Fitness Friday: 12 miles and Santa Clarita Half Marathon

 Sunday- 12 mile run 8:09 Pace TT- 1:37:56  (Last long run before Santa Clarita Half Marathon)

Monday- 2 mile speed work
Tuesday- Swim Class 1,800 Meters and Crossfit 3 x 5 minute session

1.   400m run
2.    30 wall balls
3.    10 ring rows

Wednesday- Crossfit For time : Alternating jump ropes and Front Press (150, 12, 120, 9, 90, 6, 60, 4)

Thursday- Day Off
Friday- Light Biking on stationary: 30 minutes
Saturday : Planned easy 5K + Expo
Sunday : SANTA CLARITA HALF MARATHON!

I'm still not able to swim or bike (at all ) as much as I would like to due to a bicycling accident I had 2 weeks ago. Wrist flexion is still painful but I've been wearing a brace and killing it with my running and crossfit modifications.

Santa Clarita will be my last half marathon in my 20's CRAZY!   I'm really hoping to have a good race and do well in my age group. Here's to keeping my fingers crossed.


Coming Soon: Product reviews on Flip Belt & Asic's Kayano 22!

Crossfit : From A Runner's Perspective

 A little background:

By March of 2015 I had participated in 5-6 half marathons and 4 marathons. However, I couldn't keep up with anyone in my running clubs and I was consistently missing my sub 2 half marathon goal by minutes. I had ran a 2:05, a 2:03, and ran a 2:02  at the Hilo half marathon. I was beyond frustrated. Everyone kept telling me "you have the fitness to run it, just do it!" But the problem was my body wouldn't let me. Once I got under a 9:15 minute per mile pace, I couldn't breath. How can I run when I can't breath?! After starting Crossfit, 3 month later, I placed in my age group at the Kona Half Marathon running a 1:51 half marathon time. It was a hotter and harder course but yet, I took off more than 10 minutes off of my overall time. I didn't add more track workouts or sign up for a trainer. Crossfit was the only thing that I had changed in my training. Since then my times keep going down and running faster has become easier and easier. Running Boston and New York, things I used to laugh about, are now a future possibility.

The Beginning:

Yelp Crossfit and I almost guarantee there is at least 1 gym in your town. They're popping up everywhere. I believe between where I live, and the next city over, I have 5-6 available to me. Even though they're all individually own, upon inspection they all look the same. They're housed in an industrial area, have tons of equipment , and they're all extremely intimidating. A few years ago I went to try a drop in class . I had such a bad experience,  I swore them off and quickly formed a negative opinion. That was that.

A running friend of mine talked about how much they loved their gym.  I declined invites to the class over and over but went to the yoga class that met afterwards.  After about 3 weeks I finally mustered up the courage and went to my first class of Crossfit . My coaches were amazing. They were extremely patient, slow to instruct, and quick to correct form. After a week I signed up for the unlimited package and was a consistent 3-5 time a week participant.

What is a usual gym session like?

Most gyms have a prefabricated workout from either an instructor, website, or an outside Crossfit program. Most start with a gym/instructor specific warmup. It initiates some type of body warming effect (running/rowing/jump rope?) followed by light stretching or muscle mobility work.

Afterwards is the Weight/Strength Session. This usually is some type of lift or exercise that helps with form or strength in the workout.

Then last is the workout of the day (WOD) . This is usually some type of endurance workout with multiple,multiple ranges and stages. What I LOVE about my gym is that there is a suggested workout for the heavy lifters, then 2 modified versions. We all grab a white board and figure out what we can do to simulate the actual workout given. For example:

I sprained my wrist 2 weeks ago in a biking accident so I can't do pullups but I can do ring rows. So I substitute a ringrow (sometimes doubling it) for the amount of pullups I'm supposed to do.

There are modifications for every workout for every level

Why was this gym so amazing/What makes a good gym?

The first thing that makes a gym one worth going to are the instructors knowledge of lift technique and form. Obviously you want those that are certified Crossfit instructors as well as experienced fitness professionals.  Most gyms I go to have their certificates on the wall, websites, and office . Most can also demonstrate (to a certain level) the workout as well as modifications. Mostly they understand what you're supposed to do and how to do it in an effective manner.

#2 They offer and introductory course/preview week/free day. The one thing that really scared me was the gym I went to first pretty much said "Ok, this is what we're doing...here is your weight...go" I couldn't bend over for 3 days. The gyms that seem the most inviting offer beginning classes or what my gym calls an "elements class". They teach the warmups that are standards, form for multiple lifts, and instruction on other elements performed in the class as well.

