What's YOUR Internal Dialogue?

This is what Ryan Rannelli asked me today while I was working out at his gym, 'No Excuse Fitness' in downtown Hamilton.

What a great question.

I was doing this one exercise during a boot camp class and he had made me do a harder version, and I was struggling.  He watched me for a bit, and then said, 'What's your internal dialogue right now?'

It made me think.  He was right.  I was saying to myself, 'This is so hard.  I really suck at this.'

I had learned while running that your internal dialogue is important, but some lessons you just need to keep learning.  (Okay, every lesson?)

I needed to change my self-talk from negative to positive.  I said to myself, 'I can do this.'

Honestly, this helped.  It's amazing.  It shows you the power of your mind.

Thank you Ryan!

What's YOUR internal dialogue?

Call Me Crazy - Everyone Else Does

Call me crazy - but I'm sitting on an exercise ball at work instead of my chair.

You know what really started it?  When my friend told me I'd be considered a sedentary person.

I got a little offended.  I mean, I run and I do boot camp.  How could I be considered sedentary?

The problem is that I sit at work all day.  I'm not in my office all day, but if I'm not there, I'm sitting in my car or in someone's home.  However way you look at it, I'm sedentary!

I was crushed.  I'm trying so hard to be healthy and active.

What could I do?

Well, sit on an exercise ball for starters!

Yes, people will look at you funny.  Yes, people who walk by your office will do double-takes.

You'll get comments about people wanting to kick the ball out from under you. (I know who you are.)

You'll also get people secretly trying out your new 'chair' while you're gone.

And you know what?  It works.

I can feel the muscles in my thighs and stomach working as I sit there.

The first day I tried it, I happily texted my friend that my core was strengthening as we spoke!

One day when I was feeling sick, it was almost too hard to sit on it, because you definitely can't slump in it like you can in a chair.  That's the beauty of it! 

Who's with me? (Not many of you, I can tell.)

Why not try it?  If you don't care about core strength, how about this?  You can bounce on it.  That's way more fun than a chair.

Commando Mom

I was reading a book to my kids tonight, and the word 'commando' was used, as in, 'It's good to have a commando on your team'.  The kids didn't know what the word meant so I was trying to describe it. 

"It's someone who is really strong and fit - who can lift heavy things and do hard stuff."  I explained.

My oldest son said to his siblings, "You know...like Mom."

Commando Mom!  I love it.

I do lots of things wrong as a parent, but I like that I'm doing some good role modelling for fitness.

The other day, my five year old daughter cautioned me not to dump out her drink in the sink because she wasn't finished with it yet.  "I still need to hydrate, Mom."  she told me coolly.

You need to hydrate to be the best commando you can be!

Insert Maniacal Laugh Here

The countdown is on for the Raid the Hammer - a 25km orienteering trail race. Three days to go and I'm wondering if I should be more nervous. Actually, I know I should be more nervous. Instead whenever I think of the race I feel like laughing - maybe I'm just a little hysterical.

I mean, 25km of trying not to get lost. Today, while picking up my kids from school I ran into Jen's husband, he shook his head and said, "What were you guys thinking?" I told him he needed to have more faith. But I think he knows us better.

We are actually pretty well prepared. We have our packs and food all planned, and we all know we can pull off 25km. The distance isn't the thing making me nervous. It is the fact that we have limited experience with a compass and finding our way efficiently using landmarks. That is my polite way of saying we get lost a lot and don't really know how to read a map. However, the race is done in teams of three, and we have picked our third wisely. Really it is our teammate #3, Dwayne, who should be nervous as he is taking on the directionally challenged as teammates. Poor Dwayne, he will be our resident map reader and I will owe him big when this is all over.

In reality, I'm sure we'll do fine. As Dwayne said to me the other day, "There will be some stories to tell." And I'm always in for anything that will make a good story.

We Got Lost

I know the race was called, "Don't Get Lost", but we did anyway!

Last weekend, Jen and I signed up and for a 10km orienteering trail run. We did it because next weekend we are doing a 25km orienteering trail run and we thought we should have an idea what this kind of running is all about. We found out - the hard way.

It was the day before Hurricane Sandy was to hit the East Coast and winds and rain were already here, and it was cold. We showed up early for a mini-clinic in navigation. Did I mention we had never used a compass before? Armed with a 20-minute class and a few YouTube videos we set out. I have to say check points one to seven went pretty well considering we had never done anything like this. But at number eight it all fell apart. An hour later we gave up any hope of finding number eight and thoroughly drenched and frozen to the bone, we headed back. We got three more check points on the way in, one thanks to Ralph - Thank you Ralph! And three-and-a-half hours after starting, shivering, we took our first DNF.

It sounds like hell, I know, but actually, it was a lot of fun. In many ways I'm looking forward to the longer run on Sunday, even though I'm terrified it will rain the whole time. But barring that, I think it will be great.

Highlights from our Peak-2-Peak Enduro:

1. Finding the first check point on our first try. Yay for us!

2. Bush wacking from number three to four (not a good idea, by the way). After pushing our way through burrs and thorn bushes, we found the creek on the map. Jen yells, "We found the creek!" followed by, "Correction, we are IN the creek!" Four soakers later we are across the marsh and forcing our way through more thorns.

3. Finding out that the darkest green areas on the map mean "impassable" after our pants are completely covered in burrs and scratched by thorns.

4. The salted almonds that tasted like the best food ever.

5. Being thwarted by a streamer hanging from a tree on the top of a hill we were convinced was number eight. It wasn't.

6. Knowing we were out of our league and this was less than half the distance we were signed up for in the next one.

7. Learning lessons, like not running off into the bushes looking for streamers. Instead, we need to follow "hand-rails" and know exactly where we are at all times.

While it was an experience, I'm not too worried about the 25km run coming up. We have a third member of our team who know what he is doing. And we are experts now too, right?

