I love a good, intriguing title, don’t you? Of course, if you know me, you know that the balls in the title refer to stability and medicine balls. No extra equipment needed.

Before we get to the workout though, I want to talk a little about the What’s Beautiful campaign, which is a sponsored program by UnderArmour, in which I was selected by FitFluential to participate. My goal is to run my first post 50 year old sub-2:00 half marathon. On my profile page, you can track my progress, see the challenges that I have completed (so far just one, but I’m working on it!), and send me encouragement.

Anybody can join, compete, and be rewarded for their efforts.  All you need is to sign up , choose a goal, and share your journey. You can also be a part of a team, either by forming your own, or joining a team of women with similar goals. My first What’s Beautiful post has a ton more details about the program and how you can win cool stuff.

Yesterday I read a post by Lindsay called “Strength is What’s Beautiful.” In her post, she introduces us to the women whose strength and dedication motivate her, talks a little bit about their fitness goals and accomplishments and explains why she is inspired by them. It is a wonderful tribute to a group of amazing women, and she truly shows us that strength is what’s beautiful.

In turn, I am inspired to write about another group of beautiful women, the ones who come to my Superball class. There are a few men in the class, but as with most group exercise classes, it is made up mostly of women. The youngest actually just had a birthday. She is 54. The oldest, well, I don’t ask but upwards of 70 years old old be my guess.

These women come to class for a variety of reasons, but the main one, which I see frequently with people that are a little older, is that they just want to be stronger. They have noticed that they have lost some strength over the years, and they want to turn that around. There are several golfers in class, who realize that the best golf tool possible is a strong, flexible body. There is also a strong sense of community in class, the social aspect of coming together for a class is very strong with this population.

With very rare exceptions, my students don’t come to class because they want to look better. They don’t want six-pack abs, or a rock-hard butt. They want to be healthy, fit, strong, and that is what keeps them coming to class.

They also love the challenge. These men and women don’t try to do only the easy stuff. They do the exact same workouts that I post here. When given a choice of exercises, as in my “Students’ Choice Workout,” I find that they tend to select the toughest exercises from the list. I frequently tell them that they are who I want to be when I grow up. They inspire me, and I can only hope that I inspire them, too. They are beautiful.

This workout is “Superball Class tested and Approved” for your exercise pleasure. As indicated in the title, you only need a stability ball and a medicine ball.  In the video below I run through a quick demonstration of each exercise, with some form pointers. Enjoy! Or I guess I should say, “Have a ball!”

Have you picked your goal and signed up for What’s Beautiful yet?

Live from La Quinta - Tales of a Vegan Athlete

Last week, I wrote about Running Faster to Get Faster, which basically states that if you want to improve your race times, you are going to have to do some speed training, and I listed my three favorite speed workouts.

I was intrigued by one of the comments on that post. I was asked if losing weight was important in order to run faster. That is quite a complex question, and while I answered to the best of my ability at the time, I wanted to do a little research and address the question fully.  Here is the question:

I think that is a great question. Because it’s true, isn’t it? When you look at the runners who win, both men and women, they are frequently very lean, and sometimes quite petite. Here is my original response:

As you can see, my answer was a little on the lines of  “yes, but no, but yes, and be careful.

It is a complex question, if only because runners can be intense types who can fall into the trap of thinking if a little weight loss is good, more would be better.

Improving your V02 Max is one way of getting faster. V02 Max is the maximum amount of oxygen a given runner can use per unit time per unit body mass. That means the lighter a runner is at a certain fitness level, the faster they will run (at least in theory). Remember, though, that not all excess weight is body fat. Muscle weight is entirely different, and can contribute to performance despite its high density.

Estimates concerning an ideal weight for performance can vary. While some running coaches would say that the ideal weight for a distance runner would be about 10-15% below the median weight, frequently world class distance runners can be up to 10% below that. But while these world class runners perform much better at weights significantly below average, there must be limits in terms of what is beneficial or even healthy.

So how much does weight loss affect speed? Joe Henderson, author of many books on running and training, estimates that a runner with a 10 pound weight loss can run 20 seconds per mile faster. That being said, you still have to look at the big picture. If a man who is six feet tall and weighs 200 pounds loses 10 pounds of fat, he will increase his speed by that 20 seconds per mile (on average). What if that man already weight 170? Would a 10 pound weight loss lead to the same speed gain? Or would the possible loss of muscle actually slow him down?

