Hey guys,
The running is coming along....it's still not my favourite thing, but slowly but surely, I'm seeing improvements and that's always reassuring. Well, October 4th (CIBC RUN FOR THE CURE - RACE DAY!!) is fast approaching and I want to get registered. My girlfriend Alison (she's awesome) volunteered to help with coordinating the registration for the race. I will be getting in touch with her shortly and just wanted to get as much information as I can before hand.
When I mentioned this run a few months ago, a few of you expressed interest in running it with me and/or as part of a team! Well it's time...if you were serious and if any of you are interested or still interested, please send me an email to journey2kmine@live.com or leave a comment on this post with your contact (email address) info. I just want to get as much info as possible before setting things up (registration etc.) with my girlfriend. PLEASE LET ME KNOW BY FRIDAY AUGUST 28, 2009!! Thanks!!
Until next time...
Joania (2KMINE!!!)
Friday, August 21, 2009
Tuesday, August 4, 2009
I THINK, I MIGHT, HATE Running!!
Hi guys.... It has been a little while since my last post....sorry about that.. I want to thank the Veg Next Door for the last post....great stuff!!
Anyway, running..wow...I am still finding it extremely challenging but I AM STICKING WITH IT!!! As depicted in that picture above, when I'm running, in my mind, I'm this strong, fit, powerful runner who can go for miles and miles and then all of a sudden, the reality of my body sets in and I ache. I will get there!! It is getting better but this remains one of the toughest things I've ever done in my life. I set this goal of running the 5K in October and I WILL!! I am determined, but I think after running that 5K, I will have to give some serious thought to whether or not I will train for a 10K. I think I may have to do a quite few more 5K races first!! Even after a month, I still haven't yet totally found my groove.
I was having a conversation the other day with a "seasonned" runner (he's been running for 25 years and loves it). He told me that it's quite normal to feel that way at first and that as long as I am using proper equipment (running shoes, clothing etc,) and utilizing proper form (which Veg Next Door wrote a post about), it should be okay. He's managed to convince me that one day (in the near future), I will be running and will be suddenly struck by the "I LOVE RUNNING" feeling and from that point on I would be addicted! Well I've got about 8 more weeks before my big run - so we'll see.
Anyway, just wanted to touch base and give a quick update. I will stick with it.
Until next time...
Joania (2KMINE!!!)
Wednesday, July 29, 2009
What to eat?
I hope your running experience is going well. By now you're probably playing around with food and whether it helps or hinders your running. In my own experience I have found that I run best in the morning on an empty stomach. If you're running on a regular basis you might be more hungry than usual. Making good food choices are crucial to nurture your body and help you run more efficiently. So for starters:
- Eat a mostly plant-based diet rich in fruits, vegetables and whole grains
- Choose healthy fats like olive oil and avocado
- Eat red meat and foods high in unhealthy fats sparingly or not at all
- Choose good carbs not refined carbs (whole grains is your friend)
- Choose nuts, beans, quality protein powders (hemp and rice are good choices), fish and poultry as protein choices
- Eat a fibre-filled diet, rich in whole grains, vegetables and fruit
- Calcium is important but milk isn't the only or best choice. Try to keep your body in balance (milk is acidic). Good calcium sources are almonds, greens (such as kale), tofu and broccoli.
Snack Guidelines
It's best to eat an hour before a run. A good snack is easily digested and will settle in your body comfortably such as yogurt, apple slices with a nut butter, banana with about 10 almonds, etc. If you have a troublesome stomach then experiment with liquid snacks such as a good smoothie.
Fluids
Drinking enough water is important. Start your day by drinking two glasses of water before you put anything else in your body. Squirting lemon or lime in your water makes it more refreshing and so is cucumber or orange slices if drinking plain water is difficult for you. When running it's a good idea to bring some water with you, especially if it's hot and/or you're going for a longer run. Remember to drink water during your runs on cold days too. Try to stay well hydrated during the day.