#3 The instructors are involved in the workout. This doesn't necessarily mean they do the workout their-selves but they are watching the members during the workout. They call out form cues, give motivation, and help with modifications and explanations to the workout.

Some others that are icing on the cake are :

Availability (multiple classes available for an nonpattern like work schedule)
Alternating workouts (legs On monday, arms on tuesday, cardio on Wednesday etc etc)
Good Equipment
Good Music
Extra classes (Yoga, lift technique classes, contest, Holiday get togethers etc )
Payment Plans
 Etc Etc

ALSO, Not all gyms that are good have these and vice versa. To me, finding a good gym is like finding a shoe. You go in knowing what you think you like, you try it on, and if it fits, you stick with it. If not, try another. Most gyms offer their first class for free and are more than happy to assist with anything regarding scheduling, fitness levels, and/or payment methods.

And Now..For the Scare factor...."Crossfit.is scary and is only for serious weight lifters"
At least I thought so......

"I pick things up and put them DOWN"

A lot of people I know think Crossfit is scary or is for serious weight lifters only.  One of the things I've loved about my two gyms is there are all sorts of people working out beside me. I've been in a class where the majority of the participants were in the senior citizen category. One lady did the same pull up strength as me every class. She put me to shame and I admire her greatly.  Crossfit is for all types that are wanting a fitness change in their life.

Here is a true fact: YOU DON'T HAVE TO GO HEAVY 100% of the time.
I listen to my body, I know what I can and can't do, and I respect that...aka I don't go crazy.

For the first month or two, for some of the workouts, I wouldn't put any weight on any of my lifts I felt rough on. I worked with the training bar (15lbs) and worked on my form. Eventually I learned to warmup with my bar, add a little weight, and get feedback from my instructor on my form. I never added more weight than I felt like I could control.

For lifts /exercises with weights that I know I can go harder on (aka Lower body , back squats, front squats and sprints) I pace myself. I write down all my weights/times, in a notebook I was provided, and add on weight slowly. Each time it comes to increase weight I sometimes only add 5lbs to the entire bar. If it's still light I add another 5.

Ok, So how is Crossfit beneficial for me?

Things become easier physically and mentally.

Stairs are easier to climb, that heavy breathing thing? yeah, it becomes easier.

  

You can take more bags of groceries inside and farther (through the parking lot, through the hallway, and up 4 flights upstairs, in my case lol).

 

 Workout just does that to you. Some of the hardest things I've physically have put myself through have been either Crossfit or my marathons. One time my bike got a flat while I was out riding and I didn't have the levers to pop my tire off and change it. I was a few miles out and realized I would have to walk my bike home. I was so upset but I said "hey, remember running those sprints and then coming in and doing 40 kettle bell swings, you could barely breath! This is walking , you've got this". So I whistled a song and walked my bike home. Or, when I'm doing hill workouts and I have one more hill to push up and I REALLY, REALLY don't want to do it I think "remember that last time you wanted to quit when you have a minute left in the workout but you were able to do 5 more dead lifts? you got this" and I ran up that hill.

Working out changes you mindset from " I can't" to " hey..you've done something harder, you can do this"...It makes you feel like for once you're in control of your body and you can do amazing things with it.

Roll the Credits:

So, I say all this prefacing that you may not get the same results, you may not like Crossfit as much. It just may not be your thing. I was once skeptical but after being persuaded I fell in love with it and my running has changed completely

If you're ready for something different and you need more than just a regular gym membership I urge you to give something a try. Maybe zumba, aqua aerobics, yoga, or maybe even Crossfit.

I did . Everyone has been asking "where did you come from ?!" I always smile and say Crossfit. 

Crossfit Anacapa

Product Spotlight of the Week- Protein Powder

Hey guys,
  My goal that I set for myself this year included becoming stronger and focusing more on my nutrition. This being said I joined a Crossfit gym and started paying attention to the food I was eating. Of course this came with calorie counting and healthy eating but, it wasn't until I started reading "It Starts with Food " that I really began understanding it doesn't matter the calories that are consumed, but what makes up those calories. I believe it was the documentary "Hungry for a Change" that discuses how we aren't even eating food anymore but biproducts to look like food. We are eating food that has been made in a lab. Think about it. Think about the last thing you ate and where it came from, can you pronounce the items in its ingredient list?

