I have been sitting here for the past hour, wondering what to write. It's not because I have writer's block, it's simply because it has been forever since I've posted anything and I have so much to share. I could go back and continue from my last post and go forward chronologically, or I can start from more recent events and go back.......or, I can just go with whatever comes to mind and hope that you all will stay with me until I have you completely caught up. Oh, what to do...........
Well, I think that at this point, it will be easier to just go with whatever comes to my mind, and then along the way, we will get caught up-just hang with me. :)
So, given that the holidays are here, I am going to start with some tips on how to stay healthy without worrying about adding to your waistline. Fact: most people will gain between 5-10 lbs. during the holidays because they go overboard at the buffet table, and they "give up" their exercising because they are "on vacation" until the new year. Don't fall into these traps.
1-Eat Small Meals
By eating 4-6 small meals throughout the day instead of saving yourself for the big meal at the end of the day, you are less likely to go overboard and fill your plate with unwanted calories. Also, studies have shown that by eating smaller meals throughout the day, you keep your metablolism working, which means you burn more calories faster than by eating 2-3 larger meals.
Another good idea is to eat an apple and drink water before heading to those holiday meals. Doing this helps fill you up (with little calories) and keeps you from binging at the buffet table.
2-Plan a Workout Before an Event
By getting in a good, heart pumping, sweat inducing workout an hour or two before your holiday party, not only will you feel rejuvinated, your body will be in "burn mode" while you are enjoying your meal. Thus, if you should happen to consume a few extra calories, you know you'll be burning them off. Eating foods such as turkey, sweet potatoes and cranberries will help to replenish the nutrients needed after your workout.
3-Healthy Eats
Believe it or not, there are actually healthy & tasty choices among the buffet of temptations. Foods such as turkey, cranberries, sweet potatoes and pumpkin are packed with vitamins and nutrients that your body needs. So, go ahead and enjoy! Just remember, enjoy in smaller portions :) Also, it won't hurt to add a handful of veggies to your plate (minus the dip).
4-Bring Your Own Dish
When invited to any event that includes food, offer to bring something of your own. Fruit platters w/yogurt, veggie trays w/fat-free dip, fat-free chips and salsa are all good to add to a table, and they always go fast!
5-Modify a Recipe
Most people don't know how to modify a recipe, or they are afraid that by modifying, they are taking away from the flavor of a dish. In fact, usually the opposite is true. Simple and delicious modifications: use applesauce in place of oil for muffins; use low-fat yogurt in place of sour cream on sweet potatoes. For a list of ideas on recipe modifications, visit HeartHealthyRecipeModifcations.
6-Watch the Liquid Calories
It's easy to consume a lot of calories, and it's not by eating. Everything from soda to alcohol, empty calories are everywhere! If you choose to drink anything other than water, please be aware of how much you are drinking-better yet, if you must, just drink one and then fill up on water. Most 8-12 oz drinks contain anywhere from 160-300 calories-YIKES!
7-Social Eating
We're all guilty of it, especially at large functions. We gather around the appetizer table and "snack" while visiting; we load up our plates because everything looks so good, and we don't want to offend anyone for not choosing their dish. In the end, we end up feeling so full we think we're going to explode, and then we curse ourselves because we ruined all the hard work we've done over the year. By the time it's all said and done, we are ready to throw in the towel and give up on being healthy all together.
The answer: Fill a small plate with what you really want, walk away from the table and socialize elsewhere. When it comes to sitting down for the main meal, again-take only what you know you will eat, and take it in small portions. It's a much easier way to leave a function feeling not only fed and happy, but satisfied because you didn't ruin your year's worth of health and nutrition efforts.
Here's to a healthy and happy you! Happy Holidays!
Wednesday, December 14, 2011
Sunday, November 27, 2011
What Can I Say........
I am sincerely sorry for the long absence. I know I apologized in my last post (2 months ago) for being absent, and I really thought I was back and able to write again. However, life threw me a few more curve balls and I have spent this time trying to recover.
Happily, I can say that I have been able to bounce back and can now resume posting again. I have so much to share- to start, check out some new recipes I've posted in the Recipe Corner. I have many training and race stories to share, along with obstacles and triumphs-and of course, I have pictures.
I want to thank those of you who have emailed me with your love and concern for my absence, along with those of you who have shared your fitness trials and triumphs, and those of you who have had questions and have asked for my help. You have all helped keep me going.
I am so grateful for all of you, and I wouldn't be able to do this blog without you. Congratulations to you for all that you have accomplished and for overcoming your obstacles. I am proud of you for not giving up, and for working so hard to become a healthier and happier YOU!
Friday, September 23, 2011
My Apologies.......
In my last post, I said that I would be returning to a "normal" blogging schedule within a few days. Boy was I wrong! I am so sorry that I have been away for so long. I will spare you the gory & boring details, but needless to say, more chaos happened after the move- However, a lot of really great things have happened as well.
It's been a summer of change, growth, learning, heartache and joy- some of which I will be sharing with you.
I am ready and able to attend to things in my life that have been neglected, such as this blog.
Again, please accept my apologies for being absent for so long. I have so much to write about, and I am happy to say that I can spend a good portion of this weekend doing it. I hope you are all ready to pull up a comfy chair and catch up on some "light" reading............ I'm Back.
HAPPY FRIDAY EVERYONE! :)
It's been a summer of change, growth, learning, heartache and joy- some of which I will be sharing with you.
I am ready and able to attend to things in my life that have been neglected, such as this blog.
Again, please accept my apologies for being absent for so long. I have so much to write about, and I am happy to say that I can spend a good portion of this weekend doing it. I hope you are all ready to pull up a comfy chair and catch up on some "light" reading............ I'm Back.
HAPPY FRIDAY EVERYONE! :)
Wednesday, August 3, 2011
Pardon my absence........
I have been in the "middle" of moving........for almost two weeks now. That is one week and three days longer than I had planned on or wanted, but all sorts of chaos has happened which has caused this move to drag on forever. At last I am happy to say- I AM DONE. :)
With that said, I am able to resume the fun things in life, such as this blog. Stay tuned-I will post part 2 of "Avoiding Burnout", along with some great new end of summer recipes, within the next few days.
In the meantime, I hope you are all enjoying your summer. Take the time to enjoy the little moments-they pass by quickly. Go and have an adventure, and I will talk to you soon!
With that said, I am able to resume the fun things in life, such as this blog. Stay tuned-I will post part 2 of "Avoiding Burnout", along with some great new end of summer recipes, within the next few days.
In the meantime, I hope you are all enjoying your summer. Take the time to enjoy the little moments-they pass by quickly. Go and have an adventure, and I will talk to you soon!
Friday, July 15, 2011
Avoiding Burnout (part one)
My friend "A" (my name for her), is an amazing woman. She is a single mom of four, owns a magazine, is a race director, and a triathlete (among other things). She is strong physically, mentally and spiritually. I look up to her in so many ways. I have learned much from her. Over the past year, she has done several incredible triathlons, but the most incredible (and insane) was Ironman St. George.
When she signed up for it, she didn't know at the time that it was one of the hardest Ironman races in the world. I watched her train, sweat, cry and worry about this race. In the end, she did it and I am so proud of her. Not many people complete triathlons, let alone an Ironman. She not only finished, but she did fantastic . She did what even some of the top triathletes weren't able to do (yes, St. George is that hard). I am blown away by all she has accomplished.
But, this accomplishment came at a steep price and a hard lesson learned. She ended up sick for several days, and it took her several weeks to feel normal again. The worst of it all-she lost her passion for the sport. She lost her drive for training. I saw this first hand toward the end of her training for Ironman, and again when we ran Utah Valley together. Oh, she did well (finished way before I did), but she didn't enjoy one minute of it. She has no desire to do another race anytime in the near future, and as far as training goes-once in awhile she may go for a jog or something, but that's it. She totally burned out. It breaks my heart to see that happen.
I have had people ask me if I want to run Boston or ever do an Ironman-the answer is NO. Not that they wouldn't be great races or accomplishments, but I love running-now. I love training-now. "A" is not the only person I have seen go through this, and yes it has me a bit turned off to huge pressure races. When a person trains so hard for something that it no longer becomes fun, then what's the point?
I am passionate about running. I am passionate about fitness and health. I want to stay that way. Why drive myself into madness and take away something I love so much? It doesn't make sense.
So, how does one avoid becoming burned out? How does one maintain a love for their hobby/sport?
Before I post my answers, I want to hear from you. I want to know what keeps you motivated to do what you do, and how you keep from losing that passion/drive?
When she signed up for it, she didn't know at the time that it was one of the hardest Ironman races in the world. I watched her train, sweat, cry and worry about this race. In the end, she did it and I am so proud of her. Not many people complete triathlons, let alone an Ironman. She not only finished, but she did fantastic . She did what even some of the top triathletes weren't able to do (yes, St. George is that hard). I am blown away by all she has accomplished.
But, this accomplishment came at a steep price and a hard lesson learned. She ended up sick for several days, and it took her several weeks to feel normal again. The worst of it all-she lost her passion for the sport. She lost her drive for training. I saw this first hand toward the end of her training for Ironman, and again when we ran Utah Valley together. Oh, she did well (finished way before I did), but she didn't enjoy one minute of it. She has no desire to do another race anytime in the near future, and as far as training goes-once in awhile she may go for a jog or something, but that's it. She totally burned out. It breaks my heart to see that happen.
I have had people ask me if I want to run Boston or ever do an Ironman-the answer is NO. Not that they wouldn't be great races or accomplishments, but I love running-now. I love training-now. "A" is not the only person I have seen go through this, and yes it has me a bit turned off to huge pressure races. When a person trains so hard for something that it no longer becomes fun, then what's the point?
I am passionate about running. I am passionate about fitness and health. I want to stay that way. Why drive myself into madness and take away something I love so much? It doesn't make sense.
So, how does one avoid becoming burned out? How does one maintain a love for their hobby/sport?
Before I post my answers, I want to hear from you. I want to know what keeps you motivated to do what you do, and how you keep from losing that passion/drive?
Friday, July 8, 2011
10 Healthiest Foods
On my journey to healthy food, I have found that some of the healthiest things are also packed with flavor, and are fantastic! I want to share some of the top healthiest foods with you, and I ask that you keep an open mind and be willing to give them a try. Like I tell my kids, you'll never know if you like something unless you try it-you might be surprised. :)
If you are anything like I used to be, when you hear the words "healthy food" you usually cringe and think "Eeewww". At one point in time I thought that most foods that were healthy had little-to-no flavor, or flat out tasted weird. But, not anymore! Not only have a lot of foods been improved upon, but I have found that by having an open mind and the willingness to try anything at least once, I now have some new favorite foods. For instance, I used turn my nose up to foods like: salmon, avocados, blueberries, spinach, kale, mangoes, sweet potatoes and peas. Things like sugar-free ice cream, fat-free cottage cheese and milk-you have got to be kidding me! But now, I can't taste any difference between them and the stuff that contains sugar and fat. SO, why not make the switch to the things that are overall healthier for you?
10-Lemons. Not only do they enhance the flavor of foods like fish, but they are extremely healthy for you. Just one lemon contains 100% of your daily intake of vitamin C. Lemons may help raise your HDL (good) cholesterol, inhibit the growth of cancer cells, strengthen bones, and act as an anti-inflammatory.
Tips: Add 1/4 of a whole lemon to your smoothie and blend well; add a slice to your water or tea; squeeze a little on your fish while grilling or baking.
9-Broccoli. One medium stalk of broccoli contains 100% of your daily dose of vitamin K, and 200% of your recommended dose of vitamin C. The vitamins found in broccoli are essential in building stronger bones and fighting off numerous kinds of cancer.
Tips: Instead of steaming or boiling, try zapping in the microwave. By doing this, you preserve up to 90% of the vital nutrients. Even better, eat it raw-you'll keep 100% of the nutrients.
8-Dark Chocolate. This is one of my personal favorites. 1/4 of an ounce of dark chocolate on a daily basis can reduce blood pressure in the average, healthy adult. Dark chocolate is also rich in antioxidants that have been shown to reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol levels.
Tips: Eat the dark chocolate instead of milk chocolate. Milk chocolate does not contain near the antioxidants that dark chocolate does.
7- Sweet potatoes. Sweet potatoes contain almost eight times the amount of vitamin A you need on a daily basis. Vitamin A fights cancer and boosts your immune system. What's not to love about this wonderful, flavor and vitamin-packed food?!
Tip: Let your potato cool before eating. Researchers say that by doing so, this can help burn up to 25% more fat after your meal.
6-Salmon. Another personal favorite of mine. Salmon is good for those of you who don't like that "fishy" taste. Salmon contains Omega-3 fatty acids, which have been linked in reducing the risk of depression, heart disease and cancer. A 3 ounce serving has almost 50% of your daily dose of niacin, which also may protect from Alzheimer's Disease and memory loss.