Using myself as an example, I probably weighed around 145 when I was training seriously, maybe a pound or two less. I am 5’8″, and that is a good weight for me. I know that when I get below 140 I certainly look like a distance runner, because my cheeks tend to cave in. Would I have run faster though? I don’t know.

One of the problems with the thought that weight loss leads to speed gains is, as I alluded to above, that many runners take it too far. They always feel that if they just lose another five or 10 pounds, they will get the edge they need. This can lead not only to eating disorders, but to increased injuries and illnesses, decreased performance, and for women, the Female Athlete Triad, the combination of disordered eating, bone loss, and cessation of the menstrual cycle.

source

So while the typical American may be out of shape and overweight and could benefit from a weight loss program, competitive runners are typically much closer to an ideal weight, both for health and performance purposes. Remember that more is not always better.

In conclusion, I would say that if you are overweight, even moderately, some weight loss will help you become faster. If you are already at a healthy weight for your height, be very careful about further weight loss, because while it may lead to slightly better race times, there may be other consequences to your health and to your future performance.

Remember, I am a personal trainer and a coach, not a doctor or psychologist. I wrote my own opinions, researched and read other opinions to write this post.  You should always do what is right for you and your body, and if you are in doubt about what that is, you should speak with your own doctor.

Live from La Quinta - Tales of a Vegan Athlete

It’s heating up in the desert, with the highs reaching over 100 degrees most days now. That means no messing around getting out the door in the morning, unless you want to endure a suffer-fest of a run. I cut it pretty close on Sunday for my long run, but I was fortunate to have a bit of a breeze to cool me off. I’m in week two of my training for the Costume Party Run. Here’s my weekly training recap.

Strength Training

Not much to report. I still haven’t made it back to the gym (next week!). I taught two classes. On Tuesday, my Superball class, I taught the single set circuit. Kind of fun and challenging, we don’t repeat any exercise, but complete at least three exercises for each muscle group. My class loves it because it seems to go quickly, plus they only have to do pushups once!

I taught my Fast and Furious class on Friday, but because I had a bit of a headache (and I get to design the class), I kept if kind of low-key and low-impact.

Running

I had work and travel challenges this week, but still managed to get my most important workouts done. On Wednesday, my speed work day, I had to work at 8:00 instead of my normal 10:00, so I cut the workout short. I ran two miles with Penny to warm up, then dropped her off and completed two-one mile repeats on the road. They both were 8:30 and they both felt much harder than they should for that pace. I really had time for a third interval, but I just didn’t have the heart.

On Saturday, which is supposed to be my long run day, Alan wanted to go to the CIF track finals, which were held at Mt. San Antonio College. Palm Desert had one athlete, a female high jumper, who made it to the finals, and he wanted to be there (he’s the head coach). I was happy to go, because I really wanted to see La Quinta High School’s amazing runner, a junior, who qualified in three events. She chose to just compete in the 1600 and the 3200, and I was hoping to have a chance to see her run at least one of those events.

There were six of us driving from Palm Desert High School, so we took one of the school vans. There is just something so energizing about attending a big event like this, with the best track atletes from Southern California competing for a chance to move on to the Masters, the next step before the State Championships. I hadn’t been there since my son ran track a long time ago (he graduated in 2000).

Susannah, our high jumper, did very well, finishing fourth in division three (our division includes the state champ, who jumped 5’11″). Susannah completed the 5’5″ jump on her second try. We’re not sure if that was good enough to continue on to the Masters, but she really did great. Out of all the competitors, two jumped 5’11″, one jumped 5’9″, three managed 5’7″, and there were about seven who completed the 5’5″ jump, so she does have a chance to move on. (note: just found out right before publishing..she made it! She’ll be competing in Cerritos next weekend.)

I did get a chance to see the runner from La Quinta, who’s 1600 was going off just as we were packing up to leave. Megan led from the very beginning, and managed to hold on all the way, in spite of a late charge from one of her competitors. She finished in 4:54, pretty amazing to see.

