March 2, 2014

HITS Napa Olympic Triathlon: Week 2 training recap

Week two is in the books, and there’s one major thing I’ve learned so far in this journey: I’ve gotta give some mad props to triathletes. They’ve either figured out how to clone themselves or they’ve officially cracked the code when it comes to time management.

I always thought I was decent at multitasking, scheduling and being organized. But as I ramp up my training after last week’s 30K, I’m realizing that there’s a huge difference between training for a running race and training for a triathlon — and I mean beyond the obvious focus of “swim-bike-run” versus “just run.”

Maybe it’s because I’ve been doing it for so long, but falling into a weekly running schedule is pretty much second nature. Swap in a few sessions in the pool on two wheels — or worse, the time-intensive “brick” workout — though, and both my mind and body start reeling.

Not only does it take a concerted effort to make sure I space things out properly (avoiding two days of the same thing in a row), but it takes extra time, planning and equipment. I’m also tired. And hungry. Hubby might even go as far as to say I’ve been “hangry” on more than one occasion, so proper recovery and fueling is critical.

Not that I’m complaining…I’m getting closer to finding a good routine and rhythm in training. And I have moments where I feel like things have started to “click” when it comes to swimming and biking — not to mention I feel like I’m discovering new (read: long-unused) muscles each week.

But I also dozed off around 9 p.m. mid-dinner party on Friday evening…which is understandable, considering I had lifted in the morning and did a 45-min. spin class after work. But nonetheless, still slightly mortifying.

So here’s how the week panned out in planned versus actual workouts.

Week 2 Olympic Distance Training Plan – planned & (actual):

Swim 45 min. (50-min. pool swim)
Bike 60-90 min. / Run 20-30 min. off the bike (60-min. spin & 20-min. treadmill run)
Swim 45 min. (50-min. pool swim)
Easy run, 45 min. (60-min. runch)
Rest or active recovery (yoga)
Long bike, 90-150 min (45-min. spin, strength training)
Long run, 9 miles (12-mile run)

If you follow me on Instagram, you’ve seen a few snapshots of the week’s workouts in action, but here are some of the highlights, starting with Monday’s 6-mile “runch” with the SweatGuru team and special guest, my pal Pavement Runner!

Then came Tuesday’s yoga session, watching the lovely Jessica Mishra and Jamie Walker balance in the air with the greatest of ease. I mean, how’s this for inspiration during your practice?

My Wednesday bike-run brick was a learning experience. Namely, I’ve got to practice better mid-workout fueling for these longer stretches (I felt super dizzy 15 minutes into the run).

I’ve also got to figure out how to more gracefully ease into the run when my legs are feeling like jello (thanks to Doris Steere for the words of wisdom regarding intervals!).

During Thursday’s pool workout, I kept myself preoccupied with self-taught form drills (focusing on a different body part each lap), as well as some “sprints” (I use the term loosely) thrown into the mix for good measure.

Friday’s aforementioned lift and spin left me a bit sore and worse for wear during Saturday’s run, but we had a break in the rainy weather, so Hubby and I decided to take full advantage of it.

Our planned nine-miler morphed into 12 when we took a detour to the ocean to watch the storms out at sea. It’s days like these that we can’t believe we actually live in such close proximity to all this natural beauty.

By Sunday morning, however, the rain was back with a vengeance, so we wimped out from our planned Aquatic Park open water swim in favor of a second pool session for the week.

Running in the rain? It’s fun to take a day and play. Swimming in the rain? I’m just not there yet.

And that’s a wrap for week two…stay tuned for next week, in which I’ll be announcing a new addition to the family!

Posted in Cycling, Endurance, Running, Swimming, Training, Triathlon
7 Comments

February 28, 2014

Pick-a-stick workout

Source: Ashley Benson Fitness

We all have those weeks where it’s tough to find either the time or the motivation to work out. Whether you’re slammed at work, between training schedules, overwhelmed at home, trying to get back in the groove or just on the road and out of your usual routine, removing the obstacle of having to choose your workout makes it more likely that you’ll actually get to the working out part.

