tag:blogger.com,1999:blog-42672977049596398712024-03-13T12:52:26.231-07:00Running RedheadAnonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.comBlogger111125tag:blogger.com,1999:blog-4267297704959639871.post-3817554219818015702016-09-07T22:58:00.000-07:002016-09-07T23:17:57.979-07:00Countdown to Ventura Marathon T - 4 Days: It's purely mental<div class="separator" style="clear: both; text-align: center;">
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Ventura Marathon Countdown= 4 days left!<br />
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This is a vision board I made earlier this month once I saw this race was quickly creeping up on me.<br />
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I'm a big believer of putting positive and inspiring messages in front of me everyday. It's really easy for me to get bog down with a lot I have going on. These quotes help with positive re-enforcement on a daily basis. They also help me see outside of myself and focus on what I'm capable of instead of focusing on my limitations. </div>
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Tonight's Quote is something really to think about and discussed a lot with endurance athletes. </div>
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The race always hurts</div>
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expect it to hurt</div>
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You don't train so it doesn't hurt</div>
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You train so you can tolerate it.</div>
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If you've ever ran a marathon you know the dreaded "wall". Sometimes it comes at mile 18, sometimes 20-22 (if you're lucky). To those that are not as familiar with what I'm talking about, I'll explain. The wall is the moment where everything in your body is screaming at you to walk, stop, and just drop. You're low on nutrition , something is hurting (if not everything) or your mind is just exhausted of telling yourself "you've got this"...it's now yelling "stop!" I can't think of a marathon where I didn't hit the wall. It just came sooner rather than later in some occurrences. It hurts and it's expected.</div>
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Through this process of training for a possible BQ a lot of people have asked if I'm ready or how I think I'll do. The marathon is a beast of a distance, 26.2 miles total. To train for it is a bit of a formula. The best I can explain it is to break it down into a math equation:</div>
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PART A: </div>
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Basic Foundation of training (endurance training) </div>
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Speed work <br />
Race Pace Training<br />
Mid Week Runs = 55-75% of marathon preparation</div>
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Cross Training (weight lifting for me)<br />
Nutrition</div>
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Rest/Recovery</div>
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PART B: </div>
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Mental awareness / Functionality/Capability/ Persistence/ Logical awareness <br />
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= 35-55%</div>
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PART C:</div>
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RACE DAY MAGIC / weather/ and adrenaline = 5-10% </div>
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Part A + Part B+ Part C = a successful marathon preparedness . I know this doesn't quite equal 100% but each factor is different for every runner and the season they are currently in with this sport.</div>
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Part B is the area I struggle with the most, the mental side of the training.</div>
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Even when I toe the line on race day I find myself second guessing my capability. "Have I trained enough? Should I have done another 20 miler?" It's always there. A friend of mine gave me a great trick that will help my mind break down my marathon in 3 parts, 2- 10 mile runs and a 10K. It really helps by the half marathon point (13.1). With this process I'm already 3 miles into the 2nd set of 10 miles, not "just half way through the race." The worst park for me is the last 10K. Everything starts shutting down. I lose the ability to hold things (gu's, water.. etc) and all I want to do is walk. There have been times where my mind was telling me to quit. However, I know it's coming and expect it. I've done the training runs before where they've hurt and were awful. All I wanted to do was to turn around and go home. You can't just get mad or defeated. I've learn to look at this as practice for "the wall" proving to myself I can deal with it and push through it. Not only are those training runs physical preparedness but strength training for mind. </div>
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Many professional athletes find a manta or quote to focus on when having issues with their focus while racing. Have something positive to focus on gives you mind a distraction and an aid to enable the body to continue. </div>
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I highly suggest finding a mantra, even something short as 3 works "beauty , power, and strength"...a visualization to inspire you to find and be the best version of yourself. Look at it every day or anytime you're struggling with something, some even use prayer. Find something that works for you, use it, and notice the change it has when dealing with difficult occasions. </div>
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..here's one of my favorite video's of marathon thoughts "second wind baby, here it is!" </div>
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<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-13040237977778104242016-09-01T23:28:00.001-07:002016-09-01T23:32:09.684-07:00Crossfit and How it Changed My Running Forever<!--[if !mso]>
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<br />
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<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> A
little background:</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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 a recent 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 breathe. How can I
run when I can't breathe?! After starting CrossFit, 3 month later, I placed in
my age group running a 1:51 at another local Half Marathon. It was a hotter and
harder course but yet, I took off more than 9 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
were things I used to laugh about. Now I have ran a Boston Qualifying time and
placed in 2 Half Marathons placing in my age group and receiving a 3<sup>rd</sup>
Place Overall Female Title. </span></div>
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<br /></div>
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<a href="http://1.bp.blogspot.com/-VLHK84-UNTg/VjwVbaV0n6I/AAAAAAAAE4E/Fo8jzOQb7rw/s1600/th.jpg"><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt; text-decoration: none;"><span style="mso-ignore: vglayout;"></span></span></a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"></span></div>
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<br /></div>
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<br />
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<div class="separator" style="clear: both; text-align: center;">
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<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"></span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> </span>
</div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"></span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The
Beginning: </span>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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 class. I had such a bad
experience, I swore them off and quickly formed a negative opinion. That
was that. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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 a yoga class the gym also taught. 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. </span></div>
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<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">What
is a usual gym session like?</span></u></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Afterwards is the Weight/Strength
Session. This usually is some type of lift or exercise that helps with form or
strength in the workout.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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.There are modifications
for every workout for every level </span></div>
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<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">What
makes a good gym?</span></u></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The first thing that makes a gym one
worth going to are the instructor’s 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. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">#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" or even a boot camp. They teach the warmups that are standards,
form for multiple lifts, and instruction on other elements performed in the
class as well. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">#3 The instructors are involved in
the workout. This doesn't necessarily mean they do the work out 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.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Some others that are icing on the
cake are:</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Availability (multiple classes
available for an nonpattern like work schedule)</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Alternating workouts (legs On
Monday, arms on Tuesday, cardio on Wednesday etc etc)</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Good Equipment</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Good Music</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Extra classes (Yoga, lift technique
classes, contest, Holiday get together etc )</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Payment Plans </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> Etc Etc</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">And
Now. For the Scare factor...."Crossfit.is scary and is only for serious
weight lifters"</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">At
least I thought so......</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">"I
pick things up and put them DOWN"</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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.</span></div>
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<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">How
will CrossFit Impact my running?</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3 major ways: Strength, Lung
Capacity, and Endurance.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><span style="mso-spacerun: yes;">
</span>So let’s say you’re running a half marathon (or marathon). You get about
4-5 miles from the finish and your legs just start giving out. They’re just
sore and tired and you can’t make them take another step. What did you do to
train? “Well I ran.” Exactly. When you train your muscles over and over in the
same direction they’re not going to be challenged. They won’t break down and
they won’t regrow. That soreness you feel after a hard workout is the breaking
down of your muscle fibers. When you give them ample time to recover our body’s
mend them together much stronger. You’ve challenged them in a new way to exceed
the expectations you’re going to give them later on down the road in that long
run (of course with the partnered running plan as well). You’ll work your back
muscles and core that gives you a more upright form that enables you to have
proper breathing, as well as stronger arms you pump to pull you up those hills.
