Take it to the TRACK 3

Here is another great Track Workout that requires no equipment or timer. Just a good pair of sneakers!

You are going to mentally divide the straight 100 yards into 3 equal parts. The first 1/3 you are going to do LEAP FROGS (squat down and then jump as far forward as you can). The next 1/3 you are going to do a grapevine. Then the last 1/3 you are doing good old lunges.

On the curve you are going to run.  Push yourself and try to get out of your jogging comfort zone.

Once you get to the straightaway you will repeat the leap frogs, grapevine and lunge sequence. Finish off the lap with a good run. If you need to recover after each lap, stop and take a drink of water. Otherwise go right into the next exercise.

Do this at least for 1 mile, or 4 laps around the track. ~Happy sweating

Take it to the Track 2

I love going to the track and getting a good sweat. I definitely can feel it today. SO. MANY. LUNGES! I love lunges though. I love how they work my legs and make me feel strong.

Sprinting also makes my core work like no crunches can do. I love to push myself to keep up with all the youngens with me. I usually am breathing harder than they are, but I’m not embarrassed by my performance!

Plus those push ups get your arms ready for those hot summer days in your cut offs!

Let me know what you think!

How to bounce back from a Binge Weekend

How to bounce back from a binge weekend

Summer has been so good so far. I have had fun playing in the sun and enjoying all the treats that come with it. Snow cones, ice cream cones, chips, fattening side dishes at BBQs. Oh man. I have let my self control get away with me and my binging was out of control. So I needed to figure out how to bounce back from a binge weekend, or week, or month.  So here is how I get back on track so I can get those numbers on the scale back down!

Cut down on the sweets

no sugarFirst things first, get rid of the temptations. This could mean throwing them away, or putting them in a higher spot in pantry, making someone hide them from you. Whatever you need to do to get them out of sight. If this was the reason why the scale jumped numbers, get it out!

It’s easier to choose not to eat something if it’s not in your face ALL. DAY. LONG! You can’t recover from your binge weekend if you are still binging! 

Drink Water

Get your water bottle filled and put in a place you willwater grab it for a quick drink. Nothing says detox like a nice cold drink of water. Your body loves it! Water will take the toxins out of your body and it helps reduce your sweet cravings. Plus, did you know most of your hunger queues are really just thirst queues? Yup! It’s true.


Remember to drink at least half of your body weight in ounces of water a day or 64 ounces! This will help you get rid of some sugar cravings from your binge weekend!

Cut out a little carbs

low carbsHonestly I don’t have a thing against carbs. And actually I love to eat them. I do know that if I eat too many I get a little heavier on the scale. I think this is because it replaces other healthy food choices. So if I need to drop a few L-Bs I lose the toast, oatmeal, and buns. I replace them with other options full of fruits and vegetables and even some proteins. I don’t miss them in my diet and I don’t see a huge difference in my attitude either. But I do see a difference on the scale.

Carbs are good for you, but replacing a few of them with fruits and vegetables will really help you see results on the scale after a binge weekend!

Eat more fruits and veggies

Eating more fruits and veggies are easier said than done for me sometimes. I don’t love salads and that is one of the easiest ways to get in a whole lotof vegetables. But I do love fruit smoothies (see this easy and quick recipe in this article) and find them an easy way to get in both my fruits and vegetables.fruit and veg

I find that if I have one or the other, or possibly both with all my meals and then add one of them for a snack, it is easier to get them all in for the day. Getting veggies prepared is harder for methan grabbing an apple, banana, grapes or a peach. If this is the same for you, choose a day to prep your veggies and keep them in the fridge ready to go. This way when you are hungry or need to run out the door fast, you have a quick snack that is healthy.

Fruits and Veggies should always be the first thing to consider when looking for something to eat to help you recover from a binge weekend!

Stop eating after dinner

Find a stopping point for eating. This could be at dinner time, or at a set time of the day. When you get tired and hungry your body craves sugar and food high in calories to get you energy fast. Usually this isn’t the best choice for you. So make that choice to just say no, and
hit the hay! The times that I have given in I tend to find myself eating way more than “just a few” and going to bed sad that I messed up my whole day.

stop eatingFind a time to stop eating and call it a day. Binge eating at it’s finest is late at night. So just make yourself a eating curfew and stick with it!  