But all you need for this is a few items — and virtually no equipment — so it’s easy to do in the comfort of your home or hotel room. And if you don’t want to pack the sticks while traveling, you can print out the list below and choose numbers instead of colors to create the day’s combination.

When you just need a quickie sweat session, simply pull one stick of each color and perform the moves. Or if you want a longer challenge, repeat the set of four exercises a few times, depending on how much time you have. And if you really want to mix things up, get crazy and pull several sticks of each color for a more varied total-body workout.

What you need:

40 Popsicle sticks
5 permanent markers, each a different color (black, red, green, blue, yellow, for example)
2 Mason jars or cups

How to do it:

Divide the Popsicle sticks into four groups of 10, and color the ends of each group of sticks with a different colored marker (so when you’re done, you’ll have 10 sticks tagged with red, 10 sticks with green, 10 sticks with blue and 10 sticks with yellow)
Assign one color to each of the exercise groups (i.e. red = upper body, green = lower body, blue = core, and yellow = cardio)
Take the black marker and write a corresponding exercise on each stick — refer to the list below for some ideas, but if you have other favorites, feel free to swap them in
Put all the sticks (colored ends up) in one jar labeled “Do it!” And when you’re ready for a workout, just grab one stick of each color.
Once the workout is complete, place the used sticks in the second jar labeled “Done!”

Source: Pinterest

Exercise ideas:

Upper Body
1. 25 Standard Push-Ups
2. 25 Diamond Push-Ups (tips of thumbs and index fingers touch)
3. 20 Push-Ups with Side Arm Balance (alternate sides)
4. 20 Plank Up-Downs (alternating arms)
5. 15 Lateral Raises (using dumbbells, water bottles or cans)
6. 20 Incline/Decline Push-Ups (elevate feet for 10, elevate hands for 10)
7. 15 Bent-Over Rows (using dumbbells, water bottles or cans)
8. 15 Hammer Curls (using dumbbells, water bottles or cans)
9. 25 Tricep Dips
Lower Body
1. 30 Walking Lunges (alternating legs)
2. 40 Squats
3. 60-second Wall Sit
4. 30 Reverse Lunges (alternating legs)
5. 30 Calf Raises (10 each with toes facing in, straight, out)
6. 30 Side Lunges (15 each side)
7. 40 Plie/Sumo Squats
8. 50 One-Legged Dead Lifts (25 each side)
9. 50 Donkey Kicks (25 each side)
10. 30 Curtsy Lunges (15 each side)
Core
1. 60-second High Plank (arms straight under shoulders)
2. 20 Mountain Climbers
3. 60-second Superman
4. 30-second Side Plank (each side)
5. 50 Crunches
6. 50 Bicycles (25 each side)
7. 60-second Low Plank (on elbows)
8. 45-second Flutter Kick
9. 15 Sliding Pikes (with towel under feet on uncarpeted floor)
10. 30 Bird Dogs (on knees, lift opposite arm and opposite leg)
Cardio
1. 25 Burpees
2. 60 Jumping Jacks
3. 40 Stair Hop-Ups (jump up with both feet onto one step)
4. 50 High Knees (jog in place, bringing knees as high as possible)
5. 50 Butt Kicks (touch heel to glute)
6. 90-second Stairs (time yourself running up and down a flight)
7. 15 Tuck Jumps (bringing both legs to chest)
8. 20 Squat Jumps (squat, then jump as high as you can)
9. 25 Lunge Jumps (lunge, then jump into the air and switch legs)
10. 30-second Single Leg Hops (each side; jump back and forth over an object, such as a towel)

Of course, the disclaimer: Always check with your physician to get the go-ahead before you start any new exercise program!

Posted in DIY, Exercise, Fitness, Home Fitness, Inspiration, Motivation, Travel, Workouts
10 Comments

February 26, 2014

Winter running 101: Five essential tips

Source: Roberto Caucino/Shutterstock

Navigating winter’s gauntlet of snow, ice and negative wind chills can be daunting for even the most devoted runners (I’ve had my own share of “raingry” days here in the Bay Area recently, that’s for sure).