Tips: Only eat fish two-three times a week. Fish contains mercury, and if you consume too much it's not good for you-but, that's the same with everything. Eat in moderation. Also, opt for wild salmon over farm-raised, which contains 16 times the PCB than wild salmon does.
5-Walnuts. Of all the nuts, walnuts contain the most amount of Omega-3 fatty acids. Along with reducing heart disease and cancer, Omega-3 also helps reduce cholesterol, and helps fight against sun damage. The melatonin found in walnuts can also help regulate sleep.
Tip: Eat a handful for dessert, or if you don't like them alone, then mix with non-fat yogurt or chop and sprinkle over mandarin oranges.
4-Avocados. Avocados are rich in healthy fats and folate, which help reduce cholesterol and may help reduce the risk of heart disease.
Tips: Cut up and add to your salad. Doing so can increase the absorption of nutrients like beta-carotene that you would miss out on without this amazing food. Add sliced avocado to your sandwiches instead of mayo-you get plenty of flavor and nutrients without the unwanted fat and calories.
3-Garlic. Not only does it keep the vampires away :), but garlic contains a powerful disease fighter than can inhibit the growth of bacteria. Garlic also contains a compound called Allicin, that works as an anti-inflammatory that has been shown to help lower cholesterol and blood pressure.
Tip: Crushed fresh garlic releases the most allicin. If you cook with garlic, don't overcook it-when exposed to high heat for more than 10 minutes, it loses a lot of its nutrients.
2-Spinach. Among cancer fighting fruits and veggies, spinach is one of the most effective. It also contains immune-boosting antioxidants that are important for eye health.
Tips: Add 1-2 handfuls of spinach to your smoothie. Spinach is almost flavorless, and combined with your favorite fruit, will give you a smoothie packed with vital nutrients, and may help increase your energy levels. Mix fresh spinach in your salads for added nutrients, color and texture. Add chicken and fruits such as strawberries and mandarin oranges for a great salad.
1-Beans. By eating a serving of legumes (beans, peas, lentils) up to four times a week, you can lower your risk of heart disease, and women, you may also lower your risk of breast cancer.
Tip: The darker the bean, the more antioxidants they contain. Add some black or kidney beans to your salad for extra flavor and texture.
*This list came together thanks to my nutrition classes, research, and asking registered dietitians.
If you are anything like I used to be, when you hear the words "healthy food" you usually cringe and think "Eeewww". At one point in time I thought that most foods that were healthy had little-to-no flavor, or flat out tasted weird. But, not anymore! Not only have a lot of foods been improved upon, but I have found that by having an open mind and the willingness to try anything at least once, I now have some new favorite foods. For instance, I used turn my nose up to foods like: salmon, avocados, blueberries, spinach, kale, mangoes, sweet potatoes and peas. Things like sugar-free ice cream, fat-free cottage cheese and milk-you have got to be kidding me! But now, I can't taste any difference between them and the stuff that contains sugar and fat. SO, why not make the switch to the things that are overall healthier for you?
10-Lemons. Not only do they enhance the flavor of foods like fish, but they are extremely healthy for you. Just one lemon contains 100% of your daily intake of vitamin C. Lemons may help raise your HDL (good) cholesterol, inhibit the growth of cancer cells, strengthen bones, and act as an anti-inflammatory.
Tips: Add 1/4 of a whole lemon to your smoothie and blend well; add a slice to your water or tea; squeeze a little on your fish while grilling or baking.
9-Broccoli. One medium stalk of broccoli contains 100% of your daily dose of vitamin K, and 200% of your recommended dose of vitamin C. The vitamins found in broccoli are essential in building stronger bones and fighting off numerous kinds of cancer.
Tips: Instead of steaming or boiling, try zapping in the microwave. By doing this, you preserve up to 90% of the vital nutrients. Even better, eat it raw-you'll keep 100% of the nutrients.
8-Dark Chocolate. This is one of my personal favorites. 1/4 of an ounce of dark chocolate on a daily basis can reduce blood pressure in the average, healthy adult. Dark chocolate is also rich in antioxidants that have been shown to reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol levels.
Tips: Eat the dark chocolate instead of milk chocolate. Milk chocolate does not contain near the antioxidants that dark chocolate does.
7- Sweet potatoes. Sweet potatoes contain almost eight times the amount of vitamin A you need on a daily basis. Vitamin A fights cancer and boosts your immune system. What's not to love about this wonderful, flavor and vitamin-packed food?!
Tip: Let your potato cool before eating. Researchers say that by doing so, this can help burn up to 25% more fat after your meal.
6-Salmon. Another personal favorite of mine. Salmon is good for those of you who don't like that "fishy" taste. Salmon contains Omega-3 fatty acids, which have been linked in reducing the risk of depression, heart disease and cancer. A 3 ounce serving has almost 50% of your daily dose of niacin, which also may protect from Alzheimer's Disease and memory loss.
Tips: Only eat fish two-three times a week. Fish contains mercury, and if you consume too much it's not good for you-but, that's the same with everything. Eat in moderation. Also, opt for wild salmon over farm-raised, which contains 16 times the PCB than wild salmon does.
5-Walnuts. Of all the nuts, walnuts contain the most amount of Omega-3 fatty acids. Along with reducing heart disease and cancer, Omega-3 also helps reduce cholesterol, and helps fight against sun damage. The melatonin found in walnuts can also help regulate sleep.
Tip: Eat a handful for dessert, or if you don't like them alone, then mix with non-fat yogurt or chop and sprinkle over mandarin oranges.
4-Avocados. Avocados are rich in healthy fats and folate, which help reduce cholesterol and may help reduce the risk of heart disease.
Tips: Cut up and add to your salad. Doing so can increase the absorption of nutrients like beta-carotene that you would miss out on without this amazing food. Add sliced avocado to your sandwiches instead of mayo-you get plenty of flavor and nutrients without the unwanted fat and calories.
3-Garlic. Not only does it keep the vampires away :), but garlic contains a powerful disease fighter than can inhibit the growth of bacteria. Garlic also contains a compound called Allicin, that works as an anti-inflammatory that has been shown to help lower cholesterol and blood pressure.
Tip: Crushed fresh garlic releases the most allicin. If you cook with garlic, don't overcook it-when exposed to high heat for more than 10 minutes, it loses a lot of its nutrients.
2-Spinach. Among cancer fighting fruits and veggies, spinach is one of the most effective. It also contains immune-boosting antioxidants that are important for eye health.
Tips: Add 1-2 handfuls of spinach to your smoothie. Spinach is almost flavorless, and combined with your favorite fruit, will give you a smoothie packed with vital nutrients, and may help increase your energy levels. Mix fresh spinach in your salads for added nutrients, color and texture. Add chicken and fruits such as strawberries and mandarin oranges for a great salad.
1-Beans. By eating a serving of legumes (beans, peas, lentils) up to four times a week, you can lower your risk of heart disease, and women, you may also lower your risk of breast cancer.
Tip: The darker the bean, the more antioxidants they contain. Add some black or kidney beans to your salad for extra flavor and texture.
*This list came together thanks to my nutrition classes, research, and asking registered dietitians.
Monday, June 27, 2011
New Adventures
I am an adrenaline junkie, and I love new adventures-they can be fantastic adrenaline rushes.
Yes, competing in a triathlon definitely counts. While I am working on overcoming my fear of water, I will
be taking on other new adventures, and I invite you to break out of your box of comfort and try one (or more) for yourself.
-Ragnar. OK, I know Ragnar is over. But, it was a new adventure for me, and I loved it. There is another similar race that I am excited to take on, and I want to share: The Grand Teton Relay. This relay race takes you through beautiful national parks, and it takes place during a perfect time of the year: August. If you don't already have plans, mark your calendar for August 19-20th, get together 11 of your friends/family and get ready to have a fantastic time. You can check out the details at http://www.grandtetonrelay.com. Plus, this is a brand new race, so you will be among the first to say you did it!
-Trail Races. My friends at the Pleasant Grove Fire Department have turned me onto trail running, and a group of us will be running the XTERRA trail race on September 25th, in Ogden, Utah. I am totally psyched about this. You can check it out at http://www.xterraplanet.com/xduro/nationals.htm. I am by no means going for the championship, but I am going to run just for the thrill of it.
-RunnerCross. What's RunnerCross? You have to check this out! It's coming up quick- July 9th. It is an off-road race that is an obstacle course. You will get dirty. You will most likely fall once, twice (or maybe five times). You will laugh. You will have a blast. It is an experience to have. Plus, you can bring your family along- they have activities to keep everyone happy. Visit http://www.runnercross.com/events/salt-lake-city/.
I have another new adventure, and it's definitely not for the weak-hearted. My Friend Monica and I are planning on taking a skydiving trip in September. Yep-you read correctly. I can't even begin to explain how excited I am. We had actually planned to go last year, but something happened to both of us that prevented us from taking the trip. So, we are crossing our fingers and praying hard that this year, things happen in our favor. If you are up to an amazing adrenaline rush, check out http://www.skydiveutah.com/.
If you find that you are not ready to take on any of these adventures, it's OK. But, I encourage you to find something that you have never done before, take a leap of faith, and do it. It is an amazing feeling when you experience something new, and you usually learn things about yourself that you never knew before. Doors open that you didn't know existed. Make it a goal to take on at least one new adventure this summer-you'll be glad you did!
Yes, competing in a triathlon definitely counts. While I am working on overcoming my fear of water, I will
be taking on other new adventures, and I invite you to break out of your box of comfort and try one (or more) for yourself.
-Ragnar. OK, I know Ragnar is over. But, it was a new adventure for me, and I loved it. There is another similar race that I am excited to take on, and I want to share: The Grand Teton Relay. This relay race takes you through beautiful national parks, and it takes place during a perfect time of the year: August. If you don't already have plans, mark your calendar for August 19-20th, get together 11 of your friends/family and get ready to have a fantastic time. You can check out the details at http://www.grandtetonrelay.com. Plus, this is a brand new race, so you will be among the first to say you did it!
-Trail Races. My friends at the Pleasant Grove Fire Department have turned me onto trail running, and a group of us will be running the XTERRA trail race on September 25th, in Ogden, Utah. I am totally psyched about this. You can check it out at http://www.xterraplanet.com/xduro/nationals.htm. I am by no means going for the championship, but I am going to run just for the thrill of it.
-RunnerCross. What's RunnerCross? You have to check this out! It's coming up quick- July 9th. It is an off-road race that is an obstacle course. You will get dirty. You will most likely fall once, twice (or maybe five times). You will laugh. You will have a blast. It is an experience to have. Plus, you can bring your family along- they have activities to keep everyone happy. Visit http://www.runnercross.com/events/salt-lake-city/.
I have another new adventure, and it's definitely not for the weak-hearted. My Friend Monica and I are planning on taking a skydiving trip in September. Yep-you read correctly. I can't even begin to explain how excited I am. We had actually planned to go last year, but something happened to both of us that prevented us from taking the trip. So, we are crossing our fingers and praying hard that this year, things happen in our favor. If you are up to an amazing adrenaline rush, check out http://www.skydiveutah.com/.
If you find that you are not ready to take on any of these adventures, it's OK. But, I encourage you to find something that you have never done before, take a leap of faith, and do it. It is an amazing feeling when you experience something new, and you usually learn things about yourself that you never knew before. Doors open that you didn't know existed. Make it a goal to take on at least one new adventure this summer-you'll be glad you did!
Testing The Waters
After taking a week off from running (which drove me crazy), I felt good enough this morning to test the waters and hit the pavement.
Oh, it felt so good. I took it slow, and I only ran a couple of miles, but the good news is that everything went well. It seems that all of my injuries have healed enough-I just need to remember to take it slow during this first week back.
My advice to all of you that may have an injury of any sort: Always take it slow when you first get back into any form of exercise. If you are anything like me, you are anxious to jump right back into whatever you were doing before your injury, and at the level you were doing it at. However, by doing so, you will only increase your risk of re-injury. Be patient, and take things nice and slow. Once your body is used to the level of activity you start at, then increase your endurance about 10% per week, until you are back at 100%.
Another key element: remember the strength training. It's important to strengthen your core as well as the area of injury. When you have a strong core, the rest of your body is better able to handle the level of exercise you are putting it through.
I am happy to be back. I wish you all a safe and injury-free summer. Get out and enjoy!
Oh, it felt so good. I took it slow, and I only ran a couple of miles, but the good news is that everything went well. It seems that all of my injuries have healed enough-I just need to remember to take it slow during this first week back.