</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span>It
changed my lung capacity all together. There have been many WOD’s where there was
a 400-800 sprint then as soon as you entered the gym you had to go right to the
next event whether it was weightlifting or a body strength. During a track workout
I would remember those WODs and be thankful that I didn’t have to jump onto a
weight, giving me that little push to a faster threshold. Having the strength
in the legs, and the endurance to start pushing farther, I was able to start
running faster easier. Before CrossFit, without even looking at my watch, I
knew when I was running an 8:30 minute per mile pace because my breathing
became more labored. After more than a year of CrossFit, an 8:30 pace is now my
easy long distance pace. Your lungs are also like a muscle. When trained and
worked, they too can become stronger. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><span style="mso-spacerun: yes;">
</span>Some workouts are what we call an AMRAP. This means As Many Reps As
Possible. It usually also coincides with a time given. Meaning, guess what? If
you have a Workout that has AMARAP Pushups for 7 minutes, you’re doing Pushups
for 7 minutes.<span style="mso-spacerun: yes;"> </span>This may have you walking
out of the gym before I even explained what it is. But guess what? What If I
told you you can go as slow as you want AND use a band under your waist to help
get you off the floor? BAM then anyone can do pushups for 7 minutes. You may
only get 10 in but you can say I did it. This how CrossFit really opens up your
endurance threshold. You work at a level you can safely achieve for that amount
of time. By doing this by the last minute you’re exhausted, you’re tired, but
you know you only have 1 more minute. You can do ANYTHING for a minute,
especially with a coach clapping and cheering you on. This is CrossFit. It gets
you out of your comfort zone and into a zone you rarely push yourself too. As
runners we can relate to it as your Anabolic Threshold aka. Red zone. There
area where you’re at your max and you are running on gas. Guess what? Just like
a muscle, that too, with proper training and body awareness, can become
stronger. When you’re running, when you have that last mile to go, you’re done,
you’re spent, guess what, it’s just (*insert your minute per mile pace*) it’s
just 10 more minutes for that last mile. You can run for 10 more minutes. If
you can lift that bar off the ground and on to your shoulders, if you can do 5
pushups, you can run for 10 more minutes. </span></div>
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<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Ok,
I’m interested, but, how do I add CrossFit to my running program to make it
affective?</span></u></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">As mostly an endurance
runner/triathlete you have to treat CrossFit as Cross training. It’s easy to
get addicted into the hype but you must remember what is most important? <u>Staying
injury free is.</u> When I’m training for a long distance race I always use the
same training format with the running along with my CrossFit. You build, build,
and then taper. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">So let’s say I have a marathon 2
months out, my running training plan is as follows:</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sunday/Saturday (depending on my
schedule) Long Runs</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2-3 days a week alternating 5-6
miles (Treadmill or Outside Pace Runs)</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1 semi long run (8-10 miles)</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">For CrossFit I follow a similar
format: </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1 day a week doing strictly weight
lifting (3 , 3x5 70% max weight sets 2 lower body, 1 upper body, to retain
muscle) This usually gets dropped the closer I get to higher mileage weeks. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2-3 days a week WOD (Workout of the
Day) going for possible max weight prescribed with each weight </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thursday/Friday = Taper day, all-out
effort/ less weight </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Then 3 weeks out, you ideal taper
time, I start tapering with CrossFit. This is either the weekend of your long
run or you just finished your last long run. Your legs are going to be sore and
you will need time to recover. I usually start dropping a class or go as
frequently and start scaling back on weight. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2 weeks before the race I usually
only go twice. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The week before a race, Tuesday is
usually my last day. If I skipped Monday, I’ll go Tuesday, If I went Monday I’m
done. The more rest, the better. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">ALWAYS, ALWAYS</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">
take a day off if you’re sore, even if it means missing more than 2 days a
week. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">ALWAYS </span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">take the day
off after your long run.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I also tell myself to listen to my
body, Sore vs Pain are 2 different things. You are GOING to be sore. CrossFit
works different muscle every workout. There will be muscles that will be
challenged that you’ve never used before, it’s to be almost expected. However,
pain is not. If something feels off, go lighter or modify. There is no shame in
modifying. I’ve had problems off and on with my knees. If my knee feels off
from a run earlier that week I’ll go lighter on a movement that involves that
particular area. </span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Ok, I’m intrigued, how do I start?</span></u></b></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Most gyms have a mandatory
introductory class and some have an open gym invitation. You can find out
through either a Facebook page, yelp, or website. Feel free to email any of the
coaches. They will be more than happy to answer your questions. When it comes
to that actual workout this you don’t have to worry about. Most coaches are
great about assessing your limitations and strengths and will be able to give
you one on one advice and attention. They are great about explaining the flow
of the workout as well as showing you modifications to make the workout easier
or a bit more challenging. The people are also amazingly friendly. I’ve dropped
in on quite a few gyms while traveling. I’ve always be met with welcome arms and
very kind people. Don’t’ worry, you’ll soon become attached. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Roll
the Credits:</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">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.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I did. Everyone has been asking
"where did you come from?!" I always smile and say CrossFit. </span></div>
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<a href="http://crossfitanacapa.com/"><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Crossfit Anacapa</span></a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"></span></div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-146722768939647252016-08-24T01:11:00.001-07:002016-08-24T02:17:13.905-07:00Mineral King / Sequioa National Park Backpacking Trip- Mineral King Loop Trail<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-eEF09yaa8RI/V7zgXkes5tI/AAAAAAAAI-o/k2iBo0DZca41FI_7AyPIoHQGl_YpjW5LQCEw/s1600/Quote2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://3.bp.blogspot.com/-eEF09yaa8RI/V7zgXkes5tI/AAAAAAAAI-o/k2iBo0DZca41FI_7AyPIoHQGl_YpjW5LQCEw/s320/Quote2.jpg" width="320" /></a></div>
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I've read a backpacking quote that went something like " It's very humbling to have your life on your back." I can't find it, or figure out who said it (I assume someone like John Muir or maybe even Henry David Thoreau ). I think that's why I love backpacking SO MUCH. It gets you to break things down to the most simplistic forms : Food, water, shelter, first aid, and a minimal amount of comfort. When I come out of the woods, I come out a changed person. I'm in so detached from everything and become more aware of my surroundings. I hear water, birds, see vivid colors, and smell fragrance that usually get ignored in day to day tasks. <br />
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<b>Where are we going?!</b></div>
This trip wasn't all what we planned. Originally, the plan was to do Rae Lakes Loop out of Kings Canyon National Park. However even though our permit was submitted more than 2 weeks out of our entry date, a ranger called and informed us there was only 1 permit left for that trail head. We requested a departure date of a day later and still had no luck. He gave us an hour to find another hike and get back to him. I was frantic. I googled "backpacking in Sequoia/Kings Canyon National Park" I was so unprepared and had little knowledge of the area. After a little bit of research Mineral King Timber Gap, Big 5 Lakes, kept coming up. We submitted our request for that loop and then waited for 2 weeks to receive our permit/conformation email.<br />
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Mineral King is an area, only accessible by a very curvy twenty one mile long road, South East of the main entrance of Sequoia National Park. The road is narrow and usually takes an hour and a half to reach the ranger station. <br />
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Having two weeks to do some research (and last minute gear prep) we planned out our trip according to millage allowance for 4 days, campsite availability, and a map we found on a really helpful blog.<br />
<a href="http://calipidder.com/wp/2010/09/mineral-king-loop-timber-gap-five-lakes-basin-sawtooth-pass/">Mineral King Loop</a>.<br />
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I found this map while doing a general google search for Mineral King Loop Trail . EVERYWHERE I read recommended doing this loop clockwise. The Trek up Sawtooth pass is pretty awful (1,300 feet in less than a mile), it's all lose gravel, and flying down it is much more fun (and terrifying). <br />
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SO here is a quick break down for you.<br />
<b> TIME</b>: allow for a MINIMUM of at least 4 days. If you're in GREAT shape (aka CLIMBING shape and are able to climb at least 1,000 feet per mile and just want to get this hike off your bucket list) then yeah you could do it in less, I wouldn't recommend it.<br />
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<b>LENGTH: </b>28 miles. Again, It doesn't seem like much but every day has a pass (mountain range ) you have to climb over. My husband and I are athletic. I'm a Crossfitter and we both are marathon runners and triathletes. Living at sea level did us no favor for the 3,000 ft elevation changes. <br />
We also wanted somewhat of a vacation so we took our time, took lots of pictures, and just relaxed if we got to campsites early.<br />
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<b>DIFFICULTY: </b>I would rate it strenuous. Some of the valleys were gentle and pleasant, however, if you're not use to altitude the climbs are going to make it rough. Twice we hiked back to a valley and were surrounded by cliffs. I looked straight up and moaned "we have to climb this?". But up we went. On the climbs, we would average about 1 mile every 50 minutes. The rest of the hike, average hiking speed would be 1 mile every 29-33 minutes, depending on slope. (Referencing from Garmin Foreunner 220.)<br />