Exercise like you mean it

Even though diets are 80% eating and 20% exercise, that 20% can really add up. So do a bit more. Even if it’s just 5-10 minutes extra of your normal cardio, or doing an extra rep of your weights. Those things will help you burn more calories. And after a binge weekend, we all have a few extra calories to burn. So make a your exercise routine really work. Push hard, stay focused and don’t stop. Maybe add in an extra workout in the week if you really need it.exercise

Find the time, make the time and put in the time. Exercise will help you burn those extra calories from your binge weekend!

By following these few little rules I found that from my Saturday night scale numbers to my Wednesday morning scale numbers I am down 6 pounds. That was a big binge weekend. I wasn’t proud of it, but I am happy that I was able to correct my behaviors before they got way out of control and those numbers were double digits.

Here are a few of my eating options that I ate through the week:

bing weekend

5 Best {low calorie} Snacks for the Summer

The 5 Best {low Calorie} Snacks for the Summer

Summer is one of everyones favorite seasons. Its amazing weather means most days are spent outside in the heat. Popsicles are always on the grocery list for the kids, but what are ways to help you cool down without throwing a bunch of empty calories into your body?

Here is a list of the 5 BEST  Low Calorie Snacks for the Summer that are easy to prepare, and are nutritious and will help cool you down!

1. Frozen Grapes

Grapes are usually the cheapest during the summer. So while they are on sale at your local store or market, stock up! Don’t worry, they won’t go to waste. Grab a shish kabob skewer and pile those grapes on! The more the merriergrapes! Lay them on a cookie sheet, or put them in a gallon zip lock baggie and freeze them over night! Easy healthy snack for the afternoon heat!

2. Dried Fruit

Know anyone that has fruit trees? Or do you have one? There are other things you can do with all that produce besides can it or make jam! Get a food dehydrator and change it up a bit! Apples, strawberries, pineapple, mangos, bananas, pears, kiwis, peaches are all so good dehdehydr fruitydrated! This takes a bit more prep time but it is worth the wait! It’s a great way to mix up how you get all our fruit in for the day!

3. Fruit Popsicles

popsicles

Popsicles and summer just go together. So why not make some that are guilt free? Grab a small plastic cup, throw some fruit in it, a little crystal light or some fruit juice to fill in the cracks, and freeze for a few hours to over night! Now you can enjoy these babies in the afternoon heat and still get in your fruit! Winning!

4. Smoothies

Smoothies are some amazing ways to sneak those vegetables in. Plus with them being ice cold, it’s a great way to stay cool in the summer!  What’s so great about smoothie recipes are that they are very versatile and can be thrown together with what you have on hand. Here is a simple recipe:fruit smoothis

Throw everything into a blender until smooth:

1 Banana

1 cup frozen triple berry mix

1 cup spinach

8 ounces of water

1 apple

1-2 medium carrots

1 tablespoon Flax seed

1/2 cup ice

That is it! Easiest way to get in 2 servings of vegetables without even tasting it! Find out the best blender brands here.

5. Veggies

What a better snack than some fresh vegetables cut up? They are cold and crisp and so great for you! Most farmers markets have great selections of vegetables that are fresh from their garden and most likely organic.

Make these an easy choice by already having them cut up and in portion sizes in easy to go baggies. This way when you are on the run out the door to the swimming pool or splash park you have a healthy snack too!

Need some dip? Well, just add your favorite seasoning packet to some Greek Yogurt and you have a healthier alternative that those other calorie filled dips! veggies

 

Summer is so awesome and there are so many fun things to do outside. Make sure you are fueling your body with the right calories to give you the best energy you need for those activities! These summer snack options are perfect for on the go to, so take a minute to prepare and have a guilt free summer!

 

Take it to the Track Workout 2

Know whats great about track workouts? You can take your kids to let them run around and play while you get your workout in. Or you can race them, or challenge them to workout with you. Really who wouldn’t want to take their littles and get out some wiggles? I think it’s perfect actually!

