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Ran 2nd 10 Mile Run Today!

Tuesday, October 26, 2010

I'm so proud of my accomplishment of completing my second ever 10-mile run! Truth be told, it was on the treadmill so the surface was flat, but it is a 10 mile run nonetheless.

Some interesting things that I found to help me through longer runs (since I'm not a natural runner):

1. Set a plan before you get to the gym. For instance, before I left the house this morning, I planned out that I was going to run ten miles. Then when I got to the gym, I settled in on my treadmill and kept the ten mile goal in my head. It is very easy to get tired in the beginning and then tell yourself that four is good enough for today. But, that doesn't help anyone...

2. Use those "treadmill peepers" as running motivation. This may seem a little competitive however when I run and see others running around me, I tell myself, let's see who will last longer. It is amazing at how much a little competition will keep you going.

3. Remember that a runner doesn't have to be the fastest, rather has to run over the finish line. That is something that I always tell myself when I am running. I actually have to laugh when a very "serious" person gets on the treadmill after throwing off his/her jacket and jumps on the treadmill full speed. I think to myself, slow and steady wins the race. It is shocking to see how many people I outlast on the treadmills. Those that jump on the treadmill and forget to get a good warm-up generally do not last much more than 30 mins. I love that I can be calm and give my body the needed warm-up it needs and then start running when it's ready for the adventure.

4. Drink lots of water on long runs. This is something that I had to train my body to be able to do. It may sound weird (but then again I am, so it's ok) but my body used to have stomach issues when I ran and had just drunk water. Now though, I tend to cut my runs up in 4.5 mile increments. This partially due to my body needing water in-between and partially due to the fact that our treadmills stop around 60 mins of running. So, I make sure that I run 4.5 miles and then drink water. Sometimes (like today) I throw a Energy Block in my mouth and then keep running. It really helps with the longer runs over 5-6 miles.

Do you have any suggestions to make my runs better? I'm also looking for energy blocks that are vegan if anyone has a suggestion, I would love to hear about it! Thanks.

  
  Member Comments About This Blog Post:

SOCCERWOW 10/26/2010 4:55PM

  Congratulations! That's a great accomplishment.

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BREWMASTERBILL 10/26/2010 2:44PM

    Regarding item 1, run outside, then you can't tell yourself that's enough for today. heh.

For a long run, pre nutrition is important. It has to be enough but not too much. In my experience, that varies from person to person pretty dramatically. I go about 2:1 carb/pro ratio and keep it around 500 calories.

My first 1-3 miles are "warm up" miles. Like you said, hitting it hard on the first step is a bad idea in more than one way. I try to keep my first 1-3 miles below my overall pace.

Other than that, don't train too hard. I made this mistake and was out of commission for a few months.

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What the Body does within 1 Hour of Drinking Soda

Tuesday, October 19, 2010

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What Your Body does within 1 Hour of Drinking Soda

According to the Nutrition Research Center, this is what happens to your body within 1 hour of drinking a can of soda:

-10 minutes: 10 teaspoons of sugar hit your system, which is 100 percent of your recommended daily intake. You’d normally vomit from such an intake, but the phosphoric acid cuts the flavor.

-20 minutes: Your blood sugar skyrockets. Your liver attempts to maximize insulin production in order to turn high levels of sugar into fat.

-40 minutes: As your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.

-45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.

>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine’s diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that was otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.

-60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another?

Thanks to http://www.vegansecrets.com/blog/ for this lovely narration of what happens when you drink soda.

  
  Member Comments About This Blog Post:

SUGIRL06 12/2/2010 8:00AM

    Oh wow that's interesting!
~Ang

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LITTLEFIREFLY 10/21/2010 9:09AM

  Thank you very much for sharing this! I was raised in a home where for the first 12 years of my life pretty much the only beverages I was given were coca-cola, chocolate milk, occasionally fruit juices or water....talk about overloading a kids body with sugar and caffeine! I'm amazed my teeth didn't rot out of my head...but I've only had 1 cavity in 23 years...this article is EXACTLY why I try to steer clear of soda as much as I can (though it is difficult sometimes)

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ALNEAGLE 10/20/2010 9:20AM

    WOW! That is a real eye-opener! YIKES! I have to admit I am a soda addict, but have cut back a LOT since I started dieting. I guess it's time to completely kick it to the curb!

~Amanda

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DDWADE 10/19/2010 5:23PM

    Very informative. Thanks for the post.

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SNIKWAD 10/19/2010 3:30PM

    emoticon emoticon

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LUZDELSOL1 10/19/2010 2:53PM

    Yikes! Thanks for sharing.

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APMAC_D 10/19/2010 1:46PM

    WOW this is amazing information- I knew it was bad but did not know just how bad. It's amazing how popular the stuff is when it has such a negative effect. THank you for posting for all of us too see emoticon

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CHESAKAT41 10/19/2010 1:43PM

    Thank you for posting this informative blog. I have been off Diet Soda for about 60 days. I don't drink a lot, but being a Diabetic I found that I am eating more and more of the artificial sweetened products. How can this be a healthy thing??? Blessings to you...
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10 Mile Run

Tuesday, October 19, 2010

My husband and I have been working towards running a 10 mile run for the last month or so. We were on a program from Runners' World, unfortunately we had some setbacks. Thankfully we have not stopped running - just reduced the amount of miles per day that we run.

