Marathon Training - Speedwork

I'm finally getting excited to train for my next marathon.  I have used several different training programs in the past, but I always seem to come back to Hal Higdon's programs.  This time around I'm using his 30 week Personal Best Program.

Utah Valley Marathon 2013

This program is a combination of his Intermediate Spring and Intermediate Marathon Training Programs.  It is for people that have run 2-3 marathons in the past and are looking "to achieve peak performance."

I just started week 12, so I have 18 weeks to go.  I am really enjoying this program because it is allowing me to ease back into running.  This winter I was still recovering from PMS (post-marathon syndrome), so I only ran a few days a week for short distances.  I'm glad that I gave myself that break because now I'm ready to start over again.

Almost all of my running was done on the treadmill this winter.  I get really bored when I run on the "dreadmill," as one of my friends calls it.  One of the ways that I have been able to keep myself sane is to do speedwork.

Here is a list of my interpretation of three types of speedwork: tempo, fartlek, and pace training.


1.  Tempo:  A tempo run is commonly described as "comfortably hard."  There are several different methods out there for tempo runs, but I prefer doing it like a pyramid.

• start with an easy jog at a warm-up pace for 1-2 miles.  You should be able to chat with your running buddy (or to yourself if running alone).
• Gradually pick up your pace to just slower than your 10-K pace or about 80-90% of your max heart rate.  I usually take about 5-10 min to accelerate.
• Hold this faster pace for about 3-5 min.
• Gradually decrease your pace for another 5-10 min.
• Cool down at a comfortable pace for another 1-2 miles.  

I think the easiest way to do this is on the treadmill.  After my mile warm up, I add on 0.2 mph every minute for a mile or two.  Then I decelerate by coming down the pyramid in the same manner.

2.  Fartlek: This is not only a fun word to say, but I think it's fun to do!  Fartlek is a Swedish word meaning "speed play."  I think that I like them the most because they are unstructured.  They alternate between moderate-to-hard effort.  This is a fun workout to do with friends. You can alternate the leader to shout out when to run hard and when to run moderate.  The goal of these runs is to keep it fun, like a game. 

Since I usually train alone, I have chosen to do my fartleks with Tabata timing.  I guess that it defeats the purpose of not being tethered to a watch, but I think it's fun so that's all that matters.  I warm up for 10 minutes with an easy run, then I set my Tabata timer for 20 seconds of work and 10 seconds of rest, repeating 8 times.   I repeat the whole process 2 more times.

3.  Pace training:  This is a run done at your goal "pace" of the race that you are training for.  I use this pace calculator to determine my pace.  For instance, my goal is to break 4 hours at my marathon in August.  I used the pace calculator and found out that I would need to run a 9 min pace to accomplish this.   A good way to do pace training, is to throw in races every 3 weeks during your training schedule.  

BEGINNERS:  If you are new to training, I would recommend doing speedwork every other week.  

INTERMEDIATE:  Increase your speedwork to once a week.

I highly recommend adding speedwork into your workouts.  However, be very careful when doing this.  Make sure that you properly warm up and cool down with each session.  Work up slowly!  For instance, when doing fartleks, only do 3 intervals to begin with.  Make your hard and moderate time equal, or even rest for longer periods of time to begin with.  Your chances of injury are much greater if you start off too fast, do too many, or don't let your body recover between speedwork sessions.  

Most importantly, make speedwork fun!!!  Include your family or friends in these workouts or make a certain playlist with all your favorite songs just for these speedwork sessions.  I don't know if I would ever be able to share my speedwork playlist with anyone.  Some of the songs on there are kind of embarrassing, but they keep me motivated.  

May 2014 BeachBody Challenge Group

This is a 6 week challenge group geared towards helping you stay motivated on your fitness journey, or to 
help you get started.

Some highlights of the group will be:

**Eating CLEAN


**Portion Control


**30 minute or less workouts


**Motivation and Self-Image


**Accountability

If you are interested in being a participant for this challenge, here's 3 ways that you can contact me:

1- Comment in this post or send me a private message at lisaborden7@beachbodycoach.com


2- If we aren't already Facebook Friends- request me as a "friend" http://www.facebook.com/lisascleaneatingandfitness

3-Check out my Beachbody coach page gttp:www.TeamBeachBody.com/lisaborden7

COST: The cost of the group depends on what tools you have and are wanting to add to your health and fitness toolbox.  