 One component of my nutrition and strength goals were protein shakes. After notating every thing I was eating for about a month, it was evident my protein intake was extremely low.I would weight lift 3 times a week and could not retain any muscle. I felt like if I skipped a day with upperbody and focused on lower, I lost all gains I had with any upper body and had to start over again with day 1. Living in Hawaii, meat and other forms of protein are extremely expensive (nuts, legumes, etc), , so I once again jumped into mixing protein powder with my shakes. I was apprehensive about trying this, having gained a large amount of weight around my midsection last time. I did lots of research and found a product to use . I would use half the recommended serving size with almond milk only after a weight workout. After a while of continued use, I didn't see much gain and still had extreme hunger issues all day when I weight lifted.

  I've recently been introduced to a new product that I've quickly fallen in love with and have thrown my other protein powder away.

      Arbonnes Vanilla Powder Protein is a favorite workout staple of mine. One component that I love about it is that it tastes good as well as keeping me fuller longer. I usually mix  it with a banana and unsweetened almond milk. I think what I love about it is how natural it is.

   Arbonne nutrition products exclude :

1. GMO ingredients
2. Artificial flavor and colors
3. High fructose corn syrup 
4. Gluten 
5. Artificial sweeteners

The protein powder uses pea protein (a plant based protein) and is combined with cranberry protein and rice protein.  It's vegan certified and doesn't contain a bunch of biproducts that elevate sugar levels or contain unnecessary chemicals for taste. Mostly, I love that after I drink it, I'm not hungry in 20 minutes. I don't substitute it for a meal but use it as a post workout recovery for my muscles and energy. It's light and easy to digest. 

If what I said doesn't convince you enough, here is a spread sheet , comparing other similar products, that BLEW ME AWAY.

CLICK TO EXPAND PICTURE

Protein Comparison Chart

If you can't see the pic click on the link above to go to the page

Protein Powder Link 

  If I haven't convinced you yet, message me and I'll let you know how I can get you 20% off the product and everything else you're interested in.

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Kona Half Marathon Training Run- Running around Lava, Inspired by Ironman athletes, and a new record

Hello All,

 June is upon us and that means the Kona Marathon/Half Marathon is just a few weeks away. The Big Island Running Company decided to host a training run on the beautiful Waikaloa resort, the race course . 

Provided with water (very, very cold water..yum) and great attitudes, a group of 10-15 runners set out to run the course around 6am (hey it's Hawaiian time, no worries).

We had different plans for our objective today. Most were participating in the Marathon while another lady and I were signed up for the half marathon. I had been lightly following the Ironman sub 2 hour run plan and it called for a 14 mile run. I was slightly nervous but, knew if I broke it up , I would be fine. 

Mile 1 begins at the first right turn once you enter into the resort. You then climb up a hill and turn right onto a long straight away (Miles 1 and 2)

I originally set out to make this a "slow/easy" run for myself just to learn the course. However, as I was going up the hill (about .50 mile in) I realize I felt decent, the heat wasn't strong, and the wind made it quite comfortable, so why not push it.

I decided to maintain just under a 9:15 pace . As I went up the hill and turned right, I realize HOLY WIND. It was like I was back in Oxnard California again with 20mph hour winds. I felt like I was STILL climbing that hill., YUUUCCKKKK....I tried to keep my pace around or just under 9:15 but it felt like I was running on sand. GEEZ

When I got to the turn around it was like I was finally out of the sand and I was SAILING...

wow wee. WHAT a difference having the wind on your back!

I mentally told myself to maintain a sub 9:15 until Mile 4 but when I looked down at my watch I noticed I was running a 8:35 pace. I slightly freaked out.".should I hold on to this? no way, this is WAY to early to be running an 8:35! " I did a body scan, my legs felt good, my breathing was effortless, and my energy felt great, I decided my body feels great, "let's kick it!' So, instead of holding back, I opened up and my body responded.

Miles 3 and 4 were wonderful. I had shade, a slight decline, and felt great. I was getting faster and faster. My average lap pace was a 9:01,  (mile 2) , 8:41 (mile 3) and 8:48 (mile 4)

By Mile 4.5  I was coming up on the water the BIRC had placed for us (the starting point) at the queens market place. I saw the runners in front of me pull over for a bathroom break. I looked at my water and saw I had enough for about 4 more miles. So I kept going and decided I would run out to the lava field portion and back before refueling. I refueled on my strawberry flavored Gu Blocks (MY FAVORITE choice of nutrition on a run) and felt great.  However, I was back in the headwind, fighting for every step and my pace for mile 5 slowed to a 9:02. I was so thankful when I flanked right , out of the resort and onto the lava fields on the Queen K Highway. I instantly had wind at my back.

 I instantly thought of all the legends that had biked this course during the Ironman (the Ironman run course does not go this far ) and felt SO inspired. I was running the same bike area as Chrissie Wellington (my favorite) Mirinda Carfrae , Chris McCormmack, and Lindsey Corbin, the greats, the amazing Ironman Athletes who are so amazing. I have ran the last portion of the Ironman run course a few weeks ago, now I was running on the crazy, heat and wind crazed bike course. 

