My first race was a really awesome experience. There's nothing like running with a huge group of people, being cheered on along the way and feeling the thrill of crossing the finish line. I'm so happy that after all my injuries and setbacks it finally all came together. If you're an experienced runner you're looking at my stats and thinking they're no great shakes. But if you've never run before (or tried and saw for yourself how hard it is) you're thinking "wow, how did she do that?". How indeed! I did it by joining a running group led by a qualified coach, following the training plan (and NOT trying to rush things), committing to a schedule and giving it my best shot. Was I afraid of another injury? YES! But I knew I was so much better prepared this time. On non-running training days I was sure to engage in activities (with amazing teachers) designed to get me stronger, improve the endurance and mobility of my muscles and correct the misalignments that caused the injuries in the first place.
You can do it too! Want to hear more? Please reach out by subscribing to my mailing list or by filling out the contact form.
James Clear illustrates today's Mindset Monday point in his blog by telling the story of billionaire Sir Richard Branson, an entrepreneur with a well-known record label and airline (plus over 400 companies) under his control. Despite his inexperience this dyslexic high-school dropout kept on trying new things. No matter how outlandish or controversial the idea, no matter how many said it was impossible, too hard, or the time wasn't right, Branson forged ahead.
With 2 days until the race I'm taking it easy. 5K at a steady slow-ish pace - keeping my heart rate (mostly) out of the danger zone. Feeling good!
With only a few days to go until race day, I decided to look at my stats. For the last few runs I haven't tried to add more distance. In fact, my runs have been shorter so I can work on increasing my running cadence.
What is running cadence and why am I monitoring it?
I am in the process of re-adopting an alkaline diet, since I have had success with it in the past to alleviate certain autoimmune conditions (in my case psoriasis and GERD).
I vividly remember lying awake scratching as a little girl. My pediatrician at the time said I was allergic to chocolate and prescribed antihistamines. Over the years I’ve used various steroid creams for temporary relief. My pediatrician was on the right track, but thankfully I have no food allergies. It turns out that chocolate is highly acidic. While I believe I can safely say I walk the walk fitness-wise, my nutrition is another story. I love certain foods, but they don't love me!
Under the advice of a naturopath, I embarked on reducing acidic foods in my diet. But when I looked up just which foods are acidic and which are alkaline (click for an example of the many charts on the internet), I became confused and demoralized. Not only was my diet highly acidic, I had never heard of some of the alkaline foods listed. So now from time to time I post about foods that are mostly alkaline on my Instagram.
Looking over my list of alkaline foods for something new to try I settled on papaya, especially since it was on sale at Trader Joe's this week. While I'm sure I've tried before, I have no memory of the taste. So I brought a nice ripe one home with me. I have to admit I found this tropical fruit rather bland, but it sure does pack a powerful nutritional punch. Loaded with vitamins and anti-oxidants, it also has proven disease fighting abilities and other important health benefits.
With one week to race time I realized I have to:
- Get in my practice runs much earlier in the morning. This time of year the late morning sun is strong and it is hot!
- Work on speed. It's fun to see how far I can go but I need to work on improving my 5K time.
- Figure out what the heck is going on with that swollen right eye!
Wish me luck!
I've posted previously on the importance of saying no. In his blog James Clear lays out the difference between yes and no. In reality, they are not just opposites, but of entirely different magnitudes in commitment.
ATTENTION FITPROS: want to be PCES Certified? registration is now open, save $150 with early bird registration
Use my affiliate link for more course info and to save $150 from Monday May 20, through Friday May 27: https://tinyurl.com/y3lembv3
Not only does this course focus on pregnancy and postpartum timelines, limitations and special considerations, it teaches you the why and the exact corrective exercises needed to progress:
1) a pregnant client safely through pregnancy and prepare her for childbirth,
2) a postpartum client with Pelvic Floor Dysfunction (leaks, tightness, and prolapse), Diastasis Recti, SI Joint Pain, and Low Back Pain back into daily activities - whatever that may entail!
Learn from one of the leading Physical Therapists in the field of postpartum rehab and fitness. Dr. Sarah Ellis Duvall has over 15 years of experience with extensive training in ortho and women’s health. In this course, you will learn what makes these programs so effective and exactly what exercises Dr. Sarah is using to get fast results for hundreds of women all over the world.
Only with a deep understanding of the why can you learn how to make women invincible. Every woman is different, and without the why it’s impossible to adapt. You’re just left with often out of date, blanket recommendations that are nonspecific to the client in front of you.
Through this course, you will be prepared to assess and adapt. You'll learn to recognize the early signs of diastasis and prolapse in pregnancy, so you can stop it in its tracks. You’ll get postpartum women with prolapse running and maxing out on lifts. You’ll learn fast effective exercises for addressing a diastasis. You’ll get quick tips to immediately relieve an achy back, but more importantly, you’ll learn why it was achy in the first place, so it will never happen again.
This course explains why a woman only three months postpartum can run without consequence while another woman ten months postpartum gets prolapse from lifting a stroller wrong. You will learn why SI Joint pain happens. Why a diastasis heals quickly for some and not for others and what you can do about it. What's more, you can learn how to do all you can to help your client PREVENT these issues from arising during pregnancy!
No more band-aids! No more piecing things together to try and make them work. You’ll be helping women from the inside out to build an unstoppable body that can handle anything they want to throw at it.
Use my affiliate link to sign up between Monday May 20 and Friday May 27 and receive $150 off: https://tinyurl.com/y3lembv3 Feel free to reach out with any questions!
According to James Clear, anxiety is the result of a mismatch between what our brain was designed to do and life in modern society.
Forgot to post about last Friday's run! Although it is hard to see from the photo, I barely missed the torrential rain. It was supposed to be a 55 minute tempo run at an easy fixed pace. Whether it is a tempo run, or a run where the pace is supposed to increase or decrease according to a fixed formula, I'm having trouble regulating it. I need to start slower and have better awareness of how fast I'm running (without looking at my watch). Hopefully that will come. Regardless, I am up to 4.25 miles before my legs turn to jello! So yay!
You don't have to be an Olympic body builder or train like one to get stronger, move better, be healthier, and feel and look great.
Learn 5 exercises that will help you fix your posture and feel more mobile!