After surviving the whole day on almonds and Clif Bars, we got to stop at Native Foods for “lunch” (it was after 4:00 when we got back into town). I decided to try the Jackelope BBQ Sandwich again, and it was even better this time. Still spicy, but not quite as much as last time. Alan had the Scorpion Burger, which is always tasty, and we shared a Peanut Butter Parfait for dessert. We dined with another coach and athlete, but I used my better judgement and didn’t take pictures of their food.

So, back to my running. My long run was pushed back to Sunday, and I got out the door about 6:15, a little later than planned. I planned to run three miles with Penny, but she was so slow, I had to walk a good portion, and dropped her off after running about 2.3 miles. I headed back out, staying on the road and hard packed trail. The weather stayed cool, and I was running pretty well until I was about two miles from home. All of a sudden my stomach was so upset that I wasn’t sure if I’d make it to the bathroom at the park a mile away. I had to walk a good portion of the next mile. Not a normal experience for me, thank goodness.

After my stop at the park, I was able to finish my run, completing my 11 mile long run. I keep feeling like it should be easier than it has been the last two weeks. After all, I’m in pretty good shape, having just finished my half marathon three weeks ago. I’m sure the warming weather has something to do with it, but I feel a little frustrated and worried that my long runs haven’t been better.

Best recovery smoothie: Bananas, guava, kiwi, apple, almond milk, soy yogurt. #vegan & delicious!

Here’s the complete recap if you’re interested.

Well, that was my training week. How did your training go? Any competitions, events, races, or breakthroughs you’d like to share? Give!

Live from La Quinta - Tales of a Vegan Athlete

I have been running a long time. Over the past 20 years I have purchased countless numbers of running shoes. The same goes for Alan. Shoes used for running have a limited lifespan. After 300-500 miles they are pretty much history. The insoles break down, the tread wears, and, if you don’t retire them from running, you may be on the road to an injury. That is why most runners have a multitude of shoes laying around, too good to throw away, not good to run in.

But what if there was a place those old shoes could go? A place where they are needed, would be appreciated. Where they could do some good?

I recently learned about a new company called KindRunner, which is launching June 1. Runners will be able to earn “Kindness Cash Rewards” for every pair of used running shoes they send to KindRunner. In turn, your old shoes are given to their donation partners, including Soles 4  Souls and the More Foundation Group to be repurposed and given to someone who needs them. Your old shoes may not last another long run, but they would go the distance in changing someone’s life for the better.

I’ll be happy to see them go to a new home (and this is just a small portion of our retired shoe collection).

As a coach, I always tell my runners that they should go to a running store, where they can talk to a real “shoe guy,” be evaluated by someone who knows how to assess a runner’s needs, and select the right shoe for them, regardless of brand, style, color, or “coolness.”

The folks behind KindRunner are a group of runners with over 40 years combined in the running shoe business. With the opening of KindRunner, they plan to bring the personalized service and knowledge of a local running store at your fingertips online. No one has done this before!

They also know that there are millions of running shoes that go into the trash every year. They felt they had an opportunity to help do something better with these shoes by helping people who really need them. And they feel that you, the runner, should be rewarded for helping too. Hence, the “Kindness Cash Rewards.”

KindRunner also has a free three-way shipping program. There is no charge for shipping. Ever. The video below will tell you a little more about the company and their mission.

While KindRunner officially launches on June 1, you can head over to their website now and enter for a chance to win free running shoes for a year (3 pairs) for you and your running partner! They also have a Facebook contest: For every 500 “likes” KindRunner will give away a pair of shoes for one friend and their running partner (make sure your running partner “likes’ KindRunner too).

I was really excited that KindRunner invited me to be an Ambassador! In that role, I will do product reviews, share news about the opening and keep you up to date on KindRunner. Of course, all opinions are my own.

Like KindRunner on Facebook

Follow KindRunner on Twitter

Watch KindRunner on YouTube

Find KindRunner on Instagram

Isn’t this exciting? A whole new concept in online running stores! What do you think about KindRunner?

Live from La Quinta - Tales of a Vegan Athlete

You might not know it now, but I used to be kind of fast. No, not like elite level, blow your mind fast. More like pretty fast for a normal person. A sub-20 5k. A 42 minute 10k. Times good enough to get me a few age awards, and an occasional overall win (in a small town). A 1:33 half marathon and a 3:16 marathon. I once got 5th in my age group in the Honolulu Marathon (30,000 runners!). Ah, memories.