Running in the Forest in the wake of Hurricane Sandy

It was a beautiful day in the forest!  Yes, it was spitting rain, as it has been for the last nine days.  And yes, the sky was overcast and gray.  But the forest was still beautiful.  Don't believe me?  Take a look:

 

The trees were black with rain.  There were lots of trees down as well as branches, but for the most part the forest in Hamilton had weathered the storm.  The wind had taken down almost all of the leaves, so instead of the previous Berber leaf carpet it was now shag carpet.  The colours on the ground were amazing.  The creeks were overflowing their banks and cascades had turned into waterfalls.  It's always good to run in the forest, even in the rain.

Running and Taking NSAIDs? Don't!

I read an article today in The Hamilton Spectator about runners who take meds like ibuprofen and acetaminophen.  I had no idea it was so dangerous.  I've taken ibuprofen once during a run when I had knee pain.  This article definitely makes me think twice about taking it, especially for muscle soreness after a run or boot camp, since it appears to impede recovery.  Good to know.

http://www.thespec.com/living/healthfitness/article/818621--they-haven-t-got-time-for-the-pain

Fall Colours for Motivation

It is so much easier to motivate yourself to run when it is cooler out and the sun is shining onto fall colours. I ran with my husband this morning and half way through we were admiring the orange leaves against the bright blue sky when a blue jay flew in and landed in one of the trees. The colours all together were amazing!

On top of that it is closing in on the end of October and we were still running in shorts and tank tops. A crisp fall breeze kept us at the perfect temperature. I love it when the universe aligns like this. Perfect running weather makes my day.

Now I just have to keep going for the rest of the week. I am trying to stay motivated and moving as we have just signed up for a race in November and I want to finish it in one piece. I am faltering a bit with my running, but I've kept up bootcamp pretty regularly so I shouldn't be in too bad a shape.

On top of that I am hoping to run my first marathon in the spring, well, a 50k actually. May as well go for broke!

Here's to continued motivation!

Bruce Trail Run in Hamilton: Beautiful!

We went for a great trail run today on the Bruce Trail in Hamilton.  We parked just off Sydenham at the bottom of the hill.  We took the Bruce Trail up Sydenham, up the escarpment, and went off onto the trail through the Royal Botanical Garden's Rock Chapel Nature Sanctuary.  We followed the trails along the escarpment, seeing beautiful views.  The trails were gorgeous, covered in all different colours of leaves.  It was a perfect temperature for the most part with a fabulous breeze.  We ran past Borer's Falls and kept going to the Thornapple Trail, where we turned around and ran back to the beginning.

I am continually amazed by the quality of trails in Hamilton.  We ran for over two hours today on trails we had never been on before.

We are so lucky to have the Bruce Trail and so many waterfalls in Hamilton!

Fitting in a Run

It can be hard to fit in exercise in our busy lives.  It's hard when you work full-time and have three kids involved in activities, and you're trying to fit in your own activities.

On the one hand, though, it has definitely gotten easier for me in the sense that it is a clear priority now.  I find the time.  I will negotiate almost anything so that I can work out. 

I know I have to do it, because otherwise my sanity will suffer.  And that's not good for anyone.  If I don't get to boot camp or go for a run, I feel much crankier than usual!  Ummm - that didn't come out right.  I mean, I just feel cranky.

This morning, however, it seemed like an impossibility to do any kind of exercise.

I was supposed to stay at home to wait for a new dryer to be delivered.  And you know how that goes.  They say, "You must stay home, completely immobile, for the next two weeks, give or take ten days, although we can't guarantee anything."

Since we both work everyday and there are activities at night, the only time we are at home is on the weekends.  Except even those are full.

For example, this morning, two children of the three had birthday parties to be driven to and picked up from.  A third child was at a play date who needed to be picked up eventually.  My husband had to be at a hockey practice.  I was supposed to be at boot camp as well, but because of the dryer I stayed home.

Luckily they delivered the dryer only 4 hours after the first time they said they would be there.  So I could drive my daughter to her birthday party.  And just before I was leaving, I realized that the place where the party was located backed onto a nature trail, so that I could run during the entire party!

I was so happy.  I did a 12 K run in an hour and 15 minutes.  It was a beautiful day with leaves falling down on me like confetti. 

At one point in the run I saw a doe walk onto the trail.  I stood still and waited, not wanting to scare her.  I thought she looked tired, and I soon saw why. Two fawns soon ran out of the forest cover to join her.  One of them started nursing.  I've never seen that before.  It was a great moment.

I got my run in, which made me happy.  And as they say, when mom's happy, everyone's happy!

Running in the Cool Air...Aaahhh!

Tonight I did a 10K run at 5:30 p.m. and the temperature was perfect for running!

I'm sad to see summer go but I love the cooler weather for my runs.  It felt SO good.

The great thing about being a trail runner is having a front-row seat to the slow changing of the seasons.  Being outdoors more often to run, I notice things like the light changing and the colours of the leaves changing.

I did see a few (a very few - no need to get all excited yet) leaves changing colour in the forest tonight, and in the cool breeze a few even fell out of the trees.

I saw squirrels gathering nuts, a deer and a blue jay.  Great run.

Running on the Beach at Cape Hatteras

I've decided that I love to run on the beach!  We were just in Cape Hatteras and we ran on the beach twice and it was fabulous.

I have run on a beach before, but I didn't enjoy it as much.  It depends on the conditions.

On the previous beach I ran on in Florida, the sand was very dry and soft so it was like running through snow.  A great workout but not exactly inspiring.  Also it was very hot that day and there wasn't a whiff of a breeze, and I'm not great with the heat anyway.

In Cape Hatteras though there was a great ocean breeze.  The sand I ran on was hard-packed.  As I ran I could look toward the horizon and see the sky curving around the sand, and I could see a fine mist in the air from the huge waves crashing onto the shore.

Also as I ran I was accompanied by hundreds of tiny little sand crabs that would hear me coming and fling themselves into their little homes before my feet.  How often does that happen to you while you run?

Did I mention I loved it?
 

A Well-Rounded Athlete

I love to run, but I also love my boot camp classes.  I am very addicted to both.  I was wondering whether I should just focus on one, since I would like to run a marathon in my near future, but I am happy to report that I've learned that cross-training is best for me.

In fact, it is likely that it corrected my IT band problems, as they have completely disappeared.  I wasn't sure whether it was that I improved my running stance or what, but an article in the Hamilton Spectator entitled 'Variety is the Key' (August 2012) states that IT band problems can be due to a weak core.

