothing has changed.¬†ūüėõ

Exercise and the heat

Once those temperatures start getting hotter again, I know I’ll be feeling it in my workouts. I am pretty acclimated to training outside but when there have been months of mild weather, it does take me a few weeks to get used to the heat and humidity again. Even going out early, like 7-730, it’s already warm, often hot, and then there’s the humidity along with it.

This turns most workouts into a crazy sweat fest. No one. And I mean  no one, takes my offers of a hug when I come in from working out.

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Believe it or not, this is still early in the morning and I have a hot 5k in front of me.

 

Of course if I’m not out running, then I’m doing this….

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It’s cool to be all matchy, matchy with your bike, right?

 

Needless to say, I try and become a little more aggressive with my hydration during these hotter days.  Once I learned how to check my sweat rate, I was amazed at how many pounds of fluid I could lose in a training session. Anywhere from 2-5 pounds depending on the temperature and duration of my workout.

I learned that I needed to replace those lost pounds with 16oz of water for each lost pound and then keep drinking to maintain normal hydration.

I know the drill and do it. And I’ll have to stay on top of things since it appears summer is gonna be really hot as I get my training ramped up for my second duathlon in November.

The race organizers just dropped the date this week for it so I anticipate that registration will open soon.

I tell you this… once I cough up money for an event… there is no backing out and it gets me more¬†motivated knowing I’ve made that commitment.

Of course nutrition will be as important as ever….

I whipped up my own tasty salad to take with me when I worked with my son this week. I shared in a previous post I’ve been helping him some at work¬†so instead of running out to a drive thru for a salad, I put one together that’s cheaper and tastier.

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Spinach, cherry tomatoes, avocado, green apples, grilled chicken, feta cheese with a lime vinaigrette dressing.

Oh… if you missed my spotlight on apples post and how good they are for you find it here…¬† https://sassyfitnesschick.com/2018/06/01/spotlight-on-apples/

Seriously though as the weather gets warmer I love the lightness of salads and how they fill me up but don’t make me feel lethargic¬†like eating a more carbohydrate laden¬†meal would.

Of course with salads, you can make endless combinations that won’t get boring. When making your own just make sure you add plenty of protein in with your veggies and add in variety of textures and flavors. Watch the dressing you use because you can add 100’s of calories to a healthy meal.

I hate seeing people trying to make a better food choice with a salad and then drowning it in Ranch dressing. At that point, a sandwich would be healthier and offer way less calories than a salad covered in so much dressing.

Consider using dressing on side and dipping your fork into it or look for dressings that have a low calorie content. Better yet, whip up some of your own for a tasty treat.

So I’ve got these other projects….

I have a room my now married son vacated so I decided I was going to paint it this week when I scored paint for 5.00 a gallon. How could I not??

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I hadn’t used this particular brand so I wasn’t sure exactly how the paint would be. It turned out to be as thick and covering as a big name brand I always buy. I had brushes so my total purchase here was 11.65 for this little room project.

Go me.

I’m almost done ’cause I wanna get back to some of my furniture projects I’ve got going on.¬† I have one really needy chair waiting for my attention and a cute vanity I’m eager to get started with.

Ha… I have plenty of projects waiting for me. I don’t NEED any other projects, yet I keep my eyes open for anything cute or unique that comes along and needs some help.

Painting, writing, training for my duathlon, life stuff, some extracurricular “work”, I also finally got a business page launched for my vintage furniture… ah… sometimes I’m busy.

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This is where I enjoy crafting out my posts for the blog ūüôā I hadn’t been here in awhile.

 

Iced coffee. That’s where it’s at during the summer months for me. My baristas usually have it served up before I’ve made it through the line.

If you get coffee at coffee shops I seriously hope you appreciate the young people behind the counter who are serving up your coffee. They put up with more in their days sometimes than you and I will ever have to. I have unfortunately seen several instances where customers acted in sad, deplorable ways because something wasn’t “right”. I believe of course, if I’m paying for something that it should be what I want. I also believe you can express yourself in a courteous way if there is a problem with your order.

It is disturbing to me how some people seem to view themselves as “above” those behind the counter and can therefore speak in ugly ways.

That’s just… not… cool.

Drinks need food…

Last week was Memorial Day in the states and I shared some recipes I’d be experimenting with on the family.

One that was a huge hit was a brownie recipe….

Mocha brownies with coffee cream cheese frosting.

