Play!

I was whining to myself about not being able to find inspiration to write anymore.

Turns out my lack of inspiration was due to a boring workout regimen. I changed it up this week and I am re-invigorated once again :)

On Tuesday I met up with Petra for our weekly circuit. We got our circuit done while the kids played, snacked, and intermittently joined us.

On Wednesday I had zero time so I did a circuit at home. Thursday I ran and went swimming with the kids.

On Friday (today) I met up with Vimala and Cathy at Quarry Lakes for an OWS (open water swim.)

I missed seeing these ladies! It felt great to be out there again, tackling the initial anxiety of being in the open water, the claustrophobic feel of the wet suit, the sensory deprivation of swimming in general (goggles, ear plugs, face in the water), warming up to get my breathing regulated, and finally finding that natural rhythm of breath and movement.

Then I realized that I am most inspired when I am "at play." Working out with my  mama friends is enjoyable and positively affects my mood and general outlook in life. Mostly, I love seeing my miscellaneous worries dissipate.

Here are a few pages from Dr. Sheehan's book, The Essential Sheehan, that expresses this idea of play quite nicely:

And another excerpt that talks about two types of physical energy. One that is magical and playful and another that is mundane and obligatory.

With all that said I hope hope you get out there, connect with others, get moving, and find YOUR PLAY!!

Before long, you will find yourself invigorated and inspired once again.

Happy weekend friends!

Fitness Tribes

Have you heard of November Project?

I read about this fitness tribe (and movement) from an article in Runner's World and I really connected with the spirit of what they do. I would love to visit Boston and give one of these workouts a try one day!

Here's a good summary of what they are about:

http://www.northeastern.edu/news/2013/01/november-project/:

The November Project began last fall as a pact between friends who wanted to stay in shape, but has evolved into what co-​​founders Brogan Graham, AS’06, and Bojan Man­daric, AS’06, call a “fit­ness tribe.” On Mon­days, Wednes­days, and Fri­days at 6:30 a.m., hun­dreds of Bosto­nians — many of whom are in their 20s and 30s and grad­u­ates of North­eastern— gather for intense work­outs at loca­tions such as Allston’s Har­vard Sta­dium and Brookline’s Summit Avenue.

Last month, GoNU high­lighted the November Project, a three-​​year-​​old endeavor that aims to dupli­cate the cama­raderie and account­ability that Graham and Man­daric show­cased as rowers for Northeastern’s crew team. We caught up with Graham to find out what gets him out of bed in the morning and what makes the group successful.

- See more at: http://www.northeastern.edu/news/2013/01/november-project/#sthash.NC4KAksI.dpuf

What about November Project gets people out of bed for the workout?

A lot of people think they have to pay a lot of money at a gym to stay in shape. This is free—and it’s a lot more fun. We’re using the city as our playground and we’re building a community. We have a Bruins player right next to a woman with her dog next to a fat guy next to an undergrad, and each of those people is as much a part of this as any other. I love just guiding the interaction, whether it’s a big group hug before a workout or a high five while you’re running up the hill or stadium stairs. I love making people turn to introduce themselves, because then they’re going to do that when they’re in the library or the supermarket when they see someone wearing a November Project t-shirt.

We’ve found that people really connect through social media, too. We take photos and videos all the time and then post them online. When you share your videos online, it’s like starring in your own low-level Nike commercial. We’ve seen people get more competitive about their time or become more serious about their workouts.

We hold people accountable, too. If you say you’re going to be there, we’re going to hold you to it. That’s where we came up with the idea of “We Missed You,” which is a section of our blog where we call out people who say they’re going to be there and then bail. Fear of getting your name and picture up there is enough to get a lot of people out of their bed in the morning.

http://www.northeastern.edu/news/2013/01/november-project/#sthash.NC4KAksI.dpuf

From November Project's website:

"November Project is a FREE fitness movement that was born in Boston as a way to stay in shape during the cold New England months. Now present in multiple cities in across four time zones in North America, the movement is using a simple sense of accountability (verbal) to motivate and encourage people of all ages, shapes, sizes, and fitness levels to get out of their beds and get moving. Our members vary from Olympic medalists, professional athletes, marathoners, triathletes, current and former collegiate athletes all the way to complete fitness rookies and recent couch potatoes just looking to kickstart their healthy life choices. If you think that you're not fit enough to join the group, stop thinking and come see what the fuss is all about."