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<b>SEASON / WEATHER:</b> With our jobs, we are very fortunate to not have our lives revolve around a school calendar. We were able to sneak in before the busy labor day weekend (August 19th-22th) and basically have every lake/campsite to ourselves. At night I wore merino wool and had a 20 degree sleeping bag and was a little on the warm side. During the day hiking pants and a tanktop/tshirt was perfect, maybe even a little too warm still. We didn't deal with mosquito but still bought bug spray just in case. <br />
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Alright, here we go, "The wilderness must be explored"!<br />
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<b>Day 1- Trail head to Pinto Lake, well, Almost. </b><br />
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The day we left, we drove in from Ventura, CA. It was about a 3.5 hour long drive. My husband had to work the night shift prior to us leaving so we didn't actually get to the ranger station until 1:50. We checked in, got our permit,and heard about Leave No Trace.We also asked about the marmot problem. If you google this hike you're likely see cars wrapped in tarps. During the summer marmots are very problematic and like to eat through engine hoses in cars. I came prepared with a car tarp but lucky for us, coming in late August, it wasn't an issue and didn't need to dress my car in a tarp.<br />
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<tr><td class="tr-caption" style="text-align: center;">Our Packs.</td></tr>
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<b> Getting on to the trail: </b> When we got to the trail head the bottom of Josh's bag was soaked and my water bladder was empty. Already dealing with severe stomach pain, this was not a way to start a trip. Luckily I had purchased a 3.0L platypus bladder, along with the 2 of our 2L bladders. I was able to exchange Josh's 3.0 L for the empty 2L. However with 2 32oz water bottles and now the new bladder, I would easily say my pack weighed somewhere in the 45-47lb area. <br />
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I wasn't prepared for the steep climb we encountered the first mile. I began questioning if I could do 4 days of this. We also felt rain drops. Having only a 20% chance of rain on Sunday, I forgo-ed the purchase of pack covers, a lesson learned. The rain didn't last long, little did we know it would be chasing us this weekend. <br />
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We knew in order to reach Pinto Lake before dark it would be a big haul, having started at 2:20pm. We still took moments to enjoy ourselves.<br />
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By 7pm we were both pretty tired. I had yet to eat anything since 8am, still dealing with my stomach, Josh was only running on 3 hours of sleep. According to a blog I read, we only had 1 more mile, 30ish minutes, left. We crossed a creek, and saw a sign "PINTO LAKE 2.9 MILES". We both just stood there, looking at the climb up. I sighed and said, "alright, we got this, almost there." We were hiking back into a valley, and what I was hoping to be Pinto lake. We were surrounded by cliff walls,<br />
eventually it became evident our last .50 of a mile was going to be straight up a cliff side and over.<br />
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However halfway up, we stopped and got a glimpse of a beautiful sunset. <br />
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We were exhausted. After the climb I imagined this beautiful lake would be in front of us. However we were met with a marsh meadow. We spent about 25 minutes looking for a lake . After a while, we found a flat area, not far from a bear box, and called it a night. Our motor skills were quickly dwindling. The bear container lid was almost unlatchable due to our freezing hands and the lid to our Jetboil had became swollen shut due to elevation. Even setting up our tent took longer than usual. We got everything under control, All in the dark, but it is something we definitely laugh about now.<br />
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Elevation chart from the 1st day hike from my Garmin Forunner 220 Elevation : 8,800<br />
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<b>DAY 2- PINTO LAKE"ISH" TO UPPER BIG FIVE LAKES - WHAT A CLIMB TO BEAUTIFUL SERENITY.</b><br />
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Got our water filtration going on. The water tasted amazing and was extremely cold. Even though it looked clean we still filtered<br />
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We didn't hang around the campsite to long, according to my map's elevation I knew today was going to be a big climb. <br />
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We climbed...<br />
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And climbed....<br />
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Climbed...<br />
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AND FINALLY REACHED THE TOP OF BLACK ROCK PASS! Elevation 11,600</div>
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We celebrated with a goldfish and Twizzlers break</div>
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I did some research and read the jaunt down to Upper 5 lakes (instead of going on to Columbine) was worth the mileage, so we made it our 2nd day campsite destination. We were so glad we did. It ended up being one of my favorite campsites ever and we were the only ones even near the lake. I'm guessing the two guys we saw on the trail decided to head on. <br />
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Upper 5 Lakes Elevation 10,192</div>
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<b>DAY 3 BIG FIVE LAKES TO COLUMBINE LAKE - "Oh what a beautiful morning"</b></div>
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We woke up to a beautiful morning. We took our time here, taking pictures, drinking coffee, eating oatmeal. How could you not love this?<b> </b></div>
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Today was a pretty interesting day. We had an "easier " day, some rolling hills but nothing like the day before. We took our time and I FINALLY had hunger, for the first time in 2 days I ate lunch! So we stopped at a scenic over look. I kept hearing something. At first I thought it was a bird. Then maybe someone's bear bells. I mentioned something to Josh but he was like "it's a bird". I kept looking in the direction of the sound and finally saw it...I got up and said come here!<br />
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Someone had placed wind chimes on this tree. It was beautiful, so peaceful. I kept looking around for maybe a notebook or a geocache or something, but no luck. Just there for serenity.<br />
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Little did we know we played a little too long and the weather would catch up to us.<br />
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By the time we got to Lost Canyon, it looked again to be a climb up and over . However, I was taking a video of where we were at and Josh points over to the left side of the cliff and said "I don't like the look of those clouds". It started raining and we weren't prepared. Luckily we found 2 boulders big enough for us and our stuff to sit under . It looked like someone had once used it as a campsite. We once tried to continue on and the rain began again, we retreated to our spot. We waited this time for an hour, both dozing. A little sun peaked through and decided it was a good window to get up and over, so a climbing we went.<br />
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We made it to Columbine Lake! Elevation 10,970, Yes that's snow by his feet!</div>
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We had a great camping experience. Again, we were the only ones here the entire time. Unfortunately, the rain followed us and we had to put up our tent and gear pretty quick. It moved through fast and we had the rest of the evening to explore and take pictures. </div>
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<b>DAY 4 COLUMBINE LAKE TO CAR- "Oh, HAIL" </b><br />
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We woke up to a BEAUTIFUL morning, again, spent a lot of time taking pictures, drinking coffee, and just enjoying the beauty of it all.<br />
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<b> </b>As we slowly packed up, we could see a rain curtain on the other side of the pass, as well as some darkening clouds. We continued taking pictures but had to get a move on if we wanted to stay safe. We still had one more big climb to make, 700 feet up in less than a mile up to Sawtooth Pass 11,600 feet elevation.<br />
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We made it to the top just in time to put rain jackets on when the thunder began. Josh says he saw lightening but decided not to tell me. The hail came soon after. We had no place to hide under, so down the mountain we flew. The other side is nothing but sand and gravel. At the beginning we were literally skiing down the 1,300 foot drop.<br />
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<a href="https://1.bp.blogspot.com/-SrvhPPTcM-M/V71CTkFevcI/AAAAAAAAJEo/wDTrspxCTUEushv09eyLEWKBfw-uR1a8wCLcB/s1600/IMG_9279.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="https://1.bp.blogspot.com/-SrvhPPTcM-M/V71CTkFevcI/AAAAAAAAJEo/wDTrspxCTUEushv09eyLEWKBfw-uR1a8wCLcB/s400/IMG_9279.JPG" width="400" /></a>We both were saying little prayers as we were flying down that mountain. The thunder was getting louder and louder every step we took. Things finally lightened up, we caught our breaths, and just laughed at what we just did. " We FLEW down that thing". We took a quick break at Monarch Lake to take in the view but headed on as the storm continued over the pass.<br />
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The terrain change drastically from white cliffs to beautiful forest. </div>
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But as all good things must do, this trip had to come to an end. I was kind of ready to pitch my tent at Monarch lake and stay for another day. I'm sure I could have talked Josh into it. <br />
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After we left I had heard about this AMAZING Pie shop or something in Silver City. We passed to what looked like a little cabin market on the way up but decided to take a peak on our way back down the crazy 21 mile road. ....IT.....WAS...AMAZING... There is a little cabin getaway that has a kitchen attached.<br />
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Root beer float, Hamburger, chips, melon, and homemade pecan pie, OH MY<br />
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It was a life changing trip. So many times instead of thinking of what's next, I sat, and just let myself BE. I rarely looked at the time (mostly millage), and persevered through some challenging climbs.Some of moments I experienced took my breath away just by how beautiful this area really is. I love that places like this are a challenge to get to. <br />
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As I've previously stated, preparing for a backpacking trip makes you lay out the most minimal survival tools: food, shelter, water, and minimal comfort if room. When you enter the forest, it breaks you down to your most minimal version of yourself. It's you, your mind, body, heart, and soul. All complicated barriers but broken down into the most simplistic form, all coming together to experience the tranquility of the forest, as one. <br />