But shorter days, frigid temps and fluctuating elements are no reason to put your workout plans on hold until spring. Follow these five tips for mastering cold-weather running, and you’ll set yourself up for a much more enjoyable season.

1. Layer up: Start with a synthetic base layer (read: not cotton) to wick sweat away from skin and, depending on the conditions, add an insulating mid-layer and a waterproof outer layer. This not only helps trap air to keep you warmer, but it also gives you options for fending off a variety of elements.

2. Don’t overdress: To avoid overheating and excessive sweating, dress as if it’s 20 degrees warmer than the current temperature. You should feel chilled when you walk out the door, but a few minutes into the run, your body temperature will rise naturally and make up the difference.

3. Protect feet: Pair high-traction, waterproof shoes with wool socks, which are great for wicking away wetness while maintaining warmth. If you want even more stability, try Yak Trax, an ice traction device with spikes and steel coils that’s anatomically designed for use with running shoes.

4. Slow down: Running on snow requires more stabilizing muscles for balance, so keep the effort easy and reduce overall mileage, as needed. If it’s super icy, use good judgment by steering clear of busy streets, taking a rest day or hitting the treadmill; there’s no use tempting fate only to end up with an unnecessary injury.

5. Factor wind: Protect any remaining exposed skin with a thin layer of Vaseline (or try this easy, DIY hand salve) to prevent windburn or frostbite. And to avoid that mid-run, bone-chilling blast in the face after you’ve broken a sweat, begin your run into the wind, so you can finish with it at your back.

What do you do differently during the winter running season?

Posted in Exercise, Fitness, Reference, Running, seasonal fitness, Winter
9 Comments

February 24, 2014

HITS Napa Olympic Triathlon: Week 1 training recap

Whew, what a week!

Usually when I set a start date for training and work out the weekly schedule, I make every effort to stick to it (within reason). But with my 30K race smack-dab at the end of this first week, it’s pretty safe to say that most of my focus was heavily weighted toward that one particular discipline.

Here’s what was on the schedule — and what actually ended up happening (in purple)…

Week 1 Olympic Distance Training Plan:

Swim 45 min. (45 min. spin class)
Bike 60-90 min. / Run 20-30 min. off the bike (45 min. spin class)
Swim 45 min. (45 min. swim)
Easy run, 45 min. (easy run, 10 miles)
Rest or active recovery (Rest)
Long bike, 90-150 min (45 min. spin class)
Long run, 9 miles (30K trail race, 18.5 miles)

As you can see, running was the theme of the week; I only got in one swim at the pool, and the three bike sessions were indoor spin classes, so the name of the game for week two will be to get my act together when it comes to following the suggested workouts — and taking the swim and bike portions outdoors.

But first, a peek at the week’s highlights: First up was the 10-miler I squeezed in early on to shake out the legs before Saturday’s race. One of my favorite scenic routes is over the Golden Gate Bridge to catch some great views of the city on sunny days.

Next up was the lone pool workout. The good news is that I’m getting much more comfortable in the water, so I’m trying to work more on refining my form and technique…and hoping to use this confidence to start chipping away at that open-water swim!

My three spin classes were all for fun reasons, which made each a special event: The first was to accompany my college friend Brian on his first SoulCycle ride, the second was to celebrate my friend Mariana’s birthday, and the third was an office outing with the SweatGuru crew…now that’s what I call a “happy hour.”

Finally, I capped of the week with Saturday’s 30K with Vivi and Molly. Here’s an action shot from one of the mid-race climbs.

Stay tuned for week two…where I actually get with the program!

Posted in Cycling, Endurance, Running, Swimming, Training, Triathlon
12 Comments

February 22, 2014

Race Recap: Chabot Trail Run 30K

As a fitting follow-up to last weekend’s ‘ride of firsts,’ today was a ‘run of firsts’ at the Chabot Trail Run in Castro Valley, Calif.: First longer trail race, and first 30K distance in the books! And as I sat recovering on the couch and sorting out the day’s events, I decided it’d be best described as equal parts exhilarating adventure and happy coincidence.