A runner cited in the article stated that while training for a marathon he ran so much that he injured himself before he could even race.

Since I've been doing boot camp exercises that focus on strengthening the core, this is probably why I've had not a single twinge of knee pain for over a year!  Hurrah for core strengthening.  I knew those push ups and planks must be good for something.  Let's plank some more!




 

Worst Run Ever!

My visit to the gym the other day motivated me to do more running and strength training. This morning I got all excited and I geared up and headed to the trails. That's when it started going downhill. Actually, don't get me started on the downhills now, that's still coming.

The class the other night really took a toll on my thighs. I was doing very low squats with weights, even the instructor told me I didn't have to go down that far. I should have listened. The worst pain always hits me two days after a workout and this was the day. I started my run with a walk to warm up and almost 2K later I was still only able to run a few hundred meters at a time because my legs were so stiff.

The weather was extremely hot and humid, and I've already ranted about my thoughts on humidity. I had a hand-held water bottle and it was so hot out the water did not refresh. Then to top it all off, I lost my iPod Shuffle charge cord so I had no music.

I made it through about 8.5K of running, or let's face it, mostly walking. For once I looked forward to the uphills. They were easier than the downs because the tops of my thighs hurt so bad going downhill was agony. I was so stiff there was no spring in my step. I probably looked like some wierd robot bouncing slowly down the hills on stiff legs.

I kept going by telling myself my sore muscles would loosen up, and they did. I never did get going very fast today, but it did get easier. In the end I was telling myself this was a character/environmental run and therefore beyond my control.

At least I got out of the house, burned some calories, built up some muscle and cleared my head in the woods. I'm glad I went, because no matter how bad the run is I never regret going . But my legs still ache.

Fresh and Easy Garden Salsa

3-4 Tomatoes
1/4 of an onion, minced
1 cup fresh cilantro, chopped
1 tsp lime juice
garlic to taste
salt to taste
(optional) red chillies, red pepper flakes, cumin, avocado, corn, beans

Heat a pot of water until it is boiling. Pierce skin of tomatoes and place in water for about 30 seconds. Remove and let cool. Peel tomato skins off.

Cut tomatoes and combine with onion, cilantro, lime juice and salt. Let sit in fridge until flavours mix.

Getting it back

Well, my prediction from my last post proved true. I let a lot slide this summer. I did do some running, but not nearly my normal amount and strength training went right out the window. So here I am, starting out again, trying to get back to where I was a couple months ago.

Last night I went to a new boot camp with Jen. It was great. The exercises were similar to what I had done before but still new and different. I was happy that I managed to keep up throughout the training, as red-faced and covered in sweat as I was. And today I have a nice muscle ache in my legs reminding me I have more work to do.

Last night I regretted not keeping up with my exercise, but not so much today. It was nice to have a break over the summer and not stress about getting out in the heat.

I'm getting my motivation back after last night's class. I find that once I start exercising it leads to more exercise and better eating as well.

Now I'm off to make a salad for lunch with some swimming afterwards and maybe eventually I'll get my muscles back.

Running at Awenda Provincial Park

         












I've just been on vacation.  Sometimes it's a challenge to keep up your fitness when you're away, but I didn't find it too hard this time, because when you're at the cottage and camping you generally do exercise anyway in the form of hiking, biking and swimming.  So it all worked out very well.  I even fit in some running.

We were camping at Awenda Provincial Park in Penetanguishene, which is a beautiful park.  It has 30 K of trails!  This is great for a runner.  The trails were just what I like too: nice forest trails.  There were lots of different trails to choose from, or you could also run along the roads.  I don't generally like road running, but these roads were camp roads, so they weren't as crowded with vehicles and they were surrounded by beautiful stretches of forest.  You could even run on the beach if you wanted.

Exercising on vacation: a must if you want to counter the calories in the wine, beer, roasted marshmallows and Jiffy Pop!  (And that was just the first day.)

No Excuse Fitness Got Me Into Downtown Hamilton

I usually go to boot camp at Truth Martial Arts, which is an amazing boot camp (see earlier post), but there is a break right now between classes.  So I looked for another gym to attend in the meantime, and I found No Excuse Fitness - boxer Ryan Rannelli's gym. 

The location I saw initially was on Locke Street, where I go quite often.  However, the main and permanent location is on King William street right in downtown Hamilton.

I'm going to be honest.  I was scared to go alone the first time.  Not just because it was in downtown Hamilton, but because it was an evening class and I didn't know what to expect or where to park and so on.  It's not just the Hamilton downtown where I would be afraid to go to alone at night.  I'm all for the revitalization of the core but we have some ways to go. 

Anyway, a friend and I went and everything was good.  It's a nice big gym with a great atmosphere.  I love the work outs.  There are 'Challenges of the Day' which (in my limited experience) are usually circuits with lots of difficult moves such as dead lifts, walking lunges holding a medicine ball, hitting tires with a sledgehammer (LOVE that one), as well as using kettlebells and resistance bands and other equipment.  The gym has showers, and also offers food packages.  I haven't tried any of the food options yet but they look yummy and healthy and I'm intrigued.

I also took my first boxing class last night.  It was so much fun!  It's just amazingly therapeutic to punch the !@#$ out of a heavy bag.  I highly recommend it.

I've taken classes with three different instructors so far and I liked all of them and felt that they all really knew their stuff.  They made helpful suggestions and were friendly and approachable.

Way to go, No Excuse!  Not only did you get me into downtown Hamilton (and are keeping me there) but you're whipping me into shape at the same time.  My thighs are killing me. (Yes!) 

Roasted Chickpeas - A Simple, Healthy and Delicious Snack

I am always looking for healthy snacks.  Today I thought I'd try roasted chickpeas.  I'd heard of them before.  They're a great source of protein.  I took a can of chickpeas and rinsed them well, then patted them dry.  I put them on a baking sheet and sprinkled them with olive oil, kosher salt and pepper.  You can't go wrong with olive oil and salt, but you can add any spices you'd like.  Then I baked them at 375 degrees until they were crispy, about 20 minutes.  I stirred them occasionally.  And they were yummy!