I loved this idea so much that I decided to start my own (free) fitness tribe the beginning of this year. I am already a part of an awesome group called the Fit Chicks and we train together for foot races and triathlons.  The particular demographic that I belong to (mom caring for small children) needed something more. I have a gym membership but you know, that gets old, LONELY, and BORING. I still go to the gym because I need it for triathlon training. I am quickly finding that outdoor group workouts (with people you like + our small children) is more than fun... It is challenging, inspiring, and teaching our children to lead active lifestyles through play and community building.

All through middle school, high school, and college I gravitated toward leadership roles in community building organizations. I learned early on that this interdependence is conducive to both personal and group successes. We set goals and worked toward them. We. All. Won. TOGETHER. 

My mission for our fitness tribe is this:

"To nurture our inner athlete and grow strong in mind, body, and spirit while building community."

Our fitness tribe doesn't have a name yet, but I am sure we will come up with one soon. For now, here are a couple pictures from our workouts along with my favorite active family pics.

Happy training everyone!

Mommies Playtime

Kiddies Playtime

Mommy's triathletes-in-training

Gavin's first footrace!

Running into injury

Running injured

Shortly after setting a personal best for my half marathon time in late November, I got injured. I didn't get hurt immediately after the race but sustained the injury by excessively pushing myself in training after that race. This past training cycle, I really cracked the whip. As such, I've made tremendous gains in my overall fitness and running.

Looking back, I obviously got carried away and lost my steady approach to training. While recovering I've been reading a lot of philosophical material on running. Apparently the days and week following a big PR is a dangerous time for a runner. The tendency is to want to ride the natural high longer, so you push harder (because you feel so dang good), then BAM! INJURED. Lesson learned!

At first I was in denial. As a runner, I am used to varying degrees of pain and discomfort.  But then the soreness and pain in both my knees would not go away. I hobbled up flights of stairs. I moved ever so slowly whenever I had to bend my knees. Even in bed while I changed positions I would wake up in pain. Boooo. Boooo. And more Booos!

I gave myself two weeks off from running. It helped! Then I went dancing. That did not help! More pain and hobbling around. (Booooo.com.) I took even more time off, and now I am most definitely better and feeling close to 90%! Yesssssss!!!

I thought I would be utterly devastated because I love running so much. Surprisingly, my spirits are high even if I've had to drastically cut down my mileage. I've limited my runs to 2 times a week max, with my mileage being low (no more than 4 miles each run.)

Getting better

Doing the following has helped me get better:

(1) I still remained active. I went to the gym, walked, strength trained, cross trained, and most recently started group circuit training. All so much fun!

(2) I rested more. I made sure to get 7 - 9 hours of sleep most nights.

(3) I started taking a multivitamin, a high potency glucosamine, and fish oil EVERYDAY.  I call this my "Tri-Pack" because these were the supplements I took while training for my first Triathlon = ) Most overuse ailments have to do with pain/inflammation in our joints and/or tendons and I have found glucosamine and fish oil to help my joints feel supple despite heavy training.

Lastly, I am finally feeling good enough for a long run and writing this post makes me tingle with excitement at the prospect of running 10 miles this weekend (a gentle long run with walk breaks.) Woohooo!! Just like a kid on Christmas morning, I tell ya! LOL ;-)

Here's to a wonderful year of fitness, training, and racing!