My legs were flying and by mile 6 and 7 I ran a 8:38 and a 8:25! Of course at the turn around I drank some water and had to take a picture. I believe Mauna Loa even got in the shot.

 I knew I had to take it in and push hard back, again facing the oncoming headwind. I looked down at my watch (LOVE LOVE LOVE My Garmin Forerunner!) and saw my pace steadily slowing. I felt like I was putting the effort in to run an 8:15 but was only running 8:45. I decided to keep myself from burning out, I would try as hard to average an 8:45. 

By .5 miles into the turnaround I got worried. I could see the entrance to Waikaloa and worried if I had calculated my mileage wrong. I thought I went 2 miles out? So, that means I should have to run 2 miles back? But Waikaloa looks so close?!..That's the thing about the lava fields, they're deceiving. I was right, I did run 2 miles out and had 1.5 miles left to run. I used my hill tactic and kept my eyes below the rim of my cap, trying to not let the mental fatigue set in. Every now and then I would sight (look up and check the entrance) and it never seemed like it was getting closer. I'd look at my watch and realized, I still had a mile of this horrible wind left. EEK , time to get lost in my music. 

The actual course passes the entrance and continues up the highway up to the dead end turn around. However, I needed water and to replenish with another Gu Block, so I turned into the resort (the wind was suddenly at my back), drank 3 cups of water and refilled my handheld water bottle . I run with an Amphipod Hand held water bottle , It's great! It holds 12 oz of water and it can even hold my Gu's. I can't stand stuff bouncing on my back or hip when I run so this is easily accessible and great to run with.

I was at Mile 9.5 when I headed back out and made the turn back onto the resort loop. I decided I wanted to simulate the actual course so instead of heading back out to the long stretch of road (mile 2 and 3) I turned left at the top of the hill again "mile 11" and decided if I needed to, I'll just turn around later and make a reverse loop to get all my mileage in. 

Miles 10  and 11 were the back of the resort and were great , filled with downhill and shade. I averaged a 8:21 and a 8:07. I wasn't hurting too bad yet but the heat was finally getting to me. The sun was completely up and I had to tell myself at mile 11, all I had was a 5K left. 

I got to 11.5 and at the queens market I realized I had to turn around if I wanted to get to 14. So, I turned around and ran up the hills I had just flown down and dealt with more headwind.

During mile 12, I imagined how i would feel on race day. Being tired, hot, getting hungry and, sore, I was climbing up a stupid hill and just wanted to stop. I was averaging around an 8:17 and couldn't believe how well the run has gone. Instead of listening to my watch or my head I listened to my body and pushed the pace, a lesson well learned. I saw my current over time being around 1 hour and 40 minutes and couldn't believe how far into my run I was at this pace. Usually during races I'm here at around mile 10 and 11, never 12. I knew if I wanted to maintain a sub 2 hour pace during race day I had to average a 9:09. With the hills and the wind I didn't know if I had done it? Did all the pushing pay off?

When my watch beeped at mile 13 I didn't want to stop, I had the .1 to complete. I pushed it up one more hill and kept watching...13.06....13.07...13.09...13.10!!! 13.1 miles!

I stopped and moved to a spot shaded by a median palm tree. 13.1 under 2 hours. I did it. I wished there were others around to high five or celebrate with me, but I stood there knowing that it was all me, I did it. 

I took a picture to make sure I could remember the time and pace. The bad thing was, I wasn't done lol. I knew I still had to run back to the starting point, having set a goal for 14 miles, my run wasn't done yet.

I pushed and pushed up a hill and finally got to a turn I knew that ended with a down hill stretch. I turned right on the main road and headed, to what I imagined, was the big blow up finish line mark (for today's run anyway). I sprinted to the water and laid down in the grass. It was over. I had ran the farthest I had ran , that morning, in a year. 

I finished

Got some ice water

then after I cooled down, a banana and chocolate protein milk..nom nom nom :)

My overall distance was 14.21 (whoops)

Average Pace : 8:36

Elevation Gain: 246 feet

Watch: Garmin Forerunner 220 (Purple)

Shoes: Asic Kayanos (My Cinderella shoes)

I couldn't have been happier with this run. I've been saying since last year I want to break 2 and it's eluded me every half marathon.

I've had a 2:07, a 2:05, and 2:03 even

This time around I've incorporated Crossfit at (Hilo Health Co-Op) into my training and seen massive results. In March I ran the Hilo Half Marathon at a 2:03. After I finally finished battling health issues and attending crossfit 3-5 times a week my times have improved IMMENSELY!