YES, we use Beachbody products in the group. BB Workouts are optional, but Shakeology is required. WHY? Because it is the ONE THING that makes the BIGGEST difference in our challengers overall health. There are affordable options for everyone I'll be happy to discuss them with you.

One of the number one excuse for not exercising is time. This month Focus T25 is on sale through Beachbody's website. It cost $180 this month for the program and a 30 day supply of Shakeology. T25  normally costs $105 and a bag of Shakeology is $139.  

What is FOCUS T25?
•In-home workouts designed to deliver an hour’s results in just 25 minutes a day.
•There’s always a modifier on screen, so literally anyone at any fitness level can GET IT DONE
with FOCUS T25.

Now I sound all SALESY. I don't want to but for those of you thinking about trying them I am here to answer any questions.

Brazil Butt Lift is also on sale for $140 this month with a 30 bag of shakeology. For this group you can do any workout program. You don't have to do one of these videos. 

As a coach, I 100% commit to you to show up every day, motivate you, and give you the fitness tools to succeed. That's my promise. In return, I need that level of commitment from you. The road to success will be challenging, but if you Push Play every day and follow the nutrition plan, you will definitely see results in just 6 weeks.

Now, I know I mentioned the road will be challenging, but it will be fun too. I am excited that we are going to spend 6 weeks together because in that time, many things will change for you...not just your body.
This program and the friends you will make in it will be a very special experience. You will build a support system that will last well beyond the 6 weeks.  The more that you put into that system, the more you will get out. 

Never lose sight that this program and this Challenge Group are all about getting YOU results.

It's all about accountability and FUN. Each day we will have a challenge along with points you have to track. You can read the post each morning and either log back in at night and tell us how you did. Another option is to wait till the next morning, when you read the challenge, then you could post your points.

Points ARE NOT designed to show who is failing but to show who is TRYING! This is going to be FUN!  We will have some great prizes for 3 lucky winners. Tosac Reno books, ITunes gift cards, PB2, and a jacket. 

25 minute workout you can do ANYWHERE

Let's face it, there are days when there doesn't seem to be enough time to get to the gym.  That's why I came up with a workout that you can do anytime and anywhere.  AND it's only 25 minutes long!!!

I based this program on some of the workouts from P90X3 and T25 and  from my favorite instructor at the gym, Monica.  This is a progressive workout.  Progressive workouts start with an easier exercise and build up to a harder exercise.  By using your own body weight, you will be building strength and endurance.

With this exercise you will start off with hard (level 7), then harder (8), and progress to hardest (9).  Think of a level 1 as sitting on your couch and a level 10 as running for your life. You will do each exercise for 30 seconds:  for example jog for 30 second at level 7, butt kicks for 30 seconds at a level 8 and high knees for 30 seconds at a level 9.

So grab your timer and work at your own pace!  If you aren't able to progress to levels 8 or 9 yet, that's ok.  Do as many reps as you can at the higher levels and then drop back down. 

1. Jog, butt kicks, high knees (elapsed time=1:30) 
2. squat, squat jumps, frog jumps (3:00)
3. low plank, up/down, chin/forehead (4:30)
4. push ups, hand tap, one footed (right then left foot) (6:30)
5. burpee, 180, tuck jump (8:00)
6. jumping jack, star jack, air jacks (9:30)
7. mountain climbers one foot (switch feet after 30 seconds), knee to opposite shoulder, Everest (11:30)
8. high plank with hip dips, Hindu push up, triceps push ups (13:00)
9. skaters, touch the floor, plyo (14:30)
10. alternating lunge back, add knee, add kick (16:00)

• Do these on the left side and then repeat on the right side

1. prisoner sumo squat plus knee, add side crunch, add hop (19:00)
2. side lunge, side lunge knee, side lunge knee and jump (22:00) 
3. super girl squat, airplane arms, fly arms (25:00)

There you have it.  An awesome workout in 25 minutes flat!

Running: My Story

I began running in college.  My BFF and roommate, Kim, was, and still is, a runner.  I ran a few times with her, but I really didn't like it.   I was the typical college freshman who ended up gaining 15 pounds that first year and a half.  I didn't really feel very good about myself.  I didn't date very much, I felt fat and alone.

