Chronicles in Running - Part 4: Perfect Conditions

Everyone is different; although the human body is the same for the most part, everyone is different. So we all have our likes and dislikes, what feels good what feels bad. What works for us and our body and what doesn't. What clothes, shoes, bras, underwear, socks, work for our individual body shapes, sizes and types.

In the same respect we each have our ideal preferences for running conditions. I had not realized this but for a good run we have a lot of things that are required. Although one can truly ignore most of these and run anyway, it is but a preference, or makes the run a tiny bit easier. Factors include controllable (controllable by the runner) and uncontrollable factors.

The controllable factors are: 

Sleep - enough sleep the night before is so important. If you only got 5 hours you'll notice the energy is a bit low. One can still run, but it's just a little tougher.

Proper nutrition - eating before a run is not recommended (depending on the distance), but having a bite of a banana or a balanced meal the night before is definitely important. To binge on carbs/ comfort food the night before, doesn't help cause it might increase bloating, lethargy. Although some people think running will help burn that, there might be some logic to that thinking, but a balanced diet always!

Proper hydration - before and during. As you run you get thirsty and by the time you're thirsty you are dehydrated, so it's good to take tiny sips and hydrate before the run.

Bathroom - Frankly, I found peeing and pooping before running, key to my run. In fact, when you have food sitting in your gut, it's harder to run, and almost painful. Pee is not too bad to run with, almost like a motivator to get to the end, however one feels freer to run, after peeing.

Clothing - it's great to have comfy clothing to run in. Including bra, and socks, etc. While running you suddenly realize the bra isn't supportive enough, or it's too tight and hard to breathe in- that can be a problem you don't want to have to deal with. Also clothes weather tight or lose, find something YOU are comfortable running in. You don't want your pants falling off, or your tights riding up your butt crack mid-run. It's easy to deal with, but an annoyance.

Shoes - tie your shoes well, get fitted for your shoes, before your run, so you can avoid blisters, and don't have to tie your laces constantly during the run.

Hair - it helps to have the hair out of your face so you can see.

Other things - it helps to have an insect repellent on (lotion/ oil/ spray) if running in a place with lots of bugs, especially ones that bother/ bite. These can really hinder running. Also lotions and such that prevent chaffing. It can really prevent a lot of pain on a long hot run. Carrying meds or taking meds before the run, ie. if you have seasonal allergies/ asthma, it helps your run ease by rather than struggling to breathe while running.

Uncontrollable factors :

Seasons - the season can affect your performance. You might prefer cooler season (Fall/ Winter), or warmer season (Spring/ Summer) on your body and general like and dislike. I prefer Winter, since there seems to be less chaffing, the sweat doesn't wet the clothes, it's easier to breathe, there are no allergens or bugs. No sun burn. 

Some people prefer Summer, cause there are less layers.

Allergens - in the warm weather allergies are abound, and can affect you, even if you previously had no allergies.

Traffic - there will be places where you run that traffic will be unforgiving, and you just have to look out for yourself. 

Road/ pavement conditions - there may be potholes, cracks, uneven sidewalk conditions on your run, be wary, alert and safe.

Other people's pets - so on your run, other people's animals might come after you, it's kind of scary sometimes. Sometimes they are friendly but others maybe territorial. BE careful, and maybe look up on how to deal with that.

Animals/Insects - Insects can be a real bother, gnats being breathed in by mistake, to being bitten by mosquitoes, flies flying in your face... wear bug spray if you know it's bug season. Animals maybe abound if running on a trail in the woods. Snakes often like to lay in the middle of the trail in summer on a warm sunny patch, watch out don't freak out. Deer, and other animals maybe around depending on where in the world you are running, they may be in the way or might jump out of no where or may run after you, so be wary.

Weather - rain can be a real bother, not only does it make it dull, but you're also wet, the trails get muddy, shoes get wet, not fun. However, it still is a situation we can deal with. Snow is great to run in because it's softer on the knees, but does make it harder if the snow is too deep. Ice is a very bad idea just because it can be slippery and one can fall and sustain injuries. Hail and other forms of hard precipitation can be injurious to the head, so I'd avoid that! Sunshine is great but remember sunscreen!

Terrain - be prepared, and research the terrain you will be running. Wear the right shoes- trail running shoes/ beach running, track, vs. road.

