OKC Memorial Marathon Race Re-Cap

Since the client was not racing, I hesitate to call this a RACE re-cap...it is really more a TRAINING re-cap.  Regardless it is a re-cap of running the half marathon at the OKC Memorial Marathon Event.

The day started out a bit rocky with a 2 hour gun delay due to thunderstorms!  So for those racing it certainly posed a few challenges.  I would say for those training it was a great experience of how to handle this issue should it occur on "your racing day"!

Let me say regardless which category you fall in, standing for 2 hours in a parking garage prior to running distance is a challenge for most and really is challenging for those who fall short on strength training.  The other element is nutritional challenges as you stand and wait!

JJ tells me this is known in horse racing as being washed out before the start.  That the horses pace and fidget and exhaust out before racing!  Well let me just say that applies to humans as well!  Finally we got the green light to go!  

Our goal was to walk one minute and run one minute with negative splits.  We had to slow pacing 60 seconds per mile to adjust for humidity which amazing enough amounted to a 13 minute add to the final time.  We also dropped in a McDonalds to use the bathroom which added exactly 2 minutes. In addition the client hit nutrition difficulties creating a energy drop at mile 10 cured by banana at AS.  This was attributed to the 2 hour delay due to all other training nutrition being on point!  With all this being said we ran negative splits.  The run was a success as client learned how to handle delays as well as finished strong and in good shape.  We did treat ourselves to massage tent and a nice lunch at Cattleman's Steakhouse.

    

 

I would like to say this event is always one of my favorites!  The locals make it so fun to run as they set out on their lawns and cheer us on!  Cool fun people supporting a GREAT cause!

Now on to the next event...Cedar Ridge Trail Run with my sweet friend Dawn!

How to beat the BLOAT!

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So, I am such a fan of water, but know some just can not get their hydration priorities in order!  For me it is way hard in the winter months.  so... I decided to take the "SASSY WATER CHALLENGE".

SASSY WATER

2 Liters of Water

1 Teaspoon Freshly Grated Ginger

1 Medium Cucumber, peeled & sliced thinly

1 Medium Lemon, thinly sliced

Combined all ingredients in a large pitcher, chill in the refrigerator and let flavors blend overnight!

For for the next four days I will be drinking one pitcher per day. I have my first one ready!

I will make each evening let set overnight.  For me the simple act of mixing it up reminds me the next 4 days LIFE will be a bit different!  The ingredients are not just for flavor they have purpose!  The Ginger helps calm and soothe the GI Tract.  No better time then the holidays with all the spicy or sweet food intake to give your GI Tract some special attention!

I dare you to take the challenge you might just loose some bloat in the process!  If you have questions just log on to doablelife.com and shoot me a message!

Affordable Fitness

As the winter arrives and the holiday season in full force, I decided to share a few interesting facts...about burning body fat, staying germ free and managing your sweet tooth...and the best NEWS...it will NOT cost you an arm or a leg!

Studies show that the working out outside in the Cold has advantages.  A small study found that a type of fat cell known as brown fat can sense the cold.  To warm up, these cells release their energy as heat, torching calories and melting the other fat-the kind you want to get rid of.  Bundle up and get outside and get moving!

According to Jen Patel, PhD, deputy director of the CDC's Antimicrobial Resistance...Simple soap offers the best defense against virus protection.  In fact, Washing your hands in warm water is enough.   The ingrediant, Triclosan which is found in many antibacterial products, is not any better at fighting germs and may be be contributing to the rise of super bugs.

Walking is the most effective way to fight off cravings?  Taking a brisk 15-minute walk can curb even the most drool-induced chocolate craving, finds a new study published in Appetite.  Focusing on walking distracts your mind from sweets as well as helps reduce stress and boredom, both linked to cravings.

So...if you can not stand the cold, your out of simple soap or you hate walking or "don't have time", NO worry.  Just one simple thing will help you accomplish buring body fat, staying virus free and last but not least curbing the old sweet tooth - H2O...yes water!  Water is our wonder resourse.  Thankfully we are in a situation locally it is VERY available.  So, wake up and take advantage.  Even I have a love hate relationship with water, but the days I am faithful, I feel the best.  

                                  

EXCUSES

Why is it we are always looking for a reason to NOT go to work or to NOT workout or to NOT whatever?