When I returned back for the spring semester of my sophomore year, I was determined to lose the weight.  I no longer lived with Kim, but because of her influence I decided that I would start to run.  I started out by setting a goal to run from one light pole to the next and then take a walk break.  I ran down the same road every day because it was flat and had a good shoulder.  Each time I ran I set a goal to run a little bit farther and walk a little bit less.  I was able to lose the weight that I had gained and I also gained confidence.

It wasn't until after the birth of my daughter that I really started to learn about running.  My friend, Tara, convinced me to run my first half marathon.  The only other race I had ever done was a 5K and I about died.  She had already done several marathons and half marathons and she can be very persuasive, so she talked me into doing it (we have nicknamed her Ju-wanna, because every conversation with her starts with "Do you wanna...).  We ended up having so much fun training and running together.

After the half marathon, she tried to talk me into doing a full marathon and my response was NEVER!!!  Well, Never say Never!  Here I am getting ready to train for my 5th marathon.

I love to run.  I love to be outdoors.  I even love to run alone sometimes.  It is my therapy.  I like listening to music and being alone in my head.   I do tend to be an angry runner though.  I don't know why, but I have flipped off and swore at a few people driving cars.  I'm just crazy like that.

I have had a lot of people tell me that they hate running.  Unless they have a medical issue that prevents them from running, I tell them that it's because they are doing it wrong.  Harsh, right.  Think about it.  Let's say that you wake up one morning and you think- "Hey I'm going to run today.  That lady down the road runs all the time and if she can do it so can I."  So you lace up your old tennis shoes, throw on some shorts and a t-shirt and you head out the door.

About 3 houses down you feel pretty good, so you try to run as fast as you can.  In about 2 minutes you have a side ache, sore muscles, your feet hurt and you can't breathe.  Why???  First of all, you don't have the right shoes  Second, you didn't warm up.  Third, you haven't run in how long?

In this scenario you are only setting yourself up for failure.

Here are some tips for success:

1.  The most important thing to do before you start to run is buy a good pair of shoes.  Plan on these shoes costing you at least $100.  My favorite running shoe right now is the Adidas Boost.  It cost $150, but it is supposed to last for 1500 miles.  Most running shoes only last 500 miles.  It is like running on a little cloud.  Well, compared to my heels.

Go to a RUNNING STORE, this is a must.  They will record you running on a treadmill to see if you have a neutral, over, or under-pronation of your foot while running.  This will help them decide which type of shoe to have you try on.

The goal of a running shoe is not to notice you are wearing a shoe, if possible.  For instance, when I put on any of the Brooks brand shoe, I feel pressure in my arch.  I don't feel that with Adidas, Pearl Izumi, or Asics.

When I go running shoe shopping, I try on about 10 pairs.  I run with them on the treadmill, walk around the store and compare them with a different shoe on each foot.  It is quite the process, but you will not regret getting the right shoe.

2.  I like to walk or jog slowly for about 5-10 minutes before I start to run.  Especially if I just got out of bed and threw on my running gear.  If it's your first time exercising in quite some time, warm up for even longer.  After you warm up, do some stretches.

3.  Take it slow.  Pick a goal like I did with the light poles.  Or you can set a timer so that you run for 30 seconds and walk for a minute.  Do this for the next 2 or 3 runs and then increase the running time and decrease the walking time.  There are some really great beginner running books that explain how to advance from a non-runner to a runner in a few months.  Here's an example of the  "Couch Potato to 5K" program.

Start to Finish - Step One: Purchase the right shoe

1. Get EXPERT advice.   Buy your first pair of running shoes from a SPECIALTY RUNNING STORE.  Sure, you might be able to find cheaper shoes online, but you will need expert advice if it's your first pair of running shoes or if you haven't purchased a new pair in a while.  After you know exactly what works for you, you can do some bargain shopping the next time.
2. The SALESPERSON is your new buddy.  Plan on spending a bit of time at the running store.  If the salesperson is good as his or her job, you will be asked questions: what type of running you do, how often you run, where you typically run, if you're training for a race, and what type of surfaces you will be running on (asphalt, trail, sidewalk, track, treadmill).
3. YOUR FOOT.  The salesperson will look at the shape and arch of your foot to figure out what type of foot you have.  They will determine if you have flat, high-arched, or neutral feet.  This is important because it will help to narrow down what type of shoe you should try on.  
   