The Science of Running Until You're 100 in the RR Magazine

I love it when I get a new Running Room magazine.  And no, no one is paying me to say that.  It's true. Anything on running, I love it.  The July/August 2012 issue had an especially interesting article in it about running until you're 100.  That is one of the things I love about running; that you can excel even as you get older.  It's amazing.  It's not like many sports where, once you hit 30, you're considered 'retired'.  You can just keep running and keep reaching for new goals.  And running helps you live longer and more healthy too.  What's not to like?

http://viewer.zmags.com/publication/5c6203e7#/5c6203e7/30

I ran the other night and since it was hot, I thought, okay, let's do a nice slow run.  I put 'Death Cab for Cutie', 'Damien Rice' and 'Glen Hansard' on my iPod, and it was fabulous.  It wasn't a heart-pounding, exhilarating run like usual, but it was just right for the weather and for my mood.  And, as usual, I felt great during and after.

Guess I'll keep on running.

Heat + Humidity = Not Pretty

The humidity today is horrendous. At one point I think it was 85%, then it went down to about 65%. But I'm not here to talk about the weather, I'm here to talk about boot camp with humidity. It is not a pretty sight.

I know that sweat angels have already been discussed, but today set the record. I was dripping puddles during burpees and sliding on the mats during push-ups. It was extremely difficult. At one point during a short break Jen got back up and started again, saying, "I just want to get this over with." I completely agreed. It was one of those days when you were wiped out from just walking across the gym.

Two days ago I sent my oldest son out to a biking club in similar weather conditions. They went up a gigantic hill and by the top he was exhausted. The instructor told me he asked what was wrong and my son could only reply that his face was on fire. He drank some water, rested, then continued to the downhill and had a great time. I was thinking of that tonight. If he could persevere through this weather, I could too. Only my face was not on fire, I was drowning.

I'm finding it so hard to keep exercising in the heat. Even swimming isn't doing it for me. This was one of the last boot camp classes for this session and I'm worried that over the summer I will lose every bit of muscle mass I've gained. It is that thought alone that may make me brave the wall of humidity and just get it over with. But man is it difficult.

Who needs a map!

Today I turned a corner in my running. No, I didn't reach a personal best or my longest distance ever. Nothing so obvious as that. Instead I gave someone else trail directions.

You have to understand how big a moment this was for me. When Jen and I first started trail running we got lost on almost every outing. We had a map of the area with written directions for the race course we were training for, but they weren't enough. Something would always trip us up. The worst was in winter when we turned a short run in chilly weather into a two hour trek through snow and ice. It started snowing after we left and we kept making wrong turns.

We have run the same routes for ages, but I always relied on Jen to know where we were. I'd tell her which way to turn, but back the suggestion up with the disclaimer that as long as I think it is one way we should really turn the other. Recently I went running with another friend and although we were on a course I had run countless times, I managed to make a wrong turn to take us almost 2k out of our way. Then on a 6k loop where I'd always run counter-clockwise I took us clockwise - up a huge hill - and didn't even realize my mistake until half way around.

Normally I wouldn't publicize my lack of direction, but I think I may have it beat. Today I ran across two girls on the trail who looked confused and I offered them help. They were about as far as they could get from the parking lot they were looking for. As I carefully told them how to get back I realized I really did know what I was talking about. Once I'd explained the way, I took off in the opposite direction from the girls. The trail loops and I ran into them again about 20 minutes later. They were heading in the direction that I told them to go and would soon be returning to their car.

While the run as a whole wasn't the greatest - the heat was once again kicking my a$% - I gained a little confidence from knowing that I'm at least finally past the point of getting lost.

Age Doesn't Matter

I think one of the things I love most about running is that you can excel in it no matter your age. Goals can be reached, rewritten and reached again. You can compete against yourself and come out a winner at any age or ability. From kids to 80-year-olds, you see them all at the local races running the same course, reaching for their own personal best.

I'm not saying age doesn't matter at all, but you can adjust expectations, change from a speed runner to distance, or from short distance to marathon length. I was on a running site a few weeks ago and saw a list of recent ultra-distance race winners from the U.S. Only one person on that list was younger than 40.

The mother of a friend of mine told me all about how she used to run various race distances up to marathons. She has run on the Great Wall of China and all over the world. She was saying that due to health reasons she now walks instead. Her next walk is an 800 km trek through the south of Spain. Sure, just a little stroll.

She also told me about a friend of hers who started running at age 64. The woman is now 84 and still runs marathons. She told my friend's mom, "You know what my best decade was? My 70s!"

I really started running in my mid 30s. I'm turning 40 next month and I love that my best race times are still to come!

Burnt Point Loop Trail (Side Trail off main Bruce Trail)

On Canada Day weekend I did the Burnt Point Loop Trail in Tobermory. It is a beautiful trail.  It is extremely hard.  It's so fun!  It's only 3.9 K, but it seems much longer because it's highly technical and it winds around all over the place.  You have to go on the main Bruce Trail to get to it, so you can use it as part of a longer run.  I ran to it from our cottage and then back, giving me a nice 10K run. 

The trail is all pine needles and moss, and is literally covered in rocks and roots, sometimes entwined together.  Often you cannot tell where the trail is at all; you have to constantly look for the blue rectangles on the trees to see where you need to go next. 

If it was a ski hill, it would be a black diamond of some sort, I'm sure.  You must be very careful with your footing.  You're continually leaping over things, whether large rocks or stumps or branches.  It's a great workout.

I also love how you get so many different kinds of terrain on this trail.  There are a couple of short boardwalks, and there are two parts of the trail where you have to run across rocky beaches.  The views of both the water and the forest are amazing.  There are some very interesting trees.

It was fun to run headlong down this trail; it was like dancing very fast with difficult footwork.  I almost felt like I would fall many times but the fact that I didn't was a rush.  Great trail.

Tips for Running in the Heat

I ran again the other day in the heat.  I waited until pretty late in the evening and although I started off on the road, I headed into the forest as soon as I could in order to beat the heat.  It was 7:00 p.m. and I was as hot as anything.  It was unbelievable.  I was able to get through my 14K run, but I was much slower than usual as I had to take many walking breaks.  This time I had brought quite a large bottle of water with me, but I drained it all by 9K and wished I had more.  I had even hydrated really well that day, I thought.  It didn't seem to be enough. 