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. ...What's NEXT?...Maybe part of the John Muir Trail :)<br />
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<b>GEAR/TIPS</b></div>
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<b> </b>I've very thankful to work at REI and am able to get some pretty high tech equipment goods. As far as gear 3 things I HIGHLY recommend for this trip, or any high elevation backpacking adventure:</div>
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<li>High wasted hiking pants (not jeans) or ones that even have a inner drawstring. My pack was rubbing on my hips by the 2nd day after I wore lower cut hiking pants. The higher cut adds more padding and comfort. </li>
<li>Merino Wool Sleeping top (layered if can). I wore my amazing Smart wool 1/4 zip as well as a long sleeve Crew underneath<div class="separator" style="clear: both; text-align: center;">
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I slept in it every night and was even a little too warm on 2 of the 3 nights ( as well as my down hooded Jacket)</div>
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3. Trekking poles. This was the first trip I EVER used poles on. I always thought there were for the more slightly senior hikes. However with the elevation change, as well as important marathon in 2 weeks, I decided to check them out to help preserve my knees. These guys were my life line! They helped with distributing the weight of my pack in every direction. Mostly, they helped with my balance. My pack would pull me back as I would try to go up, they helped pull me and keep my pack moving with me. It saved me too when I would mistep, my pack going left, body going right. I'm a muppet after all. </div>
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<b>TIPS FOR THIS TRIP</b></div>
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I honestly think we brought more water than we needed. In the middle of a drought, we're used to desert types of hikes . The multiple streams, lakes, and waterfalls we could have used as water sources. If you're too worried about weight I wouldn't bring more than 2 bladders (1 2L and 1 3L , or even 2 , 2L) not much more is needed after the first day. </div>
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<b>-Check YOUR WEATHER. </b></div>
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This is a pretty standard tip but again, living by the beach in CA, you could be used to "it's sunny, it never rains" type of mindset. I ALMOST...ALMOST bought rain covers for our packs and now wish I would. Nothing got ruined but it could have. We REALLY lucked out when it came to the weather, it could have been a lot worse. Also temperatures are important. 2 weeks out it was forecasting in the 30's, the day before we left it moved to 40's. We were both warmer at night than we thought, again, we got lucky.</div>
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<b> -MEASURE YOUR MILES</b></div>
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If you're like me, you like data. Each day had a millage and elevation estimation. Both day 1 and 2 , according to my map and a blog, we were almost done, then a sign would pop up "2.9 miles!'...believe it or not that exact millage, twice, so..check and recheck. I just need to get better my map reading skills. </div>
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Anyway, I hope you enjoyed and this trip report helps you plan for your next trip into Mineral King. Please feel free to contact me ! </div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com2tag:blogger.com,1999:blog-4267297704959639871.post-7694377206537697062016-08-13T22:30:00.001-07:002016-08-13T22:30:10.743-07:00What is CrossFit? And How it Changed Me as a Runner<!--[if !mso]>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
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<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> A Little Background:</span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">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 recently a 2:02. 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 breathe. How can I
run when I can't breathe?! After starting CrossFit, 3 month later, I placed in
my age group running a 1:51 at a local Half Marathon. 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
were things I used to laugh about. Now I have ran a Boston Qualifying time and
placed in my age group in 2 Half Marathons and received 3<sup>rd </sup>Place Overall Female. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
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<a href="http://1.bp.blogspot.com/-VLHK84-UNTg/VjwVbaV0n6I/AAAAAAAAE4E/Fo8jzOQb7rw/s1600/th.jpg"><span style="color: blue; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes; text-decoration: none; text-underline: none;"><span style="mso-ignore: vglayout;"></span></span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-14Z7bLZ-4u0/V6_52nhge1I/AAAAAAAAI6g/H424pcBuKWMYq78KH7-BjFu5VGPdi4J2ACLcB/s1600/12191068_10101022006672749_7876045414801641183_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-14Z7bLZ-4u0/V6_52nhge1I/AAAAAAAAI6g/H424pcBuKWMYq78KH7-BjFu5VGPdi4J2ACLcB/s320/12191068_10101022006672749_7876045414801641183_n.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span>
</span></div>
<br />
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">A few years ago I went to try a CrossFit for the first time. I had such a bad
experience, I swore it off and quickly formed a negative opinion. That
was that. Then </span>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 a yoga class the gym also taught. 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. </span></div>
<br />
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><b><u>What is CrossFit?</u></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-0ehw8uS5_nw/V6_6TaUHZqI/AAAAAAAAI6k/8ez6U2UdK_c_AL6Dbl0jWjxHXtzg19xEwCLcB/s1600/what-is-crossfit-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="https://4.bp.blogspot.com/-0ehw8uS5_nw/V6_6TaUHZqI/AAAAAAAAI6k/8ez6U2UdK_c_AL6Dbl0jWjxHXtzg19xEwCLcB/s320/what-is-crossfit-1.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<br />
<br />
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">It's functional, every day movements performed at a high intensity that can be scaled to your fitness level. Every workout can be scaled to meet and challenge the level you are at to create a healthier and better version of yourself. It is for all ages. We have teenagers and retirees at my gym. </span>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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<br /><div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<u><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What
is a usual gym session like?</span></b></u></div>
<u><b>
</b></u><div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></b></u></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Afterwards is the Weight/Strength
Session. This usually is some type of lift or exercise that helps with form or
strength in the workout.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">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.There are modifications
for every workout for every level. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What
makes a good gym?</span></u></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The first thing that makes a gym one
worth going to are the instructor’s 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. They 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 and safe manner. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">#2 They offer an 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" or even a boot camp. They teach the warmups that are standards,
form for multiple lifts, and instruction on other elements performed in the
class as well. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">#3 The instructors are involved in
the workout. This doesn't necessarily mean they do the work out 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.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Some others that are icing on the
cake are:</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Availability (multiple classes
available for an nonpattern like work schedule)</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Alternating workouts (legs On Monday,
arms on Tuesday, cardio on Wednesday etc etc)</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Good Equipment</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Good Music</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Extra classes (Yoga, lift technique
classes, contest, Holiday get together etc )</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Payment Plans </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> Etc Etc</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">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.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">And
Now. For the Scare factor...."CrossFit is scary and is only for serious
weight lifters"</span></b></div>
<b>
</b><div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">At
least I thought so......</span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-dg4eY856JEo/V6_7XhAwioI/AAAAAAAAI6w/Z8-DaOxhEiww5XPh8DPfycHKV4H1Hp70gCLcB/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="136" src="https://2.bp.blogspot.com/-dg4eY856JEo/V6_7XhAwioI/AAAAAAAAI6w/Z8-DaOxhEiww5XPh8DPfycHKV4H1Hp70gCLcB/s200/images.jpg" width="200" /></a></div>
<br />
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<div align="center">
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<td style="padding: 0in 0in 0in 0in;">
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<td style="padding: 0in 0in 0in 0in;">
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">"I
pick things up and put them DOWN"</span></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">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.</span></div>
<div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></u></div>
<br /><div align="center" class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">How
will CrossFit Impact my running?</span></u></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">3 major ways: Strength, Endurance, </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">and Lung Capacity, </span></div>
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</span>So let’s say you’re running a half marathon (or marathon). You get about
4-5 miles from the finish and your legs just start giving out. They’re just
sore and tired and you can’t make them take another step. What did you do to
train? “Well I ran.” Exactly. When you train your muscles over and over in the
same direction they’re not going to be challenged. They won’t break down and
they won’t regrow. That soreness you feel after a hard workout is the breaking
down of your muscle fibers. When you give them ample time to recover our body’s
mend them together much stronger. You’ve challenged them in a new way to exceed
the expectations you’re going to give them later on down the road in that long
run (of course with the partnered running plan as well). You’ll work your back
muscles and core that gives you a more upright form that enables you to have
proper breathing, as well as stronger arms you pump to pull you up those hills.