On my way to 3:16:38. I was 41.

Well, that was then. I was in my early 40s, by the way, having started running at 37. Now, as you know, my goal is to break 2:00 in the Costume Party Run in July. A knee injury and a few years have happened, and goals change.

The Process is the Same

The thing is, now matter what your fitness level, your age, your abilities, the process is the same. If you want to get faster you have to, well, run faster. Science may come up with new ways to track your training, coaches may design new killer workouts, you can add strength training, plyometrics, stretching, foam rolling, whatever. The truth is the same.

You must run faster.

My 3 Favorite Speed Workouts

Favorite is a funny word. Running faster is hard. When I do these workouts, I hate them. They make me push to my limits. But, when I’m done, I feel amazing. And when they work (and they do!), I love them.

1. My Favorite Interval (VO2 Max) Workout: These type of workouts are generally short to moderate distance (think 400-1600 meters), frequently run on a track, designed to improve how your body uses oxygen.

My favorite workout of this type is the Ladder Workout. After warming up for a mile, do these intervals in order, at about 95-100% of your effort level (this can be measured by heart rate or perceived exertion): 200m, 400m, 800m, 1000m, 1600m, 1000m, 800m, 400m, 200m. Take a 30-45 second break between each interval.

Why I love it: First of all, I like that each interval is different. While I appreciate knocking out 16 400m repeats (and they do have great value), I like the variety of the Ladder Workout. Plus, on the way back down, there is something wonderful about knowing that your next interval is going to be shorter. Any light toward the end of the tunnel.

2. My Favorite Tempo (Lactate Threshold) Workout: Your lactate threshold is the point at which your body cannot keep up with processing the lactic acid it produces during hard exercise and responds by needing to slow down. This type of workout usually involves slightly longer intervals that the VO2 Max workouts, run at a slightly slower pace, your lactate threshold pace. This is a little slower than your 10k pace, or about 85-90% of your effort level. You’ll find a more detailed description in this post.

My favorite workout of this type is a Steady Pace Tempo run. After warming up by running moderately for about a mile, pick it up to your Lactate Threshold pace. Sustain it for two-six miles. Finish with a moderate to slow mile.

Why I love it: I sounds kind of boring, doesn’t it? No fancy pick ups, run this at one pace that at another. Which is exactly why this is my favorite tempo run. To me in simulates race conditions. You don’t stop (hopefully) in a race, you try to keep a fairly steady pace throughout the distance of the run.

3. My Favorite Long Run Workout: You can get a lot of opinions about at which pace to run your long run. Some will say it should be done slowly, or it takes too much of a toll on your body. Others will say that if you run too slow, your body gets used to running slow. The most frequent recommendation is to run about a minute slower that your goal pace. But every now and then, it is fun to shake things up.

My favorite workout of this type is what I call a Negative Split run. I usually doing it during a cut back week, so that if you are training for a half, a good distance would be about nine miles. For a marathon, up to about 16 miles works well. Basically I cut the run into thirds, the first third run about 30 seconds slower that your goal race pace, the second third at pace, and the final third 30 seconds faster than race pace.

Why I love it: This workout is great for teaching you to run fast when you’re tired. Making yourself “up the ante” and run faster challenges your body, sure, but it also teaches your mind that you can push through.

I promise, if you incorporate one or two of these workouts once or twice a week, you will get faster.

These are my favorite workouts, but I still mix in a variety of workouts of each type during training. It keeps training interesting and challenging. I am sure that you have some favorite workouts and I hope that you will share in the comments.

Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Live from La Quinta - Tales of a Vegan Athlete

I just go an email from the good folks at Superhero Events that included a photo of the just-revealed finisher’s medal for the Costume Party Run Hilarious Half Marathon. It is probably the biggest medal ever. Ever! And definitely one of most unique. Check it:

From the email:  The design is a Classic 45 Record, with silhouettes of dancing party people and a real disco ball in the center. You might want to do some neck exercises to prepare for this one

That’s a real disco ball people!