My Triathlon Journey

I signed up for a triathlon not knowing how to swim. Like most major events in my life, I knew all I had to do was to pursue that dream, one day at a time, and put in the work that is required of me.
I took my first swim class in June of this year and gained a false sense of confidence. I thought I knew how to swim but really I did not because the first thing in learning how to swim is to breath. And I was holding my breath...LOL. Whatt?!

 

As luck would have it, I kept running into Carla, a high school friend who is an accomplished runner, triathlete, and someone people love to be around. She introduced me to an ebullient, driven, and active bunch of ladies that did things I liked to do: train for races, marathons, and triathlons.

Celebrating our Ironwoman FitChick sister Carla!!

My first few times of swimming in the open water was a panic fest. I quickly found out how different it is from lap swimming. I went in the deep end a couple times but clung to the roped buoys for dear life. I was a panicky hot mess who could not wrap my mind around not being able to "touch the ground." I believe I had a mild case of aquaphobia.

Then one day I decided, F/THIS!!! How the hell am I going to complete a triathlon if I am freaking the hell out in a lake's deep end? The swim portion of the triathlon is in the ocean?!?!
 
I did a lot of mental work to persuade my mind that I would not drown if I went in the deep end. I wrote and said positive affirmations daily. I learned that what was key for me was to stay calm and NOT TO OVER-THINK.  Just LET GO.

Millie, Jocelyn, Yvtte, Auntie Melinda, Cathy, Nicole

The turning point for me was when my friend Cathy coached me through going into the deep end. She has this soothing, authoritative, funny, and positive aura about her that put me at ease. And then I did it. I treaded water in the deep end, swam a few kilometers, and just like that my life long fear began to crumble. I was a new woman and I seriously felt reborn. Nothing could hold me back. The following week I swam 600 meters in the ocean and the rest is history :)

Ecstatic I completed my first ocean swim!!!

Kiscelle & I

To my FitChick sisters

I am deeply indebted to you for showing me the light with your hard work, patience, love, and support. I would not be the re-energized woman I am today. A heartfelt THANK YOU to you all!!!

Here are some words of advice I clung to while learning how to conquer my fear of the open water:

Carla: "Just keep coming out to the lake, you'll get there."
Liz: "Get your head in the water, bob up and down and practice your breathing."
Lisa: "Give it all you've got and get out of your comfort zone."
Cathy: "Just do it doggy-style." HAHAHA. "I meant do the doggy-paddle."
Jocelyn: "You need to increase your frequency of coming to the lake to get out of your comfort zone."
Kiscelle: "Breathing comes first, you got this Millie!"
Beverly: "Your swimming has improved a lot!"

It is both comforting and fun to be among like minded people who enjoy the rigor and challenge of training (despite busy careers, homes, and families- we're all MOMS!) We know that training not only gives us stronger lungs and muscles. More importantly our hearts are enlarged, allowing a greater capacity to be fuller, happier, and more compassionate human beings. This zest for life spills over into our families, work places, and homes.

At the end of the day, we make our communities better one sweaty mile at a time.

In other words, DO WHAT YOU LOVE!! :) !!

Happy Friday Friends!

Nutritional Plan: Clean eating

Informative, insightful, and effective

What exactly does it mean to "eat clean"?

Eating clean is basically eating 5- 6 small portions of unprocessed foods composing of the correct amount of lean protein, complex slow burning carbohydrates, and fat.

Good sources of meat should be high in protein and low in fat like egg whites, skinless, boneless chicken breast, tilapia, ground turkey and lean cuts of beef like london broil

Good sources of carbohydrates are oats, brown rice, asparagus, broccoli, berries, spinach, and most greens.

Also, while eating clean, sodium should be cut out (like table salt) and all types of cooking oil.

Since I tested as an Ecto-Endomorph body type from *Michael Thurmond's book 6-day Body Makeover. I am following the book's template for Body Type E.