Sounds / noise - you might like your music blaring in the head phones, but I recently love running in the quiet listening to my breathe. Other times I enjoy listening to fellow runners talk! It's one thing we can't control so if you know it's going to be noisy find ear plugs, or head phones (if on an indoor track), otherwise due to safety reasons and road running, definitely use common sense! (one head phone in the ear). 

All things considered, enjoy your run, and remember it's always tough to find the "ideal" condition, place to run in, but eventually you'll get used to all these circumstances, and it's good to learn with all these various circumstances (makes for good stories).

Breathe!

Chronicles in Running - Part 3: My First 5k and more

It was the anniversary of the Boston Marathon bombings. And we were going to run our first 5k here in Cuyahoga Falls. I realized for the first time that I was now joining the "running" community. I realized the amount of training each Marathoner goes through, the mental transformation, physical, emotional... until race day, and beyond. Race day is amazing because there are a 1000 other people who have been training just like you. And we all run along these roads together, whether it's a full marathon or a 5k. We have to start somewhere.

Imagine then all these amazing people who've trained for a few months to a year if not more for a marathon, all together in one place. Their amazing enthusiasm, energy, focus, optimism, or sheer excitement to have FUN  in one place: It's awesome like a party, without alcohol... and everyone is invited. The energy is contagious. The energy helps you run, and carries you further than ever!

And then terror and tragedy strikes. 

It is so unfortunate.

I prayed and sent positive energy to the survivors and victims of the tragedy this past week. They all have amazing spirits!

In the light of their spirit and light, I ran on Saturday, my first ever 5k. It was great, warmer than what I've been used to training in. It was an amazing experience, and worth the many hours of preparation. The last maybe .25 miles of the race I sprinted with whatever was left of me, and I felt like my heart was going to burst. Lesson learned: sprint from a little closer next time!

Ryan, my wonderful boyfriend, had come out to cheer for me. It was so amazing to see him at different places of the track. It made me so happy! Like I felt like I needed to do my best and make not only myself, but him proud too! He was there supporting me, and I needed to do well! I came in 21st in my division, but that was ok, it was my first race!

After the race my parents showed up, they got lost, and they were late. We went for breakfast and ate, and then went home and lay in the sun for hours.

There's a lot to learn from running. I learned that I need to learn how to slowly incorporate drinking water in with my running. I realized Gu is gross! I learned that sunscreen is important for all exposed parts of the body (I forgot my neck and legs- worst tan lines ever!). I learned that young kids who are in the ROTC (Reserved officers training thingy) are so badass! They have to run in uniform, single file, with a pacer, the whole time singing a freaking song! So inspiring. I learned that people who come out and cheer and show support are winners too, for they give so much love.

Running is tough, it requires discipline and dedication. It's requires patience and understanding. There are so many other important things to learn for and from running. Most of all that you have to love running to run. It's difficult at first, but then you love it. (Running in a group really helps  ;-) ).

Chronicles in Running - Part 2: Shoes, Socks and Swag

On Sunday we ran 3.7+ miles, that's almost four miles. I had NO idea I could do it. There were some ghastly, killer hills, whom I resent utterly. My body was so tired and sore afterward. The ground (The Ohio-Erie Towpath Trail) was very bumpy since it hadn't thawed yet. But... I did it! And I was impressed with myself. It wasn't the shoes, my clothes or anything. It was me!

However shoes, socks, and appropriate clothing is simply important because it makes it comfortable. We have paved surfaces (impact on skeletal structure), vehicles (don't trip and fall especially due to floppy clothing), frigid temperatures (thermal layers), sweat building up (hot and cold can have some issues on the body). The wrong gear can cause injury as well as pain.  As we ran, I could feel a  blister had formed on my arches. The runners running with me asked me when I told them, if I had been "fitted" for the shoes. I said yes (we figured it was due to the uneven terrain).

In running you just don't find a shoe you fancy, and buy it. It's not about brand, or color or what you like, its about your stride, footfall, cadence, foot shape etc. You go to a specialty running store and you get fitted for one. I told the guy I wanted a minimalist shoe which I could wear on paved surfaces well; running barefoot, or with my vibrams on paved surfaces hurt. I prefer using those for trails. Footfall, I have trained to do so, so I fall on the ball of my foot. Most people fall on heel or midsole: different type of shoe. I got fitted and these asics (not my favorite brand)  gel lite 33 3 model (not my favorite color at all). Fit well, are comfy, the right amount of warmth, and they are minimalist enough without freezing my feet. They are ugly though have enough room for my crazy wide toes. Ok they aren't that ugly that I wouldn't wear them.