As you know, I am an ambassador for the event and will be running the Hilarious Half Marathon in costume on July 7. If you’re not up for 13. 1 miles, you can participate in the Wacky 5k! I’m working on getting my son and daughter-in-law to sign up. The race starts and finishes at Qualcomm Stadium in San Diego, and the route is pretty flat, taking you out and back along Friar’s Road. Since it is an out and back course, it is perfect for getting a look at the creativity of the other runners.

As for my costume, I’ve pretty much decided to go with the Shoe Dog Dalmatian from Roadrunner Sports. Dalmatian in tribute to my 12 year old running partner Penny, and Shoe Dog because it is colorful and Roadrunner Sports is a sponsor of the race (and the expo will be held there).

My plan is to buy a white running skirt (or shorts) and top and decorate them with multi-colored spots. Ears and a tail will be easy to buy, though they would have regular black spots (I could add some colored one too). Not sure about the nose, though. I’m afraid it would inhibit my breathing and I have enough problems already what with my exercise induced asthma. Maybe I can just blacken my own nose somehow.

I have a question for you creative types. How do you suggest I add spots to the skirt and top? Glue? Sew them on? I need help!

I’d love to have you join me and run the Costume Party Run! Click here to register. If you use the code LAQUINTA you will save $10 on the half marathon.

Live from La Quinta - Tales of a Vegan Athlete

So for the first time ever, the Amgen Tour of California traveled through the desert cities of Palm Desert to Palm Sprngs on Monday. We greeted them in true desert style by having the hottest day ever on record for May 13. Depending on who you ask, it was anywhere from 108 to 114 here. One friend estimated 128 coming off the asphalt. Anyway you measure it, it was freaking hot.

I wasn’t able to get out there to see them. It was Alan’s birthday and he spent some of it hanging out on Highway 74 in Palm Desert waiting for “the boys.” Poor me, I was working. Of course, I was working in air conditioning, so it’s not all bad. If you can’t see the video above, that’s because it is an embed from a friend’s Facebook page and I think his privacy setting is “Friends of Friends.” So, if you really want to see the amazing finish, which was at the top of the Tram Road, a 2,500 foot climb over 3.6 miles, you’ll have to friend me. I actually have special memories of the place, it’s where Alan and I got married.

Strawberry Salad with Tofu Feta and Super Greens

As I mentioned, Monday was Alan’s birthday, so of course, he got to pick what he wanted for dinner. Cover your ears (or your eyes) no-carb people, because my man’s favorite dish is penne pasta with garlic and olive oil. And a salad. Since the pasta was pretty simple (I did throw in some sun dried tomatoes and parsley for color), I fancied up the salad a little with strawberries and tofu feta. Of course, if you’re not vegan you can just toss in some of the real stuff, but the vegan version came out pretty darn good. I used my Creamy Tarragon Dressing.

Strawberry Salad with Tofu Feta and Super Greens. #Vegan Recipe

 

Print

Prep time

30 mins

Total time

30 mins

 

A perfect salad for summer weather.

Author: Debbie

Recipe type: Salad

Cuisine: American

Serves: 2

Ingredients

• 8 ounces extra firm tofu, drained and pressed
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• ¼ cup red wine vinegar
• 1 teaspoon dried basil
• ½ teaspoon dried oregano
• ½ teaspoon dried thyme
• 1 teaspoon salt
• ¼ teaspoon pepper
• 2 tablespoons nutritional yeast
• water
• Super Greens (I got mine from Trader Joes, a combo of kale, spinach and chard)
• ¼ cup yellow plum tomatoes, sliced in half
• ¼ cup green onions, chopped
• ¼ cup strawberries, sliced
• ½ avocado, chopped
• Creamy Tarragon Dressing

Instructions

1. Break the tofu into large chunks and set aside
2. In a medium bowl, combine the olive oil, lemon juice, vinegar, basil, oregano, thyme, salt and pepper.
3. Add the tofu, using your hands to break it into smaller pieces (think feta-sized)
4. Add the nutritional yeast and toss lightly to combine.
5. Add enough water to cover the tofu feta.
6. Cover and refrigerate for a minimum of 15 minutes. One hour is even better, and overnight is the best yet.
7. Combine the salad ingredients.
8. Add the dressing and toss.
9. Drain the tofu feta and sprinkle on the salad (I didn’t use all of it for my salad, use as much as you like).
10. Toss again lightly.

