Tag Archives: Running

The run that kept on going

15 Nov

I just entered into week 3 of my half marathon training.  The first  couple weeks have gone by with different strides.  Week 1 was filled with excitement.  I ran 5 times, felt great and followed my plan.

Week 2 was filled with excuses.  I ran 3 times and they felt like pretty tough runs.

Week 3 started on Sunday with my long run – 6 miles.  My little brother (who’s running the half as well) and I set off in the late drizzly morning.  I could tell another tough run was going to happen.  I struggled and had to tell Trevor to not let me walk.  I just wanted to pack up my suitcase and get out of there, but I knew it would be over soon enough if I just kept one foot in front of the other.

r6

I had to play tricks with my mind to get through it – I’d find an object about 200-300 meters ahead and tell myself I only had to run till there.  Once I got there I’d pick a new object.  It actually worked pretty well.

In the end it turns out we were running pretty fast which is why the run was so challenging.  Trevor is a fast runner, but usually slows down for me.  Last week’s 5.5 mile long run was done at 8:40min/mile.  Sunday’s 6.1 mile run was at 8:10min/mile.  Yikes!  I’ve never ran that fast but it explains why I had such a tough time getting through it.

Looks like I’m making my way to the 8min/mile goal for the half marathon.  I just have to make sure I run with my buddy because I know I won’t be moving my legs that fast on my own.

Do you run/exercise with anyone?  Does it motivate you to go faster/work harder? It sure does for me.

Don’t want to exercise? Try one of these

18 May

According to my half marathon training schedule I needed to run 8 miles on Sunday.  I didn’t want to do this, not one bit after the long hike the day before.  I woke up so sore, stiff and tight.

BUT, I had made plans to run it with my mom (she is also running the half marathon with me in July).  Secretly I hoped she would call and cancel so that I wouldn’t feel like I skipped out on it.  She didn’t so I went over to her house at 7:30am and we headed out on our bright and cool morning run.

I felt extremely tight during the first 6-7 miles.  It took that long for my hamstrings and glutes to ease up a bit.  We were even able to sprint to ‘the finish’ at the end to it was a good run. 

I know that if I hadn’t planned my run with her Sunday morning I would have skipped it completely.

About 90% of the time I can motivate myself to exercise.  I love how it makes me feel so usually it’s not that difficult.  There ARE times when it’s the last thing I want to do.  Here are some tricks I use to motivate myself to get out there and complete my workout.

1.  Have a workout buddy
Making a plan and being held accountable is a great way to stick with your workout.  If you have a date with your friend at the gym or track, or even go to a morning bootcamp each day there are people who will be there looking to see that you made it there too. 

2.  Think about how great you felt
Picture how you felt after you last finished a hard workout.  Pretty proud of yourself right?  I know I feel energized and ready to take on the day after I workout which is usually a driving factor that gets me moving the next day again.

3.  Make a goal
Pick a goal.  What do you want to be able to accomplish through your fitness?  Conquering a longer run, ride or swim?  More strength?  Weight loss or gain?  Most of the time we all have something in the back (or front) of our mind that we look to achieve.  Write this down.  Make a plan of it.  If I hadn’t signed up for a half marathon in July I know I wouldn’t be running as much as I do.  Even if I just planned to run it, but hadn’t paid for my entry I doubt that would be enough motivation to get me out on the road as much.

4.  Buy a new outfit
You buy clothes for work, for home, why not for exercise?  I love having new clothes but most of the time they are for work or home.  It’s not so often that I pick up cute running or exercise clothes.  Buy something new.  It doesn’t have to be expensive, just a fun change.  Maybe it’s a cute tank top for yoga or comfy new socks.  New exercise clothes can help you get out there moving because once you buy them you’ll want to wear it.

5.  Multi-task
When all else fails kill two birds with one stone.  If you really just want to sit on the couch and watch TV you can still exercise.  Pick 10 different exercises you want to do (push ups, crunches, jumping jacks, plank, etc.).  During 10 commerical breaks do as many of your chosen exercise as possible.  Once the show is back on it’s break time.  You probably won’t feel like you’re exercising much because there are long breaks but it can turn into 30-45 minutes of actual exercise depending on how long the commercial breaks are.

How do you stay motivated to exercise?  What other tricks do you use to motivate yourself?

Bootcamp Begins

5 May

Yesterday started out perfect.  I woke up with no problem, got into my running clothes for 40 degrees and rainy weather, drank a small cup of earl grey tea and set out with Joe for a 5am run. 

The weatherman’s rain prediction was nowhere to be found.  It even felt pretty comfortable temperature wise.  Joe and I ran a new 4.2 mile route in just under 42 minutes.