My advice to all of you that may have an injury of any sort: Always take it slow when you first get back into any form of exercise. If you are anything like me, you are anxious to jump right back into whatever you were doing before your injury, and at the level you were doing it at. However, by doing so, you will only increase your risk of re-injury. Be patient, and take things nice and slow. Once your body is used to the level of activity you start at, then increase your endurance about 10% per week, until you are back at 100%.
Another key element: remember the strength training. It's important to strengthen your core as well as the area of injury. When you have a strong core, the rest of your body is better able to handle the level of exercise you are putting it through.
I am happy to be back. I wish you all a safe and injury-free summer. Get out and enjoy!
Thursday, June 23, 2011
Clarifying Ragnar
My post today is to clarify a few things about my Ragnar experience. Apparently, my detailed post on my adventure left some people thinking I was tortured and had a horrible time-So, they have asked "Why would you want to do it again?" On the contrary- I had the best time!!!! :)
For those of you who don't know me very well, or at all- I am known for my long, detailed stories. I seriously don't think I could keep things short if my life depended on it (just ask anyone who knows me well). I have tried keeping things short and sweet, but that's just not me.
So, when you read about every ache, pain and blister I have; every trial and triumph; just take it all in stride and realize that unless I absolutely say I hate something, I am really enjoying it. Oh, I don't enjoy pain, but I enjoy the overall experience.
Second-some of the injuries that Jess, Mindy and I had on Ragnar happened before Ragnar-it's just that running two races back-to-back didn't help things at all. So, No-Ragnar wasn't a horribly hard race that caused all of these injuries. We just overdid things.
Third-Would I recommend Ragnar for just anyone? Well.........no. I'm not saying you have to be a super athlete to participate (believe me, not everyone that does it is), but if you don't like running, lack of sleep, being dirty, getting a little crazy and having the time of your life-then this is definitely not for you. If you are up for an adventure you'll never forget, then I say get a team together and go for it!
I hope that cleared things up.
Tuesday, June 21, 2011
Running Ragnar-A New Adventure
As you read in my last post, I ran Ragnar this past weekend. This was a new adventure for me, and I was so excited for it. For those of you that are wondering what in the world Ragnar is........well, in a nutshell it's a 188 mile relay (apparently this year it was almost 192 miles) across the Wasatch Back- beginning in Logan and ending in Park City. This year, about 14,000 runners took part in this crazy idea of a race. I have wanted to run Ragnar for several years now, but until this year it just didn't happen.
I have been training for this event for several months. I have run more hills than I ever care to again, and I have been training to run at different times of the day. Again, for those of you that are wondering why..........During this race, if you are a member of a 12 person team, then you run 3 legs. If you are a member of an Ultra (6 person) team, then you each run 6 legs. This means that you run at different times of the day, and the chances of getting any sleep................well, are slim-to-none.
So, Let me break down the weekend for you:
Thursday
I spend the day cleaning, packing and grocery shopping for both my family while I'm gone, and for my trip.
4:30pm- I head to Jess' house to get loaded up and headed out.
5-6:00pm-Jess, Mindy and I are preparing the food for the trip and packing everything up
6:30pm-The rest of the team arrives and we get their stuff loaded into the cars
6:45pm-We all head to Olive Garden for dinner
9:00pm-We are finished with dinner, have picked up anything that anyone had forgotten, and are on our way up to Ogden to stay at our friend Ally's parents' house.
11:00pm- While the guys are busy decorating our vehicles, the girls are separating the food and necessities between the two vehicles.
Friday
12:30am- We make an attempt to get some sleep
1:45am-I can't sleep
2:30am- Still can't sleep
3:00am-Finally fell asleep
4:30am-Alarm goes off-time to get ready
5:45am-The girls all head out the door and head to USU Campus to make our start time
6:30am-We get our "Tribal Tattoos"
7:30am-And we're off! Jess starts us off. This girl runs like a Cheetah-she is amazingly fast.
11:06am-It's my turn! I was runner 5, and my first leg was up Avon Pass- an all-dirt road/trail. My run was 7.4 miles long with a 1,200 foot incline. It actually wasn't as bad as I thought run-wise, but it was worse than I thought, because with all of the cars passing by, I ate dirt the entire time. I drank a lot of water to wash it all down.
12:26pm-I pass off the "baton/bracelet" to Kristin. By this time, I have pain shooting through my leg. I spent the rest of the race rubbing Mindy's "magic oil" on it to keep the pain to a minimum.
2:00pm- The girls are through with leg #1, and the baton is passed off to the guys. For a few hours, the girls can take a break.
9:13pm- I run my second leg. This run didn't seem so bad-it was only 4.2 miles. I took off: my leg seemed to be holding up ok, and I had more energy than I thought I would. But..........by mile 3, my leg was screaming, and the blister that popped up at Utah Valley the week before, was back again-with a vengence. Then, out of nowhere, my left IT ban began to throb. I ran with all that I had left, and at 9:48pm I handed the baton off to Kristin once again. I was so glad to be done.
10:45pm-The girls are done for the night, and the guys take over. We drove to Oakley where the next major exchange would take place.
Saturday
12:45am-We finally get to the rodeo grounds in Oakley, and decide to "sleep" in the car until the guys showed up. Sleep..........right. I did my best to lie down in the driver's seat, while everyone else crammed together in the passenger seat and in the back of the Aspen we were in. We were packed like sardines.
I was so uncomfortable that I couldn't sleep. Every time I would roll over, pain would shoot through my leg. Just when I started to fall asleep, a group of people would pull up next to us, and they were anything but quiet. I maybe got 1 1/2 hours of sleep before it was time to go for round 3.
5:30am-Jess is on her last leg. By this time, her left IT band was so bad that she just walked her whole leg. Remember, this is the "Cheetah", so for her to walk you know it hurts.
6:30am-Mindy takes over. Same thing with her. Both of her knees are in such bad shape that she traded Tanya runs, and then has to end up walking her leg anyway.
9:46am- My 3rd and final leg was under way. This one was only 3 miles-piece of cake. I swallowed my ibuprofen, rubbed the oil on both legs, and took off. I cranked my music and did my best to ignore my aching legs. I was doing pretty good.........until I turned a corner to see the monster of a hill I had to run. I won't share with you the thoughts that were going through my head, but let's just say that I wasn't happy. However, I made it up and then down that hill, and I then ran as hard as I could for the last 3/4 mile. When I reached Kristin, I was so relieved to be DONE. From here on out, I could sit back and relax.........
10:30am-the girls all went to Chick's in Heber for breakfast. It's funny- I had no appetite whatsoever, but when the food came I inhaled it like I hadn't eaten in days. It was the first actual meal we had eaten in almost 24 hours.
I have been training for this event for several months. I have run more hills than I ever care to again, and I have been training to run at different times of the day. Again, for those of you that are wondering why..........During this race, if you are a member of a 12 person team, then you run 3 legs. If you are a member of an Ultra (6 person) team, then you each run 6 legs. This means that you run at different times of the day, and the chances of getting any sleep................well, are slim-to-none.
So, Let me break down the weekend for you:
Thursday
I spend the day cleaning, packing and grocery shopping for both my family while I'm gone, and for my trip.
4:30pm- I head to Jess' house to get loaded up and headed out.
5-6:00pm-Jess, Mindy and I are preparing the food for the trip and packing everything up
6:30pm-The rest of the team arrives and we get their stuff loaded into the cars
6:45pm-We all head to Olive Garden for dinner
9:00pm-We are finished with dinner, have picked up anything that anyone had forgotten, and are on our way up to Ogden to stay at our friend Ally's parents' house.
11:00pm- While the guys are busy decorating our vehicles, the girls are separating the food and necessities between the two vehicles.
Our "Tiki Mobile"
12:30am- We make an attempt to get some sleep
1:45am-I can't sleep
2:30am- Still can't sleep
3:00am-Finally fell asleep
4:30am-Alarm goes off-time to get ready
5:45am-The girls all head out the door and head to USU Campus to make our start time
6:30am-We get our "Tribal Tattoos"
Just a few of my "Tattoos"
7:30am-And we're off! Jess starts us off. This girl runs like a Cheetah-she is amazingly fast.
11:06am-It's my turn! I was runner 5, and my first leg was up Avon Pass- an all-dirt road/trail. My run was 7.4 miles long with a 1,200 foot incline. It actually wasn't as bad as I thought run-wise, but it was worse than I thought, because with all of the cars passing by, I ate dirt the entire time. I drank a lot of water to wash it all down.
1 Leg Down........
9:13pm- I run my second leg. This run didn't seem so bad-it was only 4.2 miles. I took off: my leg seemed to be holding up ok, and I had more energy than I thought I would. But..........by mile 3, my leg was screaming, and the blister that popped up at Utah Valley the week before, was back again-with a vengence. Then, out of nowhere, my left IT ban began to throb. I ran with all that I had left, and at 9:48pm I handed the baton off to Kristin once again. I was so glad to be done.
10:45pm-The girls are done for the night, and the guys take over. We drove to Oakley where the next major exchange would take place.
Saturday
12:45am-We finally get to the rodeo grounds in Oakley, and decide to "sleep" in the car until the guys showed up. Sleep..........right. I did my best to lie down in the driver's seat, while everyone else crammed together in the passenger seat and in the back of the Aspen we were in. We were packed like sardines.
I was so uncomfortable that I couldn't sleep. Every time I would roll over, pain would shoot through my leg. Just when I started to fall asleep, a group of people would pull up next to us, and they were anything but quiet. I maybe got 1 1/2 hours of sleep before it was time to go for round 3.
5:30am-Jess is on her last leg. By this time, her left IT band was so bad that she just walked her whole leg. Remember, this is the "Cheetah", so for her to walk you know it hurts.
6:30am-Mindy takes over. Same thing with her. Both of her knees are in such bad shape that she traded Tanya runs, and then has to end up walking her leg anyway.
9:46am- My 3rd and final leg was under way. This one was only 3 miles-piece of cake. I swallowed my ibuprofen, rubbed the oil on both legs, and took off. I cranked my music and did my best to ignore my aching legs. I was doing pretty good.........until I turned a corner to see the monster of a hill I had to run. I won't share with you the thoughts that were going through my head, but let's just say that I wasn't happy. However, I made it up and then down that hill, and I then ran as hard as I could for the last 3/4 mile. When I reached Kristin, I was so relieved to be DONE. From here on out, I could sit back and relax.........
10:30am-the girls all went to Chick's in Heber for breakfast. It's funny- I had no appetite whatsoever, but when the food came I inhaled it like I hadn't eaten in days. It was the first actual meal we had eaten in almost 24 hours.
So Happy To Be Done
12:30pm-We arrive at the finish line and wait for the guys to show up. We wait, and wait, and wait.........
3:30pm- FINALLY, the guys arrive and we cross the finish line as a team!
Team Evolo
(waiting for our last runner)
Thanks to our mascot, Zac, we even made the Deseret News: http://www.deseretnews.com/article/700145334/Wasatch-Back-runners-raced-for-family-titles.html?pg=2
As you look through the pictures, you'll see us there. By the end of the race, everyone knew about our mascot. However, I do have to say that we were not the only ones with crazy costumes. You would not believe some of the things we saw. There was a team entirely dressed as different Super Heroes; some of the BYU team members were dressed in nothing but Speedos; and there were guys dressed in grass skirts and coconut shells. Some pretty insane stuff. But, that's all part of the fun. Here are a few photos of some of my favorite vehicles:
I love this one! Written all over were things like: Running is a mental sport & we are all insane!
and Insane in the Brain!
This car was completely decorated with monkeys and bananas.
It was one of the funnier, and cleaner themes-believe it, or not.
I came home exhausted, sore and filthy. I showered, went to dinner and hung out with my family, before finally crashing around 10:30pm. I actually got up in time for 9am church- but, as soon as I got home, I slept until 5pm. Then, I was up for a few hours before crashing for the night around 9pm.
It was a crazy time. In some ways it was harder than I thought it would be, and in other ways it was easier than I thought it would be. In the end, I would do it all again in a heartbeat. It was a TOTAL BLAST!!!!! I was part of an awesome team, and I love them all to death. A major part of the experience you have depends on the type of team you have, and my team was amazing. I can't wait until next year! YES- I may be insane :)
Sunday, June 19, 2011
Running Ragnar (Summary)
I ran Ragnar this weekend, for the first time. I had a blast! Due to exhaustion and time constraints, my full post along with pictures will have to wait another day or two. But, I have some fun stories to share, along with new adventures that I have coming up (and recommend for you).
I hope you all had a wonderful weekend, and Happy Father's Day to all of you guys out there!
Stay tuned............................................................
I hope you all had a wonderful weekend, and Happy Father's Day to all of you guys out there!
Stay tuned............................................................