Notes

There are other tofu feta recipes available. Some use miso paste instead of the nutritional yeast. You can make this a main dish salad by adding quinoa.

3.2.1753

I made this as a side salad, but I’d love to try adding some quinoa and making it a meal.

Do you have a favorite summer salad? What is your favorite summer salad ingredient?

Live from La Quinta - Tales of a Vegan Athlete

After several years of kind of lackadaisical running, mixed in with some long distance cycling, this year I decided to push myself and train seriously. I have increased my distance, added some speed training, and generally upped the intensity of my workouts. Now as I plan for my third half marathon of the year, the Costume Party Run, I have quite a selection of new (to me) running gear that has kept me hydrated, comfortable, and injury free. Oh, and cute too!

I’m Loving…In Refresh Electrolytes

I didn’t take a picture of my toes after my last half marathon, but if I had you would have seen them pulled into  pointed, cramped position.  In spite of drinking water and using a supplement during the race, I was pretty dehydrated by the end of the race. So when I was asked to try In Refresh Electrolytes, I was excited to see what the product had to offer. I was really happy to learn that there are no processed sugars, artificial ingredients, GMOs, or preservatives, and that it is clearly marked “vegan” right on the front (really saves the never-ending ingredient search).  There are very few calories, because In Refresh is simply an electrolyte replacement, but it is jam packed with vitamins, minerals, and anti-oxidents.

I got to try the Tangerine Passion Fruit flavor and I really liked that it was light, not too sweet, and tasted pretty good. In the desert, it is really important to stay hydrated. A combination of long distance and high temperatures can lead to disaster if you don’t replace the electrolytes that you lose through sweating. I feel confident that In Refresh Electrolytes will do the job, and I’m happy to report that I will definitely re-order.

Ignite Naturals carries a complete line of nutrition products for both the casual individual and the athlete. I can’t wait to try the Ignite Energy Gel, that is made with fig paste, maquie berry extract, Peak ATP, and other natural ingredients. Just like In Refresh, it contains only natural, whole food ingredients.

Ignite Naturals offers many different products. Check out their website for complete information.

I’m Loving…Mizuno Wave Rider 16

I have been running for over 20 years, and I have been on a search for the perfect shoe for the entire time. I have found some good shoes along the way. I have found shoes that felt really good, until my shins started to hurt. I have run in shoes that were light and flexible, until I developed plantar fasciitis. I have purchases cute, colorful shoes, until I found that my running felt dull and flat when I wore them.

I have spent the last 10 years running in nice, fairly heavy, boring shoes, that at least didn’t cause me any pain. I’d had friends switch over to Mizuno, and they would tell me how amazing they were, but I was afraid to make the switch because at least I wasn’t injured. Finally, though, a few months ago, I decided to give the Mizuno Wave Riders a try. I’ve got to tell you. It was instant love.

I am on my third pair of Mizuno Wave riders. I’ve been running in them long enough to know that my feet and shins (and hips and butt) are in the best shape ever (and that’s saying a lot since I’m a few years older!). The most recent version, #16, is even lighter that before. They just feel so good to run in! And best of all, check out the color:

I ran my last half marathon in my newest Wave Riders, and I felt great for the whole race and recovered quickly afterward. And even though yesterday’s long run was a slog-fest, it was the heat, not the shoes, that were the problem. I also appreciate, as someone with, ahem, larger feet, that Mizuno understands that my feet didn’t stop growing in half sizes once I hit size 10.

I’m Loving…Moving Comfort Sprint Tech Skort

I bought this Moving Comfort skirt at Road Runner Sports the day before my half marathon, which could have been a huge mistake. It wasn’t. Not only is it cute (love the patterned spandex shorts), the shorts stay in place better than any other skirt I own. No chafing, which is a huge plus in a half marathon. There are two pockets, one on the leg of the shorts, one zippered pocket in the back of the skirt, which makes it perfect for long distance running events. Best running skirt I own.

I’m Loving…My Foam Roller

While I have known the benefits of consistent foam rolling for a long time, it was only since I’ve increased my training distance and intensity this year that I have really made an effort to use the foam roller on a regular basis. I think it has made a huge difference. I have a tendency to be plagued with sciatica, plus some IT Band tightness (not to mention my rock hard calf muscles!), and foam rolling has done so much more than simply stretching to reduce my aches and pains.