I can handle hills easier and my lung capacity seems to no longer be a huge issue . 

It was a great day. I just hope I can maintain my condition and keep the muscles ready for the race in 2 weeks :)

Thanks for reading!

Weekly Goal Plans - Starting March Right :)

 So sadly, the last half of February got away from me.

I personally fell into this place of ...well, lack of motivation. I was sidelined with another sickness as well as injured for a week.

Some job aspects fell apart (again) yet, strangely opened the door for something that I should have been pursuing all along.

Even though it's not the first of March, quite yet, I've decided I'm going to end February on a positive note, looking forward to the things I want to accomplish for next month. :)



Health

1. Continue " adapted Whole 30" plan by focusing on eliminating as much "added in sugar" in my meals
2. Continue " adapted whole 30 plan" by creating meals from scratch and at least processed as possible
3. Continue " adapted whole 30 plan" by making conscious choices for cravings AKA, only eating half the suggested serving sizes on "non kosher" items
4. Continue " adapted whole 30 plan " by always having bananas, Larabars, or an apple available in my bag while out of the house
5. Continue "adapted whole 30 plan" by substituting carb loaded sides for vegetables and or healthier options.
6. Carry hydroflask with me, drinking 2 containers  worth of water a day.

Love

1. Be more purposeful about making larger dinners for leftovers for husbands lunch
2. Evening walks on day's off

Fitness

1. Finish YBB Choreography
2. Rent Studio for YBB Class
3. Teach at least one YBB Class in March
4. Attend at least 5 yoga classes
5. Complete half marathon and be thankful for my time and ability 
6. Work on a Handstand once a week
7. Attend a HUT workout once a week (no matter how much I don't want to go).

Growth

1, Finish books (including "It Starts With food") By the end of March.

2.  Talk less, listen more

3. Be thankful before I start to complain 

4. Take facebook app off of homescreen

Home

1. Sell at least one item, from sell pile, once a week online
2. Organize one room, a week
3. Take two donation trips to Salvation Army
4. Continue couponing

Finances

1. Continue grocery /money envelope program 
2. Pay off Macy's Card  YAY!!!!
3. Continue $50-$100 a week savings
4. Pay $100-$200 in debt towards both accounts
5. Save at least $100 for Boston Trip
6. Swagbuck/Shopkick more to earn free groceries again

Well, there you have it. It's a long list but I plan on breaking these down into more detailed goals week by week once March actually arrives. 

February was a good month . We really have been focused on living under our means , trying to get some financial burdens off our backs. There have been a few "stressful" moments but it's nice to finally see some headway being made and our sacrifices have been worth it.  

What are some goals you plan on making/achieving in the coming months?

Weekly Round Up- Training, Sprint Triathlon, and Funk

Weekly Roundup

Half Marathon Training, a Triathlon, and Some more FUNK

     I had a really awesome training week as we are 5 weeks (4 full training weeks) out from the Hilo Half Marathon. 

  I made some advances in the employment situation but now I'm playing the waiting game to see what step must be taken next. While waiting, I focused my time on running and staying in shape for (Hopefully) my best Half Marathon yet.

I originally set my sites on the full, but just really wasn't motivated to do 16-18 mile runs. So I took a step back and realized what would be best for me, Hilo Half now, Kona full in June. :) 

Monday- Day off from running. Chalene extreme weight video. I also walked 2 miles with my doggy that I exercise 2-3 times a week. It's a hilly route so, it's a good workout for the legs.

Tuesday- Track workout. I originally went it with the idea of doing 6 400's and 800 repeats but I did 1 400 and I was like oh gosh, there is no way my body can handle that. SO, I took it down a notch. 

I did 1 lap around the track (400)...walked for 200, jogged for 200,

sprint for 200, walked for  100, Jog for 100, 

Repeat 6 times

It was kind of humorous. My phone was dying, my arm band didn't want to stay on , and my headphones were going in and out. I was like "are you kidding me?" but, I got my 6 in , I could hardly breath at the end of each lap, and I stunk pretty bad. All and all I chalk it up to a good workout lol

My view of beautiful Hilo Bayfront before my run 

Wednesday - I ran 3 miles with a friend and then joined the Hilo Running Club group to run that evening for almost 4 miles. I've declared Wed as more of a fun run day. Beforehand, this was a Tempo day (trying to run race pace ). But with track day the day before, my legs were just exhausted. So, I pick a friend to run with and just talk story. I still get my miles and exercise without killing my legs.