Monday, June 13, 2011
Learn From My Mistakes
So, Saturday was the Utah Valley Marathon and Half Marathon- I chose to run the half. Piece of cake. I've run many half marathons before, so this one should be easy...............SHOULD be. Right. The race turned out to be an event filled with trials and blessings. But, before I get into it all, I need to back up to the beginning of the week. Oh, and while I'm at it- do you remember my post on injury prevention? Today I will add some "Do Not's" to my list. Why? Well...........let's just say that I found out the hard way and I'm hoping that through this you won't make the same mistakes I made.
First "Do Not": Don't break in new shoes the week before a race. OK, add to that: don't break in two new pairs of shoes the week before a race. Oh, I know better. I have always known that you need about three weeks to break in shoes, but my partners and I had agreed to wear one of our clients' shoes for the race. The problem: we didn't receive the shoes until the week before. So, I sucked it up and did my best to try and break them in as much as possible. We all did. What we should have done was tell our client "Sorry" and wait until after Utah Valley to begin breaking them in, and then done it slowly. These aren't like any other running shoe I've worn. They are Zero Drop, which basically means it's almost like running barefoot. It also means that you have to train your body to run a little differently because they don't have the cushion that other shoes have. Because of this, it takes about 4-6 weeks for your body to completely adjust and not feel sore. Let me repeat: 4-6 WEEKS! Not one, 4-6. Just remember that.........
As for my other new pair- well, I had already begun breaking them in a few days before, and they are actually pretty comfortable- but still too new to run long distances in.
Second "Do Not": There is such a thing as over rolling and over stretching. You can bruise your muscles, and you can actually make things worse. Remember that..........
Third "Do Not": Do not wait until race day to try out new equipment. Yeah, I know this too. Remember........
So, here's how it all fits together: I was already in the process of breaking in one pair of shoes, and things were going pretty well. Then, our shoes from our client FINALLY arrive, and although my gut said to stay away, I laced up and hit the pavement. I made it 3 miles when my calves began screaming at me, my IT band became irritated, and I got my first blister ever from running. Ugh.
Luckily, I brought another pair of shoes with me-only, they were my other new pair. After lacing those up, I managed to make it another 4 miles before my body yelled it was time to quit. I knew I was in trouble, but I kept telling myself that if I gave it a few days, I would be OK. I rolled; I massaged. I rolled some more. I went a few days without running and then once again hit the pavement. I made it 3 miles and limped back to my car. I had 72 hours before the race and my stomach was turning into knots. I always tell people "listen to your body. push yourself, but not to the point of injury". Obviously, I didn't follow my own advice. Once again, I rolled and massaged, rolled and massaged. At this point, the muscles in my right leg were becoming tender and bruised.
So, I skipped another day of running. Thursday- I hit the pavement once again. I started out well and I was getting excited because I thought I made it through. At 5.2 miles...........pain shot through my leg like a hundred needles were stuck in my knee. I limped back to the car and knew I was toast.I rolled and massaged, and that didn't even feel good anymore. It was about this time that I found out that you can over roll and over stretch- GREAT.
I didn't run on Friday, and as I headed to the pre-race expo to pick up my packet, I seriously debated on whether I should run or not.
Knowing myself as I do, I knew that if I didn't run I would regret it. Although I had a very good reason not to run, I told myself that if I could run an entire marathon (my first marathon) in worse condition than I am now, then I can run a half and be fine.
I ate a good breakfast, had all of my things together, and my friends and I were on our way to the buses at 3:20am. My leg was feeling pretty good, but something kept telling me that I should wrap it........I didn't.
At 4:15, we loaded the buses and headed up the canyon. It was pretty warm for that time in the morning, and I was excited about that. By the time 6am rolled around, I was more than ready to go. At 6am, the race started and we were off. The first 7 miles flew by pretty quickly, and I was feeling good. I was running with my friend Tanya and another friend of hers, and we were all keeping a good pace. At mile 9, things began to change. My leg was beginning to tell me it was done, and so to try and compensate for it, I began to run on the ball of my foot.......wrong thing to do. At mile 10, my leg was screaming at me, and at mile 11 I found that I had acquired a blister on the ball of my foot-just so you know, the blister hurt worse than my IT band did. To make a long story short, I basically limped the last 2 miles of the race. If it weren't for my friend Tanya, I would have walked the last 2 miles, but there was no way she was going to let me. She pushed me and encouraged me every step. She stayed with me the entire time, even though she didn't have to. She was amazing. This is the first official race that I have run with a friend in years, and I have to say that running with friends is so much better than running alone, for many, many reasons. Thanks Tanya, you're the best!
In the end, I finished with a time of 2:01:28- not bad. Not what I was aiming for, but not bad. And hey- I finished! I always have three goals: 1-Finish 2-Don't finish last 3-Improve on my time. I am proud to say that I have accomplished this at every race, so I really can't complain.
First "Do Not": Don't break in new shoes the week before a race. OK, add to that: don't break in two new pairs of shoes the week before a race. Oh, I know better. I have always known that you need about three weeks to break in shoes, but my partners and I had agreed to wear one of our clients' shoes for the race. The problem: we didn't receive the shoes until the week before. So, I sucked it up and did my best to try and break them in as much as possible. We all did. What we should have done was tell our client "Sorry" and wait until after Utah Valley to begin breaking them in, and then done it slowly. These aren't like any other running shoe I've worn. They are Zero Drop, which basically means it's almost like running barefoot. It also means that you have to train your body to run a little differently because they don't have the cushion that other shoes have. Because of this, it takes about 4-6 weeks for your body to completely adjust and not feel sore. Let me repeat: 4-6 WEEKS! Not one, 4-6. Just remember that.........
As for my other new pair- well, I had already begun breaking them in a few days before, and they are actually pretty comfortable- but still too new to run long distances in.
Second "Do Not": There is such a thing as over rolling and over stretching. You can bruise your muscles, and you can actually make things worse. Remember that..........
Third "Do Not": Do not wait until race day to try out new equipment. Yeah, I know this too. Remember........
So, here's how it all fits together: I was already in the process of breaking in one pair of shoes, and things were going pretty well. Then, our shoes from our client FINALLY arrive, and although my gut said to stay away, I laced up and hit the pavement. I made it 3 miles when my calves began screaming at me, my IT band became irritated, and I got my first blister ever from running. Ugh.
Luckily, I brought another pair of shoes with me-only, they were my other new pair. After lacing those up, I managed to make it another 4 miles before my body yelled it was time to quit. I knew I was in trouble, but I kept telling myself that if I gave it a few days, I would be OK. I rolled; I massaged. I rolled some more. I went a few days without running and then once again hit the pavement. I made it 3 miles and limped back to my car. I had 72 hours before the race and my stomach was turning into knots. I always tell people "listen to your body. push yourself, but not to the point of injury". Obviously, I didn't follow my own advice. Once again, I rolled and massaged, rolled and massaged. At this point, the muscles in my right leg were becoming tender and bruised.
So, I skipped another day of running. Thursday- I hit the pavement once again. I started out well and I was getting excited because I thought I made it through. At 5.2 miles...........pain shot through my leg like a hundred needles were stuck in my knee. I limped back to the car and knew I was toast.I rolled and massaged, and that didn't even feel good anymore. It was about this time that I found out that you can over roll and over stretch- GREAT.
I didn't run on Friday, and as I headed to the pre-race expo to pick up my packet, I seriously debated on whether I should run or not.
Knowing myself as I do, I knew that if I didn't run I would regret it. Although I had a very good reason not to run, I told myself that if I could run an entire marathon (my first marathon) in worse condition than I am now, then I can run a half and be fine.
I ate a good breakfast, had all of my things together, and my friends and I were on our way to the buses at 3:20am. My leg was feeling pretty good, but something kept telling me that I should wrap it........I didn't.
At 4:15, we loaded the buses and headed up the canyon. It was pretty warm for that time in the morning, and I was excited about that. By the time 6am rolled around, I was more than ready to go. At 6am, the race started and we were off. The first 7 miles flew by pretty quickly, and I was feeling good. I was running with my friend Tanya and another friend of hers, and we were all keeping a good pace. At mile 9, things began to change. My leg was beginning to tell me it was done, and so to try and compensate for it, I began to run on the ball of my foot.......wrong thing to do. At mile 10, my leg was screaming at me, and at mile 11 I found that I had acquired a blister on the ball of my foot-just so you know, the blister hurt worse than my IT band did. To make a long story short, I basically limped the last 2 miles of the race. If it weren't for my friend Tanya, I would have walked the last 2 miles, but there was no way she was going to let me. She pushed me and encouraged me every step. She stayed with me the entire time, even though she didn't have to. She was amazing. This is the first official race that I have run with a friend in years, and I have to say that running with friends is so much better than running alone, for many, many reasons. Thanks Tanya, you're the best!
In the end, I finished with a time of 2:01:28- not bad. Not what I was aiming for, but not bad. And hey- I finished! I always have three goals: 1-Finish 2-Don't finish last 3-Improve on my time. I am proud to say that I have accomplished this at every race, so I really can't complain.
WE DID IT, INJURIES & ALL!
Meet Mister Blister
Among my injuries, my monitor rubbed another nice blister, which has now scabbed over. I'm not sure I'll be wearing it again. It hurts. Don't worry, I'm not posting a picture of that one. :)
I wasn't the only one with injuries that day. Andrea did brave it and wore our clients' shoes. She ended up with bloody heals and blisters. Jess' IT band injury was bad enough that she listened to her body and didn't run at all. She is one smart girl-but, we missed you, Jess!
Overall, the course was beautiful and it was a great experience. I am looking forward to running it again next year-injury free!
So, I hope that through sharing my mistakes you will not experience the same fate that I have. PLEASE-learn from this. I'm trying to spare you the pain.
**On a side note, hats off to Alicia- she ran the marathon and did it in 4:19. WAY TO GO ALICIA!!!!! She was also able to raise $400 from her virtual 5K for her Train4Autism goal-Congrats! I want to thank all of you that participated in it, you're awesome!
Wednesday, June 1, 2011
Signs of a Running Addict
(this is just for fun)
You may be addicted to running if:
-There are two sizes of jeans in your closet: one for training season and one for off season (so true!)
-You experience temporary memory loss: You limp across the marathon finish line in complete pain and exhaustion, vow to never run another marathon again, then turn around and start training for the next one a few weeks later
-You can name the exact distance from your house to every landmark around the city (or town)
-You can eat 4,500 calories and still be in negative calories for the day
-You can't see out of your rear windshield because it's covered with stickers from all the races you've run
-You could watch an entire marathon and not get bored
-You consistently check out all the running stores for the latest styles
-Your shoe collection consists of more running shoes than regular shoes
-You get excited when you find a new GU or Energy Block flavor
-You keep track of your shoe's mileage (only an addicted runner could appreciate this)
-You get up earlier on weekends to run than you do during the week for work
- You plan your family vacations around your races
-Your race is part of your family vacation
-You have your race schedule for the next year planned before the current season is even over
-Your tan lines from your running tank and shorts are darker than your swimming suit tan lines
-If you miss a day of running, everyone avoids you because of the bad mood you're in
-If you miss a day of running, your whole day is thrown off
-You climb into bed at night, and you're still wearing your Garmin
*If you have any "signs" of your own to add to this list, please feel free. I have come to learn that you just never know how far a runner's addiction will go............ HAPPY RUNNING! :)
You may be addicted to running if:
-There are two sizes of jeans in your closet: one for training season and one for off season (so true!)
-You experience temporary memory loss: You limp across the marathon finish line in complete pain and exhaustion, vow to never run another marathon again, then turn around and start training for the next one a few weeks later
-You can name the exact distance from your house to every landmark around the city (or town)
-You can eat 4,500 calories and still be in negative calories for the day
-You can't see out of your rear windshield because it's covered with stickers from all the races you've run
-You could watch an entire marathon and not get bored
-You consistently check out all the running stores for the latest styles
-Your shoe collection consists of more running shoes than regular shoes
-You get excited when you find a new GU or Energy Block flavor
-You keep track of your shoe's mileage (only an addicted runner could appreciate this)
-You get up earlier on weekends to run than you do during the week for work
- You plan your family vacations around your races
-Your race is part of your family vacation
-You have your race schedule for the next year planned before the current season is even over
-Your tan lines from your running tank and shorts are darker than your swimming suit tan lines
-If you miss a day of running, everyone avoids you because of the bad mood you're in
-If you miss a day of running, your whole day is thrown off
-You climb into bed at night, and you're still wearing your Garmin
*If you have any "signs" of your own to add to this list, please feel free. I have come to learn that you just never know how far a runner's addiction will go............ HAPPY RUNNING! :)
Friday, May 27, 2011
Train4Autism Virtual 5K
If you have read my post about how awesome it is to run for a cause, then you know that I will take any chance I have to participate in any such race- well, my new friend Alicia is running for a great cause that is close her heart, and she needs your help. She will be running the Utah Valley Marathon on June 11th, and she is running for Train4Autism. She is in need of help to raise money for this charity, and she is hosting a virtual 5K in order to help raise the remaining money needed to reach her goal. It's really easy to do, and she has some fantastic companies that have donated great prizes that she will give out at the end of this 5K. Please, go check out her website, share this with your friends and family, join me and let's have a fun, group 5K experience, all while supporting Alicia and Autism Awareness. aliciaruns.blogspot.com Good Luck, Alicia!
