So You Want To Run A Race…

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A few tips from me based on mistakes I’ve already made:

💡Don’t forget strength training! Strength training is the thing that helping me with not only endurance, but speed too. The stronger your body is the more efficiently it works as a whole unit. And a strong core will help you maintain good posture, while strong hip flexors help you keep form and endurance when you run. Strength training adds resiliency to your joints, connective tissue and muscles which helps prevent those nasty injuries runners get from repetitive motions. 

💡Get a running plan that works for YOU and your lifestyle and prepare yourself for those races. Don’t commit to training for a half marathon if you don’t have the time to fit the training in for a half marathon. You run the risk of hurting yourself (which I did) and potentially disappointing yourself (which I did). 

💡Don’t try to run a marathon if your still running in the back on 5k’s. This is just my opinion. You can’t expect yourself to be ready to run something you are nowhere near trained for. Even mentally if you are focusing too many steps ahead in your goals, you lose sight of the place you are actually at. And your training will falter.
And seriously, if you are training for a half marathon or marathon, get a training plan. And find a training team or get together with a running club. It will help you along the way. And they will keep you motivated when you reach lulls in your training, or are lacking motivation. I myself haven’t run even a half. But I know many who have. And you will go through highs and lows during training. The longer races require not only physical endurance but a lot of mental endurance, mental muscle and even emotional endurance. 

💡Make sure you are fueling your body right. Just stop eating junk and eat clean, period. Hydration is CRUCIAL. If you plan to run longer races, research nutrition and half marathon/marathon training. Nutrient timing can also be important when you eat and run! 

💡We need sleep and rest for muscles to recover and repair. Even when just exercising you need to give your body the time it needs to heal and repair itself. And sleep the night before your race event!! Find ways to calm your nerves the night before (no, don’t go drinking) and get a good nights sleep. Make bed time prep a thing. Plan out how and when in the hours before bed that you will get yourself relaxed and ready for a peaceful nights sleep. 

💡I really can’t emphasize enough the power of not only doing things with a group or team, but also sharing what you do with others. It helps keep you motivated and honest in your training and helps inspire others to achieve what maybe they thought was impossible. Be a lighthouse for others and share your journey!

💡Good gear. And I’m not just talking fashion here. Although, for some looking good out there boosts them up and in turn helps them run faster. Let’s talk about your shoes though. It’s recommended;  switching your shoes every 300-500 miles, and having at least 2 pairs for training. Compression pants, sleeves and socks all are super helpful to recovery. And foam rollers, you scoff, but they are amazing for helping your muscles recover. Plus there are a bazillion apps, watches and heart monitors out there. Hubby and I both use Garmin Vivoactive HR. We’ve been using Garmin for a while and not too long ago upgraded to the Vivoactive HR to get out of a chest strap. We both love it. My biggest complaint is, it’s kind of bigger ?? for a woman’s wrist. Well I myself really would prefer a slimmer look anyway. BUT it works beautifully!

💡With any fitness routine, program or run training you need to learn to listen to your body. You might get all super pumped and motivated, but you shouldn’t skip a rest day. And if your feeling sick, give yourself a break. You have to trust the process and that includes healing processes. Don’t try to run on an injury! You are human, not a machine. 

💡Believe you can. The power of positive thought isn’t just personal development mumbo jumbo. Positive thinking keeps your mood elevated and when your mood is elevated you tend to stay on top of your game. Visualizing your goals helps you keep focus on your destination and helps you alleviate your anxiety about getting there.

💡Make sure a race is legit. From time to time scammers make fake races to steal your money and then close websites down while they happily run with your cash. This is another area that if you are new to the running world, a local running club, running shoe store, or running trainer will know more first hand about. 

💡Don’t forget to enjoy the heck out of yourself. Both in training and on race day. You have to enjoy what your doing, or what’s the point? You trained hard for this day, love it to pieces!!!