I had to put them on and run inside the store. It felt "normal", and great. Shoe was boughten! Then the very nice man at the Fleet Feet told me to definitely not wear cotton socks as they hold moisture and encourage funky fungi and bacterial growth... fun stuff. New shoes, luckily I had socks at home, I just liked the feeling of fresh cotton socks, new socks... what else?

While running with wonderful teams like Towpath turtles, and other runners, one learns new jargon. I learned the word Swag. Swag is the stuff you get from running in a race! I think the swag is usually like a medal, a t-shirt, sweat shirt, etc. Depending on how many miles you do, or something. It helps motivate you to run, if not feel like you're getting something after paying to run :-P

If you are interested in running but are not in shape at all, google Couch to 5K for various options on how to get off the couch and get moving. It starts with just a few minutes everyday! You can do it. Surprise yourself!

Chronicles in Running - Part 1

I read an article a few years ago which said either you had runner genes or you didn't. I dislike when preexisting unchangeable conditions prevent you from doing something you love doing. I am always reminded of the Para-Olympians who don't let ANYTHING stand in their way of their dreams, goals and passions. I was a runner, then I fell off the wagon, the wagon of which I was able to do 3-5 miles at an easy pace and be cool afterwards. I haven't been able to run since. Every-time I would run 3 miles and injure something.What was I do wrong?

Too much too fast too soon. 

I needed to start slow and small. In three weeks now, I am able to do 3 miles, slowly, and steady, without injury. Yes there is soreness, but not injury. The secret is I joined an awesome group: The Towpath Turtles, based out of Akron, Ohio. This group runs slow, and believes no one should run alone. So running with someone makes running more than bearable, it's almost easy. We learn to slow our pace to a "chat-able- pace", we learn form, we warm up and cool down, stretch, and cheer each other on. The team work, socializing and sharing common goals help. Just to be able to run a little longer.

Everyone may not have "Runner" genes, or be built athletic, but this does not mean we can not work with what we have. It may take longer, we might be slower, but we are still trying. Which is better than just sitting around and not trying. 

Mentally it is a struggle, but now it is so addicting (after three weeks) - the runner's high. It is so worth it. It wasn't there before, at 1 mile per day. Now at 1.5- 2 miles and at 3 miles the runner's high is strong and amazing. It almost even keeps you going.

Another thing that keeps you going, is its February/March in Ohio, and it is still well below 30*F. So the only way to keep warm, is to run, and keep moving. My first run with the group was in a blizzard right after I had gotten back from California. The snow was in my eyes, and it was freezing. We completed running  with a few walks in-between; it was a memorable experience. I am that person that goes for a run in a blizzard.

The feeling of completing a run is fantastic. It is an achievement for yourself. One learns a lot of life lessons metaphorically, a lot of health tips, and a lot about racing. It may be tough to run at first, it maybe difficult to get motivated, it maybe challenging to understand why run at all. Once you start, it is self explanatory.

More to come!

(What do you want to read about running?)

Breathe!

Utterly Honest: My Fat Body

Have you ever had that feeling, when your putting on your favorite pair of slacks and suddenly your ass is in the way, and you're like "What! Where did this globulous-blobness come from?" And suddenly life is different and the wake up call to make a change has rung loudly in your ear.

Struggling with weight... ever since my hormones and ovaries went wacko, my life style changed, and my body changed. Since I fell off the "workout" wagon it was hard to get back on. Finally I've gotten back to the gym, and oh my, it's been tough!

Everyone is always like it doesn't matter what size you are, you must love yourself. Heck ya, I do love myself, my curves, my multiple spare tires, the love handles bla bla bla... but really, I have standards for myself. I rather not buy a new wardrobe with larger clothes sides. I know that my body type, my bone structure and I know there is only so much my bones can carry. There are things I want to do, I must lose the adipose tissue, the fat.

What happened? As I said I had health problems, and after a while I just had a hard time going back to the gym, my hormones were off, I was depressed, and it just kept layering on, the fat that is. Until I felt bad going to social events with friends, but still had to, but I was still to ashamed and embarrassed that it had come to this, pushing me into more depression. Thus the vicious cycle, so someone had to help me break it and that was me. People told me while I went through extreme self loathing, and mental/ emotional pain and agony of being unable to love my "curves" that I should accept myself and love myself, and we all come in all shapes and sizes. I get that! I won't be Kritsten Dunst skinny, or like Jessica Alba... those are not my body types. I can accept my body type and hold myself to standards... So I will work towards it in a healthy way.