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"></span>Some workouts are what we call an AMRAP. This means As Many Reps As
Possible. It usually also coincides with a time given. Meaning, guess what? If
you have a Workout that has AMARAP Pushups for 7 minutes, you’re doing Pushups
for 7 minutes.<span style="mso-spacerun: yes;"> </span>This may have you walking
out of the gym before I even explained what it is. But guess what? What If I told
you you can go as slow as you want AND use a band under your waist to help get
you off the floor? BAM then anyone can do pushups for 7 minutes. You may only
get 10 in but you can say I did it. This how CrossFit really opens up your endurance
threshold. You work at a level you can safely achieve for that amount of time. Within the last minute of any workout you’re exhausted, you’re tired, but you know you
only have 1 more minute. You can do ANYTHING for a minute, especially with a coach
clapping and cheering you on. This is CrossFit. It gets you out of your comfort
zone and into a zone you rarely push yourself too. As runners we can relate to
it as your Anabolic Threshold aka. Red zone. The area where you’re at your
max and you are running on fumes. Guess what? Just like a muscle, that too, with
proper training and body awareness, can become stronger. When you’re running,
when you have that last mile to go, you’re done, you’re spent, guess what, it’s
just (*insert your minute per mile pace*) it’s just 10 more minutes for that
last mile. You can run for 10 more minutes.</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> The threshold change also applies to your lung capacity. CrossFit changed my</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> lung capacity all together. There have been many WOD’s where there
was a 400-800m sprint then as soon as you entered the gym you had to go right to
the next event whether it was weightlifting or a body strength element. Having the strength
in the legs, and the endurance to start pushing farther, I was able to start
running faster and breathing became easier. Constantly challenging my cardiovascular system made my lungs stronger. Before CrossFit, without even looking at my watch, I
knew when I was running an 8:30 minute per mile pace because my breathing
became more labored. After more than a year of CrossFit, an 8:30 pace is now my
easy long distance pace. Your lungs are also like a muscle. When trained and
worked, they too can become stronger.</span></div>
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<b><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Ok,
I’m interested, but, how do I add CrossFit to my running program to make it effective?</span></u></b></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">As an endurance
runner/triathlete you have to treat CrossFit as Cross training. It’s easy to
get addicted into the hype but you must remember what is most important? <u>Staying
injury free.</u> When I’m training for a long distance race I always use the
same training format with the running along with my CrossFit. You build, build,
and then taper. </span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So let’s say I have a marathon 2
months out, my running training plan is as follows:</span></div>
<br />
<ol>
<li><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Sunday/Saturday (depending on my
schedule) Long Runs</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></li>
<li><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2-3 days a week alternating 5-6
miles (Treadmill or Outside Pace Runs)</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></li>
<li><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 semi long run (8-10 miles)</span>
</li>
</ol>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">For CrossFit I follow a similar
format: </span></div>
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<ol>
<li><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 day a week doing strictly weight
lifting (3 , 3x5 70% max weight sets 2 lower body, 1 upper body, to retain
muscle) This usually gets dropped the closer I get to higher mileage weeks.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></li>
<li><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2-3 days a week WOD (Workout of the
Day) going for possible max weight prescribed with each weight.</span></li>
<li><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Thursday/Friday = Taper day, all-out
effort/ less weight </span></li>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Then 3 weeks out, you ideal taper
time, I start tapering with CrossFit. This is either the weekend of your long
run or you just finished your last long run. Your legs are going to be sore and
you will need time to recover. I usually start dropping a class or go as
frequently and start scaling back on weight. </span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2 weeks before the race I usually
only go twice. </span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The week before a race, Tuesday is
usually my last day. If I skipped Monday, I’ll go Tuesday, If I went Monday I’m
done. The more rest, the better. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">ALWAYS, ALWAYS</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
take a day off if you’re sore, even if it means missing more than 2 days a
week. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">ALWAYS </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">take the day
off after your long run.</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">I also listen to my
body, Sore vs Pain are 2 different things. You are GOING to be sore. CrossFit
works different muscle every workout. There will be muscles that will be challenged
that you’ve never used before, it’s to be almost expected. However, pain is
not. If something feels off, go lighter or modify. There is no shame in
modifying. I’ve had problems off and on with my knees. If my knee feels off
from a run earlier that week I’ll go lighter on a movement that involves that
particular area. </span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Ok, I’m intrigued, how do I start?</span></u></b></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Most gyms have a mandatory
introductory class and some have an open gym invitation. You can find out through
either a Facebook page, yelp, or website. Feel free to email any of the
coaches. They will be more than happy to answer your questions. When it comes
to that actual workout this you don’t have to worry about. Most coaches are
great about assessing your limitations and strengths and will be able to give
you one on one advice and attention. They are great about explaining the flow
of the workout as well as showing you modifications to make the workout easier
or a bit more challenging. The people are also amazingly friendly. I’ve dropped
in on quite a few gyms while traveling. I’ve always be met with welcome arms
and very kind people. Don’t’ worry, you’ll soon become attached.</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Roll
the Credits:</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">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.</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">I did. Everyone has been asking
"where did you come from?!" I always smile and say CrossFit. </span></div>
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<a href="http://4.bp.blogspot.com/-x5olC9l3i1g/VjwVV-SZG6I/AAAAAAAAE38/8VsFxvr0Wzs/s1600/shark.jpg"><span style="color: blue; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes; text-decoration: none; text-underline: none;"><span style="mso-ignore: vglayout;"></span></span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> My Gym</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><a href="http://crossfitanacapa.com/"><span style="color: blue;">Crossfit Anacapa</span></a></span></div>
Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-86559351244005892122016-01-27T23:26:00.001-08:002016-01-28T05:29:17.593-08:00What is this Paleo Thing and Why did I chose it?So,<br />
Google Paleo and I guarantee you can find a MUCH MORE scientific explanation than one I'm about to give you. However this blog is intended to be informative to the most simplistic idea, so, here it goes.<br />
Paleo reaches back to studies done on our ancestors. The hunter, gather type. They followed the herds of animals, walking miles, for food and water living off the land. Sure, they didn't live as long as we did (argument one "they didn't live long even though they ate this way") however they were exposed to more elements. Colds, weather, and oh that thing where you were prey to wild animals. Thank goodness we don't have to worry about that now. But yes they ate animal meat and plants whether it were vegetables or fruit. Nothing came from a factory and it wasn't food like product, it was food.<br />
<br />
To really dive in here is Robb Wolf's Website <br />
<a href="http://robbwolf.com/what-is-the-paleo-diet/">Robb Wolfs What is the Paleo Diet</a><br />
<br />
Fast forward a few centuries and here we are. Our food comes out of factories made of chemicals, boxes, and bags. It's the time of convenience! Everything is geared towards mass production and financial earnings. Who cares what it's made of, we have more than we need and at a good price too! ...yet look around.<br />
<br />
We are the worse off, health wise, than ever before. Here are some health statistics from the Center For Disease Control and Prevention:<br />
<br />
More than one-third (34.9% or 78.6 million) of U.S. adults are obese. [Read abstract <em><a href="http://jama.jamanetwork.com/article.aspx?articleid=1832542" target="_blank" title="Link to External Web Site">Journal of American Medicine (JAMA)</a><a class="external" href="http://www.cdc.gov/Other/disclaimer.html"></a></em>]<br />
<li>Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of<b> preventable death</b>. [<a href="http://www.nhlbi.nih.gov/health-pro/guidelines/archive/clinical-guidelines-obesity-adults-evidence-report" target="_blank" title="Link to External Web Site">Read guidelines</a><a class="external" href="http://www.cdc.gov/Other/disclaimer.html"></a>]</li>
<li>The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight</li>
<br />
<br />
Yet, Instead of doing something to PREVENT this we are merely treating it. We get sick, we go to the doctor, we get a pill. We fight it off, get sick again get a pill. NOW don't think I'm knocking modern science but, let me tell you a secret about our body <i>What we eat has a MUCH BIGGER effect on how we function than we could POSSIBLY IMAGINE</i> and I am LIVING PROOF.<br />
<br />
To really dig deep:<br />
<br />
<b>66% of us are overweight, 33% are considered obese, and those numbers are only </b><a href="http://www.cdc.gov/obesity/data/trends.html" target="_blank" title="Obesity Statistics Getting Worse"><b>getting worse</b></a><b>.</b><br />
<br />
Do you feel tired? Run Down? Have you drank any water lately?<br />
Are you fatigued all the time? have a hard time sleeping? how much sugar was in that last meal?<br />