So I was very happy to read this article in The Hamilton Spectator with some really good tips about ways to keep cool while running in the heat.  There were some things I hadn't thought about, such as having a cool shower prior to running, keeping your hair wet, and bringing a spray bottle to spray your face, neck and underarms in order to cool you down.  Another great idea was to freeze a water bottle before you go so you can roll it over your face and hands.  I love it!  I need to be able to train in this weather so now I feel like I can better handle the hot weather.  Bring it on, heat!  But be gentle.

http://www.thespec.com/living/healthfitness/article/752520--keeping-your-cool-in-the-heat

'Revolutionary Kale Chips'

Kale chips are yummy.  My husband, who is strictly a meat and potatoes man, loves them!  As he said, "It doesn't taste like I'm eating salad."  And they are very healthy, with calcium, iron, and vitamins A, C, and K.


Revolutionary Kale Chips
-from the Miami Herald, reprinted in The Hamilton Spectator

makes 4 servings

1 head kale
2 tsp (10 mL) olive oil
sprinkle of sea salt

(you can use other spices if you like as well such as cumin, red pepper flakes, or curry powder)

Heat oven to 300F (150 C).  Wash kale leaves and blot dry.  Tear or cut the leaves free of the stems.  Place on large baking sheet, one layer only.  (You may need two baking sheets.)  Drizzle with olive oil.  Sprinkle with sea salt.  Bake for 10 minutes or until they are crispy.

Approximate nutrition per serving:  36 calories, 2.5 fat, 1 g protein, 3 g carbohydrates, 0.7 fibre

8 Diet and Exercise Mistakes that Age You (in the Hamilton Spectator)

This is an interesting article.  I had never heard of glycation before.  This changes everything!

http://www.thespec.com/living/healthfitness/article/748225--8-diet-and-exercise-mistakes-that-age-you

Lemony Cucumber Salad (from 'Cooking Light Big Book of Salads')

I am loving salads right now.  I started off eating them because they're healthy and I was trying to incorporate more vegetables into my diet.  But now I crave salads.  And not the kind with wilted iceberg lettuce.  No way.  Mostly I just love arugula sprinkled with olive oil and balsamic vinegar, salt and pepper, maybe some cherry tomatoes, and then feta crumbled on top.  But this cucumber salad is perfect for summer.  It is very light; the dressing is extremely tasty; and it stays crunchy.  What more could you want?

Lemony Cucumber Salad
1 cup thinly sliced radishes
1/2 cup finely chopped orange bell pepper
1/4 cup chopped fresh flat-leaf parsley
2 English cucumbers, thinly sliced
1 tsp finely grated lemon rind
2 tbsp fresh lemon juice
1 tbsp extra-virgin olive oil
1 & 1/2 tsp white wine vinegar
1/2 tsp salt
1/4 tsp freshly ground black pepper

Combine first four ingredients in a large bowl.  Combine lemon rind and next five ingredients in a small bowl, stirring with a whisk.  Pour dressing over cucumber mixture; toss well to coat.  Serve at room temperature or chilled.

Per serving:  33 calories, 2 g fat, 1 g protein, 4 g carbohydrates, 1 g fibre.

Easy Overnight Oatmeal

I am not a morning person. I would rather do my exercising in the early evening. When we have bootcamp on Saturday mornings I find it difficult to even get there on time. The biggest motivation I have for getting out the door is that latecomers often have to wear the dreaded weighted vest. You do not want the weighted vest.

I'm also not the most organized person when it comes to having all my gear ready for early morning exercise. I'm often racing up and down the stairs trying to find clean clothes and turning cupboards upside-down looking for shot-blocks, tablets and almonds to bring with me.

When I stumbled upon recipes for overnight oatmeal I was very interested. If I could eliminate making breakfast I'd have more time to search for socks.

There are many recipes for overnight oatmeal out in blogland, some include using a crock-pot overnight for a warm breakfast. That sounds great, but I'm all for fewer dishes to wash. That's one of the main reasons that I opted for the cold version stored overnight in the refrigerator.

Also, to me, it tastes a bit like raspberry cobbler with cream and desert for breakfast is always a bonus.

Easy Overnight Oatmeal

1 cup frozen raspberries
1 serving plain low-fat yogurt (regular or Greek)
1 tablespoon chia seeds
1/4 cup oatmeal

Pour all ingredients into a container with a lid. Close the lid and shake until everything is mixed and coated with yogurt. Place in refigerator overnight. In the morning just grab a spoon.

This is my favourite version, but you can change it up in any number of ways:

• Any kind of fruit will do, but I think frozen works best as it adds liquid as it thaws.
• You can add mashed banana in the morning.
• Nuts, cereals, raisins or other dried fruit and seeds are probably best added in the morning so they don't go soggy.

And This is Why I Love to Run

It was almost the run that never was.  Last night I thought idly about running early the next morning.  I'd just had boot camp, and I was tired, and I hadn't gotten to bed early, so I wasn't sure.

I used to be a morning person, but (strangely) that was before I had kids.  Now I work part-time and many of those shifts are 7 - 3, which feels terribly early.  Usually one of my main goals in life right now is to be able to sleep in (meaning until at least 7 a.m.!).  But I would have to run early before my husband went to work.  Anyway, I decided to just play it by ear.

I woke up in the morning and it seemed so bright outside that I thought I'd slept too long, but when I looked at the clock, it was only 6:15 a.m.  I was still on the fence, frankly, but when I went out to get the paper it was such a beautiful morning that I said to myself, "Right.  That's it.  I'm going for a run."

It was a nice cool morning, which was amazing after the last heat-fest I'd run in.  I felt great!  Whereas with the last run I felt like I just couldn't make my legs do what I wanted them to do, this time I felt like I couldn't stop. 

Running is never easy - well, let me rephrase that. Running is never easy on an uphill, but it can still have those 'effortless' feeling moments. I love those.  And because running is challenging, I feel a great sense of accomplishment.  I've also seen progress, which keeps me motivated to continue.