THANKS, EVERYONE! :)
THANKS, EVERYONE! :)
Wednesday, May 25, 2011
Energy Draining Habits
Let's talk about our habits for a minute.We all have them. Some habits can be good, and then some can be bad-not just bad, but bad for us.
Believe it or not, some of your habits may be draining the energy right out of you and you don't even know it (our bodies can be sneaky that way). The following are definite "energy drainers":
Attitude. If you find that you consistently "wake up on the wrong side of the bed", that negative attitude quickly turns into a negative mood that will last for as long as you allow it to. Negativity depletes your energy. Instead, "fake it until you make it"-smile even if you don't feel like it. Think happy thoughts until you feel your attitude change to a more pleasant one. Surround yourself with positive people. Eventually, you'll find that the more positive you are, the more energy you have.
Keep it straight. If you have your computer sitting lower than your head, you are creating several problems. That heavy head of yours weighs about 10 pounds, so you can imagine the strain on the muscles in your neck, back, and shoulders from having to support it at an angle -- especially for hours on end. Experts say all that effort decreases blood and oxygen flow to your brain by as much as 30 percent, making you feel tired. Arrange your desk so you can sit straighter, try back and neck stretches throughout the day, and try core-strengthening exercises to improve your posture: Pilates is great for this.
Play That Funky Music. Research shows that upbeat music makes runners stride more quickly. The chances are great that it'll have the same positive effect on you, as you're sitting at your desk powering through that spreadsheet, or just going about your everyday routine on "auto pilot". Take a few minutes and put together some fun, upbeat tunes on your playlist, and see if you don't notice a difference in the way you work. If you need any suggestions, let me know-I'd be more than happy to help out.
Sleeping in on weekends. Sure, it feels amazing to sleep past your normal "wake up time" on Saturdays and Sundays. But once you finally get up, you'll feel groggy for quite a while -- a condition called sleep inertia, which is caused by your body being tricked into falling into a deeper sleep than you're used to at that hour. The best bet? Sleep in an extra 30 or 60 minutes both days, and then get moving with some good old fashioned exercise-take your dog for a morning jog, or go for a swim to get that heart pumping and the blood flowing. Then, stay active all day long-you'll find it easier to get things done, and you'll feel better both physically and emotionally.
Water consumption. Experts say you should shoot for half your body weight in ounces. So, a 120-pound woman should drink 60 ounces. Add an additional 20 ounces for every hour of exercise. Why? Dehydration exacerbates grogginess! If you're looking for something a little more flavorful than plain old water, try adding some crystal light or Special K Protein Drink Mix in your water. You can also add a little lemon for just enough flavor. Drinking carbonated drinks is not the solution, no matter how good they may taste.
Stretching. Exercise experts say that a good, all-body stretch expedites recovery after your long, hard run or cycle and improves circulation, both of which will keep you feeling energized long after you've left the gym. Skip this crucial step, and you may find yourself feeling sleepy and sore. Give your body a good warm-up before your main workout, and stretch well after the workout when your muscles are loose-you will experience less injury this way.
Pita and hummus. A lot of foods give you energy, but the pita-hummus combo is the best choice because it has the three components -- fat, carbs, and protein -- that keep your brain awake and ready for action. To keep your energy going throughout the day, munch on foods that contain the following nutrients: Vitamin E, Iron, Potassium, Zinc and Magnesium. If you get in your daily recommended servings of fruits, veggies, nuts and beans (varied kinds), you are more likely to accomplish this than if you choose to eat refined and processed foods (which will cause your energy levels to skyrocket and then plummet faster than anything).
If you find that any of these habits may be on your list, then make some changes and take notice in the difference in energy your body has.
Believe it or not, some of your habits may be draining the energy right out of you and you don't even know it (our bodies can be sneaky that way). The following are definite "energy drainers":
Attitude. If you find that you consistently "wake up on the wrong side of the bed", that negative attitude quickly turns into a negative mood that will last for as long as you allow it to. Negativity depletes your energy. Instead, "fake it until you make it"-smile even if you don't feel like it. Think happy thoughts until you feel your attitude change to a more pleasant one. Surround yourself with positive people. Eventually, you'll find that the more positive you are, the more energy you have.
Keep it straight. If you have your computer sitting lower than your head, you are creating several problems. That heavy head of yours weighs about 10 pounds, so you can imagine the strain on the muscles in your neck, back, and shoulders from having to support it at an angle -- especially for hours on end. Experts say all that effort decreases blood and oxygen flow to your brain by as much as 30 percent, making you feel tired. Arrange your desk so you can sit straighter, try back and neck stretches throughout the day, and try core-strengthening exercises to improve your posture: Pilates is great for this.
Play That Funky Music. Research shows that upbeat music makes runners stride more quickly. The chances are great that it'll have the same positive effect on you, as you're sitting at your desk powering through that spreadsheet, or just going about your everyday routine on "auto pilot". Take a few minutes and put together some fun, upbeat tunes on your playlist, and see if you don't notice a difference in the way you work. If you need any suggestions, let me know-I'd be more than happy to help out.
Sleeping in on weekends. Sure, it feels amazing to sleep past your normal "wake up time" on Saturdays and Sundays. But once you finally get up, you'll feel groggy for quite a while -- a condition called sleep inertia, which is caused by your body being tricked into falling into a deeper sleep than you're used to at that hour. The best bet? Sleep in an extra 30 or 60 minutes both days, and then get moving with some good old fashioned exercise-take your dog for a morning jog, or go for a swim to get that heart pumping and the blood flowing. Then, stay active all day long-you'll find it easier to get things done, and you'll feel better both physically and emotionally.
Water consumption. Experts say you should shoot for half your body weight in ounces. So, a 120-pound woman should drink 60 ounces. Add an additional 20 ounces for every hour of exercise. Why? Dehydration exacerbates grogginess! If you're looking for something a little more flavorful than plain old water, try adding some crystal light or Special K Protein Drink Mix in your water. You can also add a little lemon for just enough flavor. Drinking carbonated drinks is not the solution, no matter how good they may taste.
Stretching. Exercise experts say that a good, all-body stretch expedites recovery after your long, hard run or cycle and improves circulation, both of which will keep you feeling energized long after you've left the gym. Skip this crucial step, and you may find yourself feeling sleepy and sore. Give your body a good warm-up before your main workout, and stretch well after the workout when your muscles are loose-you will experience less injury this way.
Pita and hummus. A lot of foods give you energy, but the pita-hummus combo is the best choice because it has the three components -- fat, carbs, and protein -- that keep your brain awake and ready for action. To keep your energy going throughout the day, munch on foods that contain the following nutrients: Vitamin E, Iron, Potassium, Zinc and Magnesium. If you get in your daily recommended servings of fruits, veggies, nuts and beans (varied kinds), you are more likely to accomplish this than if you choose to eat refined and processed foods (which will cause your energy levels to skyrocket and then plummet faster than anything).
If you find that any of these habits may be on your list, then make some changes and take notice in the difference in energy your body has.
Friday, May 20, 2011
Overcoming Obstacles
OK, I know that my telling you about my first marathon experience was not very comforting or encouraging if you are even contemplating the idea of taking up running. It sounds anything but fun, right? In fact, it probably sounds painful, grueling, and overall dreadful. Who would want to spend their time and energy on something that could potentially wind them up in the operating room?
Trust me, there is a method to the madness. I chose to share my experience with you so that you can hopefully learn from my mistakes and make wiser choices. As I explain the rest of my story, hopefully you will see what I mean.
So, as I was saying- it really could not get any worse than what I had already gone through. Although I had never had the intention of running another marathon, my competitive side knew I was capable of doing better and so I immediately put my mind to it. I knew that I had "trained" the best that I knew how, but that was the problem-I didn't really know what I was doing. I had spent a little over a year just running and trying to build up my endurance, and that was it. I didn't train with anyone; I didn't read anything or ask anyone what to do because I simply didn't know those were options.
However, after visiting the doctor and hearing the news that he wanted to operate because my knee was toast, I instantly began changing things. There was no way I was going to let them touch my knee. Not that I don't believe in modern medicine- I have gone under the knife a few times because there were no other options, but I knew that there had to be another option in order to for me to keep running.
To try and keep my extremely long story a little shorter, let's just say that I spent A LOT of time looking things up on the Internet, reading running magazines, watching and talking with other runners, etc. I got new running shoes, I tried different things (gels, chomps, running belts), I changed the way I ate (I began to eat healthier), and I changed the way I train. I didn't just run, I strength trained as well. As it turned out, that saved my knee. As I strength trained and ate healthier, my body got stronger. Then, I began to take some amazing supplements-which, for those of you who know me, you know I hate taking pills. But I took them faithfully, and along with the other changes I made, I became stronger and healthier than I have ever been.
One year later, it was time for the St. George Marathon. This was the day I had been waiting for, and I knew I was ready. I was up at 3:30am getting ready. As I got ready, I began to get butterflies in my stomach- I peaked out the window........no rain. Not even a cloud in the sky-whew! At 4:30am, I found myself boarding the bus once again. Slowly, my stomach started to tie into knots, but I quietly rode up the canyon, listening to other runners chatting nonstop. I began to engage in some conversation, and it took my mind off of my nerves.
As we pulled up to the start line and got off the bus, I found myself looking around and instantly I thought "What was I thinking?"
I paced and stretched and tried as much positive self talk as I could muster. Deep down, I knew I was ready. I was just having flashbacks from the year before, and my fear was trying to get the best of me. Luckily, my will won out, and I told myself "This is it. The only way back is on your own two feet. Suck it up and just move-you'll be fine." (I know, I am so nice to myself-but I have to "tough-love" myself at times).
The next thing I know, I am looking in amazement at 7200 other runners from all over the world. To me, this is such a cool feeling! People from all walks of life, from all over the world-we don't know one another from Adam, but we all share this one passion, and this one event has brought us together. Oh, I can't even begin to describe how that moment makes me feel. It's very empowering.
Then, the race starts. My nerves quickly fade as I turn on my music and find my rhythm. So far, my experience is completely different: no rain, a little chilly, but overall nice. My energy levels were up, and my knee felt great. My confidence was in check, and I felt mentally prepared. By mile 8, I was still trucking along and feeling good. I found myself running at a faster pace than I was during training, so I was very excited.
Mile 13: feeling a little tired, but I was running an average of 9min/mi. and so I knew I was doing OK.
Mile 18: BAM! That was when my knee had had enough. I could feel it stiffen and it was throbbing. Thankfully, my iPod was still going. I just kept focusing on my music and the beautiful scenery, and tried to ignore my knee.
By mile 22, I wanted so badly for the race to be over. I kept telling myself "you're almost there", and I still tried to ignore my knee. Finally, I saw it- mile 25. I mustered up every ounce of energy that I could possibly find within myself, and I ran my heart out for that last 1.2 miles. Finish time: 5:13:19. Not what I was originally on target for, but much better than the previous year. My overall experience: HUGE difference from the year before.
Here I am, four years after I first began my journey toward my first marathon-and still, no surgery. I continue to get stronger and healthier, and my races get better and better. I have three goals for every race: 1-Finish. 2-Don't finish last. 3-Improve on my time every time.
I am happy to say that I accomplish these goals every race. People told me in the beginning that "Once you run a marathon, you become addicted." I thought they were crazy. Who in their right mind would want to continually run 26.2 miles for fun? But now, I realize: It's not the 26.2 miles you get addicted to, it's the sense of accomplishment and the endorphin rush, that's addicting. It doesn't matter if you run 3 miles, or 50. In the end, you walk away feeling like you have conquered something amazing, and you have. That is what keeps you going back for more. Well, that, and the way you look and feel. Your overall health is another addiction that comes with the territory.
My journey is not over-there is always another adventure around the corner. However, yours may just be beginning. What is holding you back? You don't have to go run a marathon, or even a 5K-but, there has to be something out there that will get you started on the path to a healthier and happier you.
Set your doubt, fears and old habits aside, and get out there and get moving! Enjoy life in a way you never have before, and let the doors open to new experiences. You'll be glad you did.
Trust me, there is a method to the madness. I chose to share my experience with you so that you can hopefully learn from my mistakes and make wiser choices. As I explain the rest of my story, hopefully you will see what I mean.