Do you always feel super swollen when you've just eaten a meal? ....how much wheat/bread like products did you have?<br />
<br />
It's amazing. We really think we know our bodies but it actually has lots up his or her sleeves. <br />
<br />
I wasn't obese when I started this by any means but something was off.<br />
I was CONSTANTLY eating and not getting full, constantly working out not loosing weight or gaining muscle.<br />
I even thought I was somewhat diabetic. My energy levels fluctuated so much, even to the point where I went and got 15 blood work tests done. I just knew something wasn't right. FUNNY enough it wasn't anything genetic, it was what the poor energy sources I was giving my system then over using it to the point where I was running on nothing by carb, starch , and sugar with a side of vegetables and a handful of meat sources.<br />
<br />
Paleo, to me, was like cleaning out my pipes. I had all this junk in my body and it was pulling me down. I couldn't go more than 2-3 hours without a crash feeling like I HAD TO EAT !! FEED THE GREMLIN! <br />
Giving up sugary foods and bread made me realize it was those that was causing my yo yo like energy spikes..."oh I'm tired here, let me eat a cookie"...2 hours later "OMG I"M GOING TO DIE I"M SO TIRED" ....<br />
so on and so forth....<br />
<br />
So, in a nutshell, Copied from Nom <a href="http://nomnompaleo.com/">Nom Paleo's Website</a>, here is a good explanation of what the Paleo Lifestyle (noticed I never use the word DIET) is.<br />
<br />
<br />
<b>Eat whole, unprocessed, nutrient-dense, nourishing foods.</b> Prioritize grass fed and pastured meats and eggs, wild-caught seafood, and vegetables. Enjoy fruit, nuts, and seeds in moderation.<br />
<ul>
<li><strong>Avoid foods that will harm us by causing systemic inflammation, wrecking our guts, or derailing our natural metabolic processes.</strong> Abstain from toxic, pro-inflammatory foods like gluten-containing grains, legumes, sugar, and the laboratory-concocted Frankenfoods found in the middle aisles of your neighborhood supermarket.</li>
</ul>
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<a href="http://faculty.mtsac.edu/trevell/bio1/bio1resources/FoodPyramid.pdf">Food Pyramid Fail</a></div>
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One fact that still is pretty laughable is the food pyramid, the old one that is. Do you guys remember that?</div>
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Here is a food pyramid from the 1980's. We all remember this right? Something that kind of really stood out to me in William Davis's " Wheat Belly"</div>
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"The sad truth of the proliferation (aka rapid increase in numbers) of wheat products in the American diet parallels the expansion of our waists . Advice to cut fat and cholesterol intake and replace the calories with whole grains that was issued by the National Heart, Lung, and Blood Institute through it's National Cholesterol Education Program in 1985 coincides precisely with the start of a sharp upward climb in body weight for men and women . Ironically , 1985 also marks the year when the Centers for Diseases Control and Prevention (CDC) began tracking body weight statistics, tidily documenting the explosion in obesity and diabetes that began that very year".</div>
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....crazy...maybe this whole frankensteined bread movement isn't good....</div>
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...more on Wheat/Gluten later. That itself is a WHOLE HUGE post ....</div>
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Paleo may seem highly restrictive at first but here is my tip, don't, I repeat, do not go COLD turkey. Do not be like a lot of the TV shows you see and throw everything out. To me, that is a huge no no. <br />
Search Paleo Meals on Pinterest, find something simple to make for dinner ( Hamburger patties on lettuce with avocado and tomato's is one of my go to meals) and go from there. I always try to KISS new situations...aka KEEP IT SIMPLE SILLY. You don't have to go and cook gourmet meals the first week.. NO, this will overwhelm you and make you want to just eat a tub of cookie dough.<br />
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In my next blog post I plan on posting tips on how to transition into Paleo so KEEP AN EYE OUT FOR THAT.<br />
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If you read my introduction you have a little info on WHY I chose to do this but to review I'll go quickly.<br />
I had a hard time at work, especially on my 12-8:30 shifts staying full and focused. I wasn't lifting or running as well as I knew I could, and I was just ready to take things to the next level. Around Thanksgiving I saw my gym was going to start a Paleo Challenge for the month of January. I'm not very good at keeping new habits around so I knew if this was something I wanted to do I would need to do research . After doing so, I realized this was something I wanted to do. I slowly transitioned in cutting out something every week, adding more and more meals, and slowly getting rid of things in my kitchen that didn't serve my health. (MORE ON THAT LATER)<br />
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Paleo has been the BEST thing I've ever done for my fitness. <br />
I HAVE ENERGY<br />
I HAVE THE FEELING OF BEING FULL<br />
I CAN EAT LOTS OF FOOD<br />
MY FACE IS GLOWING AND SMOOTH<br />
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because I gave up bread, cookies, and meals out of box. <br />
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My body<b> AND YOURS</b> is worth more than a craving. Sometimes I have to remind myself that when I've hit a moment of weakness this challenge, but everyday I wake up knowing I am worth it. <br />
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Thanks for reading! <br />
Stay tuned for more posts on this challenge!<br />
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<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-50534250570343279912016-01-26T22:43:00.000-08:002016-01-27T23:27:47.198-08:00Paleo Challenge turned Lifestyle-An introductiom<br />
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My Introduction</div>
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To see more posts about my challenge/lifestyle click the links below!</div>
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<a href="http://runningredhead04.blogspot.com/2016/01/what-is-this-paleo-thing-and-why-did-i.html">What is Paleo and Why did I decided to choose it?</a></div>
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Have you ever heard the term skinny fat?<br />
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That was me.<br />
Looking at me you would have thought I was in shape. I ate "healthy", but wasn't able to do much. I couldn't run and couldn't hike without heavy breathing and knee braces on both legs. I was fed up with being weak<br />
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By March 2015<br />
I was running 3-4 times a week and doing Crossfit 3-4 times a week. Unfortunately, I was the heaviest I've ever been and wasn't getting any stronger or faster. I was frustrated.<br />
I wasn't until I later saw this pictures of myself that really gave me a wakeup call . Before I move to California I had a body analysis at my gym. I was 138 lbs, 24% body fat...yikes<br />
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Then it came time for a move off the Hawaiian Island to southern California where I found an amazing Crossfit Gym. Not soon after joining the gym, while training for my half ironman, I wrecked pretty hard on my bike. Again, super frusturated. I was very limited with a lot of the weight training at the gym, yes I still went. However, my gym was amazing. They worked all around my modifications and gave me great workouts while my wrist/hand was in a brace. After about a month of still having to modify I realized I wasn't getting any stronger even with my leg lifting. I was stuck at the same weights for weeks. The biggest tell was that after a day or two of not working out my muscle gain would leave, and I wasn't recovering from my wrist injury as fast as I thought I should. I approached one of my coaches and one of the first things he asked was "how much protein are you eating". Granted I tracked all my food but only for calories sake. I shrugged and said I didn't pay much attention to that. He told me with all the training/running I do, I should be eating 1gram of protein per pound. I was shocked. Eating 140 grams of protein seemed like a lot! He told me eat normal that day then the next day try to get up to around 120-130 grams then over the week try to hit 140 every day.<br />
That day was also the day I found out that starting Jan 2. my gym was going to do a Paleo challenge. It involved BMI test as well as a month of eating paleo. I was intrigued and did research the following week of what exactly that diet entails. I've had friends do the Whole 30 but knew there was no way I was strong enough to do such a thing. My slow transition to Paelo began around right before Thanksgiving. I started using MyfitnessPal to track everything I ate to make sure I was eating the right amount of protien as well as slowly making my meals more and more Paelo.<br />
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As my meals changed, I noticed something. My skin, it was glowing and my adult acne was disappearing. My hanger (yes angry hunger ) was disappearing. I could work more than 2 hours and not feel like I was going to have a hunger attack. One of the best things that could have happened was I finally experienced the feeling of being full!<br />
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Before Paleo this was my routine:<br />
Wake up: eat cereal<br />
2 hours later eat coffee, toast eggs, and an orange<br />
1 hour before work I'd have a turkey sandwhich (whole wheat bread and turkey meat with cheese is healthy, right?) with an apple, a serving size of chips, and yogurt and an orange/strawberries. <br />
On the way to work grab the occasional White Chocolate Mocha from Starbucks.<br />
At work I'd have either another sandwhich or leftovers, while grazing on cookies, yogurt, coffee, and fruit. I would eat sugary items to give me energy to make it between breaks . I would get so tired all of a sudden, rush to the back, and down more sips of my sugary coffee I needed to get me through my shift. <br />
Home late , so in pops a pizza. I'd topped it with veggies and turkey pepperoni. Not exactly healthy but hey, it has vegetables right?<br />
Bed snack was either popcorn, a bowl of ice cream or cereal. I worked hard, I deserve a treat right?<br />
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....man...<br />
No wonder I was a constant yo yo of emotions and hunger . I dreaded working 8 hour shifts. I just hoped I had enough energy to make it through the shift. Little did I know I was pumping my body full of sugar and nothing that was really nutritional. My crashes were hard and my emotions were all over the place. As I slowly replaced more food items I became more aware of how I felt when I ate certain things. <br />
