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!!!

Catching Up on Round One Updates & Progress

 

 

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First let me apologize. I fully planned to nightly update my workout progress but eh, life got in the way. I’ve been super busy with new projects and well, life.

I’m doing some new training for work and I’ve been thoroughly engrossed in that and learning all kinds of new ideas for business building and mindset. Having your own business has all kinds of bonuses but it also means you have to dig deep to keep yourself organized and focused on your goals. The training has been immensely helpful and will be an amazing addition to training my team now and in the future.

I’ve also joined a team who is doing Gishwhes for it’s final year. And the scavengering has begun so my team has been dividing duties and creating and imagining and dreaming up all sorts of fabulous ideas! We would love to win this the final year, the trip is to Hawaii! I’ve done Gishwhes once before and it was a lot of fun but it was when I was going through a particularly rough time in life and my head wasn’t in the fun and festivities as much as it should have or could have been. I’m trying to make up for it this year! I can’t really tell you much about what we’ve done so far because, shhhhh it’s all very secretive. But later, I will be able to show you what we’ve been up to!

Hubby and I have been spending some serious time discussing future plans and goals and where we may want to move away too next. As of right now California, Florida, Washington and mayyyyyybee Hawaii are tops on our list. But again for right now this is just in the serious talking stages of development.

Now that doesn’t mean I haven’t been working out and getting some small amounts of run training in. But it did mean I’ve had little time to write blog posts.

One things for sure, I’m getting stronger, faster and more agile and these are the non-scale victories I’ve been focused on. Come winter I want to FINALLY get back to signing up and running some races, and maybe even doing some distances I haven’t yet.  I’m really owing it all to the program I’m doing, my superfood shake and the #PCS I’ve been on for all these non scale victories and my steady weight loss. 

Spent the day prepping food for the week and setting up the weeks schedule and am so impressed with how amazing everyone is doing in our SYSOF Shift group!

I start week 3 of my first round tomorrow but everyone in the group is in all different stages of the program. So make sure you send me an email if you want an available spot in our group!

My mentor Amy was in the very first test group and she killed it! Her results alone show shows just how AMAZING this program really is. And the other’s I posted in the pic are just a teeny tiny few examples of how everyone in our group is CRUSHING goals and killing this program! From non-scale victories to some pretty emotional and phenomenal weight loss victories along with everyone becoming empowered and conquering what’s held them back in the past this isn’t JUST a weight loss journey for us, it’s a whole mind/body experience and everyone is feeling fabulous!!!

How do you want to be feeling when Labor Day rolls around?

 

 

08/04/2017 – 08/06/2017
Round 01/ – Days  12/21, 13/21 + program rest day
Speed: 35/Strength: 35 & today was an off day so I walked 

 

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. 

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Shaun Week – Day 6 – Speed 4.0 & Team Building!!

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DONE – finally tonight! So you know we had a busy morning with the RWB, right? Well, the rest of the day, honestly we just spent doing much of nothing. We’ve been trying to watch re-runs of ⚜️ Game Of Thrones ⚜️ to hype up to the this coming season, and we just don’t have that kinda time. We just aren’t tv watchers like we were. So today we did some marathon viewing . And since we were sooooooo busy watching re-runs, we put off the workout, till, laaaaaate. Regrets ahuh. Still learning my lessons. But no matter what, you get it done! 

My legs and booty are on 🔥🔥🔥! The last 12 minutes, burpeeeeeees 😱😳. You heard that right. Now don’t be scared, there is always a modifier and the modified burpees are very doable. But I wasn’t letting it slide, since I let the day slide away.  

I’ve been feeling super emotional 😢 all week (no it’s not THAT time of the month) doing these workouts. Hip Hop Abs was my very first Beachbody program I ever did. That was a 30 day schedule and I had just started to clean up my diet, just started drinking Shakeology and  I lost 👋14 pounds and some inches that month. And shortly after was when I stepped away. Since I’ve been back I’ve been so emotional about coming back. It was like coming home. As I’ve gotten into run training and back to Beachbody I’ve had so many moments of being sore and vulnerable. I think a lot of times we don’t do what we know we should, or what we even want to do,  because of vulnerability. I stopped my run training, not because I didn’t want to run, but because I couldn’t run and that exposed a weakness in me. It’s interesting how much your physical and emotional self are connected to the way you move your body and the way you walk through your life. And all I can say is that I have an overwhelming feeling of liberation and inner strength these days 😌

Now find myself building my own team and paying it all forward. I thought at one time just being a challenger and customer was all I needed. But I was wrong. Being a health and wellness coach keeps me in check. It keeps me focused on my own personal goals. It gets a whole lot more real when your job becomes actually taking care of yourself and getting yourself in shape. How crazy smart is this??? Getting a paycheck for doing something for my own health turned into helping others reclaim their health, and then that turns into helping others pave a road to financial freedom. As Shaun would say… A-maze-balls! Amazing!!