Before stepping out for the run, I had all these thoughts in my mind about what errands I was going to be able to do that day while still making sure my daughter had a fun day.  I was thinking about groceries and laundry, and what I had to do that evening at work.  But all these worries left my mind as soon as I was running.  I just noticed the fresh air and the greenery.

I love trail running because it makes me happy to be surrounded by trees and green things.  I love that being able to run means I can go far in a short time and see so many beautiful sights.

I felt like I was going a very fast pace - I didn't have a watch on but I know it was a good sub-30 5K from the clock in the house.

When I returned to the house I felt wide awake and full of energy.  I noticed how the colour of our garage door looked so nice in the bright sunlight (I know - I can't believe it either) and I noticed the colour of the pink roses against the brick.  As soon as I stepped inside my boys started complaining about each other, but I didn't yell and it didn't faze me at all.   I felt very calm.

Running is very therapeutic.  It is good for my body and my mind.  I felt very happy and content. I poured a large mug of coffee, put my favourite group on the iPod (Of Monsters and Men) and started the shower, feeling like my day had started off in the best way possible.  This is why I love to run.

Don't Forget! Preparation For Your Race

Have Fun!
Plan Dinners A Few Days Before and Breakfast the Day of
Get Your Rest!
Buy Any Gels, Tabs You'll Use
Charge Your iPod
Update Your Running List
Wash Your Race Clothes and Socks
Don't Forget the Carbs
Hydrate, hydrate, hydrate
Set out everything, and I mean everything, the night before

Boot Camp: where your pride ends up in a puddle of sweat on the floor

We go to a mixed martial arts boot camp.  It's amazing!  I've taken so many classes over the years, but this has been the best work out by far, and one in which I've seen the most results.

It's based on whole-body workouts, so in one exercise you could be working your core as well as arms and legs.

When we do something seemingly simple, like squats, they become the hardest squats you have ever done.  We just go up and down, but we will count and hold at different levels, and then go back down, and I start breathing hard and my legs are shaking, and even a few seconds seem like an eternity.  It's so hard.  I love it!

We do skipping to warm up.  I thought that was difficult enough at first, and then different types of skipping were introduced, such as crossovers.  I can do some double-unders now, too!

Then we may do circuits to continue with cardio, while also using weights or doing jumps.  We use steps to jump over and on, bars to lift (sometimes while doing lunges), medicine balls to hurl or to lift while doing crunches, and so on.  It's impossible to say everything we do, because there are so many exercises and so much equipment used.  This keeps it all interesting.  I don't know how anyone can keep such a huge repertoire of exercises in their mind.  I can barely remember what I had for lunch.

That's the other thing I love about boot camp.  There is no limit to the bar.  He keeps raising it!  You think you're doing great with 'real' push ups, and then he changes where you put your arms or hands so that it's much harder.  And then he has you raise alternate legs while you do push ups, or clap hands with a partner in between push ups.

Have you seen that commercial for the Olympics that says 'Give It All'?  I love those boot camps where I feel I have given it all, and I'm so exhausted that I'm lying full out on the mat, sweaty and completely done.  It's very therapeutic.  So is the kickboxing and punching, but that's another post.

I've heard that cross-training helps with running, and I love the variety of boot camp.  So bring it on!

http://truthmartialarts.net

Staying Cool (and a Hydrating Salad)

As Jen pointed out in her last post, it is hot here. Temperatures in the thirties and humidity do not mix well. Add in exercise and I come out looking like I'm running in slow-motion. This weather wipes me right out and leaves me feeling (and looking) like a wet rag.

I had similar experience to Jen when I ran yesterday. I went out in the morning and even though was well-rested and feeling great, I soon felt like I was running in hot soup. I tried to speed up, but the wall of air stopped me.

It is like this here for most of the summer. So unless we want to give up on running for the next four months, we have to find a way to make it through this heat.

We are lucky where we live because we have a number of waterfalls close by. Cooling off under the spray feels amazing. Last summer we planned many of our running routes according to local waterfalls.

Also, I find hydration works wonders. I’m sipping water as I write this and am already thinking of ways to make it taste better. I get bored of plain water. I also try to eat a lot of foods with high water content. A bonus is that they make me feel full longer which helps keep calories down.

Here is a recipe for a very basic salad that I made for lunch today. I saw something similar in a magazine a while back but as I didn’t keep it I am trying my hand at replicating it. I love adding fruit to main meals, which is probably why I remember seeing this recipe in the first place.





Spinach Watermelon Feta Salad

1 cup Spinach
1 slice Watermelon cut into pieces
30 g Light Feta Cheese
¼ of a Lemon
Almonds, Walnuts or Sesame Seeds

Lay a bed of spinach in a bowl and layer on the watermelon, feta and nuts. Squeeze a ¼ of a lemon over the ingredients and mix it up. Simple! And full of hydrating melon.

TIP: I like to squeeze lemon over my watermelon slices. It makes them taste a bit like sour candies.

(Note: The photo shows the salad without the nuts as I thought of them after I took the shot.)

Worst. Pace. Ever. (Or: The Heat is not my Friend)

It felt like 35 degrees in Hamilton, Ontario today.  I waited until 5:00 p.m. to run, thinking that would be okay.  It wasn't.

I was running in the forest so I figured it wouldn't be so bad.  It was.

When I ran down some steep hills into the valley, I could feel tendrils of cool air but they quickly dissipated, and they weren't enough.

I don't know if it would have been a hard day anyway, or if it was solely the heat and humidity, but I felt like a complete train wreck.

It was soooo hot.  I thought longingly of running in the winter.  I wished for the smallest whisper of breeze, but nothing.  I would have given anything for a freezie.

At one point I thought of turning back, but I was determined to do the distance (about 13K) even if there was absolutely no speed involved whatsoever.  Which, if it's not already obvious, there wasn't.

I had many walking breaks.  I walked up even the smallest incline, because even those I considered 'hills' today.

I've heard that your body needs to adjust to things like altitude, so I'm thinking maybe it's the same for heat.  Hopefully my body will get better as the summer goes on.

Or I could start running at midnight!