The bad thing about them? I should’ve doubled the recipe as there were battles breaking out over who got the last one. I had to laugh when the recipe said to refrigerate left overs.

Left overs. Right.

They were beyond amazing. If you want the recipe, find it in this post….

https://sassyfitnesschick.com/2018/05/28/monday-musings-13/

You’ll also find the recipe for an avocado salad I made… it was pretty good too.

That’s a wrap…

Did you make any new recipes this week?  Are you dealing with really hot weather and how does that affect any training you might be doing? Do you have a favorite hot weather drink?

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Outside Your Comfort Zone

Comfort….. a state of physical ease and freedom from pain or constraint.

Zone…. this has many definitions but the one that may be suitable here is a region or area set off as distinct from surrounding or adjoining parts.

Welcome to todays word dialog and discussion boys and girls. Today we are talking about that invisible boundary in our life often referred to as our comfort zone.

If we combine our above definitions for the purpose of this post we could say our comfort zone is a area or distinct part of our life where we maintain a state of physical ease and discomfort. It is a zone where we can comfortably abide in our daily lives and activities without feeling pain or constraint.

I hope that’s a good working definition for this post…

I did find an example that calls it like this: A comfort zone is a psychological state in which things feel familiar to a person and they are at ease and in control of their environment, experiencing low levels of anxiety and stress. In this zone, a steady level of performance is possible.

So with those thoughts firmly in hand let’s begin our discussion of this invisible place we all know and have in our lives.

Don’t get me wrong. There are lots of ways I love my comfort zone.

Normal daily life activities that can be boring, yet are also comforting and familiar.

The consistency of daily tasks that need done.

The routine and rhythm of daily life. The things we know and understand need to be done.

All those things that make up life, when they are rolling along , keep us in that zone, right?

Let some rough times and bumps come along and we get jostled out of it. we don’t like it. We want that soothing and comfortable place back.

That level of our comfort zone is security and safety and we all need that.

But then…..

As we move through our lives we have things like jobs, education, skills, hobbies and other¬†activities we do that challenge us and if we’re willing to learn and grow we can be pressed out of our comfort zone.

Remember, that state of physical ease I mentioned a bit ago? If we are going to grow and become more we must be willing to be pressed out of that zone of ease.

That idea was strong in my mind yesterday morning as I geared up to get on my bike. As I clicked and locked my cycling shoes into place it gave me that “all business” feeling. It’s knowing and understanding what I was about to do, slipping into my mental mindset as much as I was slipping into my cycling shoes.

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Locking down my cycling shoes, is a mental preparation as well as physical.

 

Out on the road, as the miles went by, I made intentional choices in things I did. To push a little more, to turn those pedals a little faster, to know and understand that I needed to get to the point where I started to feel it, where the work felt harder, to more effort.

You see in running or cycling or really anything physical I have my own comfort zone. These are areas I can operate in easily. I know what it takes to maintain that level and it’s not really “hard”.

On the other hand I also know that if I want to continue to grow, get faster, stronger and more powerful at what I do I have to be willing to get out of my comfort zone, that area of ease.  I  need to get into that place that makes me work harder, that makes my lungs burn and keeps my heart rate in the red zone for awhile. I need to get comfortable being uncomfortable if I want growth and improvement as an athlete.

Pushing outside our comfort zone isn’t always easy, and really, it shouldn’t be.¬† And the weird thing about pushing out of our comfort zone, you begin to get comfortable eventually in that new place that once seemed hard¬†and then, well, you gotta push out of it again.

I’ve talked before about the mental aspect of our comfort zone. Your mind is a very formidable opponent and you need to be able to overcome the self defeating thoughts it can churn out. And believe me, when you are pushing yourself and your body is in a place that it’s not used to, those thoughts can come.

Your mental muscle needs to be as strong as your body, if not more so I believe. when you push out of your zone of “ease and lack of pain.”

I’ve learned so much as an athlete what it means to get out of my comfort zone. I’ve done more than I would’ve ever *intellectually* thought I could do.

Of course this applies to anything in our lives that challenges us. I’ve taught myself new things that seemed a bit out of my range.¬† Sometimes it’s kinda that “sink or swim” mentality in doing stuff.

I’m not sure, but maybe being¬†a bit fearless sometimes helps too haha

Our comfort zone can cripple our dreams..