So yes I love my body, I know I can be better, and no not cause I want to look like a skinny catwalk model, (although it might be nice), I just want to be healthy for me. I want to be attracted to me, I want to do child's pose again and not have my tummy come in the way. I want to look "athletic" to me again. I want to be athletic again. I have goals! Yes I am pretty hard on my self, let alone, family and loved ones telling me I am chubby, need to lose weight etc. I am so hard on myself, to the point it was scary to see myself naked. Now after 4 or 5 weeks of hard work outs, hours at the gym, I feel and see the difference, oh and some muscular injuries too... but results are really in the inches and not the number on the scale.

It's been pretty painful emotionally, mentally, and physically. Next time you see an obese person, think twice about making a rude comment. We don't know their story. Age, medical condition, genes, food availability, access to exercise, information and so many more issues can be the reason for obesity. Yes, sometimes there's pure gluttony, and laziness, but there is also depression, binging on comfort foods, so on and so forth. Sometimes sadness is something that can consume us to the point that we lose ourselves... to eating and sitting. So chubby people need help, kindness and encouragement.

Emotionally, I've had to motivate myself, overcome how I look in shorts and a t-shirt, overcome exercising in public and knowing that my jelly is bouncing around... dealing with my body unable to do what I could once do. It hurts and demotivates, but it takes a lot to just keep going, as Dory in Finding Nemo would say "just keep swimming, just keep swimming, swimming swimming swimming".

Mentally, I've had to just make myself go, shut of my mind, tell it to shut up. I had to shut up my internal critique, my self loathing, my self doubt... and just go through the exercise like I am a robot. However, in the end all the blood is in my muscles, so there is less thinking, and the endorphins just keep pumping out, making me feel better. So hush mind hush, this is a meditative practice.

Socially, I've had to turn down everything, just so I have 4-6 days of work out a week, 2-2.5 hours each day. Yeah at 30 more time is required to burrrrnnn the fat, and get tht metabolism going, unless you're one of those hyper metabolism people, who are magically thin no matter what they eat. Oh my! Anyway the good thing is, it's fall / winter so there aren't too much stuff going on, and it's perfect time to train for summer outdoor activities. Also winter is the time we tend to eat and sit around more, due to lack of stuff to do outside due to cold, snow and whatever inclement weather Ohio throws our way, so gym is great.

Physically, soreness, aches and pains, and initial injuries before the muscles get stronger. Stretch before exercising, warm up its easier on the muscles- basic important rules. Sometimes forgotten, but stretching is so important and yoga helps me so much too. So I go from being tight from working out, to stretchy in yoga... it's a tough body change to deal with. I love both though, eventually though one could almost only need yoga. Balance is always important though even in the yogic world. Listening to my body, not pushing myself too much, or not under-doing it was a challenge, and of course not even being able to do it, and finding modifications was another obstacle to overcome.

Diet: Eating healthy is another big lifestyle change one has to make initially to lose fat. Later we may reintroduce the unhealthy stuff in small amounts, however with thanksgiving it was kind of tough, yes Cheese was consumed. Recently a vegetarian, gave up all meat except fish, how do I get my protein? Oh fish, lentils, beans, chick peas!!!! Yeah so much more. I gave up dairy due to lactose issues, but good cheese in small amounts is ok, gluten gives me instant heart burn, and other problems the next day, so that is to a minimum too. Lots of grains, nuts, and veggies for me, let's not forget fruit. I eat an apple everyday. Caffeine is ZERO! Yes because it slows down metabolism although hypes you up, its the sugar, and whatever. I drink herbal teas like tulsi, and rose. Alcohol is the tough one, but since its mostly gluten I am left with ciders, and I am bored of apples, so wine it is. But it is only on weekends, as a result I am a lightweight! Processed foods and sugars are of course out of the question, especially soft drinks, etc. OUT! So although I have been eating healthy for about a year, exercise is key to inch-loss.

Why do we call it weight loss when muscle actually weighs more than fat, and fat is actually all inches! We should call it Inch Loss! This entire thing has been such a mind job, and I have to keep going. I have goals that I want to reach, ie. running a race with my bestie next year, running a lot, biking alot, climbing alot, yoga-assana-ing alot, and who knows what else! Most of it is looking at my bi-weekly semi-naked selfie which Ryan helps me with, and saying I love you, and hey we can get through this!

Ok now that I'm done being utterly honest... I can get the rest my body needs.