4. MEASURE YOUR FOOT.  The salesperson should measure your foot. My feet actually got smaller after I had children.  Also as you age your arch may fall causing a change in your shoe size.
5. GO A 1/2 TO A FULL SIZE BIGGER.  I always buy my running shoes a 1/2 size larger than my regular shoe size.  Your feet will swell when you run and you need plenty of room in the toebox. I still tend to end up with blisters and black toenails, especially when I do a lot of downhill running, but going up in size helps to minimize these problems.
6. GET A RUNNING ANALYSIS.  The salesperson will do a running analysis for you. Your foot strike will be recorded while you run, usually on on treadmill.  This will determine your running style: underpronate (foot rolls outward), overpronate (foot rolls inward) or supinate (foot rolls outward).  

7. THE SHOES.  Based on the shape of your feet and your running style, the salesperson will determine what type of shoe is best for your foot.  

8. 
   GO FOR A TEST DRIVE BEFORE YOU BUY.  Run in the running shoes that the salesperson recommends for you at the store. I usually forget to dress for a short run when I go and I regret it everytime.  I end up running in my levis, but I still do it. You won't be able to really know how they feel when you run unless you RUN in the shoes. You will need to test for fit, function, and comfort before making your final decision.
9. BREAK YOUR NEW SHOES IN.  Most running shoes will let return the shoes after 1-2 weeks. If not, buy them somewhere that will.  Return them if you develop blisters or foot pain after running in them for a few weeks.
10. 
    REPLACE YOUR SHOES AS RECOMMENDED.  Most running shoes only last about 300-500 miles, so keep track of your mileage and replace them as recommended.  If not, you may end up with feet or leg pain or other complications.

Start to Finish - Step 2: Gear up!

It has taken me several years to acquire all of my running gear and there is always something else that I want.

Here are some of my must haves:

Shoes: I have already blogged about how to pick the best running shoe for you.  Shoes are the most expensive item you will purchase as a runner.  I like to have at least 3 pairs that I rotate through.  1 for speedwork (these are lighter), 1 for long runs (more cushioned), 1 for the other runs (usually a pair that is on the brink of being worn out).

Socks:  Socks are just as important as running shoes.  Make sure that you purchase RUNNING SOCKS.  There are tons of different brands to choose from.  Right now, my favorite is WrightBrothers, but I also wear SmartWool  too.  I'm pickier when I am running long distances.  Find something that is anti-chaffing and anti-blister.  I would suggest buying 1 pair of a few brands to see what you like best.  They are usually about $10-15 per pair, but not having blisters is so worth it.

Tops:  The goal with all clothing is comfort, breath-ability,  and anti-chaffing.  I'm a little bit less picky with my tops though.  I prefer tanktops, but I will sometimes wear a comfy t-shirt.  I like to layer, layer, layer in the winter.  That way I can strip them off when I get warm and tie it around my waist.

Wear a thin synthetic wicking layer next to your skin

if <50 degrees wear a tight weave layer on top

if <30 degrees I will add a long-sleeve top

Capri length pants:  These are not a must.  I usually wear these when it's about 50-60 degrees outside.  Since I live in Idaho, it is usually either hot (so I wear shorts) or cold (so I wear pants).  Most of my capri length running pants I also use for classes at the gym.  

Pants:  I have everything from thin tights to insulated pants.  My favorite pair are the ugliest, but they have pockets and keep me warm when the temp is under 30.  If you are going to be running in the cold weather, plan ahead and buy pants when they go on sale in the late winter and early spring.

  

Shorts:  I have a 2 pairs of running shorts that are about 8 years old.  I love them both so much.  I actually just worn one of them to run Pocatello's 1/2 marathon last year and I had worn them when I ran my first 1/2.  I have bought about 6 other pairs since then, but I keep going back to the old ones.  I know that I won't end up chaffing and that they won't crawl up where they aren't supposed to.  If you buy a good brand- I like Brooks, Nike, Pearl Izumi brands- and you take good care of them, they will last you a long time.

Hats, headbands, gloves or mittens:  My ears, fingers and toes are usually the coldest on runs.  I have several different options.  Just remember to always dress like it's about 10 degrees cooler than the thermometer says .  You might be a little bit cold at first, but you will warm up quickly.  I often end up with gloves and headbands stuffed in my waist band!  Since I have short hair, I like to wear a cap in the summer to keep my hair and sweat out of my eyes.

