30 Minutes For 30 Days

Today I created on Facebook an event to get my friends to move based on the Dean Karnazes 50 Marathons, 50 States, 50 Days. I thought if Dean can run 50 marathons in a row - we could certainly take on the challenge of moving for 30 min. for 30 days. I rented the movie from Netflix this week so I could watch it in honor of the number 50, Dean and my first 50K.

"If you can't run, then walk. And if you can't walk, then crawl. Do what you have to do. Just keep moving forward and never, ever give up."

If you want to join in the fun and start moving on June 1st. Then click on the link and begin your 30 day journey with us.

http://www.facebook.com/#!/event.php?eid=114132325297202

Thanks again for reading!

Make your life a great life!
Michele

Battling Belly Fat

Since I've been training for my first 50K. Diet has been an incredibly important aspect to recovery and fueling my exercise. So I decided to post this video - because I found it helpful and family proof. Hope it helps you!

http://health.msn.com/health-topics/video.aspx?vid=1b5ec37c-6114-444f-aacf-e8a89f3ab7ee

Rest is good

Hey all,

Feeling really good as I'm coming in to the home stretch of running my first 50K. A few things I've learned along the way are:

1. Don't eat a raw bar 8 miles from a bathroom.
2. Buy Bodyglide before your first 1/2 marathon
3. Apply Bodyglide.
4. Break in new shoes for a few weeks before running 16 miles.
5. Bring tp with you - on every run.
6. Pack more H2O then you think you need
7. Fiber is good for you... just not the night before a long run.
8. Do enjoy the scenery on trails
9. Don't forget to look down.
10. Do cherish your feet
11. Do run at your own pace
12. Do purchase a HR monitor
13. Do set goals
14. Do purchase Epsom salt
15. Use it
16. Do tell people you are going to run an obscene length
17. Don't run your hardest everyday
18. R.I.C.E.(rest, ice, compression, elevation)
19. Do run against traffic
20. Do have fun!

Looking forward to posting all about it!

Thanks so much for all your wonderful support!
Michele

Am I really a "runner" now?

This has been quite a year already. I knew last year when I announced that I wanted to complete a 50k that it was a lofty goal…most of my friends thought I was crazy. I mean I have never been a runner. Sure, I did the occasional 5k for a worthy cause, but was never a so-called “runner.” I am excited now to fondly call myself a runner these days. I’m amazed at every hurdle I jump over and look forward to meeting more goals that push my mind and my body to its limit. It’s funny what you think about on a 5 hour run. Those thoughts that travel through my mind while running are from daily chores to thinking about running 100M next year. That is what makes me very enthusiastic about the upcoming event and though my legs are beat from completing my last long run before the tapering begins the next 14 days, I am optimistic that I’ll finish on my own two feet and live to tell the tale. I mean a lot of these pro-ultra runners that I love reading about and following on Facebook and Twitter have been at it for over 10 years. I’m inspired by their accomplishments and think about how far I have come in 12 months. After I complete this first 50k, I will look to do another one and I’ll then be able to focus my energy on building a stronger core, speed, form and become more proficient at climbing hills. It’ll be fun to just go out and train hard. The mental part of me is pretty solid. I never stop. I may walk or hike, but I know I can stay upright for hours at a time… I'm like the "energizer bunny" and that will make me a good Ultra-runner in the coming years. I may be 41, but I don’t feel old. I like that I can tap into this part of me that just keeps pushing in a relentless sort of way.

For the next 14 days I’m looking forward to some shorter runs, hill work and core. Also thinking again about being more conscious with my diet and doing what’s best for my legs and feet, so that I can be my best on race day. I’m definitely going to add P90X Yoga and Core Synergistics to my day as a second workout. These particular workouts will really help me stay injury free.

I have a lot of people to thank at this stage of my training; Carey, my partner – with her constant support and patience - my friends, Tanya and Kris, my cousins Steve and Valerie for checking in on me while providing such great words of wisdom and cheering each accomplishment how ever small it may seem. My circles of friends on Facebook have also been an amazing source of support and inspiration. So many of them are running or riding through their own journeys and it’s wonderful to see them accomplish their goals day in and day out too! Every day I am one step closer to achieving my goal is a win in itself! Thanks for reading.

Healthy and happy

Well, it's been a long week of shorter runs and rest. I really had a great weekend as our Mom's came into Portland for Mother's Day. We walked all over town, the zoo, Forest Park. It was great to take a few days off and just enjoy. I ate healthy and indulged a wee bit. This week is all about taking the next two weeks enjoying one long 20+ miler and breaking in my two new pairs of shoes... oh, the new cushioning felt good. It was definitely time to recycle the old pairs. I wore them down. It's important to look on the bottom of your shoes for wear and tear that might prevent you from getting to that next step. I'm looking forward to a run today! All in all - feeling great because I'm healthy; my feet and legs are feeling fully rested. So happy me will just keep on keepin' on! Thanks for reading.

Patience • Diet • Consistency = Rewards

This week has been interesting… I am 4 weeks out until the big day and I haven’t lost as much weight as I thought – but all of a sudden as my mileage is growing and my decision to change things up, I’m seeing results. My face looks thinner and my body is feeling stronger. Today though, my left ankle and left arch is a bit sore from yesterdays 21.7 miles. I can’t tell if it’s the mileage / trails themselves or the fact that my trail shoes are breaking down and not giving me enough support. I’m buying a new pair of trail shoes this week and I’ll know more when I do a longer run in them.

When I began my run yesterday, I really tried to imagine myself on race day yesterday since it was the first time I’ve tackled that kind of mileage. I really focused on my pace and hiking the hills that were too steep or the terrain too rough to run up. I also walked when I needed and took a break at the 13-mile mark as if I were going through a water station and enjoyed a strawberry pop tart and took in some extra water. I also added Hammer Nutrition powder to two of my 3 Nathan canteens on my fuel belt, which was great and helped my energy level while keeping me from cramping. My hamstrings only started to get stiff and sore by mile 17… this week I’ll be stretching more and doing short bursts of hill repeats to continue to build strength. I have another 22 mile run this upcoming Friday – so we’ll see how my recovery this week is.

A few of the other changes this week with regards to my diet is the smoothies that I’ve started to make. The Kale-cucumber smoothies are really hydrating and provide a huge dose of clean energy. I was told to start slow and ease into it, like training. A good way to begin is to have a smoothie in the morning, because it tastes good. You can mix in hemp, flaxseed, and a green component, like chlorella. If you have an intestinal reaction, which a lot of people do, go with smaller amounts and increase gradually. You'll eventually build these small changes into a healthful, whole-food, plant-based diet. I am all about everything in small doses. I eat about 5 small meals a day – and I am feeling better already. I also start the day 2-3x a week with an avocado smoothie. Most of the fat in avocados is monosaturated -- the "good fat" that helps to lower cholesterol. Avocados are also high in magnesium, which combats high blood pressure, excess belly fat, and high blood sugar, in addition to high cholesterol. Also, a single avocado delivers 11 grams of fiber!" You’ve gotta love that! I mix it with organic frozen blueberries, low fat vanilla yogurt and ground flax. It’s filling and light before heading out for a run. On the mornings that are 5 miles or lower, I usually slice a banana with a dollop of sunflower butter. Both provide good energy and a little fat and protein, especially first thing in the morning.

My lessons this week have been: patience, diet = rewards, and consistency.

Have a great week!