Pinterest finds

As a newbie pinner, i’ve become a bit obsessed and here are  a few things aI found today.

 

 

Advertisements

Quick guide to eating Paleo

I have always been interested in all kinds of eating fads that come along. Paleo being the latest. but once i see things like paleo muffins and paleo pizza all I can think of is I don’t remember Homo-Habilis having an oven. Anyways I would have probably tried it if I wasn’t vegetarian. so for those of you who are interested in it, here is a quick guite

Day 180: marathon training day 3, week 1/18 and exhaustion

Today was my 5 mile run and my first success of the day was that I got up without once hitting the snooze button.  I kept my phone on the other end of the room and had to get up and walk across the cold floor and that got me up right quick. I got dressed and drank my warm water/lemon/ cayenne pepper concoction and I was out of the door in 15 minutes.

I was a bit wary of this run. Since the year started I have only done 5 straight miles once. If it wasn’t for that the fact that it was right there in black and white that today was a 5 miler, I don’t think I would have finished it. I was exhausted by the 3-mile marker. I mean wiped out. This just goes to show you how out of shape I really am. By mile four, I was ready to get a shortcut and get back home. Good ting there are no shortcuts to my route and I had to complete the whole thing. By the time I got home, I had done a little over 5 miles.

I had breakfast and went right back to bed.

 

Speaking of food, I have decided to try and get onto the 5-6  small meals a day train. I just realized that the more exercise I do, the more hungry I get and I start snacking a lot. So I have decided to try and divided my calories into five-300 calorie meals and see how it goes.

Day 179: Marathon training day2, week1/18 and safety while running in the dark

tToday was my first actual run. 3 miles and it was glorious. It has been a while since I actually went out and run with a purpose in mind and it felt great. Now if we can just keep this streak going for another 17 weeks, we should be fine.

I got up at 5:31. Dallied around in bed and finally got out of the house at about 6am. The moon was out and there was a gentle breeze that makes me just wanna go go go.

I wasn’t fast at all but my main goal was to try and run as much as possible. I ran the first 2 miles and did a fast walk for the last mile. This is what happens when you take time of running. My body needs to get back to when I could run 3 miles in under 30 minutes without breaking a sweat.

Running alone in the early morning, as a girl is risky. In the past I never really paid much attention to be but of late I have been watching Disappeared on  the discovery channel where people just vanish out of nowhere and are never seen again and this spooked me a bit. Today morning, there was no one in sight and I kept imagining that some kidnapper or rapist murderer or even worse a Jehovah’s Witness would pounce our of the dark and grab me. As y runs get longer, I will need to leave the house earlier and earlier and my OH has no interest in getting up early and going out with me, so I figure I need to get prepared.

Here are some things to keep in mind while running in the dark.

1. wear reflectors.
Now this seems counter intuitive especially since you don’t want to be easy prey for the aforementioned nutters but you do want to be easily seen to avoid being hit over by a car. wear clothes that are bright and reflective and can easily be seen in the dark. another option is to buy reflector strips and pin them onto your running clothes.

This good.

This bad

2. Know your route.
I can not even begin to tell you how many times i’ve almost fallen into a man hole, pot hole or other types of holes on routes that i had not been on before. make sure that if you are running in the early mornings or late nights, it is a route that you know well and wont be surprised and later found in a ditch with broken limbs.No Bueno. Run the route during the day so that you are familiar with your surroundings.

3. Be aware
This just means to keep an eye on your surroundings. most of us like to run with our music  at full blast but this can be dangerous. you might not be able to hear an oncoming car honking or you will probably get distracted while someone sneaks up on you. as a general rule, I almost never listen to music if its dark outside and no one is around. if you cant run without music, keep the volume low to the point that you can hear what is around you or even better, run with only one ear plugged.

4. Other sensible things to do.

Vary your route. incase some pervy wanker has been watching out for you, you can switch it up and keep them guessing.Always Run against traffic because it’s easier to avoid a car if you can see it coming, carry an ID and cell phone incase of emergency.

 

Last but not least ladies, Carry pepper spray

try not be like the Idiot cop who sprayed a bunch of peaceful students.

4 essential cross training techniques

Source. runningbugUK

Walking Lunges: working glutes, hamstrings and quads.