But, to back up for a moment…Vivi, my running partner in craziness crime, and I signed up for the event on a whim (although she did talk me down from the 50K, thank goodness), thinking it’d not only be a nice change of scenery, but also a good way to give our legs a rest from the roads, as well as a perfect proving ground race to test our trail mettle.

We arrived to the start area about 45 minutes before the 8:30 a.m. gun time and managed to snag the last parking spot (good race karma, we decided) before picking up our packets, hitting the bathroom and swinging back by the car to drop our sweats.

By the time we did all that, we could hear the race organizers lining people up, so we jogged over to the start.

After giving a few last-minute instructions, the event director started the final countdown, and we were off!

The first mile or two was on paved roads around the lake, so we eased in at a conservative 9:00-mile pace. Then the pavement gave way to dirt and we got onto the good stuff…a bouncy footbridge followed by soft trail.

Now, about that happy coincidence: Vivi had put out a call on Facebook the previous evening to our November Project friends about the race, letting them know we’d be running and inviting them to join in to pace us or cheer us along.

We figured it might be too last-minute to have anyone take us up, but a little ways into the run we heard someone come up behind us and say, “Are you Jen and Vivi?”

Enter Molly, whom I nicknamed my Race Angel for the day! She’s training for the Boston Marathon and had a 19-miler on the schedule for the weekend, so she figured she’d kill two birds with one stone and grab some miles while gabbing with some fellow runner gals.

In yet another testament to the amazing running community, we all immediately started chatting like old pals…and the miles flew by because we were so immersed in conversation.

Before we knew it, we had tackled the first of four major climbs (walking the steep parts because I wanted to heed my ultrarunner friend Jamie’s advice to conserve energy) and hit the first aid station.

And, wow. They should call these mini-buffets instead of aid stations. It was like a mirage in the desert, such an amazing spread with all kinds of items, both healthy and not-so-healthy. Huge kudos to Inside Trail Racing for really taking care of us runners.

With my sweet tooth, I thought I would have to restrain myself around all the candy, but I actually wasn’t craving it at ALL. In all my pre-race hydration focus, I ended up making a rookie nutrition mistake (more on that later), so I grabbed a PB&J sandwich square to stay on the safe side.

And then we were off again!

Over the next few miles we met up with a super-nice woman named Leslie — a mom in her 50’s who had taken up ultra-running and was doing the 50K as a wait to train for her upcoming 50-miler.

That’s the great part about these longer distances; not only are they so much less crowded that road races, but you can run alongside people at a slower pace and actually have some great conversations along the way.

I think (hope?) people enjoyed running with us, as well. We were having such a great time being out there, laughing and taking it all in, that we must have served as some interesting on-course entertainment!

Despite the intermittent climbs, our spirits stayed high as we alternated jogging on the flats and small rolling hills with walking up the steeper areas.

I also tried to stay on top of my hydration and fueling, which was Leslie’s main advice, taking sips of Osmo Nutrition Active Hydration and nips off my PocketFuel every mile or so.

After we had done another four miles (~10 total), we came upon the second aid station. By this time, my stomach was starting to feel a little grumbly (Note to self: My big mistake was to eat salad for lunch the day before the race – never again, as it didn’t set well).

I tried a combo of boiled potatoes dipped in salt, along with a Dixie cup of Pepsi, which helped. And then we were off again!

The third and final aid station before the finish was about four miles away (~mile 14), and we were still feeling pretty strong at this point. So strong, in fact, that a fellow runner commented on how upbeat we seemed as we hiked up a steep hill.

She identified herself as a triathlete by training, and said that her half Ironman races were much easier than the 30K distance, which made me very happy to hear in light of my upcoming April Olympic distance!

We made good time to the final aid station, and I grabbed more Pepsi and salted potatoes, filling the flasks in my Ultimate Direction Jenny Ultra Vesta (ok, I may have gotten it for the name, but it’s such a handy and comfy vest for long runs) with water mixed with the Tailwind electrolyte drink that they had on the course.

By this time, we were out of the wooded areas and running in full sun, along dirt paths through some really beautiful scenery (another benefit of trail events).