It sure is looking like our winter might be aggressive. So, we might as well embrace it and carry on!  After all, life is not going to halt in its tracks!  We should not just set down or should I say wad up on the sofa!  Get up and own it day after day, year after year!

So, I decided to go ahead and order me a pair of snowshoes for running!  I'm gonna embrace this winter!  I will be able to get where I need to and torch a few calories while I'm at it!  Each day is an adventure for me so I personally need no excuses!  How about you?

Letting Nature Run Its Course

I used to make a quarterly business plan...crunching the numbers, projecting sales, predicting outcomes!  I still have stacks of business plans...until one day I was done with planning.  Now don't get me wrong planning is good.  The question is can we over plan? 

These days, I set goals and practice what I call adjustment planning.  I feel like this helps me change when necessary to accomplish my goals.

Let's take my running plan as an example of this theory.  I currently have running goals set for 2014.  While 40 weeks of running have been scheduled, sometimes out of necessity the days, time of day or even milage might very well change.  While nature takes its course such as illness, lack of sleep or other reasons I grant myself permission to deviate from the schedule.  This has helped me meet my goal with less stress!

Allow yourself to deviate when things come up!  It has really worked for me.  I find opportunities become abundant. Be it business or self improvement, be patient and let nature takes it course with your life! 

How to Run from Inflammation!

Inflammation can make you miserable as well as stop you in your tracks.

There are different sources of inflammation.  The question is how do you deal with it.  Check out this list of suggestions...

As a running coach, the primary source of inflammation my clients experience yet have a difficult time understanding is that associated with overuse be in our daily movement, over pacing outside of suggested pacing or going long!  

My recommendation for any runner out there is simple.  If you can not rise and run without pain, you have a level of inflammation you need to address prior to lacing up.  Even with the most conservative running schedule sometimes our daily activity added to that is too much for the body to process.

Inflammation pools in the system as we rest.  So it is not uncommon to be on your feet all day and feel great only to go to bed and wake up stiff and out of sorts.  Listen to your body.  The other caution is relying on anti-inflammatory meds through out the day.  Also trying to quick fix the problem other ways is just enabling the inflammation.  DO NOT be an ENABLER!

In todays world we can not avoid inflammation.  However, we can do our part to minimize with moderation of eating and working out.  Most importantly hydrate!  Hopefully this gives you something to think about and ponder as you rise and shine each day!  

Disclaimer;  this is no way intended as medical advise to treat or cure!  :-)

Getting Fit

 I have never been referred to as an "athletic" person. I never really had any desire to be. It was never really my thing. I started working with/for/around Sandra about 2 years ago. I had a vicious Dr. Pepper addiction. If you know anything at all about Sandra CrazyFitnessLady Wells you should know that didn't sit well with her. When I say addiction I mean that in the absolute truest sense of the word. We are talking like a liter a day easily at minimum. So, working with/for/around Sandra at some point inspired me to create healthier habits. Baby steps. Just a little at a time. 

    In January I started with drinking water, TONS and TONS of water.

 In March/April I started focusing on nutrition. Eating less processed food and sugar...realized there is sugar in EVERYTHING. Bacon. Yes. Even your bacon isn't safe.

In August Sandra had worn me down to RUNNING...ugh yes. 

So, I started setting my alarm for 6:15 A.M. to do Circuit Training twice a week for strength training and run/walking 3 days a week for cardio. Learning that balance of the 2 is absolutely key! If I take off a day of circuit training I feel it in my run the next day!  Now after a few months I have to admit I really kind of love running and working out... It turns out your 6:30 A.M. run sometimes looks like this! 

I ran my very first 5k last weekend, and it was no big deal! Easy peasy! I'm now strongly considering running a half-marathon in April (this would have been deemed CRAZY TALK this time last year) 

I didn't really do any of this for weight loss, just to be healthier/feel better about my self in general. It has worked wonderfully! I am much stronger, less tired, and I've toned up a lot! I didn't lose weight on the scale but I went down a pant size! These are DO-ABLE habits that took me a little less than a year to develop and I will keep FOREVER. I don't have to hobble around sore all the time, and I still get to eat a cheeseburger every once in a while. Everything in moderation. That's what makes this a DO-ABLE life. =) 

-Kalin