Sports bra:  get a high quality bra.  Lots of reasons here:  the girls deserve respect, you DO NOT want chafing, comfort, support!

Jackets:  I have a few jackets, but I prefer to just layer my tops.  Waterproof and windproof are good for inclement weather.  I actually like running in the snow.  The rain, not so much.  

GPS watch (or app on smartphone):   I love my Garmin!  I have been running with one for so long, that I go a little bit nuts without it.  I also have used the MapMyRun app on my IPhone and it's pretty good too.  I quit using it because I got sweat in my old phone and they are expensive to replace!!!  I use it to keep track of my pace and make sure that I'm hitting my goals.  There are lots of options to pick from.  I recommend that you wait until you have ran for at least 6 months, or even better a year, before you worry about pace.  

Ipod:  I have to have music or listen to a book when I run.

Fuel Belt:  These are great for carrying water, Gu, keys, snacks, cell phone, etc. for long runs.  However, I don't recommend wearing one in a race.

Mascara:  I wear waterproof mascara in the summer because it keeps sweat out of my eyes!

Body Glide is the BOMB!!!  I will NEVER run a marathon without it.  It's the best stuff for preventing chafing-EVER.  I put it along my bra line, under my arm pits, between my thighs.

Start to Finish Step 4: Make Plan

For the Start to Finish Running Group, we will be following the Couch Potato to 5K program.  It is a 9 week program, but we only have 7 weeks so I will have to make some adjustments.  

A 5K is 3.1 miles.  In this program we will be gradually working up to this distance.  We will be focusing on time, not distance.  Each workout session will take about 20-30 minutes, three times a week.  I like to run 3 to 4 days a week because then I can use the other 2 or 3 days to go to classes at the gym and/or do strength training.     

MAKE PLAN:  Decide what 3 days a week you are going to run and stick to it.  I schedule my workouts just like I do an appointment.  If someone asks me to do something during this time I say NO.  This is the one thing that I do only for me, so it is sacred.  It really is for my family's well being too that I get my daily workout in, because . . .

Let your family and friends know what your goal and plan is.  Tell them that you will be unavailable at the time that you have designated to exercise.   Let them know how important this is to you.

Be a good example. The other day as my husband and I were getting ready to leave for Kettlebell class at the gym, my husband asked my 14 year old son if he cared that we were going.  He said no, that he was glad that we were fit.  Our children see that we value our health and also their health too.  

Start to Finish Running Group Step 5: Get to Work

For the next 7 weeks we will be building on the time and/or distance that you can run without stopping.  We will not be focusing on speed.  All you will need is your running shoes (check out my blog about purchasing the correct Running Shoes), workout clothes, and a stop watch (see post on running gear).

Just remember to start slow!!!  Too many people hate running because they start out too fast.  I even like to have a day that I just run without worrying about time or pace.  These types of runs are some of the most enjoyable.

There are several training plans out there.  If you don't like mine, please feel free to follow a program that works the best for you and your needs.  I like the Couch Potato to 5K approach.  If you are fit from other forms of exercise, you may want to follow it.  Since we are doing a 7 week program, you may have to adapt make some changes or move your goal back 2 weeks.

Another idea is to follow a run/walk method.  I used this method when I ran over 26 miles at the Las Vegas Ragnar and for training for the Pocatello Marathon. 

 Jeff Galloway explanation of the Run/Walk/Run method.

Jeff Galloway's 5K training program

  

This is the Schedule that I developed using these 2 programs.  If you can't run the entire time, don't worry- you will eventually get there.

Week 1:  March 17
Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 60 seconds
• walk for 90 seconds
• repeat 8 times (total of 20 minutes)

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 60 seconds
• walk for 90 seconds
• repeat 8 times (total of 20 minutes)

Workout 3

• Warm up for 5 minutes by walking briskly
• run at a comfortable pace for 90 seconds
• walk 2 min
• repeat 6 times

Week 2:  March 24

Workout 1

• Warm up for 5 minutes by walking briskly
• run at a comfortable pace for 90 seconds
• walk 2 min
• repeat 6 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 90 seconds
• walk for 60 seconds
• run for 3 min
• walk for 2 min
• repeat 3 times (total of 20 minutes)

