She is Training!

My Hallowen tradition is to the run the Halloween Hustle.  So, last Saturday I hopped in the Jeep and headed across the Red River to run the Halloween Hustle!

I decided I might need the top.  However, I left the back window out not only because I could not get it zipped on by myself, but I also like the way the wind feels!  I checked accuweather and the rain was not moving in until late afternoon.  The problem...I checked Ardmore not Gainsville!  So...the minute I started across State lines it started pouring rain.  Now, I kinda like the feel of mist also... Hehe!  On a side note...I am amazed how these soft top installs and how efficient it keeps out pouring rain!!

It was a great 10K...part road, part gravel and rain.  Just my kinda event.  I went to see how effective I would be at pace changing.  I averaged at 10 something pace and walked 1 minute every mile.  I finished strong and ready to run again.  I also managed to get a division placement medal.

You see, I am still working on improving at running.  I am still training.  When that gun goes off my goal is to remember why I am running the event.  Not all events should be run race pace.  Just like training, races also have purpose.  Just like in life.  Which brings me to tell you a story about a family today running the 10K.

So the 10K splits off the 5K route and as I am running to the out and back I see a lady running towards me yelling at a girl that missed the turn.  Apparently it was her grand daugher who appeared to be about 7 years old.  I kept running and came upon a lady with a jogging stroller stopped in the road.  I politely ask if everything was ok.  She told me that her daughter missed the turn and her mom had went to get her.  She went on to say they were just waiting on them.  So, I kept on moving out to the turn around.  Shortly after the turn around they caught up with me.  At this point the rain was coming down and it was starting to get windy.  

As they passed me they ladies were yelling at the little girl to keep up with them.  Eventually the girl stopped and was gasping for air.  As I came up on them, I ask the ladies if they had an inhaler on board.  They did not.  So, as a coach I suggested they slow down and let her catch her breath.  They kept moving and told me that she would not listem to them about slowing up.  So, I eased up beside her and told her to slow up and just started talking with her.  Immediately she slowed her pace and her breathing improved.  

The ladies kept moving fast and they told her to pick it up.  I then offered to bring her into the finish if they needed to move on.  That is when the mom told me, "She is training!".  I then ask her, "Training for what?".  Her reply, "To Run."  I wanted to laugh out loud!  REALLY!!!  At that moment, I realized this 10K was about them.  They were obsessed and they really did not care if they put that young girl, their daughter and grand daughter at risk!  This was NOT training for anything but trouble.  

So, here is my final thought...about life and running.

Life is like running!  Train with purpose.  Train with mental control.  If, you do this your life will be doable for the long haul.    

  

BURN 1,000 CALORIES with this...

                     I just burned 1,000 calories with this workout!  (as posted on Facebook)

                                       

Recently clients have ask me about the claims of calorie burning as posted in social media.  One of many jobs as a coach is to help the health seeker to sort out myth vs. fact.  So, is the key to weight loss burning calories a myth or a fact?

First and foremost the research indicates most people over estimate the actual calorie burn during exercise.  So, if the resource citing calorie burn does not have a scientific method to calculate the amount of calories burned then claims of "X calories" should be noted as "estimated".

My advise to clients is this...

do NOT depend on exercise exclusively to lose or control your weight...period...learn how to balance the dynamics of health.  

 

You might have expected to just see the words Nutrition and Exercise, but as you notice there are several elements listed in this diagram.  My theory based on my personal experience of getting healthy is a balance of nutrition, exercise and SLEEP!  Yep, SLEEP...total shock to some of you?  Well, if all of these are in balance then you have Efficient Fitness.  

Some day I want to complete the IRONMAN distance.  This is a very lofty goal of completing 140.6 miles of swimming, biking and running.  This goal is a work in progress for sure.  However, I know that continued balance of these health dynamics help me build towards the goal.  My main thing is being efficient at my fitness.  A while back, I had the opportunity to cycle with a group of IRONMAN finishers one weekend.  I got paired with a gal who had finished IM Wisconsin.  As we rode up the mountain she ask me that day..."What are you training for?"  My reply was, "I am training to be efficient."  Her response was, "Wow, now that the first time, I have ever heard that!"  