Vegetable Soup

1 tbsp olive oil
1 tbsp butter
2 cloves garlic or to taste, minced
2 tbsp gingerroot or to taste, minced or chopped finely
1 cup cut-up carrots
2 zucchini, sliced
3 cups mushrooms, white or a variety
1 bunch leeks, tops removed, sliced
1 can tomato soup + 1 can water (optional)
3 - 4 cups chicken or vegetable broth
salt & pepper
other seasonings as desired, such as oregano

Heat olive oil and butter in large pot. Add garlic and gingerroot until fragrant. Add vegetables. Stir until tender. Add soup and/or broth. Season. Simmer until all vegetables tender and taste is as desired. (Approx. 1 hour)

NOTE: The great thing about this recipe is you can use it as a base and add whatever you have on hand. I've added cans of cut-up green beans, black beans, lentils, kale, onion, and feta. You can even add a splash of white wine if you're forgoing the tomato soup for flavouring. This is a very healthy soup and you can pack it with vegetables.

Determined to Win

My oldest son has a real competitive streak. I knew it was there, but I didn’t know how deep it ran until last weekend. On Sunday he ran a 2K mud run and tied for 1st Place.

Leading up to the race I was telling him to pace himself, make sure he had enough energy to finish. The race wound up muddy hills, over logs and through a creek. It was the longest run he has competed in and I wasn’t sure where he was going to fall in the pack. I just wanted to make sure he finished. He had other plans.

“Mommy, I’m going to try to win,” he told me. “Yes, of course you are,” I replied, as all parents do.

At the starting buzzer he sprinted into the distance and I thought he’d never keep up that pace. But he did. I was surprised at the finish line to see my kid appear at the top of the last hill with an exhausted but extremely determined look on his face. He obviously saw there was one boy in front of him and that propelled him to push to full-speed. He all but flew down the hill to the end. The grade was pretty steep and I thought he was going to end up cartwheeling through.

My son is a pretty active kid, but this was the first time I have ever seen him too tired to talk. He had used up everything he had. I was shocked and proud. I realized he had wanted to win and he had worked very hard to do so. It was a great experience for him. Now he's talking about a triathlon in the fall.

I love the fact that my oldest son is excited about running and racing. I think encouraging kids in sports that they can continue into adulthood can help them maintain healthy lifestyles. When I was young my sport was figure skating. I’m sure I had great posture and balance at the time, but as an adult it really only means that I can awe beginners with my crossovers at the local arena.

Now that my oldest is getting into running I also look forward to passing on my wisdom. Today I tried teaching him about the importance of hydration. He looked at me like I was nuts. Maybe I’m getting a little too carried away.

Mommy Needs An Ice Pack for her Butt

Now that we're done the 25K, my friend and I are in training for the Iroquoia Trail Test 32K.  We went for a run today, almost 20K.  It was a route mostly through the city and it was more cement than we are used to doing.  At one point I turned to her and said, "You know, I have never iced my butt before but there's a first time for everything, and it's going to be today." 

My butt was aching.  This has never happened to me before while running.  I know what it was: boot camp. 

I do this amazing boot camp that is three times a week, and it's hard-core.  That's why I love it.  The last class was yesterday.  Obviously we worked our glutes.  I mean, we worked everything, like we always do; it's all about full-body workouts.  But I did notice that my glutes were a bit on the sore side this morning.

However, it sure got worse after running 20K.  I'm not sure why.  That's funny, isn't it?

What was funny was my friend and I doing this 20K run when we were tired and had drank wine the night before, and it was raining and our muscles were sore.  And we were talking about how runners are kind of crazy people.  And we said it with completely straight faces!  As if we're not runners.  As if we're not those people.  You know, the crazy ones.

We're the ones who talked about doing a marathon and then decided to just do the 50K race next year at Sulphur Springs.  Because that's...more than a marathon. 8K more!  And it's on trails.  Hilly trails.  Which is much harder than a road race.  So, yeah.  That's us.

Crazy.  With sore butts.  Luckily we're having fun.  See you on the trail!

Sulphur Springs 25K

I’m celebrating. Yesterday I reached the goal I had set for the 25K Sulphur Springs Trail Race. I had wanted to run it in 3 hours and I did, well 3:01 to be exact. At first I started over-thinking that extra minute, wishing I had pushed a tiny bit more, but it is only 60 seconds. I shaved 22 minutes off my last time, and as far as I’m concerned it was a success.

Of course there were challenges leading up to the big day. I’ve been suffering from a crazy bout of insomnia. With about two weeks of fighting to sleep I was pretty exhausted. I’m also proud to say that despite the lack of zzz’s, I pushed through and made my time.

Sulphur Springs is my usual running route so I knew the course pretty well. It is a beautiful area filled with seas of blue forget-me-not and purple phlox this time of year. The course has two really killer hills, one is called the “Three Sisters” – you know when a hill is named it is going to hurt. The other is Martin Hill, right off the start/finish line. It seems to go on forever. I saw very few people run these hills.

I set off at a pretty good pace and made the first 5K in 31 minutes, including walking Martin Hill. At 10K I looked at my watch and was happy to see I had done it in 1:01. Those times alone made the race a success for me.

Unfortunately, after 10K I hit a wall. My time slowed for the next 6K or so as my legs took a beating. Usually my legs hold out while my breathing falters, but this time my legs felt like lead. I dreaded the hills and walked more of them than I had planned.

I popped jelly bean electrolytes and tablets and gulped liquids at the aid stations. I thought my hopes of making three hours were over. But as I neared the last loop I looked at my watch and realized my goal time was still possible. I visualized the long downhill that I knew came after the Three Sisters, knowing that was the biggest break I would get.

It was humid and hot and I felt chills from dehydration. The downhill felt great, but I was faltering again as I hit the last aid station before the final push up Martin hill. I walked the hill for the second time and near the top I saw my oldest son at the side of the road, then I heard my family and friends cheering me on. That gave me incentive to run to the finish line with the last of my energy. It was great to be done, all I wanted was shade and a place to sit down.

My only real disappointment was the food. There was no food at the aid stations, only liquids. Also, this was the 20^th Anniversary of the race and I read how the post-race food was going to be great. One apple, a muffin and one bottle of water is not great. I gulped down the bottle I was given and was grateful my husband had brought some more.