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 90 seconds
• walk for 60 seconds
• run for 3 min
• walk for 2 min
• repeat 3 times (total of 20 minutes)

Week 3:  March 31

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 4 min
• walk for 2 min
• run for 4 min
• walk for 60 seconds
• repeat 2 times (total of 20 minutes)

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 4 min
• walk for 2 min
• run for 4 min
• walk for 60 seconds
• repeat 2 times (total of 20 minutes)

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 3 times

Week 4:  April 7

workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 4 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 5 times

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 5 times

Week 5:  April 14

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 4 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 4 times

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 5 times

Week 6:  April 21

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 5 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 5 times

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 6 times

Week 7:  April 28

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 6 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 6 times

Workout 3: May 3, Run/walk 5K

Has Clean Eating made you GASSY?

I'm not sure if it's because I am a very forthcoming person or because I'm an RN (I spent 9 years working for Gastroentrologists) or because I just know a lot of gassy people, but it seems like whenever I talk to someone about clean eating we end up talking about gas and bloating.  

What causes gas and bloating?  There are many foods, clean and processed that may contribute to an increase in gas and bloating when you are changing your diet.  Salt, sweets and sugar alcohols all can cause gas and bloating and should be avoided.  But what about all of these "clean" foods that I have been encouraging you to eat?  Should they be avoided too?  Not necessarily.  These foods are nutritious and nutrient dense and offer up variety to your diet.  

SALT

Frozen dinners and processed foods such as canned soups and vegetables, bottled salad dressings, condiments and sauces are all high in salt. Salt attracts water, causing water retention and bloating.

Sugar Alcohols
Sugar alcohols are difficult for your body to digest, which can lead to gas and bloating.  Sugar alcohols include mannitol, maltitol and sorbitol. Be weary of foods that are labeled low sugar or sugar-free, because they often contain these sugar alcohols. 

Sweets 

Fructose in granulated sugar, honey, high-fructose corn syrup, and agave syrup and chocolate tend to cause more gas and bloating in many individuals.

Starchy foods 
Starchy carbohydrates attract water at a higher rate than protein does. If you’re bloated after eating starchy carbs such as pasta, cereal, rice or other grains, consider cutting back on the serving size.  One serving of starchy carbs is the size of your palm.  

Vegetables

We all know that vegetables can also cause gas and bloating.  When you start to add in more of these nutrient dense foods, your body may revolt.  Add these foods slowly into your diet, especially broccoli, brussels sprouts, cabbage, cauliflower, collard, turnip and mustard greens, kale, and onions.  

Legumes
Beans, beans the magical fruit, the more you eat, the more you . . . !  Legumes include all types of beans, lentils and peas.  

Fiber Supplements & Added Fibers 

Inulin (found in Fibersure) and Psyllium (found in fiber supplements such as Metamucil, Konsyl).   Fiber can be great for people that suffer from constipation, but in some people all they do is cause bloating and excess gas. 

Dairy

Some people may be sensitive or intolerant to lactose products, such as milks, cheeses and yogurt.

Non-food causes of gas

Swallowing air can cause you gas and bloating.  There are some behaviors that may cause you to take in more air such as using a straw, chewing gum, having carbonated drinks, talking while eating, and eating too quickly. 

What can you do to decrease gas and bloating

1. Drink 1/2 your body weight in ounces of water each day.  Water helps to flush out salt and keeps you GI tract moving
2. Cooked vegetables tend to cause less gas than raw vegetables.  The cooking process helps to break down some of the fiber so your body won't have to work as hard to digest it. 
3. Ease into adding legumes and vegetables into your diet if you are experience gas and bloating
4. Drink herbal teas that contain ginger, peppermint or fennel 
5. Avoid combining food that tend to cause gas with foods that are high in fat. 
6. Exercise daily.  Exercise will aid in the function of your digestive system and the production of gas. Activities such as walking may help to move gas through your system, decreasing bloating
7. Set your fork down between each bite, don't rush eating.  
8. Don't talk while you are eating.
9. Keep a food Journal.  By writing down everything that you eat and drink and then noting whether or not you feel discomfort afterward, may help you to see a pattern of which foods you are more sensitive to. 
10. Cut out carbonated drinks.
11. Don't drink with a straw or chew gum
12. Cut out all dairy for a few weeks to determine if you have a lactose sensitivity or intolerance.