So here is another workout that you can do at the track and field. Take this one one rep at a time so that you can recover and do your best form with each exercise!

I give this exercise a 2.5 out of 3. It really got my heart rate up, my legs burning and I was ready for the end zone to come so I could rest a bit! I love workouts like that! The kind that you know you are working hard! I just don’t like to feel like I am wasting my time, you know!  More track workouts to come!

Happy sweating my friends!

Take it to the Track Workout

I love summer time and the early sun rises that get you out of bed! It is a great change to the gym to get out on the track to workout. This track workout gets you sweating pretty fast as you run, and then do a fun interval at each 100 yard line!

Push yourself on those runs and try to take them to a sprint. It really is such a great workout to sprint. It works your core like you haven’t worked it like that before! Plus it lengthens your stride which just sends your legs into a world of shock!

Seriously, get to the track. If you aren’t close to one, do this around a block. Run to the end of the sidewalk and do your exercises, then run to another corner and do the different exercise.

No excuses. ~Happy sweating

8 Tips on How to Run a Race in the Rain

8 Tips on How to Run a Race in the Rain:

  • Bring warm clothes for the start. Make sure they are some that you don’t care about just in case your drop bag doesn’t make it back. I was wearing a hoodie and sweat pants with a snow hat and mittens. This helped me stay warm and pretty dry.
  • ponchoPonchos are worth the money. I only brought a cheap garbage bag and it ripped though and didn’t do much good. Buy a good poncho. Put it in your drop bag before you start though. It would get really hot to run in it. I would also suggest a windbreaker, or a rain slicker. Something light but that will keep your underclothes dry.
  • Protect your electronics in a baggie. A simple ziplock bag will work. I forgot to do this and my phone wouldn’t make calls after I finished the race.run in the rain
  • Do the free race app so friends and family can track you. This will help them not have to stand in the rainwaiting for you to cross the finish line.  It was also fun to get a congratulations seconds after I crossed the finish line from my husband who was tracking me from home.
  • Don’t forget to drink the water or gatorade at the stations. Even though it might be cold and you won’t feel super thirsty, don’t forget that you need to hydrate yourself.puddles
  • Try to avoid the puddles. Stay on higher ground. Once your feet get wet it is easier to get blisters.
  • Bring extra dry clothes to change into after the race. This saved me from a very cold drive home.
  • Have fun. No matter what they weather is on the day of the race, just enjoy the journey. It is an accomplishment to be doing this! So put a smile on your face and run your guts out!

Ogden Half Marathon 2016 Recap

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Ogden Half Marathon

To be honest, I was a bit discouraged when I finished and saw that my time for the Ogden Half Marathon was slower than what I thought it was. My tracker was off from about mile 3. I was hitting miles faster than the markers were coming on the road. I didn’t think much of it and was just going off the pace in my ear. So in my time and the race time are different.

My Splits from my GPS:

2: 7:48 4: 7:38 6:7:25 8: 7:32 10: 7:32 12: 7:28 and 13.66 7:32 (because my GPS was off it said I ran more) Overall pace: 7:34 and time 1:43.

I felt like this was correct because I was pushing my body to run out of my comfort pace. Apparently the cold weather just gets my intuition off!

The official race times were:

Overall: 238 out of 3661
Women: 65 out of 2311
F 30-34: 18 out of 405
Age/Grade: 63.41% Place: 229
Finish: 1:42:57 Pace: 7:52
Chip Time: 1:42:57
Gun Time: 1:45:15
5.2 Mi: 38:06 Pace: 7:20
10 Mi: 1:17:47 Pace: 7:47
11.9 Mi: 1:33:36 Pace: 7:52

Overview of the Ogden Half Marathon

Last year my husband ran the Ogden Half Marathon in the cold rain. I was hoping this year was going to be different. I was watching the weather all week. At one point I was convinced it might even be a bit warmer than I prefer for a run. I guess that was just wishful thinking! The night before the race I was getting my running clothes put out and was listening to the wind howl outside my window. I heard the rain pound against the house. I was ready to accidentally forget to set my alarm and save myself the weathered run. I knew it was going to be bad. I knew I was going to be cold and wet when I got done. Did I really want to run the race this bad? I almost talked myself out of it and then remembered I had made a commitment and was going to stick to it. So I got out my warm running clothes, and a extra pair to change into when I got done and set the alarm for 3:20am.