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Anytime we prefer to stay within our comfort zone, we risk not growing . We risk not learning new things or taking on new adventures. We potentially let our dreams go if we can’t or are unwillingly to get out of our level of comfort and ease and sameness that we know.

Any of my major athletic events I took on, initially scared me. Not in the sense of being frightened but more that healthy respectful fear of knowing I was going up against something I had no previous experience in. It does seem daunting when¬†I’m considering a 50k race ( 31.7 miles) or a multi sport event as in the duathlon I did last year.

What scared me more was backing off because then I’d¬†always wonder if I could’ve done it or if I had what it took. Or worse yet, hating myself for not having the strength to stand up and do it, for quitting before I started.

All of those things seemed worse than just jumping off the deep end and doing it.

And I did. I’ll never be the fastest or most impressive runner or cyclist or monkey juggler.

What will set me apart is that I didn’t make excuses, I was willing to get uncomfortable and in doing so, I accomplished things I never thought I’d do.

There is nothing.. that feels better… nothing.

What about you?

Are you more comfortable staying in your comfort zone? Are you comfortable staying where you feel safe?

Maybe you are a risk taker and know what it takes to reach new goals or see dreams realized and you know getting out of your comfort zone is how it happens.

No matter what goals or dreams you have, there will be continual times you are pressing out of your comfort zone, and then you’ll be pressing out of it again.

It’s an ongoing cycle if we want continued growth and want to achieve our goals and dreams.

Don’t be afraid of leaving your comfort zone behind, there’s only new adventures in front of you and those can be exciting places to go to.

Tell me, are there specific times you’ve left your comfort zone? What did you accomplish doing so? How did that change future new ideas/ adventures you encountered?

So You Want To Be A Runner

I was checking my notifications the other day and realized someone had tagged me in their friends post. This person was looking for advice on starting to run, ideally when the weather was warmer and how did they start?

Ok, first of all, running is a pretty natural thing. Our bodies are designed for it and most are capable of doing it.

Most don’t do it because well let’s be honest, it’s hard.¬† I was thinking on a run the other day the only way to get better or stronger at it is to constantly push myself out of my comfort zone.

I can run decently fast ( I think) for a middle aged woman tipping into her senior discount years. Speed is relevant depending on the individual and certainly not a factor to being a good runner. I just like being able to do it. I know when I get out of my comfort zone I’m capable of delivering up faster speeds…

 

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Somehow my running evolved into doing a run and cycle event with my first duathlon last Nov.

 

 

Faster speeds though are hard, require a lot more effort than an easy run, and can make me feel powerful and helpless all at once.

So that being said, anyone can run if they don’t have some health limitation ( and thinking it’s hard doesn’t count)

The next thing. I’m not an expert, ok?

I’m not some running coach or a person who’s run their entire life. ( I was in my late 40’s when I got started) I never, ever would’ve thought I’d become a runner.¬†Ever.

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And then… all the sudden…. I’m finishing a 50K….¬† am I a runner now??

 

 

I do think now in terms of miles and distance. I think that a mile driving or on a treadmill is…. for….ever….but a mile on foot can go by rather quickly. I can grumble driving behind a slow person that I could run there faster… yeah….

I guess I’m a runner.

I believe anyone can go run without having to focus on all the technical stuff, unless you have big goals and want to keep improving your game.

Then we need to talk about intervals, speed training, long runs, negative splits and pacing etc….

Well how do I get started?

Listen, you don’t need a lot of fancy gear to run but you do need some solid good shoes under you.

** hubby does delight in reminding me how my low maintenance, not expensive athletic shenanigans have changed** haha the more you get into it, the more cool stuff you find to make it fun…

I spend more money on my running shoes than anything that goes on my feet. Other than my cycling shoes but thankfully those last longer since they aren’t taking¬†a pounding.

Go to a sports store and try several on. Don’t drag out shoes you’ve had 5 years… please don’t.

And don’t buy the prettiest ones. I’m right there with you on liking those but you really need to go for what fits and supports you best and then go for your color.

Once you get set with your shoes, you can pretty much wear what you’re most comfortable in.¬† Again, the more time you spend doing it, the more you’ll figure out how you’re most comfortable doing it.¬† What you choose to run in will be determined by your budget, how much you like to be covered, and how you can stay cool/warm enough doing it.

I’ve actually learned to shop discount type stores and have found name brand sports bras and the boy shorts I prefer to run in at a fraction of the cost as the sports store sells them.