      

 

   

Regardless of your goal, get educated and be efficient.  If you are not sure how to start feel free to give me a call.  This process of health is tough.  The market is saturated with many myths designed to get in your wallet.  Unfortunately the world of health has become a money machine.  Just take a look at the recent government shut down over mandated healthcare.  So, I encourage you to shop around and make good decisions to help you meet your goals.  As a friend once told me... "getting to the finish line injury free is half the battle".  

Your finish line may not be at the end of an Ironman, Ultra, Marathon, Half Marathon, 10K or even a 5K.  Your finish might be losing weight, reduction of body fat or a lower BMI.  Regardless of the finish line the principles remain the same.  If you are struggling maybe your goals have not been defined.  You might have a goal but your struggling to get to the finish.  If you need help in any way, I am here for you!  

xoxo

doablelife.com

Group Exercise, Accountability, Co-Dependency and Coaching....

There is something to be said for group exercise and the accountability element.  Group running sure can help a beginner form consistent exercise habits.  Even the dimension of a running buddy can help one stay on track.  

Last Saturday Ardmore Jeff Galloway Getting Started Program sponsored a group run which took place at Broadlawn Park.  As the Program Director, I was pleased to see those who showed up eager to learn and experience the benefits of this program!

Not only is accountability a benefit, but the element of guidance can help the health seeker start out on the right foot.  This is extremely relevant about beginners who need support to build healthy exercise patterns to help stay injury free.  After all, getting to the starting line injury free is half the battle!

When I first started running there was not a local organized running group.  I spent countless miles out on the road alone.  I did not have a well thought out training plan or a coach.  I just got up day after day and ran.  As time passed I got addicted to the accumulation of miles which lead to poor decision making.  After a while, injury set in and my running stopped!  Frustrated, I headed off to learn how to be a running coach.  I have started hundreds of beginners since that time!

Recently I have partnered with the Jeff Galloway Program. This program truly has helped me get my running mojo back...so here I am implementing a group running program!  Let me say groups are sure the way to get up and get moving even when it is cold out!  However, there might be days the running buddies can't make it out...so the question is does one go it alone??

Here's were accountability vs co-dependency comes into play!  It is great to have an accountability partner.  However, if you can not do without that partner on occasion, there may be a co-depency problem.  Enjoy & lean on your workout buddy, but do not practice co-dependency regarding that buddy!  If your buddy can not make it to run...Run On, then report back to that buddy!  My buddy and I have entirely different schedules for the next few weeks.  In fact, this weekend I need to run 8.5 miles.  So, my plan is to get up and "Run On" then report back to her!

If you need help finding a group to help you stay on track, give me a shout out!

www.doablelife.com

Living by the Seasons

Fall has arrived!  Soon the holiday meals will be on the table...then the new year arrives!  We live in seasons and that's why my logo is 4 squares of color!  

                             

I believe to help create lifestyle it helps to break things into segments!  After all they say they only way to eat an elephant is one bite at a time.  I personally live my lifestyle in the seasons!  Certain times of the year I do certain activities.  It keeps things fun and interesting year round!

For the next 3 months I will be focusing on dialing in nutrition, building more muscle, keeping my base mileage up and gaining additional flexibility. The goal is to ready myself for a spring running season.  I call this my off season.  

If you are struggling with health issues I encourage you to start small. I always tell the client don't get over whelmed.  Understand it takes time and be willing to accept where you are so you can get to the next level.  The other thing is don't get caught up in the lure of quick fixes.  Also find a good environment to encourage you.  

If you get confused and need help let me know.  Remember I know from experience, I have lost and kept off 80 lbs.  I have done it by creating a life style and then lliving a doable life!  I want you to experience this way of living...it truly is a blessing!  

                                                            www.doablelife.com