The Sound Of Footsteps

“Work like someone else is working 24/7 to take it all away from you”

– Mark Cuban

Shift Shop – Round 1 Day 10/21 Shift Shop

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08/02/2017
Round 01/ – Day 10/21
Shift Shop – Speed:35 + Run Training

🎵️🎶️🎵️🎶 So I’ve had two songs playing over and over again in my head for the last couple weeks, it’s making me happy and crazy all at the same time lol. We’ve gone to see Guardians Of The Galaxy 2, twice since it’s release and Mr. Blue Sky is on repeat in my head as I dance 💃🏽 through my day. And my only reprieve is a song I do not know the name of, nor can understand a single word of, or even remember the words. My new Zumba instructor at the ASYMCA plays a lot of Latin music and one song in particular is going through my head when Mr. Blue Sky stops for a hot minute. I guess I’ll have to ask her what the song is the next time I do a Zumba class 🤣

Anywhooo.

Migraine went away early afternoon and hasn’t returned, yayyy!! So I celebrated by getting my booty back out and doing my run training! It was short but sweet😘. I can see that Shift Shop is majorly helping my timing and endurance out there, how awesome is that!? I sat for a bit of a break since silly me decided it was ok to head out in the sun for a run at high noon(ish). And a HUGE crow (raven) sat down near me for quite a while. It’s hard to tell in the photo, but it was really big and very pretty.

And yes, I was in fact singing Mr. Blue Sky in that center photo 🌞☀️🌞 And my run training felt pretty awesome today! Excited to be back at it again!

I took my Shift Shop workout outside today, on our balcony. It was so hot and I was already tired from walking and running in the sun and heat and I did the workout right after that. But in all my organizing outside and rush to get it done, I didn’t do a video today 😞 That extra 10 minutes on the Speed: 25 workout combined with all I did right before and doing it outside left me in a puddle of sweat 😅💦 and kind of done for the day as far as fitness goes. That extra 10 minutes is no joke! I liked doing the workout outside. Shift Shop seems to flow better outside than in (at least I thought so). I think I’m keeping my workouts out there for now, maybe even taking it to the park at some point. This would be a great workout to do with others, like out in your yard, driveway or garage. It’s seriously a fun one for a family fitness day!

My shake today was Vanilla Maple ( I added more liquid than usual for hydration)

  • 1 Scoop Vegan Vanilla Shakeology
  • 8 oz Coconut Milk
  • 8 oz Water
  • a few drops of maple extract

 

SYSOFShiftCalendar

 

That’s So Trail

This was posted in our #INKnBURN ambassador’s group yesterday. If you look, you’ll see INKnBURN Phoenix running by at about the :38 second mark and again later in the vid. But if you’re a trail runner, dirtbag runner, or are thinking about hitting the trails, you’ll love this little vid, had to share!

ps…I love the trails, in the fall & winter. I hate dealing with summer bugs!

phoenix

Phoenix is still available: Men’s Small & XLHERE

Dirtbag Runners

HOT💦Miles

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I was finally able to get back out on the pavement again yesterday! And it felt awesome, but sooooooo hot and humid 🔥🌞😅💦 I thought I was gonna melt! It was good to get back out there. I only did two miles, but they were good miles. The first mile was my 🌟fastest🌟 mile yet since being back out there training. I guess the rest and the refresh did some good for my time! Mile two….🔥😓🔥 was so hot my legs were even sweating. I felt zapped on energy (3 days under 1000 calories), so I took it slow and just enjoyed the sunshine and the scenery. It was a beautiful day despite the heat! 

It was only about 88°, but felt about 188°

When I got back I pushed out my workout 💻. I’m following a BOD fitness calendar that Shaun T put out to do after Shaun week. Yesterday was Pure Cardio 2 from his Insanity program. I haven’t done Insanity yet. Hubby and I plan too later this year, likely after 3 awesome rounds of Shift Shop, so I was super scared 😖 lol!! 

Pure Cardio is indeed a KILLLER! You do a “warm-up”, stretch and then about 18 minutes of intense cardio. Shaun T doesn’t do a break 💦 but he does say if you need to rest, DO IT! When you do any exercise, NEVER compromise form. If your tired, sore, etc…. hit pause before you start compromising form.

💡Tip: You have to push yourself, but not to the point your doing the workout wrong or off, because then you won’t be working the muscle group the right way. Better to do three reps or three minutes only than to do thirty incorrectly!

But that’s the best thing about Shaun T’s programs, you can keep challenging yourself! 

You see no photo’s from that workout lol, that’s because; one I was rushing around really trying to get a lot done in a short time yesterday, and two I was a sweaty hot mess and just did not want THAT ⚠️😱💦 photo to be out there on the internet for all time lol!  