Breathe!

2 Week Deadline

Dear Me,

It's your birthday in 2 weeks almost, and you're having a big birthday bash! So maybe it would be nice to dress up just a little bit and look good for yourself? So let's work on that gorgeous bod that you haven't been pushing. Sure you have been exercising and are recovering from health issues and injuries, but it's about that time. You've healed, everything is under control, so we can take over this mother-ship once again.

Spring is fast approaching, then summer! It's that time of the year again, the most wonderful time of the year!Nope not Christmas, that's the killer of the fitness plan... I'm talking about warm weather and outdoor activities. We need to get in shape for biking that 30+ miles, camping, rafting, climbing, running, hiking, traveling!

Also let's look good this year, we have a closet full of amazing clothes, and nope we arent buying new clothes to fit the big butt!

Yep am beating you up about this, but if I don't push you? Who will, and even if they do it's not as big of a deal as me telling you. So here's the plan:

Work out in gym at least 3 times a week 1+hour of cardio and then toning on the other days via weights and yoga.
M-yoga
T- cardio
W- Yoga
Th- Cardio
Fr- Cardio
Sat-Yoga 
Sun- Cardio

Drink lots of water.
Eat smaller portions of food. (come on 10 day fast helped you with this).
Eat lots of veggies and fruits, cut out processed foods and sugars.

Great work hard.
Get lots of sleep.


You can do this Me! Just a little determination, effort, and yes waking up in the early morning to hit the gym, that's when this body will burn the fat and set the metabolic pace for the day. We can do this together!
See you in 2 weeks!

Love!

Breathe

 

Fitness Goal - Week 1

This week:
Elliptical everyday for 30 minutes. Heart Rate 140-150.
Walk it out.
Surya Namaskar.

Food - Soups, salads, dhal (Lentils), fish and chicken curries. Sad to say this, but bye bye potatoes, and hello apples.

Possible Yoga with my mom!

Fittness Journal - Understanding Calories Simplified

So this week I have been pretty healthy and active.
I ate chipoltle twice: (no sour cream), yes on the guacamole, and I picked brown rice, carnitas meat, the corn salsa and mild tomato salsa. Little bit of cheese. All in the bowl.
Then I also ate sandwiches for lunch all week, which was probably bad because of the bread.
One night I had one slice of pizza, and a smoothie (see recipe in my blog piece).
Breakfast consists of hot tea, banana, and trail mix (which i keep at my desk, and make at home).


Sunday - Bicycling 3 miles, painting the deck
Monday - Bicycling 6 miles, Frisbee, painting the deck
Tuesday - Ran 2 miles
Wednesday - Bicycled 5 miles
Thursday - Climbing (approx 150 ft). but it works out my whole body, stamina, strength, muscle memory, and cardio-vascular
Friday - Run or Bicycle or Yoga
Saturday - Run / Bicycle/ Hike

Also: Ran up and down the stairs at work - Tuesday - Friday (at-least 5 times).

For activities like Yoga and Climbing the calories is hard to calculate. However if you are doing it right, and for an hour, with four 3 minute breaks, I think it would burn 300 - 500 calories.

I don't really count calories, but I make sure I am not over eating calories (ice creams, desserts, burgers, fried foods - french fries, pizza and pasta). It's important to understand your daily caloric intake needed for survival and functioning (mentally and physically), this is different from person to person, due to a multitude of factors (genes, metabolism, lifestyle, body type, work, age, weight, height etc.). Also see my blog on eating right.

Calories is the amount of energy you expend, it relates to how much and what you eat, because what we eat becomes energy. Our bodies burn/use up sugar and fat for energy. So we always want to eat as much as we burn, and in case of chubbier people - eat less energy food (calories/ fat) than we burn. This is so that the body starts using the reserves - fat. Fat is lighter than muscle, but it takes up way more space than muscle (unless you want to look like Arnold Schwarzenegger, in that case it's a whole different story, but we still need to burn off all the fat first, otherwise the muscle gets built under the fat and just looks bulky). Once again we all have different bodies and different body chemistry's, rates of metabolism. So understand you body, but also learn to discipline it and control it ie. cravings, being hungry all the time, etc. These mean you aren't doing something right.

Pine Nuts are awesome cause it helps you get the good fat, and also helps you feel full. Thus making you feel less hungry. A palm full a day, should be good to help you through the day.

Healthy eating!

Active Living!

and


Breathe

Pine Nuts