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I also became more aware of how I looked. My clothes (that I had just purchased in September) were becoming more loose. I don't believe in scales, so I don't have one. I had no clue what my weight was until I had a Body Fat Analysis recently done at my gym. The results from June-January were AMAZING.<br />
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In June 2015 I weighed 140 (my heaviest being 145 earlier that year) 24% Body Fat<br />
January 2nd 2016 I weighed 138 18% Body Fat<br />
January 12th no weight no body fat <br />
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My half marathon has gone down from a 2:05 to a 1:48<br />
My Back squat went from a 115 to a 135<br />
My dead lift went from a 115 to a 175 :)<br />
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This blog is meant to track my journey through this Paleo Lifestyle . This includes running, crossfit, meals, and or other things in life that Paelo improves. <br />
I plan to also have Paleo meals tab as well to hopefully inspire as well as learn more about meals that are Paleo Approved. <br />
Please feel free to ask, comment, or share. <br />
This is meant to inspire, as well as provoke interest and questions.<br />
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:) Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-29890336946690003432015-11-06T08:18:00.001-08:002015-11-06T08:18:36.488-08:00Fitness Friday: 12 miles and Santa Clarita Half Marathon<br />
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Sunday- 12 mile run 8:09 Pace TT- 1:37:56 (Last long run before Santa Clarita Half Marathon)<br />
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Monday- 2 mile speed work<br />
Tuesday- Swim Class 1,800 Meters and Crossfit 3 x 5 minute session<br />
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<li> 400m run</li>
<li> 30 wall balls</li>
<li> 10 ring rows</li>
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Wednesday- Crossfit For time : Alternating jump ropes and Front Press (150, 12, 120, 9, 90, 6, 60, 4)<br /><br />
Thursday- Day Off<br />Friday- Light Biking on stationary: 30 minutes<br />
Saturday : Planned easy 5K + Expo<br />
Sunday : SANTA CLARITA HALF MARATHON!<br />
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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.<br />
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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.<br />
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Coming Soon: Product reviews on Flip Belt & Asic's Kayano 22!<br />
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-501253381698111752015-11-05T19:12:00.000-08:002015-11-05T19:12:00.801-08:00Crossfit : From A Runner's Perspective <div class="separator" style="clear: both; text-align: center;">
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A little background:</div>
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.<br />
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The Beginning: </div>
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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. <br />
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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. <br />
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What is a usual gym session like?</div>
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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. </div>
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Afterwards is the Weight/Strength Session. This usually is some type of lift or exercise that helps with form or strength in the workout.</div>
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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:</div>
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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.</div>
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There are modifications for every workout for every level </div>
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Why was this gym so amazing/What makes a good gym?</div>
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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. </div>
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#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. <br />
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#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.<br />
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Some others that are icing on the cake are :<br />
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Availability (multiple classes available for an nonpattern like work schedule)<br />
Alternating workouts (legs On monday, arms on tuesday, cardio on Wednesday etc etc)<br />Good Equipment<br />Good Music<br />Extra classes (Yoga, lift technique classes, contest, Holiday get togethers etc )<br />Payment Plans <br /> Etc Etc<br />
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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.<br />
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And Now..For the Scare factor...."Crossfit.is scary and is only for serious weight lifters"<br />At least I thought so......</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="220" src="http://3.bp.blogspot.com/-96KXn_gLHBg/VjwMpgSRHtI/AAAAAAAAE3s/PTOzFijkFME/s320/Pick-Things-Up.jpeg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"I pick things up and put them DOWN"</td></tr>
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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.<br />
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Here is a true fact: YOU DON'T HAVE TO GO HEAVY 100% of the time.<br />
I listen to my body, I know what I can and can't do, and I respect that...aka I don't go crazy. <br />
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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. <br />
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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.<br />
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Ok, So how is Crossfit beneficial for me?</div>
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Things become easier physically and mentally. </div>
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Stairs are easier to climb, that heavy breathing thing? yeah, it becomes easier.</div>
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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).</div>
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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.</div>
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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. </div>
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Roll the Credits:</div>
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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 </div>
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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.</div>
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I did . Everyone has been asking "where did you come from ?!" I always smile and say Crossfit. </div>
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<a href="http://crossfitanacapa.com/">Crossfit Anacapa</a></div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-50776864347727712432015-06-22T16:53:00.000-07:002015-06-22T17:14:24.218-07:00Product Spotlight of the Week- Protein Powder<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-jOjQOjZ5Y6s/VYifBZHznCI/AAAAAAAAEwc/FQdzHbPhG98/s1600/Picture-1193.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="154" src="http://2.bp.blogspot.com/-jOjQOjZ5Y6s/VYifBZHznCI/AAAAAAAAEwc/FQdzHbPhG98/s320/Picture-1193.png" width="320" /></a></div>
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Hey guys,<br />
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?<br />
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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.<br />
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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.<br />
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<a href="http://2.bp.blogspot.com/-0H-r84F4Kuw/VYifKbTUxCI/AAAAAAAAEwk/syNA7WY4Az8/s1600/ProteinShakeMix_us_eng.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-0H-r84F4Kuw/VYifKbTUxCI/AAAAAAAAEwk/syNA7WY4Az8/s1600/ProteinShakeMix_us_eng.jpg" /></a></div>
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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.</div>
Arbonne nutrition products exclude :<br />
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<li>GMO ingredients</li>
<li>Artificial flavor and colors</li>
<li>High fructose corn syrup </li>
<li>Gluten </li>
<li>Artificial sweeteners</li>
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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. </div>
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If what I said doesn't convince you enough, here is a spread sheet , comparing other similar products, that BLEW ME AWAY.<br />
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CLICK TO EXPAND PICTURE</div>
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<a href="http://1.bp.blogspot.com/-ebvX76nlLBA/VYicqN-I4FI/AAAAAAAAEwA/p7EZjqZgt4A/s1600/20150622_133633.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://1.bp.blogspot.com/-ebvX76nlLBA/VYicqN-I4FI/AAAAAAAAEwA/p7EZjqZgt4A/s640/20150622_133633.jpg" width="640" /></a><a href="http://1.bp.blogspot.com/-R6PMDg4T-os/VYie7DHORtI/AAAAAAAAEwU/KT55lLEHrz0/s1600/Product-Knowledge-Vanilla-Protein2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-R6PMDg4T-os/VYie7DHORtI/AAAAAAAAEwU/KT55lLEHrz0/s320/Product-Knowledge-Vanilla-Protein2.jpg" width="247" /></a></div>
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<a href="https://dl.dropboxusercontent.com/u/35551374/Protein%20comparison%20chart.pdf" target="_blank">Protein Comparison Chart</a></div>
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If you can't see the pic click on the link above to go to the page</div>
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<a href="http://www.arbonne.com/PWS/LoriSharp/store/AMUS/product/Vanilla-Protein-Shake-Mix-Powder-US-2070,1476,272.aspx" target="_blank">Protein Powder Link</a> </div>
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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.</div>
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<a href="http://www.arbonne.com/pws/lorisharp/tabs/home.aspx">My Homepage</a></div>
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<a href="https://www.facebook.com/Lorisharparbonne">Facebook Page</a></div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-66096981975650413052015-06-09T17:20:00.000-07:002015-06-09T17:27:49.516-07:00Kona Half Marathon Training Run- Running around Lava, Inspired by Ironman athletes, and a new record<div>
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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 . </div>