 

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Today, I’m excited, it’s Insane Weights 🏋️🏼 day! I LOVE strength training!! It leans me out super quick when I add that to other cardio I do. On a side note, I lose weight from the top of my head down🔻 and from my feet up🔺, leaving the middle 🔵, well you know what I mean. Anyone else lose like that? I still have a long way to get where I’m going, but I’m in the right direction and on the right path so I know I’ll get there! 

If you’re on a weight loss journey, never ever feel you are in a race, or have to lose super quick, or by ❌ time. Your focus needs to be on permanent solutions, on lifestyle changes that are livable and lovable 💗 Or they won’t be lasting changes. So that’s what you need to strive for. More than pounds lost, strive for a healthy life. The pounds will shed away, the inches will melt off, as long as you keep your focus on making 🌱healthy choices for living day to day life. That’s why I don’t believe in DIEts. DIEts traditionally have an end point. There is NO end point. ☠️ Death is an end point, And you want LIFE, a happy, healthy, LONG, thriving life. Don’t short change yourself out of that ✌️🏼💛🌹☀️

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So what’s next?

🤔So what is this 3 day thing I’m doing?

This Refresh is designed to increase energy, reduce bloating, and detox the system. If you need a kick start to your health journey it’s a perfect place to start. Been eating a lot of junk or processed food and you feel like yuck 🤢, this will make you feel better! Or you feel like you’ve been stuck at a weight plateau for a while, this will jump start your metabolism.  I’ve been on a bit of a plateau this week, so this will help kick that plateau outta my way!

19225845_10213677113821959_3269122847056273075_nWe’ve been working super hard to clean up our bad eating habits and create new ones. We still have a ways to go and it’s something you have to stay on top of. It’s so easy to fall into bad eating habits, junk food and processed stuff is everywhere!! Before doing Shaun Week, Keith (my hubby) and I cleared out our cabinets of any remaining foods that are over processed or filled with ingredients that just don’t even sound natural. After the 3 Day Refresh we plan on getting back to the 21 Day Fix portion control system as a refresher on food portioning and quantities. 

We did it before, but over time bad habits can creep back in (too many donut shops and pizza places around us!) so getting back to the basics and relearning will get us back on track. Since doing the 21 Day Fix the last time, it seems that we make big improvements afterwards that really stick with us. So we’re really excited to do it again. But before that, I want to start fresh and know my body has a good running start. The refresh will accomplish that goal!

 

Benefits?

✨ Detoxes your bod!

✨ Lose weight (3-10 pounds)!

✨ Regain energy!

✨ If you want to kick the caffeine habit, perfect time to get it done!

✨ Lets you get into a mental shift to prepare you for lifestyle changes

✨ Helps you feel better after a weekend of indulgences

✨ Sets groundwork for what you set your mind to achieve after the 3 days

✨ 3 Day Refresh Before/After

 

 

 

Today’s supposed to be a rest day for me, BUT,  Beachbody On Demand is doing a preview today of the upcoming (July 12th) BOD release of Shift Shop. And since all five hundred and …. of us are planning to do 3 rounds of this baby starting July 17th I want to get a peek at it today!

Then until July 17th I’ll be doing this schedule below….

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All of this is helping me to gain leg strength for 🏃 run training, so that’s going to be amped up this month too. Looking to finally add these races to my calendar of events!

🏃 Sunday RUNday

🏃 Coast Guard 5K

🏃 5th Annual Spartyka Fallen Heroes 5k

Looking at a couple others, but not confirmed yet! So, that’s what’s next for me. 

whats next

 

 

 

 

Team RWB Hampton Roads – Running/Volunteerting – Road Rage Summer Slam 5k

Hot – Humid – Rain Threatening – Fabulous Day!
#TeamRWBHamptonRoads
Team RWB

Join up today, chapters are everywhere!

 

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The Eagle Ethos:

The Eagle Ethos is passion, people, positivity, commitment, camaraderie, and community…and Team RWB lives it in action every day.

+ Passion – we care more, we work harder, and we share our story
+ People – veterans and community drive everything we do
+ Positivity – we don’t ignore the challenges, we just stay positive and attack them
+ Commitment – we are dedicated to each other, our mission, and our communities
+ Camaraderie – we improve lives through genuine, personal relationships
+ Community – this is what we are building…at every level