The weather, to run or not to run

 

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Enjoying a rare sunny warm run in Feb.

 

 

When I first started off with my running adventures I was what I now think of as a “fair weather” runner. If the weather was the slightest bit not good, I stayed in for another type of workout.

Funny thing over these years how that has changed. I’ve trained in everything from pouring rain, to freezing cold with wind slicing through me. Maybe I am crazy.. or ridiculously disciplined.. there could be a fine line there..

If I have an event I’m training for my take is, I have no idea what the weather will be like on race day. If I train in it all, then I’m better prepared for whatever it is.

I weirdly now like being out when the weather is a bit rough and less than perfect. But that’s me… were talking about you…

This will all come down to what you want to do, your commitment, and if it’s a matter of staying in for safety ( I won’t run in fog, lightning or icy roads there is to much risk)

If it’s cold, layer up accordingly but keep in mind running warms you up fast! I know once I hit my first mile all engines are go and I am often tossing something in the trees till I come back by to claim it. I just don’t run as well being to warm, and you probably won’t either.

You will have to determine how much layering you need to stay comfortable.

Same with hot weather, getting over heated or having soggy clothes hanging off of your body isn’t fun ( hello dri-wick fabric) how much you run in to stay cool will be determined by your personal level of modesty and what you can move best in. I spend most of my time in boy shorts and a sports bra and I’m comfortable in that.

Hitting the road

Assuming you’ve not run before, or haven’t run in a long time, I’m going to suggest you start the way I basically fell into running…

the walk/run method.¬†It’s a great way to practice running yet allowing your body to adapt to the rigors that running places on it. It can also protect you from injury when you do to much to soon.

You start off with small increments of¬† walking,¬† and running. If you’ve never run before those¬†running seconds might seem like eternity to you, trust me,¬†the wheels won’t fall off, hold on.

Using a walk/ run method allows you to gradually increase your running time and ease into your mileage.

Start with this plan to get you going

So that’s about it peeps. If you want to run, it’s easy to get started. You just have to get your mind in gear to make it happen, and hey, don’t forget to go get those cool new running shoes!

Do you run?¬†What do¬†you enjoy most about it? ¬†Do you want to but haven’t known how to get started?

 

The Madness And Fear Of Endurance Sports

“Every endurance challenge scares me just a little.” ~ Dean Karnazes

It’s a quiet Sunday afternoon. Everyone has left the house so I escaped to my fav coffee cave to write, reflect and think about the week in front of me. It’s hard not to think about the fact that next week on this day, at the time I’m sitting here writing, I will be in the church watching my oldest son get married.

I’m also aware 2 months from today is my first duathlon. Heck, it’s my first ever race on a bike. It’s also listed as the toughest duathlon in the state AND the championship race.

What… on earth.. am I doing in it ?

I decided a while back that there is a certain amount of madness involved with endurance sports.  Some part of the brain has to change that allows you to accept physically hard and challenging things as normal.

As in, sharing with some ladies in my yoga class last week that I hadn’t ridden far the day before,¬†just 16 miles, to which they started laughing and informed me that 16 miles was a lot.

I really don’t think so anymore. I don’t think my 20 mile rides are long either.¬† This is where the madness might be setting in ūüėČ

I will be the first to admit, sometimes it’s not just the distance, it’s also what’s IN those miles that carves out something new in me. Obviously, riding flat roads is usually a piece of cake, throwing in hills and inclines that challenge my body¬†is always¬†a game changer.

It’s definitely a love/hate relationship.

There’s a crazy madness in training my body, learning it’s limits, and then pushing past those limits that’s exhilarating… yeah… we’ll just go with that word for now ūüėČ Exhilarating.

Endurance is built on hours and hours of consistent training, constant change, and a large part of stubbornness.

When someone laughs and tells me I’m “crazy” based on my current athletic goals, I do believe they are right. There has to be some sort of madness that makes an otherwise sane person believe that riding and running miles on end is somehow… normal.

But alongside the madness is another parallel attribute which is fear.

The quote I opened with is so true and so perfect. And it comes from without a doubt, the strongest, most fit, endurance athlete on the planet.

I feel like I’m in good company if Dean Karnazes admits he gets a bit scared with a new endurance challenge. Admittedly, he does far larger, longer, crazier and insane endurance challenges than I will ever face but at the same time, if someone like that admits to a healthy fear of new endurance¬†events, then I’m in good company.