Interested in joining and being trained by a team that’s TOP 10 in the biz? Wander over here ➪➪➪ Join The Team! *USA & Canada only right now.

But seriously, speed 4.0 is on 🔥🔥🔥🔥🔥 and I will never ever, ever put off doing my workout so late, ever again! I can’t believe the week is almost up, it went by so fast! Monday is 3 Day Refresh time!

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Good Morning Moon

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I am notoriously not a morning person, or wasn’t. I did have a job where I started at 4am for a couple of years but that was more like a night job since it was still dark and I was off by the time the real commotion of the day started. No, I like sleeping in and all things not morning. But races, most of them are in the morning (boo) and so I needed to work on a morning mantra and start to get moving earlier in the day.

But since we’ve been eating and fueling our bodies with nutritious foods and giving up junk food, not loading down on carbs and focusing on being good to our health. Mornings are coming easier, way easier. I mean seriously, look at that smile on my face!

Now in light of full disclosure, I had planned on being up at 5am and meeting with the Running Turtles for a pre-dawn run, but, you guessed it, I slept in. But I was up at 6am, laced up, downed water with lemon and was out the door with my hubby. Snapped a few photo’s of the morning moon and we were off!

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And you know what? It felt amazing! I guess the saying “workout early before your body knows what’s going on” is true. I felt strong and pr’d my time for that distance. Granted I was breathing hard and giving my lungs and heart a serious workout pushing myself out of my comfort zone, but it was everything a workout or run should be!

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But beyond that, after the run I was more awake mentally than I ever am at 6:30 in the morning. And my mood was elevated (part endorphins, part wow I just did a super early morning workout). But here its is 2pm and I don’t have any sluggish afternoon drowsy feelings. Hubby and I are planning to a yoga session from the 3 Week Yoga Retreat that we’ve been doing. We’re almost at the end and we plan on restarting again on Monday. Then June 20th I will be doing another round of 21 Day Fix with my hubby and others. The last time I did this program I lost 6.5 pounds and several inches. The 21 Day Fix is a HUGE help with getting not only nutrition in check, but portion control too. I am excited to see what we will be accomplishing by the time summer arrives!!

 

“I felt like I was breathing like a freight train and everything hurt, [but] somehow it didn’t bother me. The joy of moving and getting started overwhelms the negativity.”
– Lauren Fleshman

Run/Walk/Run – The Galloway Method

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Men’s Blue Healing Mandala Tech By: INKnBURN

HOW TO WALK FASTER

Here is the procedure:

  1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
  2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
  3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
  4. Walk gently for 30 seconds.
  5. Keep alternating segments, finding a cadence or rhythm that is quicker.
  6. Ease back on the cadence if you lose smoothness.
  7. First day, do this for ten minutes.
  8. Increase by 3-4 minutes on each successive session.
  9. Goal is to have 20-30 minutes total in this workout.
  10. Do this once or twice a week to maintain adaptations.

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Jeff Galloway Resources: 

www.jeffgalloway.com

Run/Walk/Run Timer 

Finding Joy In The Journey

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Crane Pullover By: INKnBURN

So yesterday, I decided to journey out for a bit even though my knee is still hurting and mobility is still limited. I wrapped my knee pretty well and enjoyed getting out for a short walk, a very short walk. And yep, I suffered a bit for it but wrapping, icing and elevating is doing the trick. I’m pretty sure by tomorrow I will at least be able to get some yoga in to stretch the muscle and relieve some of the pressure.

Trying not to get too down about the setback. Today it rained/snowed/slushed a bit outside and I knew all weekend friends were running Shamrock (8k, Half Marathon, and Marathon), and I was stuck sitting staring outside at the bleakness of the day and re-wrapping my knee.

Shamrock was to be my first Half Marathon, one because of lack of training I wasn’t prepared for physically or mentally. But was still bittersweet that I was ill-prepared and then sidelined due to injury. But life is about lessons and introspection and all this has shown me how important doing training is and how important strength training is to aid in preventing injury. And has given my a HUGE reminder that I don’t have to push myself to failure.