Beautiful view of  Honoli'i surf park during our run

Thursday- I have my running client whom is also training for the Hilo Half. We've decided each week we meet, we are adding a mile up the Hamakua coast, aka the race course. It was extremely hot that morning (8:30 start). We did 8 miles with some nasty hills included. It made me realize I need to def add more hills into my workouts. I also walked 2 miles with the puppy again .

Friday - My day off from running to gear up for the weekend. I did a weight training video but only did the upper body portion and only 1 set of squats. No sense in trashing my legs the day before my long run.  Doggy walk 1.5 miles

Saturday- 9 mile run on part of the Hilo Half Marathon course. To be honest I was slightly dreading this run. Rolling out of bed at 5:30 am, knowing I had a hard run in front me , gave me more than enough excuse to just roll over or just sit at home and drink coffee. BUT my 2 lovely running partners would be there waiting. Accountability is amazing , but such a pain sometimes LOL

We started out from the store on Hilo's bayfront and ran left up the Hamakua coast. . My friends I ran with set a tough pace, especially with the hills. By the 4.5 mile turn around I was happy for the 2-3 minute breather. The pace going back picked up considering there were less inclines and more declines. Once again I fell back on the inclines but tried to catch up on the declines. 

It was a great run and went by pretty quickly but not painless. By mile 6.5 I had to start my "keep running, keep running" mantra on one slow incline. My brain told me to walk but I told my legs to keep a movin. 

It wasn't a pretty run but it was one of the quickest long runs I have done in probably a year. I've come a long way in my running and I always tell myself anything under a 10 minute pace is something worth celebrating in my book. 

We celebrated by visiting the adjacent farmers market and getting a coconut from a vendor. They cut it open for you and the water is AMAZING. 

lol Not spoiled at all :) I mean where else can you buy a fresh coconut after a run? 

I also did a quick mile around the garden area later that afternoon to even out the 9 to 10 . It was more of a recovery run, but it was too beautiful outside not to. 

 Sunday - Was somewhat of an impromptu sprint triathlon. It was free and so I decided to try it out . ( Haha get it? TRI it out?...oh brother)... ANYWAY...

 I was nervous about the swim and the bike, considering I've been mainly focusing on running lately. A friend of mine was doing it as well so I decided, what the heck, why not. From our bike set up area we could see the huge swells from the beach. I was a bit apprehensive but once the horn went off I jumped in. The swim felt like it was a washing machine and I just could not go anywhere. The swim back was the hardest. The problem with swimming in the ocean , you can see the coral and realize I'M NOT GOING ANYWHERE! lol The race coordinator noticed a lot of us were worried about the waves and gave us the option of only doing one lap. So, taking his suggestion, I did LOL. I got out with my friend and jumped on the bike. I haven't biked in a while and forgot how much I loved it. My bike isn't super fancy but she's cute and mine. I love going fast and felt really strong . I pulled into the transition and put my running shoes on. I pushed it a little too hard on the bike and spent the first mile just trying to get my breathing control, legs were fine, stupid small lungs. 

When I finished I caught my breath and turned around to run my friend in. I was so happy to be racing somewhere where I knew someone. All to often the only person I know in races is Josh. :)

It was a fun race and good way to start off Sunday morning.

 I've also been continuing my Uptown Funk Challenge. I haven't done it today yet (letting my second cup of coffee settle) but I will do it. It's part of my routine and I'm def noticing  some new core muscle. The soreness is gone but parts of the video are still difficult. 

So, there is my week. I'm hoping I can continue this momentum and just keep adding on everything to get me in the strongest form for the half marathon.

Thanks for reading

Stay posted

Stay Healthy :)

Uptown Funk Core Challenge-Day 4

Today is day 4 of my Uptown Funk Core Challenge.

So far I haven't really heard from anyone that wanted to jump on with me on this challenge, but that's fine :)

It's been a good challenge for myself so far.

I've been doing this video for 4 days now (on top of my running regiment) and I've ACTUALLY noticed a difference in my stomach. I'm seeing some new definition I've never seen before.

Day 1 was difficult because in order to get the video recording right, I ended up having to do the video 3 times.

Day 2 was probably the hardest because I was SUPER sore. Even laughing hard was rough

Day 3 was easier than 2. I still couldn't sit up right on my towel at the beach (sad day I know). I had to do the whole, roll over on the right side and push up with my arms

Day 4 I'm not near as sore today as I had been. I was able to do more of the pushup section on my toes and I've been really concentrating on getting my legs straight on the V-up section.

It's still not too late to join in, you could start today and make it a 3 day challenge!!!