Some supplements may also help: 

• Beano, if taken right before eating gassy foods, may help in the digestion of vegetables, legumes and grains.
• Probiotics, which contain “good” bacteria, may prevent or reduce gas because they assist in providing a healthy balance in your digestive system.

Other foods that may prevent gas

• Raw honey
• Peppermint
• Cinnamon
• Pineapple

Why I do all of this.

Many people think that I eat clean and exercise because I want to lose weight.  I certainly do not want to GAIN weight and I always think in the back of my mind that I want to lose 10 pounds, but I don't eat or workout for this reason.   I eat clean and I workout because I want to be healthy.

When I am 60 I want to still be able to run, do burpees, star jumps, pullups, pushups, swing a 30 pound kettlebell, and climb a hill on my road bike.

When I started eating clean, I figured out pretty quickly that if I kept eating what I was eating and working out how I was working out, I would never change.  I would just stay the same, age would kick in and I would gain weight and overtime lose fitness that I had worked so hard to acquire.

I started eating clean and I stopped running as my only form of exercise.  Now I like to change up my exercise often. The body needs to be shocked if you want to change it.  When I was running everyday, I never saw my body change.

When I started to add weights, I quickly began to see definition that I had never seen before.  I used to hate lunges and squats, but now that I do them 3-5 days a week.  I have a thigh muscle that, to be honest, I am very proud of.  No amount of running or walking would have ever given me that type of definition.

I started drinking Shakeology because I was at the end of my rope.  I had made all the changes with my diet that I needed to, I was no longer drinking pop but I still had major stomach issues.  I had worked as an RN for Gastroenterologists for 9 years and still no one could figure out why I had these problems.

 I decided that I might as well just see what Shakeology could do for me.  I jumped into it without doing much research because I was just going to try it.  Within 2 days I was finally able to sleep through the night without waking up with stomach cramps.  By 7 days, I noticed that I didn't feel like a wet rag by 3:00 pm.  By 10 days, I no longer had a "food baby belly" in the evening.  Within a month almost all of my stomach issues were eliminated.

I don't know if it's because my diet was missing some vital nutrient that Shakeology replaced.  It might just be that I'm not trying to fit super foods, pre-biotics, pro-biotics, antioxidants, and digestive enzymes that are important to good health into my meals each day.  Instead, I'm eating a well balanced diet and drinking Shakeology to make up for the rest.

One serving of Shakology contains the nutrition of 3 cups romaine lettuce, 4 cups raw mushrooms, 1 shot wheat grass, 1 bowl of exotic fruit, 3 raw onions, 7 raw carrots, 4 cups nonfat yogurt, 4 cups red radishes, 4 cups raw broccoli, 1 cup peas, and 10 cups raw cauliflower.   I would never eat all of that in one day.  Many people say that they eat healthy, but in reality they are just eating the same foods over and over.  Maybe they eat the right number of fruits and vegetables, but they most likely aren't getting all the nutrients that they need.

Whatever your reasons for improving your health may be, it's the journey getting there that is important.  Setting goals and gaining the knowledge will guide you on your path.  I have learned so much and I have made even more mistakes.

I have had to pick myself up from a sugar coma that lasted several months and made my pants become way too tight, brush myself off and start over again.  I learn more about myself everyday and I still have a long way to go before I figure this whole thing out.

I just want to be the healthiest,  happiest, most fit version of myself that I can possibly be so that I can have the kind of future that I desire.  

A Marathon PR and Setting New Goals

Utah Valley Marathon Run Down

I finished the Utah Valley Marathon in 4:19:47, which shaves 2 minutes and 52 seconds off my personal record.  So why am I disappointed?  Because I wasn't able to meet my goal of 4 hours.  My strategy was to start out with the 4 hour pacer and run with this group until mile 16.  There were three hills up to this point, so I had decided that after these I would reevaluate how I felt and then either stick with the 4 hour group or speed up for the last 10 miles of gradual downhill.  Right from the start I felt off.  I had been sick for the 2 weeks prior to the marathon, so I am sure that was a contributing factor.  However, I decided to stick it out and stay with the 4 hour group.  I thought that maybe I just needed to warm up and it usually takes me about three miles to get into a rhythm.  The first hill was at mile 8 and fell about 100 yards behind the pacer during the climb.  I decided that I wasn't going to worry too much about it because she was pacing a little bit faster than a 9:09 min/mile pace.  But as time went on, and as I came to the next two hills, she got farther and farther ahead of me.  According to my Garmin watch, at the half marathon start, my time was 2:01:19. I figured that I could still make a 4:05 finish, since the hardest part of the marathon was behind me. I was still slowing considerably, and after mile 19 I was averaging a 9:24 minute mile (4:06 finish).

