Let the Training Begin!

     Today was the first day of my New Years resolution to up my training and better my athletic performance. Today I drove over to our local LA Fitness and became a member. I can afford it because the cost of attending our local community college isn't very high and I'm make monthly payments for membership and can terminate my membership whenever or if ever I need to. What's also amazing is that they have all sorts of classes that I can attend without any extra cost (e.g. yoga, kick boxing, pilates, modern dance).

     I spent the next 2 hours working out and having the time of my life! =D I would have like to have done more running but I didn't want to over do it seeing as my right ankle is still recovering from an overuse injury. 

• Cycling: 13.56 miles - 60 minutes + 2 minutes cool down
• Elliptical: 1.3 miles - level 5 - 20 minutes + 2 minutes cool down
• Running: 2.56 miles - 25 minutes + 2 minutes cool down
• Rowing: 5 minutes
• Weights: 10 minutes   

     Now for my food for today. . .

• Breakfast - Smoothie: papaya/blueberry/pineapple/banana/clementine
• Lunch/Recovery meal -  Smoothie: pineapple/clementine/banana/blueberry/spinach/coconut water
• Dinner Part 1 - Fuyu persimmons
• Dinner Part 2 - Honeydew melon
• Dinner Part 3 - Fuyu persimmons
• And loads of water through out the day - 3.5 quarts

Couldn't fit in quite as much food into me as I wanted but still very close.

Post Recovery Smoothie (Lunch)

This is only half of what I ate. I almost forgot to take a picture! LOL

     One other lovely addition to my day was the arrival of my Chocolate Sapote from Jordan's Beautiful Foods. Jackpot!

Currently ripening

Running for Beginners: Getting Started & How To Keep Going Pt. 1

     Recently I have been told by several people that they are interested in taking up running and were wondering if I had any tips. I tried to keep my answers brief, however, I found this to be such a challenge that I felt it would be better for t give the bestquality of advice possible by writing a detailed blog post on the subject.

     At the beginning of this year I was not a runner. I swam, I walked, I took karate, I did weights and cardio circuits, but a runner I was not. I had always wanted to take up running but could never find the will power (or the oxygen) to run for more than 30 seconds before quitting. It seemed my fate was sealed, a runner I was not to be.

     This all changed though this year when I met up with a good friend of mine this January. We got to talking and somehow landed on the topic of marathons. Before you know it we somehow came up with the idea that we should try running a half marathon. I was inspired by the conversation and began training for the Georgia ING 2010 Half Marathon.

     I have now been running for almost 6 months (by the end of June) and I now run 5 miles of forest trails almost every morning (I would run more if I had the time)! Most of what I've learned about running has come from my own experimentation and the tid bits I picked up here and there from my family's friends while growing up. I would now like to pass on what I've learned to all you wonderful people out there who want to become runners. ;-)

Amanda's How To Start Running Guide 

Part One: Planning
----------------------------------------
     Before you can start running it's helpful to first. Take out a pencil, three pieces paper, and find somewhere to sit where you won't be distracted.

     With the first paper, make a list of the things you need before you start running.

     Example List:

• Running shoes
• Water bottle (very important to stay hydtrated)
• Running clothes
• Ipod/MP3 player (optional)
• Places to run

     Use the second piece of paper to list your running goals. Having a goal to reach is a magnificant way to stay motivated.

     Example of Goals:

• Run  a mile in 9 minutes
• Run 5 miles
• Run a Half Marathon

     Use the third paper  to write out a basic outline of your weekly schedule so that you can figure out when and how long you can run.

Part Two: Warming Up

----------------------------------------

     Stretching/warming up your muscles before and after a run will dictate how well you present and future runs will be. If you don't warm up before your run you risk injuries. If you don't stretch out and slowly cool down your muscles after a run, lactic acid build up can make your legs stiff and sore which can inhibit you from running for a couple of days. 

     It doesn't take all that much time to warm up for a run. All you really need is approximatly 5 minutes leg stretches and a couple minutes of fast paced walking should do the trick. For some ideas and examples of good leg stretches visit this site: http://www.stretching.name/index.php?filt=legs

Part Three: Breathing 

----------------------------------------

     It is very important to know how to breathe correctly during a run. People who start running for the first time often experience severe diffuiculty in maintaining there running speed because their improper breathing technique. It isn't complicated and once you know how you are supposed to breathe you will see a great improvement in the ease of you your work out.

     Every second that goes by our bodies are burning energy that leaves behind a carbon dioxide residue in our cells. Our body needs to get rid of the carbon dioxide in our cells and replenish the cells oxygen supply. How is this done? It is done by breathing. When we inhale air into our lungs, the oxygen goes into the depleted cells as the cells release the CO2 into the lungs to be expelled when we exhale.

     When you are running you are burning more energy faster than usual and your body compensates by inreasing your heart rate to pump more oxygenated blood cells into the muscles you're using. The body can't do this though without more oxygen, so your need to breathe while running comes more frequently than when you are walking our resting. 