Can you do an ab workout 3 days in a row?, I think you can :)

Here is the link to the actual video
Uptown Funk Ab workout

And the link to the original challenge :)

Uptown Funk Ab challenge

Uptown Funk-Core Challenge- Are YOU up for it?

Are you up for the Challenge?

   Lately there have been a few video's circulating Facebook and Youtube of these gymnast doing core workouts to pop songs. Now this isn't anything extremely new. Back in the early 2000's (when I was in winterguard/band) we had 8 minutes abs, dance, and numerous strength routines to different songs. The song would come on and instantly we would moan knowing what we were about to do. 

   I've seen one to a Beyonce's song Run the World and now Uptown Funk. Being that corework is my favorite, I wanted to see if I could do this. I realized that this is only a 4-5 minute video. It's not horribly challenging but, I worked up a sweat after trying to follow along during my first attempt. I decided I wanted to do this ( and challenge others as well) to do this video every day for a week. We all have 5 minutes to spare, and most either have a phone or a laptop to play the video on.

So, here is my challenge to you. Can you do this video, 7 days in a row. Here are the rules:

1. You don't have to do the entire video, only do as much as you can
2. You don't have to do everything EXACTLY how they do it. I myself have to modify some things
3. Attempt this video every day for 7 days
4. Comment/respond that you did the video on either my FB or Blog
5. You don't have to record yourself
6. If you chose to record yourself, once you reach Day 7, look back at Day 1 and tell me if there were any improvements.
7. Have FUN with it knowing you're improving your health and having fun

So.. here goes day 1!

Here is the link to the actual video
Uptown Gymnastics Video

Weekly Goals- February 2nd-8th

It's that time of the week again, Monday, Fun day :)

I brewed some coffee this morning and then figured out what I wanted to accomplish this week:

Fitness

- Do 1 speed workout
- Do 2 weight workouts
- Attend 1 yoga class
- Run 8-10 miler

Home

- Deep clean/organize kitchen
- trip to Salvation Army ( every day I've been finding one thing to get rid of and now my pile is pretty big :)

Health
- Drink enough water to fill my Hyrdoflask twice a day

-Utilize my Bodybug calorie band once again when I'm working out


What's one thing you want to accomplish this week?

Flab Attack February

As we say goodbye to January, we may seem a slow down in our resolutions or goals that we set for ourselves 31 days ago...

I feel as if February gets overshadowed. It's the month following the resolution spree, but still not quite spring yet so, no ambush to get "bikini or race ready yet".

This evening wasn't a particularly good one with my fitness evaluation . With some extra padding accumulated over the past month of birthday indulging ( and a few sickness battles) , I stepped on the scale and secretly knew it was going to be bad. Not to my surprise, I was met with a number I had never seen before there. Yes, I know, I know I claim to be one that's not fond of scale numbers (weight doesn't equal strength) . But there have been multiple signs aka clothes fitting tight, poor eating habits (craving things I used to not etc etc) that have presented themselves. Therefore, I have declared this month to be Flab Attack February. My main focus will still be training for this upcoming half marathon I have in March. However, carrying extra weight on a runner's frame is like asking someone to run with a 10lb dumbell for 13.1 miles (who wants to do that? Not me). That all being said , and knowing what works best for my body, I have devised, and soon hope to conqure, a schedule ..

Monday- Weight training/Yoga 
Tuesday- Track workout
Wednesday- Easy group run , 4-5 miles
Thursday- Training run with client (long distance)
Friday- Weight Train/Yoga
Saturday- Group Long run, preparing with race pace
Sunday- Group run (easy long miles)


I have a PR goal for this half marathon and if I want to be in the best shape for it I need to really focus this month to what needs to be done.

The good thing about this schedule is I've already been doing Wed, Sat, and Sunday training, peppering in the track workout as well. I'm ready to prove to myself that I am a faster runner than I was last year .

All this being said, let me emphasize one point. The goal isn't to be skinny, but more so healthy and strong. The strength is coming along. As for the other part, paying attention to proper fueling and food choices are key for the 1st part. Being skinny isn't something, as a runner, I really need, nor want. I want to be strong and able to complete the races I set forth for myself. Skinny is what is pushed on us, as females, for looks. However to be strong and know you can do what you want is more beautiful and powerful than being skinny.

Weekly Goal Planning

 For those of you that love blogs about couponing, savings, and just general life tips , I would HIGHLY suggest checking out Money Saving Mom 

It's a great website and has lots of great info. I have it booked marked on my website browser.

This being said, one thing that I've really enjoyed that she does is her weekly (Monthly?) goals. 