When I use the word fear I don’t mean like, sitting in a corner shaking and helpless. If that were the case, I’d never be doing what I do. This fear, in my opinion, is one of perhaps a healthy respect of what¬†I’m up against. A recognition that this new challenge has the potential to eat¬†my lunch, and¬†me too for good measure.

There is respect for the miles, the terrain, the elevation, climate, everything.

There is a healthy fear for new territory that has never been physically traveled. Each time I’ve set out to do something new athletically, there’s that “fear” of the unknown.

The “what if’s”……

What if I can’t do it? What if I don’t have what it takes? What if I’m not as good as someone else? ( does that even matter?) What if I haven’t trained enough? Long enough? Hard enough? What if I didn’t prepare in the right way? Am I going to be able to ride such a tough course and then get off and run those last few miles strong?

All of the “what if’s” are related to fear.

Even now, on my training rides, knowing how tough they will be, I usually have that in the pit of my stomach. That fearful respect of knowing how hard it really will be, and wondering again, if I have all that’s required to take on this new endurance challenge.

Somehow, things always seem to change the minute I’m out on the road.¬† In my gear, clipped in, the miles settling in under me, my mental gears shift along with the ones under my hands.

I focus on the mile I’m in, the road that’s in front of me. I know and have already mentally apprehended the hills and mountains I’ll be riding and remind myself that I’ve already done them before, the challenge is to keep taking them stronger and faster. The fear begins to give way to what I know I’m capable of.

Fear gives way to strength and power. Fear gives way to me understanding that although it’s not easy, it will begin to feel that way the stronger my body gets doing it over and over again.

And then it happens.

I finish a long hard session and feel victorious, empowered and strong. I also feel dirty, sweaty, and hungry.

But the overarching feeling is one of accomplishment. I did it again. The hard workout that planted a healthy fear of respect in me, reminds me I can do whatever I put myself to and that my body is capable of being pushed, and then pushed again, well out of it’s original comfort zone.

By the time some of you are reading this I’ll be out riding the entire course this morning, or will have finished it, another notch in my belt.¬† This will be my first full and complete ride on it. Last week I did it but the mileage came up a bit short from what the race was. A quick message to race director and I learned the turn point was farther down than I thought. So knowing the exact layout this morning, I’m taking it on.

I know it won’t be easy. I know there will be that niggling fear of the toughness in front of me. I know what the outcome will feel like, so I will press on and push myself into the realm of discomfort, because that is where change occurs.

Endurance sports. ..an odd mixture of madness and fear.  I seem to have both in spades which will help me well in my upcoming race.

The madness will keep me going, building longer training sessions and adding more miles. The fear won’t stop me. I will train, I will prepare, and I will go out and do the best I’m capable of.

And I when I cross that finish line it will be a sweet victory knowing all I stomped down to get to that moment, and it will be worth it.

Do you have something you want to pursue but feel a bit of fear with it? Do you embrace that or shy away from it?  If you do endurance sports, can you relate to a bit of the madness?

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Getting those miles in……

The Journey Of Ordinary

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Ordinary ~  noun~  what is common place or standard.

It had been one of those whirlwind days for me when I realized it was already midafternoon. My morning was behind me and I was full speed into the rest of my day. I received a message from my husband that at first seemed, odd.

“I rarely say anything about your blog other than to discuss the content of what you wrote on that day, nor do I ever really disagree with you on something you wrote. But I’m going to disagree with you on this…”

Well obviously, he had my attention. He is pretty much the only one who’s opinion I want or care about and of course I was wondering what he had issue with in regards to my writing that day.

I waited for the rest of his message to come in…..

“You wrote that you’re an “ordinary” athlete.¬† I disagree. You are far from “ordinary” as an athlete.”

Obviously, I wasn’t expecting that. Obviously, he couldn’t have said anything cooler to me.

Of course, he was picking it out of the entire context of my post that day. I was simply using myself as an example of someone who wasn’t like… you know… an elite athlete or even one who had been an athlete through school or something like that.

I got what he meant. I know that I do a lot more athletically than the majority of people my age, heck, even those a lot younger. I guess I’ve become so accustomed to doing what I do, I forget that normal people think it’s weird ūüėõ

Here’s where I’m going.

I used ordinary for a reason.