I find that my morning runs are usually around 10 minute miles, but I feel light on my feet and great running.  My afternoon/evening runs are usually closer to 9:00-9:30 minute miles and I feel heavier on my feet.  I’m sure it has to do with the lack of food in my stomach first thing in the morning, or maybe I’m just a morning runner… who knows 🙂

My post run breakfast was pretty and pink.

Strawberry Egg White Oats

In the mix:

1/2 cup rolled oats
1/2 cup each soy milk and water
pinch of sea salt
1 tbsp wheat germ
2 tbsp strawberry egg white protein
4 large frozen strawberries, diced

I topped it all off with almond butter, sliced almond and chia seed.

This breakfast was SO sweet!  I hadn’t tried Jay Robb’s strawberry egg white protein powder before and was overwhelmed by the sweetness.  I didn’t even use a whole serving too!

I must have had the perfect amount of protein in my breakfast though because I felt so satisfied and full for longer than normal.  Also, because it was so sweet all I wanted for my morning snack was veggies and hummus.  I had a juicy pear too but not for the sweetness, all for the juicy-ness.

Tuesday evening was the start of my bootcamp.  I haven’t mentioned anything about this yet but I decided to start a bootcamp for family and friends.  I’ve never attended an outdoor bootcamp before but have always wanted to.  The high price tag always turns me away.  This way I get to create workouts that incorporate strength training, cardio/plyo and flexibility, while making it challenging and keeping the heart pumping.

The Tuesday/Thursday classes are circuit style workouts that can be modified for all exercise levels, because all of the ladies are at different fitness levels.  Sundays will focus more on cardio/plyo, core and flexibility.

I want to find a camo exercise tank, wouldn’t that be cute for the bootcamp?  I’ll have to keep my eyes peeled for one.

Have you even taken part in an outdoor bootcamp?  Was it fun?  Tell me about it!

Sweet stuff

2 May

This past weekend was filled with a lot of sweets.

Sweet cookies…


sweet coconut banana pancakes…


and sweet time spent with my family at the lake house.

Thursday night I wanted to make a batch of Marla’s Maple Peanut Butter Oatmeal Cookies because they just sounded so good.  The cookies were extremely easy to make and so delicious.  I only baked up half a batch because I don’t like having too many sweet around for me to munch on.  In addition to her ingredients I added 1/4 cup whole wheat pasty flour and 1/2 tsp baking powder to stabilize them a bit more.


I know for a fact Jacob will request these again 🙂

Friday morning HIIT (Hight Intensity Interval Training) was on my training schedule.  Here’s what I did:

13 minutes – warm up run
12 minutes – HIIT 30 second sprint/90 second jog x6
15 minutes – cool down run

Total: 4.3 miles in 40 minutes

Really I was only supposed to go for 3 miles but the place Jacob and I found to do our favorite HIIT makes the warm up/cool down longer.

After my run I was hungry and in the pancake mood.  I quickly threw together these cakey tasty treats. 

Coconut Banana Pancakes 

Ingredients

2 egg whites
1 medium ripe banana, mashed
1/2 tsp vanilla
1 tsp coconut oil
1 cup soymilk
1/4 cup coconut flour
1/4 cup millet flour
1/8 tsp sea salt
1/2 tsp baking powder
2 tsp shredded coconut

In a medium bowl beat the egg and banana together until it becomes a bit frothy.  Add the vanilla, oil and milk.  In a small bowl combine the remaining ingredients then add to the egg-banana mixture.  Stir until everything is combined.

Heat a large skillet over medium heat and coat with olive oil spray (or coconut butter if you prefer).  Pour in half of the batter to form 3 pancakes.  Cook on the first side until you start to see tiny bubbles (3-5 minutes), flip and cook about 3-4 more minutes until done.  Repeat with the remaining batter to end with 6 pancakes.

I topped mine off with warmed, smashed blueberries and sliced almonds.  It was a treat.  These pancakes are on the cakey side.  They are not your typical fluffy, light pancake.

Today I’ve got a 7 miler on my schedule but all I really want to do is yoga which I haven’t done in weeks!  I’ll probably be giving into the yoga calling soon and plan to run tomorrow after work.  Our exercise room is heating up right now.  It just sounds so nice on a cloudy cold day to spend 90 minutes in a warm room stretching and strengthening any aches I have.  Pretty sweet huh?

Last sweet stuff of the day…


I won a bunch of Deep Chocolate Vitatops from Nicole a couple weeks ago and they came in the mail late last week.  They are quite chocolately but have such a LONG list of ingredients.  I don’t ever see myself buying them because of that… plus they have sugar alcohols in them which tend to upset my stomach in a not so lady like way if I eat too much of it.

This little stash I’ve got in my freezer will last a while though and will definitely curb my chocolate sweet tooth for only 100 calories with 6 grams of fiber, so that’s a pretty cool deal.  I’ll probably make my own high fiber chocolate muffin stash once they are gone.