They're all very detailed , very achievable, and organized..I decided, no longer being employed (the joys of being hired on only for the holiday season) maybe now is the time I can start focusing on the things that I wouldn't have time for, instead of focusing on the fact that I don't have a job.

Here are a few goals that I set on Monday 19th. It's funny, being 3 days later (assuming this will be read on the 22nd, MY BIRTHDAY) I've already finished quite a few of these

January 19th- 25th

Goals

Household Goals

1. Budget weekly finances
2. Get rid of 1 household item

Fitness Goals

1. Do 1 speed workout
2. Run an 8 mile session
3. Attend 1 yoga class
4. Spend 10 minutes practicing yoga inversion
5. Spend 15 minutes with guided meditation 

Personal Goals

1. Write 2 blog posts
2. Finish Inferno Book
3. Make 1 phone call to friend

So, as you can see, very specific and easy to accomplish goals. I sat down and spent 10 minutes thinking of all the things that I wanted to get done this week (other than the usual household chores and errands).

Like I said, I wrote these down and didn't even look again at them for 2-3 days. I'm not sure if it was just visualizing them, or writing them down and making them important to do that made them achievable. 

So many mornings and evenings go by and we ask ourselves, "where did this day go?"...Living in Hawaii has made me realize I want to take advantage of every day and spend at least 10 minutes looking outside , let the sun hit my face. That's how I spend my mornings because I made it a purpose. If I can start with that one thing, I could add on and make the most out of every day.

What could be that one goal be that you could set for the week?

Hilo's Big Island Running Company Store

BIG ISLAND RUNNING COMPANY

HILO, HAWAII 

  As you visit the biggest city on the Big Island of Hawaii you may notice that we are pretty short on chain stores and restaurants. Most of us like it that way. We have pride in our local shops and I personally try to support them when I can. Which is why when The Big Island Running Company came to our side of the island, many were cheering and welcomed it with open arms. It’s hard to not notice all the runners you see throughout the city wherever you happen to drive. Whether it’s around the circle of the Japanese Gardens or down past the beaches in Keaukaha, it’s evident that this is a town full of runners.

The Big island Running Company store officially opened in Hilo on August 2014 on Hilo’s beautiful Bayfront. It sits well with all of the rest of the local shops and diners. It’s prime location gives its biweekly running group the opportunity to spend most of the time running alongside Hilo bay and through the Japanese gardens, not a route commonly found by most running groups.

Hilo’s BIRC store is proud to boast that they are the only running specialty store on this side of the island. Upon visiting, you won’t be met with your average high school worker, but selective staff that thoroughly knows the sport of running and the product(s). 

The store manager, Cary Aurand, has run between 15-25 half marathons as well as 4 marathons. She has been running since high school and transferred from the Kona side after working alongside the main store managers. Her energy and enthusiasm on race day is hard to match.

 

Dennis Blinn (AKA DJ) is quite the local running celebrity who seems to be known by everyone. It’s hard to run with him and not have him wave at 5-10 different people every time. He’s present at every local race and has an extensive running background which consists of 31 years of running including 113 marathons and ultra-races. You’ll definitely be greeted with a hearty hello and great service any time you walk in.

Alan Ryan is the newest addition to Hilo’s crew. He’s quickly learning the store features but don’t let his strong, silent personality throw you off. The 7 time Boston Marathon runner and Assistant Cross Country coach knows the ins and outs of racing and speed work. His knowledge is a great asset to the store and its future customers. 

It’s nice to know you can go somewhere, where there is product knowledge, race education, as well as local race knowledge is evident. The store is a friendly and welcoming environment that caters to the running enthusiast.

BIRC has an array of products that would suit many runners. From running gels, Hydroflasks, to hats and socks. They have attire for both women and men. The Hilo Big Island Running Company has something for everyone and always seems to be getting in new product whether local or brand name.

If it's a new shoe you're looking for, the store has the setup to let you try on a new pair of shoes and test it out. They can also check your running gait, on their treadmill/computer program in the back of the store. This gives you an opportunity to test the shoe out without having to weave in and out of tourists on the sidewalk.

The store has group runs twice a week. We usually run anywhere from 1-5 miles (depending on what you want), has a very easy route, and start/finish at the store. We all have an assortment of paces and there is almost always someone to run alongside with. 

Group Runs

Wednesday- 5:00pm

Saturday - 6:30am

I’m very excited to have found this store and the people associated with it. Whenever I have errands to run on the Bayfront I wander in, to check out the products, and say hello. The store, and people, benefit the community, promote health and fitness, and offer product once unavailable to the area.

COME RUN WITH US!

Website and Hours

Big Island Running Company