So, as I was saying- it really could not get any worse than what I had already gone through. Although I had never had the intention of running another marathon, my competitive side knew I was capable of doing better and so I immediately put my mind to it. I knew that I had "trained" the best that I knew how, but that was the problem-I didn't really know what I was doing. I had spent a little over a year just running and trying to build up my endurance, and that was it. I didn't train with anyone; I didn't read anything or ask anyone what to do because I simply didn't know those were options.
However, after visiting the doctor and hearing the news that he wanted to operate because my knee was toast, I instantly began changing things. There was no way I was going to let them touch my knee. Not that I don't believe in modern medicine- I have gone under the knife a few times because there were no other options, but I knew that there had to be another option in order to for me to keep running.
To try and keep my extremely long story a little shorter, let's just say that I spent A LOT of time looking things up on the Internet, reading running magazines, watching and talking with other runners, etc. I got new running shoes, I tried different things (gels, chomps, running belts), I changed the way I ate (I began to eat healthier), and I changed the way I train. I didn't just run, I strength trained as well. As it turned out, that saved my knee. As I strength trained and ate healthier, my body got stronger. Then, I began to take some amazing supplements-which, for those of you who know me, you know I hate taking pills. But I took them faithfully, and along with the other changes I made, I became stronger and healthier than I have ever been.
One year later, it was time for the St. George Marathon. This was the day I had been waiting for, and I knew I was ready. I was up at 3:30am getting ready. As I got ready, I began to get butterflies in my stomach- I peaked out the window........no rain. Not even a cloud in the sky-whew! At 4:30am, I found myself boarding the bus once again. Slowly, my stomach started to tie into knots, but I quietly rode up the canyon, listening to other runners chatting nonstop. I began to engage in some conversation, and it took my mind off of my nerves.
As we pulled up to the start line and got off the bus, I found myself looking around and instantly I thought "What was I thinking?"
I paced and stretched and tried as much positive self talk as I could muster. Deep down, I knew I was ready. I was just having flashbacks from the year before, and my fear was trying to get the best of me. Luckily, my will won out, and I told myself "This is it. The only way back is on your own two feet. Suck it up and just move-you'll be fine." (I know, I am so nice to myself-but I have to "tough-love" myself at times).
The next thing I know, I am looking in amazement at 7200 other runners from all over the world. To me, this is such a cool feeling! People from all walks of life, from all over the world-we don't know one another from Adam, but we all share this one passion, and this one event has brought us together. Oh, I can't even begin to describe how that moment makes me feel. It's very empowering.
Then, the race starts. My nerves quickly fade as I turn on my music and find my rhythm. So far, my experience is completely different: no rain, a little chilly, but overall nice. My energy levels were up, and my knee felt great. My confidence was in check, and I felt mentally prepared. By mile 8, I was still trucking along and feeling good. I found myself running at a faster pace than I was during training, so I was very excited.
Mile 13: feeling a little tired, but I was running an average of 9min/mi. and so I knew I was doing OK.
Mile 18: BAM! That was when my knee had had enough. I could feel it stiffen and it was throbbing. Thankfully, my iPod was still going. I just kept focusing on my music and the beautiful scenery, and tried to ignore my knee.
By mile 22, I wanted so badly for the race to be over. I kept telling myself "you're almost there", and I still tried to ignore my knee. Finally, I saw it- mile 25. I mustered up every ounce of energy that I could possibly find within myself, and I ran my heart out for that last 1.2 miles. Finish time: 5:13:19. Not what I was originally on target for, but much better than the previous year. My overall experience: HUGE difference from the year before.
St. George Marathon 2009
Here I am, four years after I first began my journey toward my first marathon-and still, no surgery. I continue to get stronger and healthier, and my races get better and better. I have three goals for every race: 1-Finish. 2-Don't finish last. 3-Improve on my time every time.
I am happy to say that I accomplish these goals every race. People told me in the beginning that "Once you run a marathon, you become addicted." I thought they were crazy. Who in their right mind would want to continually run 26.2 miles for fun? But now, I realize: It's not the 26.2 miles you get addicted to, it's the sense of accomplishment and the endorphin rush, that's addicting. It doesn't matter if you run 3 miles, or 50. In the end, you walk away feeling like you have conquered something amazing, and you have. That is what keeps you going back for more. Well, that, and the way you look and feel. Your overall health is another addiction that comes with the territory.
My journey is not over-there is always another adventure around the corner. However, yours may just be beginning. What is holding you back? You don't have to go run a marathon, or even a 5K-but, there has to be something out there that will get you started on the path to a healthier and happier you.
Set your doubt, fears and old habits aside, and get out there and get moving! Enjoy life in a way you never have before, and let the doors open to new experiences. You'll be glad you did.
Sunday, May 15, 2011
My First Marathon
**Warning-this is a long story, so take a seat and relax.
I will never forget the day the "seed" to run a marathon was planted in my head. It was in June 2005, one month after I had given birth to my youngest child. My friend Angie had moved in next door to me a few months prior, and within a few weeks after Alex was born, she and I began to run together in the mornings.
Within a month after we started running, Angie suggested that we run a marathon together. HA! I just laughed. I was a sprinter, not a distance runner. Her comeback: "That was in high school, and you're not in high school anymore." I didn't say another word. Although I would dodge the subject whenever she would bring it up, the thought was growing in the back of my mind, along with doubt.
And then, in June 2007, I met Holly. A group of us were on vacation in The Bahamas when I was officially introduced to her. We hit it off instantly. She was a runner; I was a runner. We both brought our running clothes on our trip, and so we ran together each morning. We were half way through our run on the first day, when she asked me if I had thought of running a marathon. I explained to her that I had a friend that was trying to talk me into it, but it wasn't going to happen. Then, she explained that she was training for her first marathon that October-the St. George Marathon. Well, over the course of the week, she continued to talk to me about running a marathon together and how fun it would be. Although I came up with all sorts of excuses, that seed was beginning to grow into something more. Still, I politely declined the invitation.
Not more than two weeks after returning from that trip, I had come to the decision that I was going to run my first-and only, marathon. Running a marathon has never been a dream of mine, nor was it on my "bucket list", yet I had two friends that believed that I could and should do it, and from that I found the desire. Soon, the desire turned into a challenge (and I can't resist a good challenge). I was used to running 1-2 miles a day, so I didn't think that stretching it to 3 would be a big deal. Right..........
I soon found that training for a marathon took more than just running. This was the point in my life when I realized that most things are 2/3 mental/emotional and 1/3 physical. Once I figured that out, the rest started to fall into place.
Three months into our training, Angie announced that she was pregnant and would not be running the marathon with me. "Ok", I thought. This is a bummer, but Holly and I can still do this. The thing that got tough was that Holly didn't live by me, so that meant that the bulk of my training would be done alone. "Not a problem", I thought. I can do this.
January 2008: I ran my first 5K in St. George. I was excited and yet nervous at the same time. This was my first race since high school, and it was my first race ever that was longer than 200m. Holly and I took our families down for the weekend, and we ran together. Ok, I basically ate her dust-she was so fast! She was amazing. Through the entire race, I kept thinking "One day, I will be as fast as her".
I finished the race with a time of 31:22.4...........it definitely wasn't the fastest time that day, but I felt pretty good about it. I DID IT! I ran my first distance race, and I knew I was ready to tackle the next one.
So, I signed up for the Hurricane Half Marathon that May. I called my friend Holly to tell her to sign up for it, and instead she told me that she was pregnant and would not be running the marathon with me. For a moment, my mind went blank. Then, she said something that refueled my desire: "Brandy, it's ok- you can quit too. We talked you into it, and now that we aren't doing it, you don't have to." Right then, I said "No way. I have already put too much time and effort into this, so I am seeing it through." And so I continued to train for my marathon-alone. It turned out to be a blessing in disguise: it renewed my determination, it gave me a new sense of inner strength that I never knew I had, and it unleashed a new kind of passion in me for running. However, this experience also showed me my weaknesses-physically and mentally; and I have had to learn how to overcome those weaknesses.
Fast forward to October 2008. I just have to say, I love St. George-usually. I love how warm it is, I love the area. I packed ready for typical St. George weather-but, that weekend turned out to be anything BUT typical. Waking up at 3:00am that Saturday morning, I quickly found that I was unprepared (in more ways than one) for what lie ahead. First, it was raining-hard. Second, there were South winds, Third, it was cold. I should have taken those as signs to just stay in bed, but no. And, I am not the only one this affected: even those who run the Boston Marathon had a difficult time with this race that day. I like to remember that because it makes me feel a little better knowing it wasn't just me. :)
I proceeded to get ready, and at 4:30am I was boarding the bus to head up the canyon. The whole ride up, I tried to stay positive. As I got off the bus and saw 7000 people standing with me in the rain, I knew I wasn't the only crazy one-I also thought "If they can do this, then so can I."
Jumping ahead: The race started, and for the first 5 miles I thought "I am doing well. I am actually ahead of my training time, and I feel good." Hopefully it stays this way. By mile 10, it was still raining, windy, and cold-and I could no longer feel my fingers and toes. I still kept going, although I had begun to slow down. Then it happened on mile 14: all at once my knee and my ipod gave out. I wanted to just sit on the side of the road and cry. The weather and the marathon had gotten the best of me. I was cold and I was in a lot of pain. I had also noticed that it was around this time that a lot of other runners were boarding the vans to take them back to the finish line. "Just get in, it's ok. You did your best, and no one will fault you for quitting." That thought ran through my mind several times throughout the race. But then, my kids went through my mind and I knew I couldn't give up, no matter how much I wanted to. I have always told them that quitting is not an option. "You do your best, and when you start something you see it through to the finish." So, I continued on.
To sum it up: I was miserable. By mile 21, the rain had finally stopped and the wind was dying down. My hands began to thaw. But, my music was gone and I was still left with my thoughts and my injured leg.
As I crossed the finish line, I wanted to cry, both tears of relief and tears of joy-I DID IT! I finished the marathon, and although it wasn't pretty, I did it. As a matter of fact, it was downright ugly. I finished in 5:58:11.
I will never forget the day the "seed" to run a marathon was planted in my head. It was in June 2005, one month after I had given birth to my youngest child. My friend Angie had moved in next door to me a few months prior, and within a few weeks after Alex was born, she and I began to run together in the mornings.
Within a month after we started running, Angie suggested that we run a marathon together. HA! I just laughed. I was a sprinter, not a distance runner. Her comeback: "That was in high school, and you're not in high school anymore." I didn't say another word. Although I would dodge the subject whenever she would bring it up, the thought was growing in the back of my mind, along with doubt.
And then, in June 2007, I met Holly. A group of us were on vacation in The Bahamas when I was officially introduced to her. We hit it off instantly. She was a runner; I was a runner. We both brought our running clothes on our trip, and so we ran together each morning. We were half way through our run on the first day, when she asked me if I had thought of running a marathon. I explained to her that I had a friend that was trying to talk me into it, but it wasn't going to happen. Then, she explained that she was training for her first marathon that October-the St. George Marathon. Well, over the course of the week, she continued to talk to me about running a marathon together and how fun it would be. Although I came up with all sorts of excuses, that seed was beginning to grow into something more. Still, I politely declined the invitation.
Not more than two weeks after returning from that trip, I had come to the decision that I was going to run my first-and only, marathon. Running a marathon has never been a dream of mine, nor was it on my "bucket list", yet I had two friends that believed that I could and should do it, and from that I found the desire. Soon, the desire turned into a challenge (and I can't resist a good challenge). I was used to running 1-2 miles a day, so I didn't think that stretching it to 3 would be a big deal. Right..........
I soon found that training for a marathon took more than just running. This was the point in my life when I realized that most things are 2/3 mental/emotional and 1/3 physical. Once I figured that out, the rest started to fall into place.
Three months into our training, Angie announced that she was pregnant and would not be running the marathon with me. "Ok", I thought. This is a bummer, but Holly and I can still do this. The thing that got tough was that Holly didn't live by me, so that meant that the bulk of my training would be done alone. "Not a problem", I thought. I can do this.
January 2008: I ran my first 5K in St. George. I was excited and yet nervous at the same time. This was my first race since high school, and it was my first race ever that was longer than 200m. Holly and I took our families down for the weekend, and we ran together. Ok, I basically ate her dust-she was so fast! She was amazing. Through the entire race, I kept thinking "One day, I will be as fast as her".
I finished the race with a time of 31:22.4...........it definitely wasn't the fastest time that day, but I felt pretty good about it. I DID IT! I ran my first distance race, and I knew I was ready to tackle the next one.