We kept commenting on how lucky we were to have such good weather, too — it was a perfect 65 degrees.

About 15 miles in, I remember telling Vivi and Molly that I couldn’t believe how good I felt.

Admittedly, we were undertrained for the race — I was hoping to get 14-15 miles the weekend we attempted the Double Dipsea last month, but the weather never cooperated, and we called it a day at 10. So we were attempting 18+ miles, having completed only a 12-mile “long” training run in advance of the race.

Well, apparently I provoked the running gods by saying that — and it turns out they’ve got a wicked sense of humor. No sooner did I utter those words than the wheels started slowly coming off, and thus began a gradual unraveling over the next few miles.

I forced myself to keep sipping and eating small amounts, but every incline got tougher as the accumulated climbing of the day started to take its toll. Our solution? A few photo opps as we made our way slowly toward the finish (i.e. chances to rest for a minute, catch our breaths and bring our heart rates down).

With a mix of jogging down straightaways and walking up inclines, we slowly ticked off another mile and saw a sign that indicated we were a mile away from the finish. Heartened, we picked up the pace to bring it home. But at the end of that mile, when the finish line was nowhere in sight, I hit the mental wall.

We figured we couldn’t have more than another mile, and Vivi got her second wind, so she ran ahead while Molly hung back and kept me distracted enough to keep going despite my rebelling mind and body.

When we turned the final corner, saw the finish line and noticed that the clock was under 3:30 (Vivi and I were thinking we’d aim for under 4:00, but would thrilled with 3:30), it was enough to give us that final boost to get across the finish. Final time: 3:23:21.

And then the feasting began!

On the way out of the park, we ran into a woman who races with her Dachshund. He had completed the half marathon today, and he’s training for his first marathon later this year — so, of course, we had to get a shot with the impressive little guy and his bib (yes, he was officially registered for the race).

Leslie (our new ultra hero from the race) had also mentioned that it was her rule to make a new friend during every event — so between her, Molly and our new four-legged mascot, we not only met but happily exceeded that goal for the day!

And I’ve just got to share something that Vivi and I saw on our way home over the Bay Bridge that gave us a laugh…

This furry fellow was also enjoying himself today, catching some rays and taking in the views from the sunroof.

There certainly is something to be said for taking on another round of firsts. You never know where it’ll take you — and who you’ll meet along the way.

Happy running and racing, friends!

Posted in Endurance, Events, Hydration, Race Recap, Racing, Running, San Francisco
23 Comments

February 20, 2014

Recipe: Chocolate peanut butter banana bread

Combine a craving for something sweet along with a need to get rid of some random leftovers, and you just might surprise yourself with something delicious.

Case in point: This chocolate peanut butter banana bread, which I stumbled across while trying to find a recipe to use up some some over-ripened bananas and expired buttermilk.

As it turned out, however, the buttermilk was too far gone. It had completely separated into curds and whey, so I MacGyvered some makeshift buttermilk from whipping cream and vinegar (click here for directions) and ended up leaving out the oil from the original recipe.

When the timer went off, I wasn’t quite sure what I’d see when I opened the oven. But, oddly enough, it worked — and it worked well. Although I can’t take too much credit because the combination of chocolate-peanut butter anything is pretty hard to beat…

Chocolate Peanut Butter Banana Bread

(Recipe adapted from Kitchen Meets Girl)

Ingredients:

5 tablespoons peanut butter
5 tablespoons semi-sweet chocolate chips
4 tablespoons butter, softened
1/2 cup packed brown sugar
2 medium ripe bananas, sliced
1 large egg
1 cup all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/3 cup buttermilk

Directions:

Preheat oven to 350.
In a microwave-safe bowl, combine peanut butter and chocolate chips. Microwave on high until melted, about 30 seconds; stir.
Combine butter, brown sugar and banana in a large bowl, and beat with a mixer on medium-high speed until well combined. Add eggs, one at a time, beating well after each addition.
Combine flour, baking soda, baking powder and salt in a separate bowl. With the mixer running at low speed, add the flour mixture and the buttermilk alternately to banana mixture. Mix until just combined.
Pour half of the batter into a greased 9×5 inch loaf pan. Top with peanut butter mixture, and spread the remaining batter over the top. Using a knife, gently swirl the batter.
Bake for 55 minutes, or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in the pan on a wire rack. Remove the bread from the pan, and allow to cool completely before cutting.