Recovery Snacks and Fluids
It's best to consume carbohydrate-rich foods and fluids within 15 - 30 minutes after your run. Some protein may help glycogen replacement and enhance the process of building and repairing of muscles. Good post-workout snacks include:
- fruit and yogurt smoothie
- whole grain bagel with peanut butter
- chocolate milk
Always remember to watch your portions and keep track of how you feel during a run and adjust your food choices accordingly.
A drink that I love to gulp on a hot day after a run is 1 teaspoon of quality dried wheatgrass with about 1 cup of water. It makes my cells sing.
- Eat a mostly plant-based diet rich in fruits, vegetables and whole grains
- Choose healthy fats like olive oil and avocado
- Eat red meat and foods high in unhealthy fats sparingly or not at all
- Choose good carbs not refined carbs (whole grains is your friend)
- Choose nuts, beans, quality protein powders (hemp and rice are good choices), fish and poultry as protein choices
- Eat a fibre-filled diet, rich in whole grains, vegetables and fruit
- Calcium is important but milk isn't the only or best choice. Try to keep your body in balance (milk is acidic). Good calcium sources are almonds, greens (such as kale), tofu and broccoli.
Snack Guidelines
It's best to eat an hour before a run. A good snack is easily digested and will settle in your body comfortably such as yogurt, apple slices with a nut butter, banana with about 10 almonds, etc. If you have a troublesome stomach then experiment with liquid snacks such as a good smoothie.
Fluids
Drinking enough water is important. Start your day by drinking two glasses of water before you put anything else in your body. Squirting lemon or lime in your water makes it more refreshing and so is cucumber or orange slices if drinking plain water is difficult for you. When running it's a good idea to bring some water with you, especially if it's hot and/or you're going for a longer run. Remember to drink water during your runs on cold days too. Try to stay well hydrated during the day.
Recovery Snacks and Fluids
It's best to consume carbohydrate-rich foods and fluids within 15 - 30 minutes after your run. Some protein may help glycogen replacement and enhance the process of building and repairing of muscles. Good post-workout snacks include:
- fruit and yogurt smoothie
- whole grain bagel with peanut butter
- chocolate milk
Always remember to watch your portions and keep track of how you feel during a run and adjust your food choices accordingly.
A drink that I love to gulp on a hot day after a run is 1 teaspoon of quality dried wheatgrass with about 1 cup of water. It makes my cells sing.
Friday, July 10, 2009
Confessions of a soon-to-be-runner
Hi guys,
Well here we go.....
This past week was a total wash for me where the 5K training is concerned. I did my strength training and a few cardio sessions (on the elliptical) but I did not do week 3 of the C25K program.
I will however be back on track. I will be going for a run tomorrow and just continue on. Life does get in the way at times, but what's important is that you keep going strong and that's just what I intend on doing!!
I want to send a special "thank you" to Veg Next Door (VND) for that previous post...very informative and quite a few people have been asking about proper form when running...so THANK YOU!!
Until next time...
Joania (2KMINE!!!)
Well here we go.....
This past week was a total wash for me where the 5K training is concerned. I did my strength training and a few cardio sessions (on the elliptical) but I did not do week 3 of the C25K program.
I will however be back on track. I will be going for a run tomorrow and just continue on. Life does get in the way at times, but what's important is that you keep going strong and that's just what I intend on doing!!
I want to send a special "thank you" to Veg Next Door (VND) for that previous post...very informative and quite a few people have been asking about proper form when running...so THANK YOU!!
Until next time...
Joania (2KMINE!!!)
Monday, July 6, 2009
Biomechanics of running
Written By: The Veg Next Door
So you are running now with proper shoes and hopefully stretching properly afterwards. But are you running properly?
I have seen many people running too quickly, making their arms do a lot of work and running out of steam, running on their toes and insisting that it was comfortable, I've seen it all.