The Beginning of the Ogden Half Marathon

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Meeting new friends at the starting line is one of my favorite things to do!

I was impressed with how organized the Ogden Half Marathon was. They only had 30 minutes to get everyone on a bus and they did it.  They loaded 10 buses at a time and it seemed to work well. There was enough parking around the bus loading that I wasn’t stressed thinking I was going to miss the ride up the canyon. I was discouraged waiting for the bus to leave though as I felt the rain start to pick up a bit.

We arrived at the starting line about 1 hour before the gun start. It was brutal being cold and rainy. Up at the starting line there were was more people there than I thought. The lines to use the bathroom were so long. I felt like they could have used a few more to accommodate the crowd. There was a pavilion to try to keep dry waiting for the start but it was so small, only a select were able to stand in it. I wasn’t lucky enough to be able to stay dry before the race and it left me cold before we started.  So I bundled up in my trash bag and hoped for the best!

The Starting Line

I always battle with where to be at the starting line. Do I try to fight for the front so I am not weaving in and out of people the first couple of miles? Or do I hold back and wait for it all to fizzle out before I start?

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Trying to get around the people during the first mile. See the clouds? They never went away!

They were punctual on the start time. I ended up starting 3 minutes after the gun start. This led me to a slow start trying to get around people that were trying to find their pace, fix their shoe laces, take off layers, and stretching. I finally got around most people and could settle into my pace about 1 1/2 miles into the race.  These first 3-4 miles or so in Eden

Running in Ogden Canyon

Ogden Canyon is beautiful. Especially with all the rain we have been having. The trees and shrubs were all green. There is also a waterfall about mile 9 that is absolutely gorgeous! The weather in the canyon got crazy though. Lots of puddles, rain and wind. I thought we were running in a rain forest!

Running the Trail

After running the Ogden Half Marathon through the canyon you go onto a paved trail for a few miles. It has a few small rollers, and was just as beautiful as the canyon in my opinion. These miles were awesome with great hope we were getting closer to the finish line.  This trail leads you onto the main roads in Ogden where you finish.

The road to the finish line seems long. It was nice to start seeing people in the crowd cheering though and that is what kept my legs trying to push faster.

Overall the Ogden Half Marathon was gorgeous and I would recommend it to anyone but this would be a great first race. The weather may not be ideal for a first race, but the course is more downhill and on the easier side would make it enjoyable!

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The after picture. Rain does a number on your hair!

Just remember to have fun! No matter what they weather is on the day of the race, just enjoy the journey. It is an accomplishment just to be doing this! So put a smile on your face and run your guts out!

Getting a Faster Race Pace

runningI found a love for running in my high school and college years but wasn’t very fast. Read my story on how I got a faster race pace and cut 1 hour off my current marathon by running fewer miles and less times throughout the week.

The Back Story

Being a “fast” runner was ever a word to describe my running ability. It was a skill I had to learn and a way I had to train my body to be comfortable with a faster pace.

I was a sprinter in high school but not fast enough to make it to State. I was just a hair off of being that good! (or I tell myself that!) I never loved to go more than 3 miles. I thought I wasn’t made for endurance running. Crazy how what you tell yourself you are, you believe. I believed I was only a sprinter. I wasn’t made for distance. So when I started running distance I was at about a 10-11 minute mile. Which I was content with. I was just running for exercise and therapy! It was how I calmed my nerves and cleared my head while I was going through high school and college! I got a roommate that ran for the same reasons and we often found ourselves going longer and doing more challenging courses. I was surprised that I found lots of satisfaction in this. I was interested in how to cut time off my running pace.

The First Race

Time passes and I get married. It was a busy time in our life. We were both going to school, working and trying to stay healthy.  I decided to try out a marathon. Knowing it was going to be just for fun and to keep me accountable with exercise. But it was also a great challenge for me and I knew I needed something for me.