Here’s a look at the process, starting with the melted peanut butter and chocolate chips.

Just try to resist scooping spoonfuls straight from the bowl…

Once the batter’s done, you’re ready to layer it in the loaf pans with the chocolate-peanut butter mixture.

Here’s what it looks like before you pop it in the oven.

And, voilà! Banana-y, chocolate-y, peanut butter-y goodness — best served warm.

Do you have any favorite recipes to help you use up leftover items in the fridge? And do you have any substitution success (or horror) stories?

Posted in Dessert, Baking, Recipes
10 Comments

February 18, 2014

5 quick tips for taking your running to the trails

One of my new running goals is to spend some time getting comfortable on the trails in 2014. Not only is the soil a more forgiving surface (much to the delight of knees and other joints), but the uneven terrain and occasional obstacles also make dashing through the woods a more exciting — and challenging — way to train both mind and body.

So if the thought of another day on the treadmill has you running for the hills, embrace it. You may have to slow your roll slightly in the beginning to master a different form and technique, but the benefits of trail running are well worth the effort.

How? Well, not only does it burn more calories than a run on your usual route, but it also does wonders for your balance, agility and coordination. Below are a few tips to help make your transition to the trails a breeze this spring.

1. Use correct footwear. Regular running shoes work for clear-cut paths, but for rocky routes, you’ll need special trail-running kicks, which provide better protection and traction over uneven terrain.

2. Ease into it. Acclimate leg muscles and ankle joints slowly by starting out on a flat path for short outings, increasing your time and distance by no more than 10 percent each week.

3. Adjust speed and stride. Take shorter steps and lift your feet higher to avoid pesky roots and rocks, and don’t be afraid to walk up steep hills or over tricky hurdles like streams or logs.

4. Keep an eye out. Your best bet to avoid getting tripped up by obstacles is to keep your gaze on the trail – about 10 feet ahead – to give yourself enough time to react.

5. Mind your manners. Follow the rules of the road, and stay to the right of the trail, avoiding a potential collision with oncoming traffic and allowing faster runners to pass on your left.

What’s on your list of running goals for the New Year?

Posted in Healthy Habits, Running, Spring, Training
13 Comments

February 16, 2014

Scenes from a Sunday ride of firsts

Source: Jess Smith

“Coeur” is French for “heart,” so it was only fitting that those of us in the Bay Area met up during Valentine’s weekend for our first of (hopefully!) many ladies’ bike ‘n’ brunch rides with Coeur Sports and Osmo Nutrition.

Interestingly enough, “coeur” is also the root of the word “courage,” and I ended up needing a good dose of it in order to get myself out the door this morning. To say I was nervous pulling up to our meeting spot would be putting it mildly…I mean, this group touts some serious racing resumes (we’re talking pro triathletes, Ironman finishers and all-around endurance sport superstars), and I’m still very much a noob when it comes to the swim and bike stuff.

Our hosts Hailey and Jess not only welcomed everyone with open arms, though, but they also offered encouraging words as I admitted to them that I was feeling super intimated and in waaay over my head. But before I knew it, we were off…and it was sink or swim (or more like punk out or pedal), so I rode along with my friend Amy, a fellow runner and November Project member, and we joined up with Doris, a local triathlete with whom we both hit it off immediately.