After a short rest, I went out celebrating and had a wonderful, full day. Now I’m looking toward my next race and thinking about upping my game to complete the 50K next year.

Sulphur Springs 25K Trail Race 2012 - Personal Best!

I ran the 25K Sulphur Springs Trail Race yesterday for the second time.  It was a beautiful day, not at all muddy like last year.  At some parts the dirt on the trails was like sand, it was so dry.  It was a bit warm but not too bad.  There were people tripping on roots everywhere, and I saw two people fall.  My friend was doing the 50K but had to be taken off the route after 40K because he hurt his foot on a root. 

As always, the atmosphere was really supportive, with runners yelling "Looking good," and "Way to go!" to each other.

Last year I did the race in 3 hours and 19 minutes, and this year I came in at 2 hours and 48 minutes, taking 30 minutes off my time!  I should say that last year I wasn't pushing it by any means.  I pushed it a bit more this year, obviously, but at the beginning I was trying to hold back and do a more easy pace.  My main goal is to finish upright and smiling, as they say, and I didn't want to injure myself.

Last year I ran with shin splints, so my shins were taped up, which actually worked amazingly well and I felt pretty good overall, but not 100%.  When I ran the 25K Run for the Toad, I had some IT band pain.  It was great to run this year without any injuries at all.

The trail was beautiful, as there are huge carpets of blue and pink forget-me-nots under the trees as well as those tall flowers that were white, dark purple and light purple.  Everything was very green and new.

I loved the medal this year for the 20th Anniversary, and the flip-flops with the race route are interesting and different.

My only complaint was the lack of food for the 25K.  (After I was done my race, I walked by an aid station and saw that they had put out all the food then!)  I didn't see any food at all at the stations when I ran by; it was just water and HEED.  Actually I did see pop occasionally too.  But no solid food at all.  After 15 K I could have really gone for a cookie or a chip or watermelon!

Luckily I had brought along some sport beans and electrolyte tabs in a pocket.  But even the post-race food was disappointing; one piece of fruit, one small muffin, and one small drink.  We need to replenish, people!  I'm sure that the higher mileage people were given good food, but come on, 25 K is still significant.  My friend's watch showed that we burned about 1700 calories.

Anyway, it's over and done and I'm very happy with my time.  I went out last night and danced the night away and today I feel great.  What more can you ask for?

The Accidental Runner

I have to admit that learning to run wasn’t my idea.

After giving birth to my first child I knew I had to start thinking about getting back in shape. But all I did was think about it. Then one day I got a phone call from my sister-in-law. She had clipped a “Learn to Run 5K in Six Weeks” program out of a magazine and wanted to know if I was interested. I said I was.

Until then, running was not my thing. In high school we used to run 1K in gym class. I was always one of the last runners back to the school, red-faced, panting and looking like I was about to pass out. Later, in my 20s, my brother used to goad me into going for a run with him. I’d make it a block or two then turn around and stumble home hearing him laugh as he sped off into the distance.

I started out with doubt in my mind. I didn’t even own running shoes and I wasn’t about to shell out the money based on a program I wasn’t sure about. So there I was, at the beginning of my running career, wearing hiking boots.

It was agony at first (the boots and the exercise). Thirty second bursts of running felt like hours. Gradually one minute of running became three minutes and so on. My running route was an old cemetery at the end of my street containing tall memorials mixed with underground crypts. I was getting up before the baby woke, putting on my shoes – yes, I did eventually buy proper footwear – and heading out to the cemetery about every second day. I even started to look forward to it.

I’m sure I ran every route possible through that cemetery. I knew many of the engravings on the gravestones by heart and they gave me comfort as I accomplished a goal I never knew I had. At the end of six weeks I ran for half-an-hour straight and that was it. The program was complete. I was a runner.

After persevering through what seemed like a grueling training program, it feels like I should have had some huge goal at the end. But I didn’t. I simply wanted to keep my weight in check. I did that by going out and running for half-an-hour at a time. I continued running for the next few years, stopping as I had two more children, then running again in bits and spurts.

Then I was asked by friends to join them in a 5K community race. I wasn’t sure what to expect, but I had a great time. I wanted more. Now I’m training for my fourth race over 20K and thinking about upping the distance next year. And I still feel like I'm just getting started.

Becoming a Runner/Emerging from the Haze of New Motherhood

I distinctly remember the moment.  My youngest child was finished with diapers.  I realized that with having three young children in close succession, I had been changing diapers for eight years.  Eight years!  (Hmmm.  I don't think I'm getting paid enough.)  Since I was also done with breastfeeding, I was finally getting some sleep.
Not wonderful sleep.  I mean, I still had three young children.  Let's not get ahead of ourselves.  But I could see a light at the end of the haze of sleeplessness.  (For one brief crazy moment I felt nostalgic for the diaper era, but I quickly moved on.)  I felt like a new woman!  I felt like I had some time on my hands, and that I could finally do something just for myself.  I wanted to get fit again.

Before having children, I had always tried to keep pretty active.  I was never an elite athlete, but I would hike and walk, and go to aerobic classes with an occasional gym membership thrown in there.  But having gained weight with each child, I knew I needed to up the ante.  I wanted to start running.

You see people running down the sidewalk and it looks effortless.  It's not.  It's hard.  But the good news is that it gets easier and easier.  I started off by signing up for a 5K race.  This is very helpful because it motivates you to train.  I ran it and survived, and enjoyed the excitement and atmosphere.  It inspired me to continue training so I could get an even better time the next year.  I did the next one in under 30 minutes (I think 27 minutes).  It's so great to see progress.  I also started feeling better and having more energy.  It's important to have energy when you need to keep up with three active children.  I loved running on the trails; I found it therapeutic both emotionally and physically.  I wanted to keep going.

I vividly remember when my friend said that we would want to do 7K next, and I thought, "Whoa!  Let's just focus on getting the 5K feeling easy."  Now I'm about to do my fourth 25K race, and I'm looking forward to a 32K trail run, and okay I'll say it, a marathon.  I am the fittest now I have ever been, and at almost 41 that feels good.  I'm hooked!