By mile twenty, I hit the wall like I had never hit it before. I could barely put one foot in front of the other.  I had a cramp in my calf and both of my hips were throbbing.  I was also in a mental fog.  It wasn't until after the race, that I realized that I was dehydrated.  It took me several hours to figure this out.  When Mike and I sat down to eat lunch, the waitress gave me the menu and as I looked at it, I realized that I could barely read the words and what I could read didn't make sense.  As Mike and I talked about it I realized that I usually have to urinate midway through my runs, but I wasn't able to go until several hours after the marathon.  Last night I read on Facebook the race organizer's apology for the lack of porta potties.  I had to chuckle a little because I hadn't even noticed.

I ended up walking the majority of the last 6.2 miles.  I cried when the 4:10 and 4:15 pacers passed me.  If I would have had a phone with me, I would have called Mike to come get me after mile 20 and it took me 12:10 to finish that one mile.  I averaged an 11:37 min/mile pace for those last 6.2 miles.  Now, as I reevaluate everything, I am so glad that I didn't quit the race.  I am actually just relieved that I was able to finish without needing medical attention.  And although I am glad that I was still able to PR, I am still disappointed in the choices that I made that affected my performance.  I should have taken more time at the aid stations.  I should have trained with Gatorade, so that I would have been prepared to drink it throughout the race.  I should have drank both water and Gatorade at each aid station.  I should have started hydrating better before the race.  I was up at 3 am and I should have started to drink water and Gatorade at that time, but I was tired and I didn't feel like drinking then.  I did take two 6 oz bottle of BCAA with me.  I drank those with gels every 2 miles and that helped me not to have any GI issues until after the race.  I guess that is something that I have figured out.

Summer Training Plans

It's 24 hours after the marathon, and at this point I am usually planning out the training for my next marathon. Not this time though.  I am signed up for the Pocatello Marathon in September, but I am planning on changing it to the half marathon.  I don't think that I am ready to train for another marathon at this point.  I think that one marathon a year is more than enough.  I still want to drive my pace down to the sub 9 min/mile zone or lower.  I have been reading Brian Mackenzie's book Power, Speed, Endurance, which is a crossfit approach to endurance events and I want to start focusing on his method for awhile.  Check it out at http://www.crossfitendurance.com/.  I'm excited to focus on power and speed.

There are so many other things that I want to do, in conjunction with running.  I definitely don't want to spend the summer running any more long runs.  I have two great bikes: a road and mountain bike, but I haven't even gotten on either one yet this summer.   I have already mentioned several times how much I love Monica's Tabata and Kettlebell classes (they are comparable to the crossfit classes I have attended) and I want to be able to go to them whenever I want. Just writing about these things that I enjoy, I am getting excited.  I just have to get past this next week.  Hal Higdon refers to the week after a marathon as week zero.  I plan on doing pilates, walking, stretching, and using my foam roller.  I also need to get some sleep.  I might get on my bike next week, but according to Hal, I shouldn't do anything new.  Since I haven't biked for over 9 months, I think that this activity would qualify as "new."  I might try going back to Kettlebell class on Friday, if I can walk properly by then.  I was walking in front of an old lady with a cane and hunched back yesterday, and Mike said that she was moving better than I was.

And Finally-Time to get back to CLEAN EATING

I also am going to get back to eating clean 90% of the time.  This past month I was probably eating clean

75-80%.  I ate out about two times a week and I ate treats nearly every day.  Although I have splurged more, I kept the meals that I made myself totally clean.  I think that this really helped me to keep my weight maintained.  I still want to lose 5% body fat.  Now that I'm not training for a marathon, I can focus on building muscle and losing fat.  I have been debating if I should go back to the Stripped Diet Plan, but I think that I am going to start with Cooler 2 for the summer and see where that gets me.  If I'm not where I want to be after the Pocatello Half Marathon, then I will reassess what I am doing at that point.