It turned out to be a ride of many firsts as we hit the road for our adventure:

First time meeting the Coeur crew in-person and cycling in a group…

First time riding in bike shoes and cleats…

First time helping to change a flat tire (successfully, I might add!)…

Source: Doris Steere

First time taking in the beautiful scenery in Woodside, Calif. (although we did get a bit lost)…

First time realizing how good brunch tastes after a ride, especially when you’re surrounded by incredibly inspiring women…

And, finally, first time in a long time realizing you’re never too old to still have “firsts” — whether it’s making new friends, conquering fears, tackling challenges or simply believing in yourself…

We ended up riding about 18.5 miles total, which included almost 2,500 feet of elevation gain for what I dubbed the “thigh-thrasher” workout. While it ended up being a more, er, “creative” route (read: we got lost and took a totally different path), it was a good metaphor for the day: It’s not always about sticking to the planned journey; sometimes it’s when we veer off track that the magic truly happens.

Posted in Ambassadorship, Biking, Cycling, Endurance, Events, Ironman, Motivation, Philanthropy, Relationships, Triathlon
10 Comments

February 14, 2014

Love the run you’re with: 6 tricks to push through a tough workout

Source: Lee Boyce Training

If working out were easy, everyone would do it. But in reality, only 20 percent of American adults get the recommended amount of exercise, according to a recent study by the Centers for Disease Control and Prevention (CDC).

The truth is, the probability of physical discomfort is often much less of a deterrent than a lack of mental motivation. Even the most committed of exercisers have the occasional day when they’re just not feelin’ it — me included.

So how do I get out of my funk and into a better frame of mind — not only to start a sweat session, but to actually stick with it long enough to make it count? Here are a few of my dirty little tricks for fooling myself into (and through) those I-just-don’t-waaaanna workouts.

1. Buddy up. It may take some time, but finding a set of solid workout partners is key. If you’re close in pace, have similar goals and you can push each other through the inevitable ups and downs of each workout, you’re golden. For example, Pavement Runner and I would meet up while marathon training last fall, which not only kept me motivated for those early wake-up calls, but also kept me from wimping out mid-way through many double-digit runs.

2. Try something new. Sometimes a new adventure can be invigorating. I knew I’d need a little break from pounding the pavement after said marathon, and trail running seemed like a great way to stay in running shape while letting the legs bounce back, so my friend Vivi and I signed up for a 30K. Our runs are challenging, yes, but when you’re learning new skills, exploring scenic routes and getting a different kind of workout, they become something we not only look forward to, but also appreciate as novel experiences.

3. Get specific. Workouts can feel overwhelming when you’re trying to tackle too many things at once — be it mileage, pace, terrain, etc. So on those days where you feel like you’re spreading yourself too thin, plan a purposeful workout where you work on only one thing. Fix your form, run hill repeats for speed, or map out mileage and leave the watch at home. Instead of multitasking, distract your brain by focusing on the pleasure of accomplishing a singular task.

4. Find the fun. Hubby is great at this, so I am try to take a page from his book with this one. Whether it’s splashing in puddles on a rainy day, racing to the next stop sign or stopping at a jungle gym for an impromptu set of pull-ups, making a game of it can put a smile on your face and help you find a little fun in something you were otherwise dreading.

5. Bribe yo’self. There’s a reason why most of my morning runs end near a coffee shop: I am not above a good bribe to get myself out of bed. There’s nothing better than capping off a good morning workout with a hot cup of joe. You’d be surprised at how much a little ritual like that helps.

6. Embrace the suck. Let’s face it, some workouts are just going to be crappy, for one reason or another. If it’s one of those days, don’t waste your time or energy fighting it. Just accept it, try to find the humor in the situation, and realize that this too shall pass. I had a run like this during marathon training where everything seemed to go wrong; I ended up calling one of my oldest girlfriends on the way home as I slogged my way up the final hill, and we had a good laugh at it, which always keeps things in perspective.

One final disclaimer, of course: There’s a big difference between “that voice” in your head and a gut feeling that something’s wrong. Experiencing a few aches and pains during training is common, but if you’re in significant pain, always be sure to listen to your body.

Knowing the difference between discomfort (which you can push through) and pain (when you should stop) is important for being able to train effectively and prevent injury.

What are your tricks for tackling tough workouts?

Posted in Exercise, Motivation, Running, seasonal fitness
9 Comments

February 12, 2014

Make a heart-healthy dinner for two this Valentine’s Day

Source: Micko Photo

They say that the way to a man’s heart is through his stomach, so this Valentine’s Day, tempt him with a meal that will not only win over his ticker, but also keep it in tip-top shape for the long haul.