So, I signed up for the Hurricane Half Marathon that May. I called my friend Holly to tell her to sign up for it, and instead she told me that she was pregnant and would not be running the marathon with me. For a moment, my mind went blank. Then, she said something that refueled my desire: "Brandy, it's ok- you can quit too. We talked you into it, and now that we aren't doing it, you don't have to." Right then, I said "No way. I have already put too much time and effort into this, so I am seeing it through." And so I continued to train for my marathon-alone. It turned out to be a blessing in disguise: it renewed my determination, it gave me a new sense of inner strength that I never knew I had, and it unleashed a new kind of passion in me for running. However, this experience also showed me my weaknesses-physically and mentally; and I have had to learn how to overcome those weaknesses.
Fast forward to October 2008. I just have to say, I love St. George-usually. I love how warm it is, I love the area. I packed ready for typical St. George weather-but, that weekend turned out to be anything BUT typical. Waking up at 3:00am that Saturday morning, I quickly found that I was unprepared (in more ways than one) for what lie ahead. First, it was raining-hard. Second, there were South winds, Third, it was cold. I should have taken those as signs to just stay in bed, but no. And, I am not the only one this affected: even those who run the Boston Marathon had a difficult time with this race that day. I like to remember that because it makes me feel a little better knowing it wasn't just me. :)
I proceeded to get ready, and at 4:30am I was boarding the bus to head up the canyon. The whole ride up, I tried to stay positive. As I got off the bus and saw 7000 people standing with me in the rain, I knew I wasn't the only crazy one-I also thought "If they can do this, then so can I."
Jumping ahead: The race started, and for the first 5 miles I thought "I am doing well. I am actually ahead of my training time, and I feel good." Hopefully it stays this way. By mile 10, it was still raining, windy, and cold-and I could no longer feel my fingers and toes. I still kept going, although I had begun to slow down. Then it happened on mile 14: all at once my knee and my ipod gave out. I wanted to just sit on the side of the road and cry. The weather and the marathon had gotten the best of me. I was cold and I was in a lot of pain. I had also noticed that it was around this time that a lot of other runners were boarding the vans to take them back to the finish line. "Just get in, it's ok. You did your best, and no one will fault you for quitting." That thought ran through my mind several times throughout the race. But then, my kids went through my mind and I knew I couldn't give up, no matter how much I wanted to. I have always told them that quitting is not an option. "You do your best, and when you start something you see it through to the finish." So, I continued on.
To sum it up: I was miserable. By mile 21, the rain had finally stopped and the wind was dying down. My hands began to thaw. But, my music was gone and I was still left with my thoughts and my injured leg.
As I crossed the finish line, I wanted to cry, both tears of relief and tears of joy-I DID IT! I finished the marathon, and although it wasn't pretty, I did it. As a matter of fact, it was downright ugly. I finished in 5:58:11.
Crossing the finish line at St. George Marathon
My husband told me afterward, that he had no idea I was injured until I stopped running. When I lifted up my capris, his eyes about popped out of his head. I wish we had a picture- my right knee was about the size of a grapefruit. I couldn't bend it for a week, and it was another month before I could run again. The doctor told me I would have to have surgery, which meant I would most likely never be able to run the same again. However, within an hour after the marathon, I announced I was going to run again the following year. "It can't get any worse, it can only get better."
*stay tuned for more.............
Saturday, May 14, 2011
GOTR (Girls On The Run)
We (the race directors of the Pink Series) took part in a 5K today that was a lot of fun, and for a very good cause. For those of you who haven't heard of Girls On The Run, they are a nationwide non-profit program for girls in third-fifth grades. The Salt Lake Program began in 2007 and currently has 300 girls participating. This program helps girls learn how to stay true to themselves, have stronger morals and standards, and to "live free from social stereotypes". This program teaches girls how to develop a strong self esteem and a positive image of themselves through a fun and healthy channel-running. People sign up as mentors and coaches, and these wonderful people all joined together with the girls this morning to take part in the 5K.
Pink Series Race Directors
Tanya, Andrea, Jess, Me
Our Running Buddies from GOTR
We were "running buddies" with some of the girls in the program, and it was a great experience. Girls from all over the valley can join the program, but many that do are usually from lower-income families, and they struggle with more than a lot of others do. We were able to get to know a few of them and hear their stories, goals and dreams. It was very inspiring to be a part of this event, and I want to thank our friends at GOTR for doing such a wonderful thing for these girls, and for allowing us to be a part of today.
*For more information about GOTR, visit www.girlsontherunsaltlake.org
Tuesday, May 10, 2011
Running For A Cause
Over the last few years, I have found that the only thing better than running, is running for a cause. Last Saturday, some friends and I were invited by our friends at Studio 5 to run the Susan B. Komen Race For The Cure 5K with them, in Salt Lake. It was such a sight: 20,000 people filled the streets of downtown, and there were thousands more lined up in support of those running and walking.
Many people wore the names of those close to them that have been victims or survivors of breast cancer, and many walked and ran as survivors themselves. I was overwhelmed with the feelings of love and admiration for all of those people-most of whom I've never met. People from all over the country, from all walks of life. Yet, there we all were, united in one thing-support in finding a cure for cancer. If you have never been a part of a race that supports a cause, then I encourage you to do so. It is such an awesome experience.
Many people wore the names of those close to them that have been victims or survivors of breast cancer, and many walked and ran as survivors themselves. I was overwhelmed with the feelings of love and admiration for all of those people-most of whom I've never met. People from all over the country, from all walks of life. Yet, there we all were, united in one thing-support in finding a cure for cancer. If you have never been a part of a race that supports a cause, then I encourage you to do so. It is such an awesome experience.
Tuesday, May 3, 2011
Injury Prevention
'Tis the season for races.............and injuries. Whether you run, bike or swim, it seems that at some point people can't escape the season without an injury (or two, or three). Why is that? Well, for most people it's because they skip some important and necessary steps in their training, and they don't think about it until they are injured. For others, it's just that they don't know that they are doing something wrong; and for a select few, it's usually because they are irritating an old injury and don't know how to get past it.
Today, I am going to give you some tips on how to prevent getting new injuries as well as preventing flare-ups on old ones.
RUNNERS:
1-Shoes.Believe it or not, they make a huge difference. In this case, you truly do get what you pay for. I'm not telling you to go out and buy the most expensive pair you can find, but I am telling you not to go places like WalMart or Target, either. Your best bet is to go to a specialty running store, because the people that work at these places know what they are talking about, and they can help you find the right shoe for you. If you are in the Salt Lake area, I recommend Salt Lake Running Company. If you are anywhere in Utah, some other good places are Runner's North (in Logan), Striders (Layton), GetFit (Highland), and St. George Running Center (St. George). If you are outside of Utah, I suggest looking up a local running store near you.
2-Strength Train. To me, this is at the top of the list, along with finding the right shoes. More often than not, people forget about strength training (case-in-point, read about the mistakes I made while training for my first marathon).When I hear from runners, cyclists, and swimmers that are injured and when asked what they do for strength training, I get a "deer in the headlights" look- that tells me right away that they don't do it. If your core isn't strong, then it can't support your body well enough during the rigorous workouts/runs you put it through. If your upper body isn't strong, then it's your lower body that takes most of the abuse-which, leads to knee, hip and IT injuries, among other things. DON'T SKIP STRENGTH TRAINING. For ST exercises, check out websites such as http://www.runnersworld.com.
3- Cross Train. This pretty much goes hand-in-hand with Strength Training. To put it simply: if you do the same thing every day, you work the same muscles and you get the same results.Switching things up helps to build and strengthen muscles throughout your entire body. Take on swimming or cycling a few times a week; instead of always running the treadmill, try out the elliptical or a spinning class. This, along with strength training exercises will help make you stronger and less likely to get injured. It will also help build your endurance.
4- Roll Out. What? Yes, roll out. Let me just tell you what a great thing this is .It is a lot like a deep tissue massage (only less expensive). Rolling is beneficial in that it relieves pain and tension, it can prevent future injuries, and it can help improve your training. Since I started rolling out, my calves and IT band haven't had problems. You can roll out your glutes, calves, quads, hamstrings, IT band-pretty much anywhere that needs muscle tension relief. For further tips on how to roll out after your workout, go to http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html
5- Stretch. People tend to do one of two things when it comes to stretching: They either stretch before they're warmed up, or they forget to stretch all together. The best thing to do is to stretch after your body is warmed up (usually a good ten minute jog or warm-up on a cardio machine), or wait until after your run. The reason for this is because once your body is warmed-up, your muscles become loose and more flexible. If you stretch before your muscles are loose, you are more likely to tear something and cause a new injury, or worsen an already existing one. Believe it or not, yoga is a great way to stretch after a rigorous workout. Not only does it help restore tired muscles, but it helps prevent injury and it increases your flexibility.
CYCLISTS:
1-Helmets. Yes, this is my #1 tip for cyclists. Why? Well, if your head becomes part of the road and you're not wearing a helmet, then you most likely won't be riding again (if you know what I mean). Don't think you're too cool for a helmet; it's better to be safe than sorry. If you race, then you already know that most, if not all races require helmets. Head injuries are among the worst and hardest to recover from.
2-Bike Fit. Cyclists experience some intense injuries due to an ill-fitting bike. Go to a specialty cycling store and get properly fitted for your bike. Doing so can help prevent injuries like lower back problems, saddle sores, groin problems and hand and wrist problems. This is also something that you get what you pay for. You don't need to buy the most expensive bike, but find one that works best for you.
3-Strength Train. This is just as important for cyclists as it is for runners. If you don't have a strong core, then your body won't be able to withstand the long rides you're putting it through. If your knees and legs aren't strong, then they won't be able to support the abuse you're putting them through. Knee and lower back injuries are the most common among cyclists.
4-Cross Train. Again, this is just as important for cyclists as it is for runners. Do the same thing every day, and you will get you the same results. To improve your workouts and prevent injury, incorporate cross training exercises into your workouts.
5-Roll Out. Another important step that all athletes should do after a hard workout. Rolling out those sore and tired legs and back will help relieve muscle tension, loosen scar tissue, and help prevent further injury.
6-Stretch. Not only does stretching after a hard workout feel good, but it helps prevent injuries and increases your flexibility. As with runners, I recommend trying yoga.
7-Warm Up. If you are riding in weather colder than 60-65 degrees, then you should wear half-tights or knee warmers to keep your knees warm. Although it may be sunny, if you are riding in cooler weather without protecting your knees, then you increase your chances for injury.
SWIMMERS:
1-Lessons/Classes. If you are planning on swimming in any kind of race, it is important to know what you're doing. If you need to, take or re-take swimming lessons (that would be me), and then locate a Master's Swimming Group near you and learn how to swim competitively. You will learn techniques that can help prevent injuries and will keep you from drowning.
2- Warm Up. Taking time to warm up before jumping into the water for a rigorous workout can help prevent injuries. All it takes is about 5 minutes. Do some jumping jacks, go for a jog or do some stationary cycling.
3-Stretch. After you take a few minutes to warm up, take a few minutes to stretch. However, stretch slowly and gently, and hold each stretch for about 30-45 seconds.
4-Strength Train. Yes, strength training is just as important for swimmers as it is for runners and cyclists. Strengthening areas such as your core and upper body can help prevent such things as shoulder and back injuries.
5-Cross Train. Same thing for you as for the runners and cyclists. Doing the same thing produces the same results, and increases your chances for injury. Add running, cycling or the elliptical to your workouts.
6- Roll Out. Swimmers, if you don't roll out, you should. Just like the runners and cyclists, you will benefit from rolling out after a rigorous workout. Rolling out isn't just for the lower body; you can roll out your back and neck muscles, as well as your biceps and triceps.
**No matter what kind of workout you do, make sure you always:
1-Stay hydrated
2-Fuel up with a light, healthy meal before your workout, keep healthy energy snacks handy for your long workouts, and eat a healthy meal with protein within 30 minutes after your workout.
Today, I am going to give you some tips on how to prevent getting new injuries as well as preventing flare-ups on old ones.
RUNNERS:
1-Shoes.Believe it or not, they make a huge difference. In this case, you truly do get what you pay for. I'm not telling you to go out and buy the most expensive pair you can find, but I am telling you not to go places like WalMart or Target, either. Your best bet is to go to a specialty running store, because the people that work at these places know what they are talking about, and they can help you find the right shoe for you. If you are in the Salt Lake area, I recommend Salt Lake Running Company. If you are anywhere in Utah, some other good places are Runner's North (in Logan), Striders (Layton), GetFit (Highland), and St. George Running Center (St. George). If you are outside of Utah, I suggest looking up a local running store near you.
2-Strength Train. To me, this is at the top of the list, along with finding the right shoes. More often than not, people forget about strength training (case-in-point, read about the mistakes I made while training for my first marathon).When I hear from runners, cyclists, and swimmers that are injured and when asked what they do for strength training, I get a "deer in the headlights" look- that tells me right away that they don't do it. If your core isn't strong, then it can't support your body well enough during the rigorous workouts/runs you put it through. If your upper body isn't strong, then it's your lower body that takes most of the abuse-which, leads to knee, hip and IT injuries, among other things. DON'T SKIP STRENGTH TRAINING. For ST exercises, check out websites such as http://www.runnersworld.com.