I wanted ( and still want) people to relate to a woman who had no athletic back round,¬† and who had no interest in any kind of serious athletic events. A woman who was literally smack in the land of “middle aged” who had taken care of everyone around her but herself for the longest time. Middle aged, carrying more weight than she needed, out of shape, with¬†a family history of (potential) health problems in the future if she didn’t change up her ways.

It’s a standard thing¬†to tell people I really started off as a “reluctant walker”. I knew I needed to do something so I dutifully logged my 2 mile walk every day. No matter what, I did it. I did it till it got into the pattern of a new habit.

I grumbled. I complained. I whined.

An over weight, middle aged, ordinary wife, mom, sister, daughter, jack of all trades, woman just kept at it each day.

I had no lofty athletic goals dancing anywhere in my mind… at all… in any direction. If anyone told me I could be a strong athlete, I would’ve laughed. The idea seemed preposterous.

Funny thing about making new habits….

They stick.

New habits turn into new desires. New goals. New plans.

What I didn’t know as an ordinary woman, out on the road, building that new habit, not only was it changing my body, it was changing my mind.

I was learning more about myself than I previously understood.

~ my body could go farther!

~ it could walk faster!

~ that walk could be turned into short runs!

~ those short runs could be turned into longer runs!

When I’d come back tired, I’d think about what I had been able to do. I developed a new appreciation for what my body was capable of, that I hadn’t given it credit for. I saw how it over time, began to adapt and change from the activities I put it through.

My weight dropped off.¬† I got stronger. Muscles showed up that hadn’t been there.¬†I developed a great endurance capacity. ¬†My mind was getting stronger. ( that, is where the real playing field is boys and girls)¬† you get your mind strong, you can own the world.

Somehow, I managed to sign up for my first race which was a half marathon ( #overachiever) I found out later that most people start with a 5K.

I just kept moving forward. It’s safe to say at this point I was getting hooked. I actually liked what I was doing.¬† I looked forward to exercise.

Year, after steady year. New goals, new plans, new dreams.

They didn’t come all together, those goals.

Heavens no.

Safe to say I would’ve felt enough fear? uncertainty? to cause me to run the other way if those things all were presented to me at once.

I was just, you know, an ordinary woman, turning into an athlete.¬† That’s not said with any vain thought…. it’s just an acknowledgment of where I am now.

I am¬†strong. I am capable of doing more physically than I ever would’ve imagined. I am an athlete.

If I look at where I am today, and where I’ve come from, and what I can do now, then yeah, I guess I’d agree with hubby that I’m not “ordinary”.

Becoming a good athlete has been born from hours and hours of work, sacrifice, dedication, tears, tired muscles, frustrations, down right stubbornness, and an unwillingness to give up.

This is your reminder…..

This is what I want you, others, anyone I interact with, to remember. If an “ordinary” woman like myself can accomplish goals and events she never would have imagined, you my dear reader, can do anything you set your mind to.

If you’ve entertained ideas on doing something specific, write down the steps you need to move that direction. If you just think you’re only goal at this point is to get off the sofa, well, go you! Do it. You never¬†know where the path from the sofa may¬†lead to.

Don’t let your thinking be crowded with thoughts that only certain people can do certain things.

Extraordinary things can¬†happen when “ordinary” people get to work.

Tell me something cool you’ve accomplished that seemed impossible or that you never thought you’d see yourself doing. Did you ever feel to “ordinary” in the sense you thought you didn’t have what it would take to do it ?

 

The Athletes Body And Food

girl veggie runner

 

“With all of the exercise you do, I guess you can eat whatever you want?”

This is one of¬† several questions I¬† often get asked and the answer is, no, I don’t eat whatever I want.

I’ve tried these past few years to build a different relationship with food. Specifically, food in regards to exercise.¬† Maybe you need to build a different relationship too or maybe you’ve hit a balance with it.

The question I’m asked of course, is merely inquiring.

If I’m investing so much physical energy I should certainly be able to eat whatever I want. This¬†naturally means freedom to eat all perceived “off limits” foods since I will burn them off.

Of course the game changer for me if you’ve read previous posts, is the fact I’ve set nothing “off limits” so I don’t necessarily feel the need to¬†eat forbidden foods because I’m exercising.

I know it’s there, if I want it.