I’m Loving…My Polar Heart Rate Monitor

Years ago, when I was running and training at high intensity, I used a heart rate monitor to assist me in my training. Once the battery died though, I stopped using it. At the time, I felt I knew my body and training levels pretty well. Once I started back with my training though, I was about eight years older and not in very good shape. So I was really excited when I got a chance a few months ago, as a Fitfluential Ambassador, to receive and review a Polar FT4 Heart Rate Monitor for a sponsored post.

Since that time, I’ve been using my Polar heart rate monitor consistently during my training, particularly during speed work. It tells me a lot about my training zones, allows me to push myself when I need to by letting me know exactly what is going on with my body. I really feel sure that it has improved my training.

I’m Loving…Balega Socks

I was actually not looking to change my socks. I’ve been running in Nike socks for some time, and the newest version are thin (like I like them), and have some arch support, which I appreciate. But when I won a pair of Balega Socks from Marcia, I certainly wasn’t going to turn them down!

 While these socks were a little thicker than I usually like, they felt very cushioned and comfortable on my long run. There is a bit of arch support as well.  And I liked the cute little runner on the back of my ankle.

Those are just a few of the things that I’m loving lately as I start back on my new cycle of training for the Costume Party Run. I’m sure that you have your favorites too. I’d love to hear all about them!

Disclosure: As I mentioned above, I was sent a free sample of In Refresh Electrolytes in exchange for my honest review. I won the socks in a contest that I participated in at Marcia’s Healthy Slice. And I was originally given a free Polar FT4 Heart Rate Monitor as part of a compensated campaign for Fitfluential. Everything else was purchased with my own hard-earned dollars. All opinions are my own.

Live from La Quinta - Tales of a Vegan Athlete

As I mentioned last week, I am participating in the Under Armour What’s Beautiful campaign, which is sponsored through my relationship with Fitfluential. The What’s Beautiful project is a competition with the goal of redefining the female athlete. Women are invited to set goals for themselves and then go out and achieve them.

My goal is to run a half marathon in under two hours for the first time since I turned 50. The last time I ran under two hours was in 2007 and I was 49 (less than a month before my 50th birthday). I ran the Long Beach Half Marathon in 1:59:04. Now I want to do it again, six years later, at the Costume Party Run on July 7.

I know what I have to do (I wrote about it in that previous post), and this is week one of my new and improved half marathon training program. Here is my recap of my first week.

Strength Training

For the last few months, all of my strength training has been completed during the classes that I teach. I am fortunate that I can get a decent workout in while I’m teaching, but it still isn’t the same as getting it done in the gym. Now that my work will be slowing down and I’ll be teaching fewer classes, I will need to get back in the gym, and Alan and I plan to get there next week. In the meantime, I taught two Superball classes this week. The first one was a little different. I made a list of exercises and arranged them by muscle groups. I hung the list on the mirror. Each student got to pick an exercise as we went around the room, doing the class circuit style. It was a lot of fun and I loved that each and every one of them picked challenging exercises! No wimps in my class (and remember, they are all in the 50-70 year old range!).

I also taught two Fast and Furious Classes. Friday’s class was a challenging Tabata workout, which almost left me lying on the floor when we were done. Good stuff!

Running

This training cycle I plan to change things up a bit and increase the intensity of some of my workouts. I’m going to add in one 14 mile run (13 was my longest last time around), alternate longer tempo runs with my interval workouts, and spice things up a bit with some negative split long runs. Since this is week one, my tempo workout was to run two miles straight at my lactate threshold pace, which was right at 8:42. I took Penny out first (because I truly can’t get out the door without taking her for some part of the run, no matter what my goals are). We ran three miles together, pretty slow, especially the second half. She is 12 now, and I can really tell now that she’s getting older. It breaks my heart a little, but she is still so happy on the run.

After the three miles, I dropped her at home, then did the same route on my own. After a half mile, I picked it up to my tempo pace and sustained it for two miles, then slowed down a bit to cool down.