I'm proud to say though that last Friday I was able to run my first ten miles in a row! It's a great accomplishment! I did it in less than two hours - had to run slower to assure I finished the entire 10 miles. Thankfully I completed the task that I put my mind to and was thrilled with myself. Yay!

Just goes to show that if you really work hard and keep your mind to something, you can finish anything!

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  Member Comments About This Blog Post:

LITTLEFIREFLY 10/21/2010 9:11AM

  amazing job!!! I'm still working on being able to consistently finish 3 miles....I think you're 10 mile accomplishment is my new inspiration!

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ZMONEY 10/19/2010 12:13PM

    emoticon emoticon emoticon

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SDKENT79 10/19/2010 11:25AM

    Good job! That is really great, I've only worked up to 7 at this point, but I know with lots of work 10 is possible!

Keep up the good work!!!

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Coffeeeeeeeeeee

Thursday, October 14, 2010

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Okay, so maybe I have had a little too much caffeine for today but I really don't care... haha Lately I haven't been writing first of all because I haven't really had too much to say (sorry, nothing new really happening) and secondly because I'm not sure how many people actually read it... So, I'm trying it up again to see if there is support through the blogging here or not. haha (Note: I also write a Japanese blog so I'm usually on there too - takes a little more time but very encouraging too.)

Anyways, I just wanted to comment to those of you that love their morning java that I have tried a few things out with my grounds. I read that it was good for drinking and a whole slew of more things. So, I tried it in the shower today! Yay! Coffee aromatherapy in the shower - nothing better!

I tried it on my hair as a rinse/conditioner. I'm not sure if I will be doing this method again. It does make a mess of your shower and does take more time to clean out. I have thick, long hair (which lately is coming out??? emoticon) so maybe that is why it took longer to get out. haha I was even finding some grounds in my hair after getting out of the shower. Oh well, it did smell good.

Next, I tried it as a body scrub for something special. We are running a few times a week still - around 5-10 miles each run- so my skin has been dry and a little lackluster from all the sweating and abuse that comes with running. Anyone else have this problem? So, I tried it as a scrub and I am deeply impressed! It worked amazingly! I would do it everyday if I had the time to do so! It works similar to the expensive items on the market today and is free - considering that I drink it just about every morning.

Thirdly, I tried it on my face as a scrub. Running and crossing-training 6-7 times a week can seriously leave the skin dry and a little less than perfect. So, I used it on my face and again am thrilled! It smelled so good and loved the results! Seriously, my face hasn't felt better in a long time! Additionally, it is completely vegan! Yay!!!!

So, if you are a coffee lover like me - try it in the shower and let me know what you think! emoticon Cheers!

  
  Member Comments About This Blog Post:

LITTLEFIREFLY 10/21/2010 9:13AM

  I use sugar as a scrub all the time...especially for my hands/cuticles in the cooler months....guess now I get to try coffee!

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CHARLIE2213 10/14/2010 2:53PM

    great ideas! i will definitely try the body/face scrub!

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IRISHLASS2012 10/14/2010 11:47AM

    Points for creative recycling. I've only put used grounds in my roses or compost heap. Enjoy your java!
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HOTTMOMOF2 10/14/2010 11:47AM

    I have never thought to use coffee in other ways but drinking it. I am definitely going to try it as a body scrub, my skin is so dry through the winter months. Thanks for the info, I'll let you know how it goes!!
Rhiannon

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Working it out in the week of Sept 13th

Monday, September 13, 2010

Another week down in our 10-mile run training program. We completed our 3rd week on Saturday with an intense 8-mile run. Thankfully it was a cooler day (thanks to the gorgeous Autumn weather we are having a little early this year), and we were on track once again. We decided that since it was our first time to run 8-miles in total, we would commemorate our adventure with going to a park to run our long run this week. Firstly though, we drove by the local CVS store to look for some energy bites but unfortunately they did not carry any. We did discover PowerBar Energy Gel Blasts. They were on sale (maybe because they were 'new') and we purchased a small bag for .66 USD. There is about 1.5 servings in each bag. Basically it is like a sugar spiked gummy that has a gel inside. We ate three each. It didn't give us energy right away but maybe it was slowly responsive for the energy in our 8-miler. Ran the entire time (no stop lights) and felt wonderful. It is amazing how far 8-miles really is when you are running instead of driving in a car. It gives us a new appreciation for the invention of the vehicle for longer travels!

This week we are uptaking our fourth week in the ten week program. This involves an easier week of the chart below. We hope to finally get back into lifting more weights while also sticking to our yoga/pilates workout on cross-training days. We are seeing some changes (yes, already!!!) with our legs - they are getting more defined and muscular. Very Happy about that!!!

Monday: 5 mi @ 70% MHR
Tuesday: Cross-Train
Wednesday: 5 mi w/ 4 mi@ LT pace
Thursday: Cross-Train
Friday: 6 mi w/ 4 mi @ 65% MHR
Saturday: Rest
Sunday: Rest
Total: 16 mi

In addition, I started to read "The Spark" and am loving most of it. There are parts where I feel that I have already gone past the knowledge of what it is trying to put across however it is entertaining. It is very motivational too! Right now, I highly suggest it for anyone trying to lose weight. If the book ends as well as it begins, I plan on purchasing it for a friend of mine too.

Here's to another week of exercise, health, and happiness to all! emoticon

  


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