So here is what you should be conscious of while running. If you can run alongside an experienced runner who can check your technique that's even better. If it is not possible, then ask someone to look over the list and watch you run for a minute or so to see how you are holding up.
Here's the checklist:
* head straight and neutral
* eyes scan the horizon
* shoulders low and loose
* elbows at 90 degrees
* hands have unclenched fist
* arms drive forward and back, not across the body
* torso is tall
* hips/pelvis not tilted (think of pelvis holding a bowl of water -- don't let water spill!)
* knee has mild bend to clear ground
* stride is short with quick turnover; and
* feet land under the body between heel and mid-foot.
It is a good idea to scan your body and think of the list when you run. Proper body alignment will prevent injury.
If you have any questions please feel free to comment or drop me a line: thevegnextdoor@yahoo.ca
So you are running now with proper shoes and hopefully stretching properly afterwards. But are you running properly?
I have seen many people running too quickly, making their arms do a lot of work and running out of steam, running on their toes and insisting that it was comfortable, I've seen it all.
So here is what you should be conscious of while running. If you can run alongside an experienced runner who can check your technique that's even better. If it is not possible, then ask someone to look over the list and watch you run for a minute or so to see how you are holding up.
Here's the checklist:
* head straight and neutral
* eyes scan the horizon
* shoulders low and loose
* elbows at 90 degrees
* hands have unclenched fist
* arms drive forward and back, not across the body
* torso is tall
* hips/pelvis not tilted (think of pelvis holding a bowl of water -- don't let water spill!)
* knee has mild bend to clear ground
* stride is short with quick turnover; and
* feet land under the body between heel and mid-foot.
It is a good idea to scan your body and think of the list when you run. Proper body alignment will prevent injury.
If you have any questions please feel free to comment or drop me a line: thevegnextdoor@yahoo.ca
Saturday, June 27, 2009
C25K...Week One..TAKE 2 complete
Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.
Hi everyone,
I am so happy that I decided to repeat Week 1 of the program. I really want to listen to my body and afer completing week 1 of the program for the first time, my body was screaming, "What the heck have you got us into this time?" Having completed Week 1 of the c25k program for the second time, I can now more confidently say that I feel ready to move on the Week 2 on Monday.
My breathing has improved and my legs definitely feel stronger. I'm still a bit sore but not nearly as much as last week. I have more energy during the "running" sessions. Pretty cool.
Anyway, that's it...short post just to keep you informed. I'm certain week 2 will be a challenge. As usual, I will keep you posted.
Until next time...
Joania (2KMINE!!!)
Saturday, June 20, 2009
LOOSE MUSCLES...12 Stretches for Runners
Hi guys,
I found these stretches on the internet on the http://www.coolrunning.com/ site. This is what I've been using since starting the C25K training program. I'm sure there are tons of other programs out there that are just as effective...this is just a guide. Hope it helps.
ALWAYS stretch slowly and hold the stretch for 30 to 40 seconds.
I stretch both before and after my run/walk. I warm up for 5 mins with a brisk 5 minute walk, then I do some stretching....then my run/walk followed by a 5 minute cool down and more stretching.... If you click on the title of stretch #1 below (WallPush-Up#!), it will link you to the website where you can see an illustration of all the stretches.
1.WallPush-Up#1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
Hope this helps.
Until next time...
Joania (2KMINE!!!)
I found these stretches on the internet on the http://www.coolrunning.com/ site. This is what I've been using since starting the C25K training program. I'm sure there are tons of other programs out there that are just as effective...this is just a guide. Hope it helps.
ALWAYS stretch slowly and hold the stretch for 30 to 40 seconds.
I stretch both before and after my run/walk. I warm up for 5 mins with a brisk 5 minute walk, then I do some stretching....then my run/walk followed by a 5 minute cool down and more stretching.... If you click on the title of stretch #1 below (WallPush-Up#!), it will link you to the website where you can see an illustration of all the stretches.
1.WallPush-Up#1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
Hope this helps.
Until next time...
Joania (2KMINE!!!)
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