Nutty Crunch

26 Apr

This past weekend came and went like nobodies business.  Saturday was my birthday so Jacob and I got away for the weekend.  It seems like we’re almost always gone somewhere over the weekend, but this time it was just us which was super nice.

We’d planned to hike but the rainy weather at the coast said otherwise.  On the long drive I got to try a new snack Blue Mountain Organics sent me: Better Than Roasted Just 4 Nuts.

The four nuts included almonds, cashews, pecans and walnuts.  When I opened up the bag of raw, sprouted nuts I expected to just be tasting regular bulk bin nuts from the grocery and was pleasantly surprised.  They had a nice crunch to them, especially the almonds. 

Sprouted as opposed to roasted nuts allow the enzymes to stay alive, and maximizes the nutritional value of the nuts.

Blue Mountain Organics has a whole line of raw nuts and nut butters that sound tasty, espically after being given the opportunity to try our their Just 4 Nutz.

*****

In exercise news I’ve been following my half marathon training schedule pretty well so far.  I was supposed to run 6 miles yesterday for my long run, but ended up going 7.2 miles in 66 minutes.  That means I ran 9:10 mile miles, which is pretty fast for me.  Since I went a bit longer than planned I think I’ll just stick to walking, foam rolling and some ab work today.

Feeling snacky?  Check out my healthy snacking guest post over at PreventionRD!

Exercise and cupcakes

23 Apr

Yesterday and this morning have been filled with exercise and I loved every minute of it. 

I started my Thursday morning out with a quick, but tough chest, shoulder and tricep workout.  Moves that made my workout: slow-mo push ups, alternating shoulder press, chair dips, chest fly, frontal and lateral raises and skull crushers.  I also threw in some jumping jacks and burpees to keep my heart pumpin and it definately worked.

A little bit after that I rode my bike into work.  It was 40 degrees out and felt amazing.  I had take my coat off after about a block, I just got too warm.  I rode the bike home and just felt so energized from it.  Biking seems to do that, give me energy instead of take it away.

This morning I got to run with my mom which I always love doing.  We took off from my place and just decided to run around and explore an area where a new bridge is being put in.  After 43 minutes we were back home, so probably 4.3-4.5 miles I’d guess.  There was a killer hill we had to go up so I’ll be calling this a hill run.  I may do some ab work a bit later too.  P90X ab ripper might be calling my name.

Last weekend my family threw a babyshower for my sister in law.  I was in charge of food and cake so I made cupcakes.  The theme was jungle animals so I made sure the cupcakes went with the theme too.

I thought the elephant was the cutest 🙂

The cupcakes were orange poppyseed.  So yummy.

Want to know my tip I used to keep my cupcakes moist?  I take a toothpick and poke holes in the cakes once they cooled a bit, then I take 1/2 an orange and squeez juice all over them.

Do you have any baking tips or tricks you use?

Outta the rut

5 Apr

I’m in a rut.  A running rut.

I don’t know if it’s the nasty weather, my other exercise activities I’ve added to my routine or what, but I just haven’t been as excited about running as usual.

Although running is great exercise for the body and heart, for me it’s a mental break.  It’s my way to clear my mind and de-stress.  No other form of exercise has done that for me.

My last run was yesterday and it just felt off.  The prior run before that was a treadmill run last Tuesday, and treadmill run are not de-stressors for me.  I just haven’t really looked forward to my runs the way I did a couple of months ago when I used to run 3-4 times a week.

I thought about my predicament this morning for quite a while and knew what I needed to do.

Something challenging…

Something drastic…

Something like the Lacamas Lake Half Marathon!

This July 25th I’ll be running around a lake ending with a killer hill at the end.  I’ve ran a condensed 10 miler race with my mom on this route a few years back and loved it.  I even remember getting a second wind and how amazing it felt… until that killer hill.

I’ll start planning my training soon and hope to beat my time of 2:03:42 from my first half marathon in January.

Motivation central here in the  Get Healthy With Heather house!  Look forward to seeing more runs in the near future.

In other exercise news.  I tried out a new yoga video tonight: YogaWorks for Everyone: Beginners AM/PM

Usually I’m not a fan of beginners yoga videos.  They just aren’t that challenging and I just get bored but since I’m now fighting a cold my sweet husband gave me I wanted to take it easy. 

This one surprised me.  I didn’t get bored at all during the 44 minutes and eventhough it wasn’t too challenging it was just what my body wanted and needed.  The instructor was great and talked you through the poses nicely.  I will definately do this one again when I just want to relax and not work too hard. 

Awesome video for new yoga practicers. 

Well I’m out for the evening, just about to enjoy some indian food.  More on that tomorrow.