With my body type, if I eat too many of the wrong carbs, or eat carbs alone without protein, any of these combinations can essentially bring my metabolism to a stop. My goal in eating clean is to eat specific slow burning carbs combined with the correct amount of lean protein equally spaced out during the day to fuel me nutritionally and metabolically to lose a healthy amount of fat.

"The goal of your eating plan is to keep your metabolism moving fast enough to burn fat, while causing it to add and maintain the lean muscle that will give you a shapely, well-defined body so that you can burn even more fat. With a Body Type E, your physique may resemble a tube, with a skinny, bony frame underneath areas of body fat."

Breakfast

3 oz lean beef and 2 to 3 scrambled egg whites

Midmorning snack

3 oz lean beef (or chicken breast) and 1 to 2 cups mixed greens (any type)

Lunch

2 - 3 oz chicken breast, 1/2 cup brown rice, and 1 to 2 cups mixed vegetables

Midafternoon snack

3 oz lean beef and 1 grapefruit (or 1 cup mixed berries)

Dinner

2 to 3 oz chicken breast 1/2 cup brown rice, and 1 to 2 cups mixed vegetables

I adjust this template accordingly to whether my activity level for the day is low, medium, or high and have added 1- 2 low calorie, high protein, fruit smoothies (which I LOVE by the way.) 

Another rule-of-thumb-type template I am following is from consulting with my brother **Erle Dizon who is well versed in clean eating and body building:
 

Total calories per day between 1200 - 1300  
Carbs between 60 to a maximum of 100 grams depending of exercise/physical activity
Protein 150 - 160 grams
Fat 45 grams 




Let's talk results for the past 3 weeks:

From my baseline of exercising alone and not watching what I ate I lost 1 pound, from the Sambazon 3 Day Cleanse I lost 2 pounds, from eating clean a net 3 pounds (-4 pounds +1 pound from 1 cheat meal) So overall, in three weeks I am down 6 pounds. 

Most of all I am invigorated and my running is strong.

*Michael Thurmond is a renowned fitness and nutrition expert who has appeared on Extreme Makeover.

**Erle Dizon has over 10 years of experience eating clean, lifting mean, and the physique to prove it.

Happy (clean) eating and here's to a great week ahead for us all! :)

Fit Plan

Ready. Set. Go!

Sunday began this year's first training cycle of the year. I've been conditioning and base-building since mid December and now I am ready to begin the aggressive training plan I've been preparing for.

The plan I am following is from the November/December 2012's Women's Running Magazine for a 10k I plan on racing in twelve weeks in San Francisco, California (Bay To Breakers.)

Everyone has a different definition of what it means to "train." For me, this means that I am following a specific fitness and nutritional plan composed of running, strength training, and eating small, healthy, and unprocessed meals.

The first time I trained hard for a race was last summer. I followed a summer 5k training plan from Runner's World, strength trained, and ate nutritiously. I was gunning for a sub 30 minute 5k which translates to no less than a 9 minute 38 second per mile pace for 3.11 miles.

I blew my goal out the water and PR'd at 26 minutes 36 seconds (a 8 minute 33 second per mile pace.)

The plan called for a two mile tempo run. For any newbie reading this a "tempo run" is defined as a run that is "done at a steady effort level, usually just a little slower than your 10k race pace. Tempo runs help you develop your anaerobic or lactate threshold, which is critical for running faster.


I was just telling my husband about my run last night and told him how difficult it was running at a 8 minute 35 second pace per mile was for ONE MILE. 

That's the awesome thing about training. If you have the correct plan, are consistent, and a little lucky..you should be pleased with your results.

It takes a tremendous amount of focus, commitment, and determination to train hard. With the correct plan, you push yourself hard enough where it hurts but not to the point of injury. 

You curse the world and yourself during the tough sessions. But the gratification of completing each session is extremely personally-inspiring, rewarding, and addicting (the good kind).

Building strength and speed takes time, patience, and consistency.


Happy Running ! :) !









Sources:
(1) About.com- http://running.about.com/od/runnersglossary/g/whatisatemporun.htm