     If you are unable to provide your body with enought of the oxygen it needs to support your energy requirements you will have to stop running or risk passing out. When you are running you feel the urge to start breathing faster to keep up with your bodies demand for oxygen. However, breathing shallow quick breathes will only cause you distress because shallow breathes won't provide your body with enough oxygen. Taking deep and even breathes is what you want. This might seem difficult to do at first, but is you concentrate on your breathing while your running and maintaining a stable breathing pattern - in. . . and out, in . . . and out, in . .  and out - it will eventually become second nature to you and running will become much easier.

    

Part Four: Building Stamina

----------------------------------------
     How far, fast, and how long you run is based upon your level of fitness. The primary muscles used in running are the hip, hamstring, quadriceps (thigh), gluteus maximus (butt), and the calf. The more developed the primary muscles are, the longer the distance they can support. However, the air capacity of you lungs (the maximum amount of air that the lungs can take in when you inhale) also determines how long you can give your leg muscles the oxygen it needs to keep going for any given amount of time.

     The key to running longer and faster is to build stamina. As a beginner your main focus is to build running stamina. On your first run should be used to evaluate your current leg and lung fitness level.

     After warming up start walking as quickly as you can for about 5 to 10 minutes before breaking out into a mildly paced run. Time yourself to see how long you can maintain your pace before you have to drop back into a brisk walk. Keep walking until you've caught your breathe and begin running once again. Keep this walking and running routine up for 30 to 40 minutes (depending on the amount of time you have alotted yourself to work out) before stopping.

     After your first run take note of how long your were able to maintain a mild running pace (e.g. 2 minutes, 5 minutes, 10 minutes, ect.). This is your starting point from which you will work to improve every week. Try to improve your running time by 1 to 2 minutes every week.

     Remember, the longer you run, the more developed your leg muscles and the better you lung capacity will become. Practice, perseverance, and and upbeat attitutude can aslo be of great use to you when building your stamina. :-)

To Be Continued. . .

I'm Back! Here's a Recap.

     Hello my wonderful readers! I am so sorry for not posting anything these past few weeks, life has been filled to the brim with exercising, studies, making plans for this summer, and deciding where to attend university in the fall. I am back now though and am loaded with things to write about. :-)


     For starters, I finally got the last of my half marathon phtotographs. I ordered the online download but there was some sort of mix up and I wasn't able to download them for a month (yikes!).

     I went with my family to climb Stone Mountain (It's 1.3 miles to get to the top). I beat all of them and made a new personal best of making it to the top in 19 minutes flat. I got to the top, had my brother take a picture when he met me up there, and then proceeded to run all the way back down! I could have done it again, but my family was tired and ready for lunch. Oh well, it was still great fun! 

     The weather in April has been gorgeous and it inspired me to do something different in my routine. With all the sun that we've been getting in my little spot of Georgia I started to really miss all the walking I used to do to get around when I was in Oxford, England last summer. Instead of getting all depressed about not being in Oxford still, instead suring these past couple of week I attempted to recreate the environment as best I could. I packed up my school books, drove into Downtown Covington, parked my car, and walked to the library to study. It's a 2.6 mile walk in total to and from the library and some days I would go twice (a 5.3 mile walk) with my 20lb. book filled back pack. What a way to exercise and get some work done, no? ;-) During my walk I took lot's of pictures of the beautiful historical neighborhood. Pure southern beauty folks!

This area is also a perfect area to go for a run in the early morning. The air is cool and crisp, the birds are singing, and the sun is just starting to brighten the dark skies.

     After much deliberation, and many sleepless nights tossing and turning, I finally decided that I will be attending Kennesaw State University in Kennesaw, GA come this fall. My mom has to stay in Covington, GA one more school year to teach before we can move to a farm with an fruit orchard. With the economy the way it is I want to be close to my mom and my brother, seeing as they're the only real family I have. I figured that I can always transfer to another university in a year or so once I know that my family will be ok and the economy won't blow up in our faces. 

     With that being said, I am looking into things I can do this summer. One thing I have decided to do for sure,  is to sew my own summer and school clothes out of organic hemp, cotton, bamboo, and linen fabrics. Last weekend I went to Barnes & Noble and picked up a couple of books on how to design and sew clothes. My mom already knows how to sew and we have a sewing machine so I'm not doing this totally blind. LOL. Once school gets out is when we get to sewing and I can't wait! :-D

     Today I decided to borrow my brother's bike and take it to Downtown Conyers for some serious bike riding. Now, Dowtown Conyers is different than Downtown Covington because it has more side walks stretching greater distances, so this morning I was able to go far 10 mile bike ride without having to worry about running out of side walk. 

     The ride was precisely what I needed to feel energized, rejuvinated, and motivated for the rest of the day. I have to tell you, that ever since I have started to regularly exercise for long periods of time with high intesity activity I have noticed a better quality of life due to the better fitness of my body and my never ending positive/good/happy mood. I notice that whenever I don't exercise, and I mean really exercise for to long, I start to feel depressed, sluggish, and just . . . bluh!