Since I started on my athletic journey a few years ago, I’ve made it a point to never treat exercise like a free card to eat poorly. I guess the idea of pouring myself out, working hard, and then coming in and wolfing down a donut and chocolate milk ( although chocolate milk can make a good recovery drink ūüėČ )¬†seemed rather, pointless and negating to all I had just done. Not only that, if I was training to get strong and¬†healthy why wouldn’t I feed my body good stuff ?

So I learned to train my thinking, essentially reshape, another aspect of my relationship with food.

Our food relationship

I wrote about that in a post recently. Our relationship with food. We all have one. For many of us we will need to continue to define this relationship in regards to our athletic activities. We cannot treat it as a free card to eat extra or eat badly.

About eating extra…..

there’s a bit of a disclaimer to that. When my training has kicked up and I have days that I’m heavily invested on a physical level I know my calories will need to increase to support what I’m doing. This is where learning about¬†my body, listening to it, and feeding it accordingly come into play. This isn’t eating extra just because¬†I feel like it. Learning to support¬†my body depending on¬†my physical output that day is very different.

Same goes for you. If you are involved in physical activities, listen to your body, know your needs and eat to sustain your body for what you do. Eat accordingly on days you invest more physical energy and be more conservative on your non-exercise days or light training days.

Don’t use food as a reward for exercise

Yeah, I’m going there. I honestly cringe when I see posts or hear someone talk about getting to eat because they exercised.

Stop it.

Food and exercise both nurture your body. You don’t have to earn your food. On the flip side, you don’t have to abuse your body ’cause you had a burger and fries for lunch and feel you have to “work it off”.¬† As if.

Food isn’t a reward and you aren’t a dog being thrown a treat because you worked out.

Food is fuel for your activities

When our relationship with food is in a place of understanding that¬†it not only nurtures us, but fuels our activities we can look at it in a different way. If we want to perform well we can’t expect our bodies to operate on food that isn’t optimal. It can shift from a mentality of¬† ” eating what you want” to “eating food that rebuilds your body and gives you energy”.

By all means, eat enough

Long endurance training sessions can seemingly kick my appetite in over drive for not only that day, but sometimes the next as well. I’ve learned to eat healthy foods to satisfy my appetite. Again, I listen to my body and feed it as needed. I try and eat enough, but not to much.

Listen to your body. Learn to feed it what it needs after your training. Focus on healthy foods to support recovery.

I will admit after heavy endurance sessions, food is often not on my mind as¬†those workouts¬†tend to kill my appetite for awhile.¬†Intellectually, I know I need to get something in me. ¬†I’ve learned I can at least get some protein and carbs in with milk in a protein drink, I also add a banana as well, this gives me a good blend of carbs and protein for recovery.

Eat what you like that satisfies you and gives your body what it needs for repair and restoration post workout.

Keep in mind that the goal is about caring for yourself, before and after exercise. Food should be used to maintain your health and wellness, but hey, if you need some chocolate in there at some point, go for that too ūüėČ

How have you viewed exercise and food? Do you or have you, used it as a reason to eat more or eat lesser quality food? Do you think exercise is a reason to eat “whatever” you want? Have you changed your thinking on that? How did it help you?

 

The Weird And Wonderful Things About Runners

So I haven’t written any posts on the wonderful act of running lately.¬† Not that it hasn’t been on my mind OR something I’ve been slowly crawling back into.

I have been back on the road. I’ve been juggling cycling and short runs. In fact, I’ll be doing it very soon this morning.

Last week, I did my first double digit miles in…well… I can’t honestly tell you.

10 miles. ¬†I felt glorious in that tired, exhilarating way that a long run can make me feel. Especially when I’ve not been able to for so long.

I wondered taking off… can I still DO this ?!

Over the past year or so I’ve been walking a fine line with an Achilles issue of doing enough but not doing to much to send me horribly backwards.¬† I’m not fully fixed yet but I’ve come to a careful balance of “if I don’t feel any worse, it’s a win” .

Actually, I’ve been using a method that is recommended by many running experts which is a run/walk method. It’s great for a newbie to start getting acclimated to running and protecting from over injuries of doing to much to soon.

The same theory works for a wounded runner easing back into it. The idea being not to over do and let your body adjust to the rigors of being on the road again.

If you’ve never done it, it works something like this. You might start off with a strong, brisk walk and do that for awhile, then start adding in maybe, 10-15 second running intervals, then drop to brisk walking again. You just continue to alternate this through your miles. Of course, the plan is a gradual increase in running time.