When I was looking around at marathon training schedules it was hard to find one that didn’t take hours and hours out of my day. But knowing I was still a real beginner I went with a pretty generic outline. It had me running lots of miles 5 days a week. It was crazy. Especially when I was getting closer to the race. It was requiring me to run 8-10 miles multiple times throughout the week.

This was hard but I fit it in. I ran around my town, on the treadmill and tried to keep on track. I didn’t quite make it to race day with a full training schedule behind me because I got burnt out. I was tired, physically from running so many miles each week. I went into my first marathon with my furthest distance of only 13 miles to my name. This was stupid. Absolutely stupid. But I had always heard that you can run double what you have trained. So I took faith in that and went for it.

The race was hard. It was more down hill than I had trained, more uphill than I trained and I went way to fast out of the shoot. I was tired and run down by the time I first saw my husband at mile 17.  The last few miles were pure torture as I told myself to just more one leg in front of the other. I prayed for strength and knew I was going to make it but it wasn’t going to be pretty.

As I crossed the finish line at 4 hours and 40 minutes it was a mix of emotions. I was sad that I didn’t hold up as well as I wanted to. I was tired and sore. I was happy that I finished, but sad that I wasn’t as good as I wanted to be.

The next marathon that I did was with my husband. Although I did the same time, my training was similar to the first but I made it up to 20 miles instead of 13! Plus the course was a lot different and it was a huge difference in how I felt at the finish line.

The Turning Point

My 3rd marathon was where I changed my training and cut 45 minutes off my racing time.  This was a more enjoyable training schedule too. I didn’t burn out and didn’t feel like I always had to run.

I was running only 4 times a week and cross training 1 day a week. This helped keep my joints safe and prevent injury by strengthening my muscles to support them.

hill running
Want to know the secret about this way of training? It was hills. I ran hills. I did it 3 times a week. I pushed myself while I went up. I kept up the pace when I got to the top and I let gravity take my pace faster down the hill. I kept the pace after the downhill to a reasonable speed and found that my miles were getting faster. My endurance was getting better too. It was amazing how strong my heart got by pushing it to the max going up the hills and making it recover a little bit harder by not stopping at the top.  I love to exercise, but I don’t love to do it all day. This helped me get in my miles and get on with my day. I loved this way of training and knew I was going to do it with any other race that I did. I finally found a way to cut time off my race pace.

Another way to cut time off my race pace

Marathon number 4 came up and I was worried I wasn’t going to get the same type of hill training in that I needed for this marathon. There weren’t any hills around my house. No really. The closest hill was about 3 miles away and it doesn’t even last longer than .1 mile. Plus, I am lazy when it comes to training. I don’t like to drive to different places to run. I like to start from my house, end from my house. Really, the truth, I like to sleep so if I have to drive somewhere to run, I have to get up earlier. Not cool. I also like to keep my workouts as short as possible. I mean, I have 4 kids, and a husband that I really like to hang out with so if I’m spending all my mornings driving around just to go for a run, I feel like I am wasting time. So I tried to do the hill training but they were as close to my house as they were the last time I trained for a marathon. So I resorted to running faster with shorter distances.

I would take on a 2-5 mile route and run it just a bit faster than what I was comfortable with. If I was doing just 2 miles, I would almost sprint those miles. Taking a break by jogging and then running the mile fast again. Or I would do sprint intervals. I would set a timer on my phone and sprint for 20 seconds, or I would sprint for one block and then jog for the next. I would do this for at track runningleast a mile if not more. In the summers too, I would often go to the track to teach a class and so I would stay after and do sprints on the track. Sprinting the straight aways and jogging the corners.

With this training I was able to get my best time of a marathon at 3 hours and 39 minutes. Cutting 17 minutes off my current race time! Not quite good enough for Boston but pretty darn close!

Conclusion

If you want to cut time off your current race pace, I would suggest not just running. Mix it up with sprints, hills and long runs. I think you will find better enjoyment in training too. You won’t just be running the long roads at the same pace. You will be challenging your legs to run faster. Your heart will learn to recover faster and you will find better endurance. You will cut time off your current race pace.