Monday, July 28, 2014

Tuesday Tips: 3 Hill Workouts for a Faster 5K

From the source:
"The research out of New Zealand rounded up a group of runners to complete a 5K time trial, followed by a six-week hill training regimen. At the conclusion of that training, they challenged them to another 5K-time trial, discovering that their times improved, on average, by an impressive 2 percent. For someone who runs a 28-minute 5K, that's nearly a 1-minute improvement."

More info:

Motivation Monday: Make Your Life Your Greatest Masterpiece


Sunday, July 27, 2014

HBHM Training Progress Report

Mon Jul 21 Easy Run  Dist: 3 Mi @11:47
Note to self: Wear better shoes when working a 10 hour shift at job#2. My feet were in so much pain this morning. I did not run.

Tue Jul 22 XT
I ran today, but had to cut it short because I was in a rush.

Wed Jul 23 Speedwork  Dist: 6 Mi, inc Warm; 3x1600 in 9:34 w/800 jogs; Cool
I tried really hard and almost actually got this one all done. I did have to cut it a little short today because I was in a rush

Thu Jul 24 XT
I did a little yoga in the morning after a walk with Raven in the morning.

Fri Jul 25 Easy Run  Dist: 2 Mi @11:47
I got it done but forgot my watch.

Sat Jul 26 Long Run  Dist: 10 Mi @11:47
I cut it down to 7 miles because I was overheating and getting tingles and cold-chills. I waited too long to get started.

Sun Jul 27 Rest
I had to fly to Kansas early in the morning. Didn't get there until late afternoon. Then had conference stuff and a business dinner in the evening. I crashed at 9:30 local time, 10:30 Eastern time.

Goals for this week:

Mon Jul 28 Easy Run  Dist: 5 Mi @11:43
Tue Jul 29 XT
Wed Jul 30 Easy Run  Dist: 4 Mi @11:43
Thu Jul 31 XT
Fri Aug 1 Easy Run  Dist: 4 Mi @11:43
Sat Aug 2 Easy Run  Dist: 5 Mi @11:43
Sun Aug 3 Rest

Thursday, July 24, 2014

Thursday Thoughts: Random thoughts about being a morning person

Hit play before you start reading.

  • I guess I'm a morning person. I probably always have been, but just conformed to the non-morning people because that's what teenagers/early-twenty-somethings do. 
  • When I was in college, I would take naps after Friday classes before going out on Friday nights. But I did find it odd and unnecessary to be out of bed before noon if I didn't have class. So maybe I wasn't a morning person then?
  • It's not that getting out of bed in the mornings is easy. It's not. I'm tired just like everyone else. It's just that I really enjoy the peacefulness of sunrise and the way the air makes everything feel fresh and new. Everyday feels like a new start. And I don't want to oversleep and miss out on it. 
  • Running and/or walking and/or yoga in the mornings is what probably made realize I am truly a morning person. Raven has a lot to do with that since I have to walk her in the mornings no matter what. I get out of bed and walk or run with her, no problem.
There's nothing like a sunrise on the beach
  • After working out, as I'm getting ready for work, I have plenty of energy to get things done. I usually eat breakfast, pack lunch, shower, get myself dressed and whatnot, and, if there's extra time, I do some chores of some kind (dishes, straighten the living room, pick up laundry from the floor). If I didn't have to work, this would be prime time to do some chores or homework (when school starts) or something creative. 
  • But then, a few minutes after I get settled in at work, usually sometime around 8:30-8:45, I have my first crash of the day. Not a real crash, just a little mini one. It's time for coffee. What would I do without coffee? I honestly don't know. I hope I never have to find out. I actually wonder if it's the coffee I need or just a warm beverage because the AC is so cold. 
  • After coffee, this is prime productivity time. Until around 11:30 when I start to get hungry for lunch. I usually check email and organize my to-do list around this time and put off lunch until around noon. 
  • After lunch, I'm still doing okay. I can be productive until around 3:30-4:00 when I have my second little crash of the day and I need a snack and/or caffeine. I usually have fruit or veggies and a protein of some kind (yogurt, cheese, hummus, peanut butter, almonds). I occasionally have a soda, but usually I have green tea. Then I get another hour-ish of work wrapped up before heading out. 
  • I know that if I want/need to get anything else done, I have to do it immediately after work. If I go home first and sit down for even a minute, that's it. I'm done for the day. So this is when I can go grocery shopping, do laundry, clean a room, make dinner, take Raven out somewhere, whatever. The moment I sit to rest is the end of my day. No matter what time it is, the most productive thing I could possibly do would be to read a book or play on Pinterest. 
  • On the weekends and other days off, I'm also most productive in the mornings. If I have evening plans, I have to make time to rest/relax in the late afternoons before going out, otherwise I won't be much fun. Kind of like in college when I took naps before going out.
  • I don't know how night owls do it - live a whole day and THEN have energy. How can you be productive when you have the weight of the day pulling you towards slumber? Why stay up past 10:30 when there's a beautiful sunrise and fresh new day to look forward to? 
You have to see this for yourself in person, at least once in your life

Tuesday, July 22, 2014

Tuesday Tips: 10 Mistakes Women Make With Diets

From the source:
Here's what you need to know...
 •  TV weight loss plans and "pretend" health foods keep women in the dark about sustainable healthy eating habits. It's time they take control of their own diets.
 •  Most women diet by using methods that slow their metabolisms. Instead they need to train and eat to support muscle retention and growth. Muscle and metabolism are intimately connected.
 •  Women sometimes go to extremes with carbs and dietary fats, often avoiding one like the plague while overcompensating with the other. Athletic women need the right kinds of both, and more than anything they need quality protein.
 •  Women often attach much more meaning to food choices than men. They need to realize this, then lighten up on the self-judgment to take back control of their eating habits.

More info: