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Day Three of our "10 Mile Run" Training Program

Wednesday, August 25, 2010

Made it to day three of our training program. We are really excited about the program and getting back into longer runs. It is rather hard though trying to get the runs in when the sun goes down much sooner now. Seriously, where did the summer go? Fortunately though, the hubster has been harboring two flickering light boxes that strap to your clothes for running. It keeps him wanting to go out and try them so thankfully I will have him amused and we can follow the program.

Day 1: 3 mi @ 70% MHR
Sounds easy however we were running in an extremely hilly location, maybe not the best location to start out the training program. But then again, if we are going to do it, we might as well jump right in! Right? We did our .5 mile warm-up run, followed by the 3 miles @70% MHR (sometimes more, oops) and then 3 miles of a walk back (cool-down). We were thankful to have completed the run at a waterfall so the beauty that we saw after the hard workout was much worth the sweat and a few tears... Had a side stitch though most of the way - had to work through it and press on. There were no stops the entire route which we were thrilled about since we normally have to stop for traffic lights. Not really sore after-wards, just muscles pulsing a little.

Day 2: Cross-train:
Much harder to understand than just 3 miles run at a certain tempo. We decided that we were going to go ahead and do a nice yoga & pilates infused video that was placed online. We had a good time doing it and we felt like our muscles were really relaxed and stretched after just 20 minutes! Amazing how well one feels after just a short amount of infused yoga. (for the buns, thighs and legs) Hubster, who isn't very cordinated - bless his heart, tried eagerly to do the moves and have fun while doing so. Today was again another great success. No injuries or severe pain besides a few blisters (but we are used to those by now).

Wednesday: 4 mi w/ 2 mi @ LT pace
Looking forward to this exercise tonight. I think we are going to do the 2 miles @LT pace but then we are going to do some endurance training for the other 2 miles. We can run a good distance at LT pace however we want to increase our speed so endurance training should do the tricks. Husband was also talking about doing some nice fartlek training too tonight. Plus, I think we might throw in some yoga before bed to get our muscles stretched for proper sleep.

Things are going really good in the exercise department however I didn't do a very good job with food yesterday. I knew I was overeating in calories (ate two snack foods that weren't even vegan!!) but I pressed on. My stomach really felt it last night as I was sleeping, sick feeling rather than a pleasant sleep. It is amazing at what our bodies tell us about the food that we take in when we start to listen. It serves me right.... but today is a new day and that is how I'm treating it.

  
  Member Comments About This Blog Post:

SUGIRL06 8/25/2010 10:29AM

    I need to start doing more speed work too. Lately I have been barely getting in my long runs! (and the half marathon is only 2 and a half weeks away!!!) I don't really care how long it takes me though and I already know I can do 10 miles! Anyway, good luck with your training! I might have to steal some of your ideas!!! No hills where I live but I have this bridge I can drive to and then run over that for "hill work". Glad you guys are getting back into a fun routine!
~Ang

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Weekly Exercise Schedule

Monday, August 23, 2010

Things have been really crazy around here - family visits, business meetings, hot summer days, a gym without working treadmills and a spot on my skin that is getting checked into right now. Boy oh boy, busy....

This week though I plan on getting my husband and me back into the swing of exercising on a daily basis. We have been really bad lately with a gentle walk each day with the dog for about an hour and that is it. Some days, gasp!, we didn't even go on that long of a walk. I know I know... yikes, right!?!!

So, here is the schedule for this week. (Barring nothing happens with the consultation with the doctor tonight)

Monday: 3 mi @ 70% MHR
Tuesday: Cross-train
Wednesday: 4 mi w/ 2 mi @ LT pace
Thursday: Cross-train
Friday: Rest - gentle walk
Saturday: 6 mi w/ 4 mi @ 60% MHR
Sunday: Rest- gentle walk
Total: 13 mi

This includes at least ten minutes of yoga each day also however not on the plan since its a daily activity. We are planning on building our bodies back up to 10K. We have been off running for a little bit of time so we have to build our bodies back up to reach this distance (sad, I know but that's what happens when we decline for a while). I'll try to keep everyone updated. Today's goal: Try to stick to the plan and have some fun with it!


emoticon+ emoticon= emoticon

  
  Member Comments About This Blog Post:

SUGIRL06 8/25/2010 10:14AM

    Sounds great!
~Ang

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TITALADY 8/23/2010 3:38PM

    Great plan!!! emoticon

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TITALADY 8/23/2010 3:38PM

    Great plan!!! emoticon

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CASSARM1 8/23/2010 11:53AM

    Best of luck!

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Is your Sunscreen Dangerous?

Sunday, August 08, 2010

My former favorite bottle of sunscreen, Neutrogena Ultra Sheer, was just about to run out so my husband and I decided we wanted something healthy, possibly from the health food store. It is important to not only eat healthy food but to also put healthy things onto our bodies, aka sunscreen. As we were looking, we were alarmed at finding that our sunscreen was not the best option, actually the SPF has been challenged as being incorrect or something like that... We found this wonderful website that actually tests SPF (the gov't supposedly doesn't require the companies to test it themselves before putting the label on the bottle). Yikes, we also found the list of "Hall of Shame" sunscreens to be the most popular on the market. This is alarming seeing that we are all trying to better our lives but could have danger times ahead because we were active and chose the wrong sunscreen.

So, I highly recommend looking at this site listed below to find the best sunscreens, lotions, and lip balms. It does baby and children lotions too! You can also look up your current produces in your household.

www.ewg.org/2010sunscreen/best-beach
-sport-sunscreens/

  
  Member Comments About This Blog Post:

SUGIRL06 8/13/2010 2:11PM

    Thank you for the site!!! So, I have been trying to avoid sulfates after reading how bad they are. I changed my shampoo but then started checking other places. It's in my toothpaste!!! YUCK! (specifically sodium laurel sulfate). Its also in the anti-viral tissues at work! I was pretty annoyed by that one. You mean I can't even use the free tissues at work??? Now I use Kimwipes. (we use them in the labs to clean chemistry systems!). At least they are a little soft but what's a girl to do?!
~Ang

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BEACH_BUMM 8/10/2010 1:55PM

    thanks! emoticon

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DJ4HEALTH 8/8/2010 10:29PM

    It also does the pots and pans, make up to all kinds of products that when you read them you don't want them on or in your skin.

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SAM910 8/8/2010 5:55PM

    Wow, thanks for the info!

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Motivational Thoughts to Self

Saturday, August 07, 2010

Just read a good reminder blog article from the "motivational site" from SP. See this article: "The Importance of Systems in Achieving Goals" . Then I saw that SUGIRL06 who had taken up this advice (not sure if she read the same article or not); nonetheless, it got me to thinking, I should start up a reminder blog just to tell myself what I am trying to do. If it's out in the open, then I can't fall back on it, right? emoticon

So my first motivational goal is to teach my husband yoga... Well, infused yoga! This will not only help my husband but if I am teaching him, I know I will do it too.


Remember to always smile... just watched/did a yoga/pilates video the other day where the "man in charge" said that we should all put a smile on our face. So, even if we aren't having fun while doing a routine, then at least other people are tricked. Not only do we then encourage others around us but we might even start to believe it ourselves. I love this little idea, I'm sure it works!


Try to stay within my ranges for nutritional and exercise needs for dieting. This includes one "cheat day" a week if I need it. Let's keep it real, I know that I will never 100% give up everything but if I minimize the things that aren't the best for me, I can splurge one day while still seeing the benefits. I think this also helps me to stay focused on my health instead of losing weight - it's not a game.


Love, Hate, Love, Hate running... Remember that sometimes running is fun but there might be some bad days... just keep with it no matter what!


Remember exercise is about getting healthy, let your body control your exercise not the weather.


Remember that my body knows best, if I think I have overdone the exercise, I will stop myself. If I know I need more food, I will eat a little more of something healthy to satisfy my body. Listen to the body for health.


Don't over do it! Remember that the scale is just a tool, you are healthy now - live the life you want to live - a healthier one and don't give up!



Smile smile smile

  
  Member Comments About This Blog Post:

SUGIRL06 8/13/2010 2:08PM

    Love the pictures! The one with the hands and legs messes with my head though. Haha. And I Don't know why I started making goals! Maybe from that article! Great list though!
~Ang

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JSCHARF 8/7/2010 6:55PM

    Nice Idea!

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WHITNEYFL 8/7/2010 6:40PM

    I love this!!! :) I'm totally doing one of these tomorrow.. I just read SuGirl's too!

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Depressed Turns into Tired Bliss

Saturday, August 07, 2010

So today is Saturday, my normal "husband and me" day. It is the day we do our longest exercise together and just plan something fun to do together. Unfortunately today was "race day". For some reason (really, I know the reason haha), I purchased tickets for my husband and a few of his friends to go to this big race today that he has been wanting to go to. Lucky for him but unfortunately for me... meant I had to spent another day at home, unless I planned something. I was feeling really depressed since I work at home all week long alone, so I always look forward to our fun "outings" on Saturday. We live in a new place and seeing that I work from home, I know very few people... Seriously got to get out more ...haha

But, after a morning of slight sulking, I decided to throw on a new pair of running shorts and hit the gym. I figured if I was going to sulk I was going to do it in style and while in motion. Thanks to my motivational speech as I walked to the gym, I got into my groove and ran about 6 miles. Not a race pace and not the longest distance, but it was a good run and I was sweating out all that depression. Yay!

So, if you are feeling a little depressed today, clean yourself and go on to the gym or out for a good walk in the sunshine. It will do miracles to your mood and you will get your daily workout done at the same time. Just make yourself do it, it will change your entire day around.

hmmm.. maybe some yoga would be nice now... emoticon

  
  Member Comments About This Blog Post:

SUGIRL06 8/13/2010 2:04PM

    Great job! I know what you mean about being home alone. I always say that I would love a day off by myself but then when Rob has to work on a Saturday, I'm all pouty and sulky that he's not around. Haha! Can't win.
~Ang

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OFFDREA 8/7/2010 6:38PM

    great post! im sitting here at my desk watching the clock tick and dreading my workout that I skipped this morning and have to do when I get home. your post has motivated me!!!!

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WHITNEYFL 8/7/2010 6:29PM

    Such a great blog! I was feeling this way last night. I'm lucky enough to have an indoor bike, so I put on some jams and rode for 30 mins! My butt hurts but in a good way.. and I was glad I did it!

Good for you!! :)

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