3- Cross Train. This pretty much goes hand-in-hand with Strength Training. To put it simply: if you do the same thing every day, you work the same muscles and you get the same results.Switching things up helps to build and strengthen muscles throughout your entire body. Take on swimming or cycling a few times a week; instead of always running the treadmill, try out the elliptical or a spinning class. This, along with strength training exercises will help make you stronger and less likely to get injured. It will also help build your endurance.
4- Roll Out. What? Yes, roll out. Let me just tell you what a great thing this is .It is a lot like a deep tissue massage (only less expensive). Rolling is beneficial in that it relieves pain and tension, it can prevent future injuries, and it can help improve your training. Since I started rolling out, my calves and IT band haven't had problems. You can roll out your glutes, calves, quads, hamstrings, IT band-pretty much anywhere that needs muscle tension relief. For further tips on how to roll out after your workout, go to http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html
5- Stretch. People tend to do one of two things when it comes to stretching: They either stretch before they're warmed up, or they forget to stretch all together. The best thing to do is to stretch after your body is warmed up (usually a good ten minute jog or warm-up on a cardio machine), or wait until after your run. The reason for this is because once your body is warmed-up, your muscles become loose and more flexible. If you stretch before your muscles are loose, you are more likely to tear something and cause a new injury, or worsen an already existing one. Believe it or not, yoga is a great way to stretch after a rigorous workout. Not only does it help restore tired muscles, but it helps prevent injury and it increases your flexibility.
CYCLISTS:
1-Helmets. Yes, this is my #1 tip for cyclists. Why? Well, if your head becomes part of the road and you're not wearing a helmet, then you most likely won't be riding again (if you know what I mean). Don't think you're too cool for a helmet; it's better to be safe than sorry. If you race, then you already know that most, if not all races require helmets. Head injuries are among the worst and hardest to recover from.
2-Bike Fit. Cyclists experience some intense injuries due to an ill-fitting bike. Go to a specialty cycling store and get properly fitted for your bike. Doing so can help prevent injuries like lower back problems, saddle sores, groin problems and hand and wrist problems. This is also something that you get what you pay for. You don't need to buy the most expensive bike, but find one that works best for you.
3-Strength Train. This is just as important for cyclists as it is for runners. If you don't have a strong core, then your body won't be able to withstand the long rides you're putting it through. If your knees and legs aren't strong, then they won't be able to support the abuse you're putting them through. Knee and lower back injuries are the most common among cyclists.
4-Cross Train. Again, this is just as important for cyclists as it is for runners. Do the same thing every day, and you will get you the same results. To improve your workouts and prevent injury, incorporate cross training exercises into your workouts.
5-Roll Out. Another important step that all athletes should do after a hard workout. Rolling out those sore and tired legs and back will help relieve muscle tension, loosen scar tissue, and help prevent further injury.
6-Stretch. Not only does stretching after a hard workout feel good, but it helps prevent injuries and increases your flexibility. As with runners, I recommend trying yoga.
7-Warm Up. If you are riding in weather colder than 60-65 degrees, then you should wear half-tights or knee warmers to keep your knees warm. Although it may be sunny, if you are riding in cooler weather without protecting your knees, then you increase your chances for injury.
SWIMMERS:
1-Lessons/Classes. If you are planning on swimming in any kind of race, it is important to know what you're doing. If you need to, take or re-take swimming lessons (that would be me), and then locate a Master's Swimming Group near you and learn how to swim competitively. You will learn techniques that can help prevent injuries and will keep you from drowning.
2- Warm Up. Taking time to warm up before jumping into the water for a rigorous workout can help prevent injuries. All it takes is about 5 minutes. Do some jumping jacks, go for a jog or do some stationary cycling.
3-Stretch. After you take a few minutes to warm up, take a few minutes to stretch. However, stretch slowly and gently, and hold each stretch for about 30-45 seconds.
4-Strength Train. Yes, strength training is just as important for swimmers as it is for runners and cyclists. Strengthening areas such as your core and upper body can help prevent such things as shoulder and back injuries.
5-Cross Train. Same thing for you as for the runners and cyclists. Doing the same thing produces the same results, and increases your chances for injury. Add running, cycling or the elliptical to your workouts.
6- Roll Out. Swimmers, if you don't roll out, you should. Just like the runners and cyclists, you will benefit from rolling out after a rigorous workout. Rolling out isn't just for the lower body; you can roll out your back and neck muscles, as well as your biceps and triceps.
**No matter what kind of workout you do, make sure you always:
1-Stay hydrated
2-Fuel up with a light, healthy meal before your workout, keep healthy energy snacks handy for your long workouts, and eat a healthy meal with protein within 30 minutes after your workout.
Friday, April 29, 2011
"Healthy" Fast Food?
I hear comments all of the time about how people don't have time to make lunch and take it with them, or how they are always on the go and don't have time to eat healthy.
To that, I say: Get up a little earlier and make yourself lunch, or make it the night before. It really only takes a few minutes, and when you make it, you control what goes into your food.
But, for all of you die-hards that feel you can't give up fast food-guess what? There are actually some healthier choices for you.............So, if the drive-thru is calling to you, go for one of the following:
KFC Small Mashed Potatoes with Gravy
Wendy's Ultimate Chicken Grill
Unhealthiest Fast Foods:
In reality, fast food isn't really all that healthy. Most of the food is packed with calories, fat and sodium. The above are the healthiest and best choices. The following are the worst and most unhealthy choices you could put into your body. The foods to avoid are:
Quizno's Tuna Melt Combo-1,900 calories
Wendy's Triple Baconator Value Meal-1,850 calories
Burger King's Triple Whopper w/Cheese Value Meal-1,800 calories
McDonald's Big Breakfast Platter-1,370 calories, 65 grams of fat
You don't have to stop eating fast food, just make smarter choices when ordering. Instead of fries, get a side salad or fruit. Instead of the triple burger, get a junior burger with a side of yogurt or fruit. Instead of the large or extra large drink, go for a small-or, drink water. By making smarter choices, you eliminate most of the calories and fat, and you walk away without feeling like there's a lead ball in your stomach. Your body will thank you.
To that, I say: Get up a little earlier and make yourself lunch, or make it the night before. It really only takes a few minutes, and when you make it, you control what goes into your food.
But, for all of you die-hards that feel you can't give up fast food-guess what? There are actually some healthier choices for you.............So, if the drive-thru is calling to you, go for one of the following:
KFC Small Mashed Potatoes with Gravy
120 calories
4.5g fat, 1g saturated fat
Even when made with milk and butter (some KFCs use these ingredients; others don't), mashed is always better than fried. Don't worry about the gravy; it adds only a few calories and just half a gram of fat.
4.5g fat, 1g saturated fat
Even when made with milk and butter (some KFCs use these ingredients; others don't), mashed is always better than fried. Don't worry about the gravy; it adds only a few calories and just half a gram of fat.
KFC Original Recipe Drumstick
140 calories
8g fat, 2g saturated fat
Order one regular drumstick (avoid the Extra Crispy, which is just fast-food speak for "extra high in saturated and trans fats"), and fill up on the chain's better-for-you sides, such as baked beans, or a small helping of the next two choices on the list.
Order one regular drumstick (avoid the Extra Crispy, which is just fast-food speak for "extra high in saturated and trans fats"), and fill up on the chain's better-for-you sides, such as baked beans, or a small helping of the next two choices on the list.
KFC Small Potato Salad
180 calories
9g fat, 1.5g saturated fat
Made with red bell peppers, onions, celery, and about a tablespoon of mayo, this is a tasty, trans-fat-free alternative to the deep-fried Potato Wedges.
9g fat, 1.5g saturated fat
Made with red bell peppers, onions, celery, and about a tablespoon of mayo, this is a tasty, trans-fat-free alternative to the deep-fried Potato Wedges.
KFC Small Cole Slaw
190 calories
11g fat, 2g saturated fat
Cole slaw's two main ingredients have a lot going for them: Cabbage is an excellent source of vitamin C and fiber; carrots are chock-full of vitamins A, K, and C and potassium.
11g fat, 2g saturated fat
Cole slaw's two main ingredients have a lot going for them: Cabbage is an excellent source of vitamin C and fiber; carrots are chock-full of vitamins A, K, and C and potassium.
KFC Honey BBQ Sandwich
300 calories
6g fat, 1.5g saturated fat
This Southern specialty is actually the lowest-calorie full-size sandwich on the menu.
Taco Bell Fresco Style Crunchy Taco
150 calories
7g fat, 2.5g saturated fat
When you ask for your meal Fresco Style, you get fresh salsa (packed with cancer-fighting lycopene) instead of fatty cheese and sauce. Pair your taco with a safe but filling side (like beans or rice), so you won't be hungry again before you leave the parking lot.
7g fat, 2.5g saturated fat
When you ask for your meal Fresco Style, you get fresh salsa (packed with cancer-fighting lycopene) instead of fatty cheese and sauce. Pair your taco with a safe but filling side (like beans or rice), so you won't be hungry again before you leave the parking lot.
Taco Bell Fresco Style Grilled Steak Soft Taco
170 calories
5g fat, 1.5g saturated fat
Although red meat does deliver a little fat, it also adds protein, zinc, iron, and vitamin B12.
5g fat, 1.5g saturated fat
Although red meat does deliver a little fat, it also adds protein, zinc, iron, and vitamin B12.
Taco Bell Fresco Style Tostada
200 calories
6g fat, 1g saturated fat
6g fat, 1g saturated fat
Makes a healthy taco alternative.
Pizza Hut 12" Fit 'N Delicious Pizza with Diced Chicken, Red Onion, and Green Pepper
2 slices, 340 calories
9g fat, 4g saturated fat
A thin crust, lean chicken, and vegetable toppings, plus half the cheese of the regular Thin 'N Crispy Pizza.Pizza Hut 12" Veggie Lover's Hand-Tossed Pizza
1 slice, 220 calories
6g fat, 3g saturated fat
One slice is sometimes just as satisfying as more, as long as it has a thick crust and a full allotment of cheese. Though not quite as light as the Fit 'N Delicious, the Hand-Tossed pies are still lower in calories than its deep-dish pan pizzas.Wendy's Jr. Hamburger
280 calories
9g fat, 3.5g saturated fatSkip the side of fries and have a Low-Fat Strawberry Flavored Yogurt with Granola Topping (250 calories) for dessert.Wendy's Large Chili
330 calories
9g fat, 3.5g saturated fat
Packed with folate-, iron- and fiber-rich beans, the 12-ounce serving will fill you up. Round out your meal with a Mandarin Orange Cup (80 calories).
9g fat, 4g saturated fat
A thin crust, lean chicken, and vegetable toppings, plus half the cheese of the regular Thin 'N Crispy Pizza.
6g fat, 3g saturated fat
One slice is sometimes just as satisfying as more, as long as it has a thick crust and a full allotment of cheese. Though not quite as light as the Fit 'N Delicious, the Hand-Tossed pies are still lower in calories than its deep-dish pan pizzas.
9g fat, 3.5g saturated fat
9g fat, 3.5g saturated fat
Packed with folate-, iron- and fiber-rich beans, the 12-ounce serving will fill you up. Round out your meal with a Mandarin Orange Cup (80 calories).
Wendy's Ultimate Chicken Grill
360 calories
7g fat, 1.5g saturated fat
It has half the fat of Wendy's other non-burger sandwiches, thanks to Honey Mustard Sauce instead of mayo and grilling instead of deep-frying.
7g fat, 1.5g saturated fat
It has half the fat of Wendy's other non-burger sandwiches, thanks to Honey Mustard Sauce instead of mayo and grilling instead of deep-frying.
Unhealthiest Fast Foods:
In reality, fast food isn't really all that healthy. Most of the food is packed with calories, fat and sodium. The above are the healthiest and best choices. The following are the worst and most unhealthy choices you could put into your body. The foods to avoid are:
Quizno's Tuna Melt Combo-1,900 calories
Wendy's Triple Baconator Value Meal-1,850 calories
Burger King's Triple Whopper w/Cheese Value Meal-1,800 calories
McDonald's Big Breakfast Platter-1,370 calories, 65 grams of fat
You don't have to stop eating fast food, just make smarter choices when ordering. Instead of fries, get a side salad or fruit. Instead of the triple burger, get a junior burger with a side of yogurt or fruit. Instead of the large or extra large drink, go for a small-or, drink water. By making smarter choices, you eliminate most of the calories and fat, and you walk away without feeling like there's a lead ball in your stomach. Your body will thank you.
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