Pictured below is me using the Nancy Gwinn Library in Dowtown Conyers restroom to get all the sweat of my face after my 10 mile bike ride (and to show off my fit body.  I worked hard for it and sometimes a girl likes to admire the fruits of her labor! LOL) I was fueled by a delicious Pineapple-Banana-Spinach smoothie (which I had another one of once I got home) as my post workout meal (also pictured below). People who think/say fruit makes you fat really need to look at the people who live off fruit, then maybe they would see that fruit is good for you, and it's the refined/processed sugar filled junk food that maked you fat! 

Training for Half Marathon - Days 2 & 3

DAY TWO - Tuesday

-----------------------------------------------------------

     

     Day two of my training went very well. I haven't done any serious running for a few months so it was a bit of a system shock for me this first round. However, I managed to run the required two miles on my training schedule. 

  

     Since I really want to do this right and not injure myself (particularly the knee area) I've been doing some research on the best ways to warm up before a work out, and how to cool down afterwards. Before my run Tuesday I walked at 4.5 mph pace for ten minutes to stretch out my limbs and get the blood flowing before breaking out into a 6.6 mph run. I maintain that speed until my lungs can no longer keep up with the pace. When this happens I slow back down to 4.5 mph just long enough to catch my breath before breaking out into a 6.6 run again. I cool down by doing some light stretching outside without my jacket. 

Distance: 

• Walking - 0.5 miles
• Running - 2.0 miles

Time: 30 minutes

Calories Burned: 175

Recovery Meal: 1 Quart Green Grape Smoothie

DAY THREE - Wednesday

-----------------------------------------------------------

     I woke up this morning with my legs feeling a bit sore, nothing to bad, but I did not want to go out for a run at all. However,  I knew that if I could keep this routine going for at least a week, that my body would become more accustomed to this new work out regime. If I really wanted to do this half marathon I needed to kick start myself into gear.  So, I got up and went for my run and felt so good afterwards! Sticking with something really leaves oneself with a great sense of accomplishment.

Walking Pace: 4.5 mph

Running Pace: 6.6 mph

Distance:

• Walking - 0. 5 miles
• Running - 2.68 miles

Time: 35 minutes

Calories Burned: 224

Recovery Meal: 1 Quart Green Smoothie

RECOVERY MEAL:

Crucial to Muscle Repair

-----------------------------------------------------------

     Just recently, Brendan Brazier, a former ironman triathlete and author of The Thrive Diet, wrote an article in the latest addition of Get Fresh magazine entitled Plant Power: How to build muscle on a vegan diet. Since I'm hoping not just to gain better running stamina during my training, but also to gain more lean muscle mass, this article caught my eye. I read the whole article and agreed with what Brendan said 100%. 

The Way to add extra protein to the diet, while not increasing fat or carbohydrate content, is to mechanically or chemically remove the fat and carbohydrate. What remains is called protein isolate. The protein has been isolated from the other macronutrients of the food and, as such, its ratio has increased. Some manufactured isolates register protein content in excess of 90%. But once isolated, it is no longer a whole food and therefore harder for the body to digest, assimilate and utilize. Plus protein isolates are inherently acid-forming. And with the onset of an acidic body, functionality declines.

     Think about it, when you exercise your body has a build up of lactic acid, making muscles stiff and sore after a work out if measures aren't taken to minimize the build up. Yet mainstream health propaganda has fooled many a health lover (including many a raw foodie) into putting protein isolate powders into our post workout smoothies to help us rebuild our muscles. Instead, the protein isolate isn't properly breaking down into the bloodstream and is adding more acid into our already lactic acid secreting muscles creating inflammation. This, as many of us know, can be detrimental in or overall physical well being. It is crucial to have a whole food and alkaline based, post work out meal in order to counteract the acid in our bodies after exercise.

In place of isolates and acid-forming foods, there are a host of plant-based options that will ensure inflammation is kept to a minimum - leafy greens and hemp seeds are just two options. While protein is a crucial component for muscle repair and building, so too are essential fatty acids (omega-3 and omega-6), vitamins, minerals, enzymes, probiotics, antioxidants and a host of other nutritional components that can be found in a variety of plant-based foods.

     Eating a variety of nutritionally dense whole food is important for everybody. It is however, a bit more crucial to those who have decided to take their physical fitness to the next level. Drink more green smoothies, eat lots fresh fruits, eat more salads, try some raw coconut probiotic yogurt, and enjoy some avocados, nuts,  and seeds in moderation. Fuel your body with whole foods that have a built in, balanced ratio of carbs, proteins, and fat. Yahweh created the foods of this earth with the correct nutrient ratios for our body to easily consume, assimilate, and absorb into our bodies.


P.S. Want to see my workout schedule? Do you live in Georgia and want to run a half marathon? Check out the link below to see them.

http://www.halhigdon.com/halfmarathon/novice.htm

http://www.inggeorgiamarathon.com/Half_Marathon/Half_Marathon_Info.htm