Pair this simple three-course themed menu with a selection of resveratrol-rich red wine, which is a natural antioxidant known to protect against heart disease, and you’ve got a red-hot dinner for two that’s cause for celebration!

Appetizer: Easy Caprese Salad

Heart-healthy hint: The olive oil in this appetizer helps to lower LDL (“bad”) cholesterol, while the tomatoes are packed with lycopene, another heart-friendly antioxidant.

Source: The Pioneer Woman

Ingredients:

2 vine-ripe tomatoes, cut into 1/4-inch thick slices
1 package fresh mozzarella, cut into 1/4-inch thick slices
10 to 20 leaves fresh basil
Extra-virgin olive oil, for drizzling
Balsamic vinegar, for drizzling
Coarse salt and pepper

Directions:

On a large plate, layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each.
Drizzle with equal parts extra-virgin olive oil and balsamic vinegar, and season with salt and pepper, to taste.

Entrée: Simple Grilled Salmon

Heart-healthy hint: Salmon provides an excellent source of omega-3 fatty acids, which protect the heart by reducing both inflammation and the risk of blood clots.

Source: Simple Recipes

Ingredients:

1 pound salmon fillets
garlic powder to taste
salt to taste
1 teaspoon fresh ginger, grated
1/2 cup soy sauce
1/2 cup brown sugar

Directions:

Season salmon fillets with garlic powder and salt. Grate fresh ginger.
In a small bowl, stir together soy sauce, ginger and brown sugar until sugar is dissolved.
Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least two hours.
Preheat grill for medium heat, and lightly oil grill grate and place salmon on the preheated grill, discarding the marinade.
Cook salmon for about six to eight minutes per side, or until the fish flakes easily with a fork.

Side: Berry Delicious Spinach Salad

Heart-healthy hint: Leafy greens offer a one-two punch of vitamin E, iron and folate, which helps keep homocycteine levels down, while the berries provide lots of good antioxidants.

Source: Betty Crocker

Ingredients:

2 packed cups torn fresh spinach
1/2 cup sliced fresh strawberries
1/2 cup fresh, or frozen, blueberries
1/2 small sweet onion, sliced
1/8 cup slivered almonds, toasted
1oz gorgonzola cheese

Salad Dressing:

1 tablespoon white wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon honey
1 teaspoon Dijon mustard
Pinch pepper

Directions:

In a large salad bowl, toss together spinach, strawberries, blueberries, onion and almonds.
In a jar with a tight-fitting lid, combine dressing ingredients. Shake well; pour over salad and toss to coat.
Sprinkle with cheese, and serve immediately.

Dessert: Heart-Shaped Chocolate Valentine Cake

(Adapted from Jean Carper, USA Weekend magazine)

Heart-healthy hint: As the grand finale, this cake features a hidden ingredient: Chickpeas. Odd, yes, but delicious nonetheless, and using legumes instead of flour adds fiber and protein and reduces unhealthy spikes in blood sugar.

Source: CS Monitor

Ingredients:

1 1/2 cups semisweet chocolate chips
2 cups (or 19oz can) cooked chickpeas (garbanzo beans), drained and rinsed
4 eggs or 1 cup egg substitute
1 cup sugar
1/2 teaspoon baking powder
1 tablespoon powdered sugar

Raspberry Sauce:

1/2 cup seedless raspberry jam
2 teaspoons lemon juice
1 pint fresh raspberries

Directions:

In a small bowl, melt chocolate in microwave (two minutes on medium power).
In a blender or food processor, combine beans and eggs. Add sugar, baking powder and chocolate; process until smooth.
Pour batter into non-stick nine-inch heart-shaped cake pan. Bake at 350 degrees for 45 minutes or until a toothpick inserted comes out clean.
Microwave jam in a small bowl until melted (about 45 seconds), and then stir in juice and berries to make the sauce.
When cake is cool, sprinkle with powdered sugar. Cut cake into 10 wedges and drizzle with sauce before serving.