 Saturday is scheduled for my long run, but I got up late, and we are finally at that point in the desert that we can’t do that anymore. We left the house about 7:10 and it was already getting hot. I decided that since I had a lot of things to do around the house anyway, I’d cut the run short, get my errands done, and get up early on Sunday for my long run.

Which I did, but somehow I still didn’t get out the door until 6:20 or so. It was already in the 70s, and warming up fast. I did the first three miles with Penny, dropped her off and headed back out for the next six. It would have been so easy to cut it short. It was getting really warm, my legs were tired, my back was a little sore from some of the housecleaning I’d done on Saturday. Add to that the route I took passed several “cut off” points, that I could have used to shorten my run, and I was really challenged to stick with it.

I’m happy (and a little proud) to report that I did stick with it, even though it probably looked like a death march for the last five miles mile.  I had refilled my electrolyte drink when I dropped Penny off, but I ran out of fluids about a half mile from home. I did stay hydrated, though, as evidenced by the sodden mess of sweat I was when I finally finished. I actually made myself another cold bottle of my electrolyte drink as I sat and cooled down.

Now, while it was pretty warm (79 degrees when I finished, plus I was in the sun), it is nothing compared to what it will be in a few weeks. Soon, 79 will be chilly! So I’d better get used to it. Last summer, we had many humid 90 degree mornings even when we started running at 5:30 am.

I found that the run pretty much pooped me out. I made a smoothie for Alan and myself (he got back from his 25 mile bike ride minutes after I finished my run), and that helped me refuel and rehydrate, but my legs were sore and tired. I spent the rest of the morning taking it easy. It was Mother’s Day after all, so this mother took a little nap.

I did talk to both of my sons, of course. Nathan and Sarah are celebrating her first Mother’s Day at home, but we did a little Facetime (I love Facetime so much!), so I got to make kissy faces at my grandson. My younger son David and I are going out to lunch tomorrow. And I spent some time thinking about my mom, who was an amazing woman and mother. (Love you Mom!)

I also spent some time with my younger “children.” In addition to my run with Penny, I spent some quality cuddling time with Lily, Buddy (in the picture below), Olivia, Goldie, and Sydney.

Have you joined the What’s Beautiful challenge yet? It is easy to do, just click here, sign up and get ready to challenge yourself. You can also follow me as I train and take on extra challenges. Come on! What are you waiting for?

I hope that you mothers enjoyed your day (there is no way to say that so it doesn’t sound funny). How was your training week? Any events, races, or other competitions?

Live from La Quinta - Tales of a Vegan Athlete

For the first time in months, I have nothing going this weekend. No races. No events. No gigs for Alan. No travel. Zero. Nada. Zilch.

Can you tell I’m excited?

Alan and I have had something going each weekend since March. We’ve been to Lake Havasu, Redlands, and San Diego for events that he announced. I’ve run races in San Diego and Lake Havasu. We put on a race in our own backyard. My house is a mess. I haven’t seen the inside of my yoga studio for two months. I’m so happy to be home I could cry with joy.

So, with two days to ourselves, what is the plan (besides a little house cleaning)? Well, running of course. I have a nine mile run on the schedule for tomorrow, followed by six on Sunday. Hopefully I’ll be able to make sure that my yoga studio is still there (though I’m afraid my credits have expired). Maybe even, for the first time in months, a movie!

I’m looking forward to a quiet, boring, stay at home weekend. I know it is Mother’s Day on Sunday, but since I’m the mother I get to choose.

Fast and Furious Workout

I am not sure what I was thinking when I created this workout. It is pretty high intensity from beginning to end, including a quarter mile run to finish off each set. It will really get your heart rate up  and work your whole body in a short amount of time. Each set takes less that five minutes (plus the run), so you can complete a great workout in less than a half hour. Because it needs no equipments, you can take it outdoors (maybe to the high school track for a great place to get your running in).

I’m demonstrating the workout in the video below, but here are a few links to more detailed explanations (or videos) of each exercise.

Burpee

Air Squat

Mountain Climbers

Split Squat/Jump

Plank to Side Plank: Start in a plank position, either on your hands or forearms. Hips should be level or just slightly lifted. Lift one arm and turn into a side plank. Hold just a second, the put your arm down and switch to the other side.

Enjoy the workout! What are your plans for the weekend?

Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Live from La Quinta - Tales of a Vegan Athlete