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You see a while back I realized I lack self compassion. Oh I have had a ton of dislike for myself from time to time. But I never gave myself a break. I don’t mean rest break. I mean I not giving myself permission to fail. So when I inevitably did (we all do) I didn’t handle it well. I would get angry with myself for not being good enough, not being as good as _____ fill anyone or anything in the blank.

 

I was doing this to myself.

I tended to look at the end of things instead of the present. I looked far into the future and would prepare myself for the possibility of failure, the inevitable defeat of ones self. Thinking if I prepare myself for the failure I won’t be as hurt, or disappointed, or as crushed. But seriously all this was doing was defeating myself before even starting.

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When I was training for the Shamrock Half all I saw was the end game. And all the self doubt hung on my shoulder every day. So when I went out to train I carried that self doubt along the way. I may as well have given up the day I started. I didn’t give myself permission to fail, or even to just enjoy the journey. Instead I presumed I wouldn’t make it and I would be swept off the course.

But you know what I learned? Who cares if I would have been swept off the course? Who cares if I was dead last? That isn’t the point. It never was or should have been the point. I have learned a lot this past year about myself and life. The end of the story doesn’t matter if you aren’t enjoying the beginning or middle of it. Because even getting swept off a course means you put in your training and you showed up for yourself. Look at all that IS achieved, all the training and all the miles. And maybe, just maybe next year you won’t get swept, you’ll make it a little further, just maybe.

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So to myself a reminder, and to all of you reading who may need to hear this….

lotusGIVE YOURSELF SPACE

Space to face the fear of failure, confront it and move forward without it. Take control and put that fear in it’s place. Space to freely choose the direction you want to head in. Is it something you really want? If it is, go at it as if you already won. If you put the effort in, you already are a winner.

 

lotusGIVE YOURSELF COMPASSION

Consider this. If your friend were afraid of doing something, something they reallllly wanted to do, but was afraid they would fail. Would you tell them, “go ahead, quit”? No, no you wouldn’t. So remember to treat yourself as you would your best friend, your parent, or your spouse. Love yourself as you love them. Give yourself the same pep talk you would give them. The same cheer squad so to speak as you would be for them.

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lotusENJOY THE JOURNEY

Don’t focus on the end game. Enjoy the process. Because if you aren’t enjoying it, why are you even out there doing it? Enjoy every aspect of it. Go where you feel inspired. Go at things in YOUR pace, not anyone else’s. Dress yourself the part and stand tall because you are putting yourself out there to improve yourself. And that alone is the best win of all.

 

 

 

lotusTACKLE IT WITH INNOCENCE

Be the child. Children fear life much less that adults do. They don’t have that fear of failure (unless instilled by those around them). So instead of going out and thinking “I can ONLY do 2 miles”, lace up your shoes, walk out the door and think “I wonder how many miles I can do today”.  Yes, there are specific training plans you should consider when you are training for longer races. But if you’re just starting out. Don’t limit yourself by your own imagination. Like a child with innocence in tact, let your imagination be limitless. And this we should do with life in general. Not just running.

 

lotusSET MINI GOALS

Don’t set massive earth shattering goals. Set attainable goals that step just a wee bit outside your present ability.

 

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And most of all….

lotusBE YOUR AUTHENTIC SELF

People can spend years worrying what others will say, or what they’ll think of something. But they aren’t living your life. They don’t wake up with your dreams or your ambitions to focus on. They have their own lives to live.

Something my adorable and wise husband tells me all the time is to not worry what others are thinking because they are usually to worried what someone else is thinking about them and won’t see whatever flaw I am seeing that in my eyes is so HUGE. That by the way, is never HUGE. We all have flaws. We all have things we may not be as good at doing as others. But at the end of the day those unique qualities we all possess of failure and accomplishment balance out with humanity as a whole. That’s why friends are able to help friends and co-workers can help the guy in the next cubicle. So stop being so hard on yourself. We all a gift to the humanity no matter how small or insignificant we feel that gift may be, to others it may be everything. You never know who you may be inspiring, or who’s life you may be helping to change. So be yourself, life isn’t a competition with anyone 💛

 

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So once again I’ll be training but this time I will train in the present and not looking ahead too far. I’m thinking my next planned first time half marathon will be in about a year. But even that, I’m not stressing about. I made myself hate the process and now it’s about falling in love all over again. I have 5k’s, 8k’s and a couple 10 milers I plan to do this year but none with anticipated goals. It’s about the journey and so far, even with a big bad boo boo, I’m loving the journey!

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