Mentally, I have to really keep myself in check from not letting myself run to fast or to long. It’s hard when I know what I’ve done and what I’m capable of doing and keep it reined in to my current needs.

All that to say…as a distance runner… it’s hard to not long for that time on the road. It becomes a craving.

distance running

Last week I had gone on a 9 mile jaunt and wondered why I had not just gone the full 10 ( again, baby steps) I know mileage increase needs to occur in small increments to not have set backs or to make injury worse.

Actually I finished with my Garmin saying 9.10… which left me with that thought.. why not have just finished it out to 10?

It’s how runners think.. what’s another mile?

Runners are a weird, wonderful lot.

I never thought that till I became one. It’s funny¬†how you start thinking about things. How you look at things.

Things that start to feel normal to you, but if you speak it out loud to non-runners, they give you that raised eyebrow look or simply tell you that you’re crazy.

Right there is one of those very thoughts…

When you tell a runner they are “crazy” it’s like, one of the coolest compliments you can give us. It means.. you are insane and I’d never even think of doing such a thing but I really admire you for your craziness.

crazy

Mileage. If we are coming down the home stretch to where we will finish our run and realize our Garmin is telling us we have only a quarter mile or less to roll to the next mile, you can bet we are gonna make that next mile roll over.

One does not simply stop running that close to hitting the next mile ūüėČ

We spend more on our running shoes than anything else we put on our feet.

It’s the truth. Not only do we spend more, we will wear those suckers out faster than any other shoes we put on our feet.¬† And we go right back and repeat the process. If we have a brand and model we love we look forward to and anticipate when they newest model will come out.

Next to shoes, it’s clothes. They can be bright, colorful and sometimes very noticeable. We often wear minimal clothes. Running, that’s hard work and gets your inner heater going. The clothes can be as pricey as the shoes.

running clothes

We view injuries as a total inconvenience to our running schedule, training and future plans instead of worrying about how we may have beat ourselves up.

We view hills as something to overcome and rule over.¬† If we’re worth our salt, they become a part of our training ground.

hill

I caught myself in this one the other day talking to my husband about my recent 10 miles out…

” My run was only 10 miles”

It’s like… as a runner your thinking shifts and you see some things as perfectly normal and no big deal…

Then it hit me.. 10. Miles.

That is a flipping long way.

True, I’ve gone further. The half, full and ultra marathon were definitely lots longer distances.

10 miles during training for those events was nothing.

But when you casually talk about a cool 10 miles before breakfast…. you realize…you’re weird and that normal people aren’t out doing that.

Your foam roller becomes a new best friend. Or in my case, I now roll out on a pvc pipe. It’s a wonderful “hurts so good” feeling sometime. But oh so necessary to keep muscles loose and pliable.

Some nights my evenings are so exciting watching a favorite tv show and rolling.

Runners willingly pay money to run long distances, in all kinds of weather (cause when you’ve already paid, you run.) We usually get a t shirt, a cool medal to add to our collection and a banana at the end. We push ourselves and if we’re lucky we set a new PR and walk away with the bragging rights for having done it.

banana

Speaking of weather. Yeah, we run in pretty much whatever.¬† Yeah, we hear you use the adjective “crazy” on us again.

We can’t explain it to you… really… we can’t.

But there is something about running when the weather is less than perfect and you’re out in the elements working against them that makes you feel like… a beast.

rain

It’s exhilarating.¬† Trust us. It is.

And¬†miles… It’s how our brains now work. Every where we go we measure things in distance of miles. We think about it in terms of speed and arriving to our destination. We know miles to and from our house, around the block, or our favorite running place. Actually, we could probably tell you to the tenth of a mile the distance.

It’s sick. I know. I’m pretty sure our brains go through a rewiring process or something.

Math. I’ve never been into math. I think it’s boring. I never got the complex stuff in school. ¬†I love words more. Yet, here I am in sports that have me thinking of times and splits and mentally measuring pace and distance to finish when I want to finish. It’s constant, ongoing, mental math.

Oh the irony.

People. Wonderful, supportive people. ¬†¬†The running community is made up of the friendliest, most supportive people I’ve encountered.

Fast, slow or in between we cheer each other on, celebrating each others successes and personal bests. Encouraging when we get derailed and set back. Offering help and advice on training, recovery etc.

Weird and wonderful.

But hey… don’t just take my word for these things. There’s always room for one more runner. Come join us ūüôā