  • Stand upright, feet together, hold two light dumbbells by your sides (palms facing in)
  • Take a controlled step forward with your left leg
  • Lower hips towards the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down towards the floor
  • Push off the floor with your right foot and bring it forward to starting position. This completes one rep
  • Step forward and repeat with the right leg
  • Do 3 sets of 20 reps

 

Squat Jumps: working hamstring, quads, glutes and calfs

  • Place your feet hip-width apart and lower into a squat
  • Using the momentum bring your arms up
  • Jump up off the ground
  • Land smoothly and lightly as you can
  • Do 3 sets of 20 reps

 

 

Rico’s Crunches: working core and hip-flexors

  • Lie on your back, pressing your lower back against to the floor avoiding arching
  • Start with your legs replicating the cycling movements building up a good rhythm
  • Place your hands behind your head
  • Inhale and raise your torso while continuing the cycling movements
  • Exhale and return your shoulder to the ground. Keep your legs moving in rhythm
  • Do 3 sets of 20 reps

 

Plank Stabilisation: working the shoulders with main focus on core

  • Raise body in the ‘press-up’ position, supported on elbows and feet
  • Feet should be hip-width apart and elbows shoulder-width apart and in line with upper chest
  • Maintain neutral spine; engage abdominal stabilisation, pulling your navel towards your spine
  • Do not arch your back, breathe in a relaxed manner
  • Hold as long as you can…anything between 45 seconds to 2 minutes

Day 178: Marathon training day 1, week 1/18 and the importance of cross training

 

Today marks day one of training.  Cross training was insanity cardio. As I embark on this journey, I want to be as well informed as possible. The first thought when training for a marathon is that all you need to do is run as much as possible and you will get to the finish line. However the reality is a bit more complicated than that.

When I got up today I was tempted to just skip cross training and go out for a run but decided that there is a reason why marathon experts include a day of cross training every week.

What is cross training?

Cross training is any sport or exercise that supplements your main sport. In our case, any exercise that supplements our running.

What is the importance of cross training?

  • Helps balance your muscles. Cross training helps strengthen your non-running muscles and rests your running muscles. You can focus on specific muscles, such as your inner thighs, that don’t get worked as much while running and may be weaker than your running muscles.
  • Improve your cardio level. In order to run a marathon, your level of cardio fitness needs to be extremely high. This will make it easier for you to run without feeling that you will pass out at any second.
  • Reduce your chance for injury. By balancing your weaker muscles with your stronger ones, you’ll help reduce your chance of injury. Participating in low-impact cross training activities, such as swimming or water running, will also lessen the stress on your joints, which are often a sore spot for runners. Cross training can also be a tool to use when suffering from a running injury. By taking up something that has a lower impact to your running muscles such as swimming, you can still build up your cardio fitness and strength while recovering from an injury.
  • Beak the monotony. As much as you might love running, you can bored with it if you go for 18wks of running daily. By breaking it up with cross training, you reduce the boredom that can come from the monotony of running

 

Cross training Ideas

  1. Swimming. Because you are not bearing your joints with your weight while swimming, you give your joints a break while building strength, endurance and flexibility. Things you will need for your marathon
  2. Cycling or spinning. Cycling and spin classes are also great low-impact ways to boost your cardiovascular fitness and strength, especially your quads and glutes.
  3. Elliptical. You can program the elliptical to move in either a forward or backward motion, so you can work all the major muscles in your legs. Because the muscles used on the elliptical are similar to those you use when running, the machine is a good low-impact alternative when an injury prevents you from running.
  4. Walking. Yes it is similar to running but it puts less impact on your muscles and can be great if you are recovering from a long run.
  5. Strength/ weight training. Strength training allows runners to improve the strength in their running muscles, create balance between unbalanced muscle groups, and focus on keeping their legs strong during injury recovery. Strength training is an excellent opportunity to strengthen your core, which helps runners avoid fatigue and maintain their form.
  6. Yoga. Yoga offers some of the same benefits as strength training, since you’ll use your body weight as resistance to strengthen your muscles. You’ll also improve your flexibility since it involves a lot of stretching. This is also a great way to relax after a long run.
  7. Work out DVD. This can come in the form of yoga, dancing, cardio etc

 

The things you can do are endless. Find something that you love and that will help along the way.

Tomorrow is day one of actual running. 3 miles.