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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).</div>
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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. </div>
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<a href="http://4.bp.blogspot.com/-rCkWEqwIkE8/VXdxDx7NqnI/AAAAAAAAEu8/JEm4fdSXdKw/s1600/Course-Map-Half-Marathon-revised-01-300x233.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" src="http://4.bp.blogspot.com/-rCkWEqwIkE8/VXdxDx7NqnI/AAAAAAAAEu8/JEm4fdSXdKw/s400/Course-Map-Half-Marathon-revised-01-300x233.png" width="400" /></a></div>
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<span style="color: red;">Mile 1</span> 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 <span style="color: red;">(Miles 1 and 2)</span></div>
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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.</div>
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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</div>
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When I got to the turn around it was like I was finally out of the sand and I was SAILING...</div>
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wow wee. WHAT a difference having the wind on your back!</div>
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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.</div>
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<span style="color: red;">Miles 3 and 4</span> 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, <span style="color: red;">(mile 2)</span> , 8:41 <span style="color: red;">(mile 3) </span>and 8:48 <span style="color: red;">(mile 4)</span></div>
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By <span style="color: red;">Mile 4.5</span> 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<span style="color: red;"> mile 5 </span>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.</div>
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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. </div>
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My legs were flying and by <span style="color: red;">mile 6 and 7</span> 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.</div>
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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. </div>
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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. </div>
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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.</div>
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I was at <span style="color: red;">Mile 9.5</span> 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. </div>
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<span style="color: red;">Miles 10 and 11 </span>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. </div>
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I got to <span style="color: red;">11.5 </span>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.</div>
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<span style="color: red;">During mile 12</span>, 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 <span style="color: red;">mile 10 and 11</span>, 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?</div>
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When my watch beeped at <span style="color: red;">mile 13</span> 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!</div>
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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. </div>
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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.</div>
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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. </div>
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I finished</div>
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Got some ice water</div>
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then after I cooled down, a banana and chocolate protein milk..nom nom nom :)</div>
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My overall distance was 14.21 (whoops)</div>
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Average Pace : 8:36</div>
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Elevation Gain: 246 feet</div>
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Watch: Garmin Forerunner 220 (Purple)</div>
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Shoes: Asic Kayanos (My Cinderella shoes)</div>
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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.</div>
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I've had a 2:07, a 2:05, and 2:03 even</div>
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This time around I've incorporated Crossfit at <a href="http://www.hilohealth.coop/" target="_blank">(Hilo Health Co-Op)</a> 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!</div>
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I can handle hills easier and my lung capacity seems to no longer be a huge issue . </div>
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It was a great day. I just hope I can maintain my condition and keep the muscles ready for the race in 2 weeks :)</div>
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Thanks for reading!</div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-8545210522460848122015-02-26T10:08:00.000-08:002015-02-26T10:08:10.913-08:00Weekly Goal Plans - Starting March Right :)<div class="separator" style="clear: both; text-align: center;">
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So sadly, the last half of February got away from me.<br />
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I personally fell into this place of ...well, lack of motivation. I was sidelined with another sickness as well as injured for a week.<br />
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Some job aspects fell apart (again) yet, strangely opened the door for something that I should have been pursuing all along.<br />
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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. :)<br />
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<b><span style="font-size: large;">Health</span></b><br />
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<li>Continue " adapted Whole 30" plan by focusing on eliminating as much "added in sugar" in my meals</li>
<li>Continue " adapted whole 30 plan" by creating meals from scratch and at least processed as possible</li>
<li>Continue " adapted whole 30 plan" by making conscious choices for cravings AKA, only eating half the suggested serving sizes on "non kosher" items</li>
<li>Continue " adapted whole 30 plan " by always having bananas, Larabars, or an apple available in my bag while out of the house</li>
<li>Continue "adapted whole 30 plan" by substituting carb loaded sides for vegetables and or healthier options.</li>
<li>Carry hydroflask with me, drinking 2 containers worth of water a day.</li>
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<span style="font-size: large;"><b>Love</b></span></div>
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<li>Be more purposeful about making larger dinners for leftovers for husbands lunch</li>
<li>Evening walks on day's off</li>
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<span style="font-size: large;"><b>Fitness</b></span></div>
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<li>Finish YBB Choreography</li>
<li>Rent Studio for YBB Class</li>
<li>Teach at least one YBB Class in March</li>
<li>Attend at least 5 yoga classes</li>
<li>Complete half marathon and be thankful for my time and ability </li>
<li>Work on a Handstand once a week</li>
<li>Attend a HUT workout once a week (no matter how much I don't want to go).</li>
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<b><span style="font-size: large;">Growth</span></b></div>
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1, Finish books (including "It Starts With food") By the end of March.</div>
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2. Talk less, listen more</div>
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3. Be thankful before I start to complain </div>
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4. Take facebook app off of homescreen</div>
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<b><span style="font-size: large;">Home</span></b></div>
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<li>Sell at least one item, from sell pile, once a week online</li>
<li>Organize one room, a week</li>
<li>Take two donation trips to Salvation Army</li>
<li>Continue couponing</li>
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<span style="font-size: large;"><b>Finances</b></span></div>
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<li>Continue grocery /money envelope program </li>
<li><strike>Pay off Macy's Card </strike> <b>YAY!!!!</b></li>
<li>Continue $50-$100 a week savings</li>
<li>Pay $100-$200 in debt towards both accounts</li>
<li>Save at least $100 for Boston Trip</li>
<li>Swagbuck/Shopkick more to earn free groceries again</li>
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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. </div>
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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. </div>
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What are some goals you plan on making/achieving in the coming months?</div>
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<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-14552444433044679912015-02-08T14:11:00.002-08:002015-02-08T14:11:41.739-08:00Weekly Round Up- Training, Sprint Triathlon, and Funk <span style="background-color: magenta;"><br /></span>
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<span style="background-color: magenta; font-size: large;">Weekly Roundup</span></div>
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<span style="background-color: magenta; font-size: large;">Half Marathon Training, a Triathlon, and Some more FUNK</span></div>
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I had a really awesome training week as we are 5 weeks (4 full training weeks) out from the Hilo Half Marathon. </div>
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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.</div>
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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. :) </div>
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<a href="http://3.bp.blogspot.com/-7JihfrktyiM/VNfVQHxuuNI/AAAAAAAAEl8/0u8ypAWQhy0/s1600/1558521_10100779370522539_8406463039421756164_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-7JihfrktyiM/VNfVQHxuuNI/AAAAAAAAEl8/0u8ypAWQhy0/s1600/1558521_10100779370522539_8406463039421756164_n.jpg" height="180" width="320" /></a><b>Monday</b>- 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.</div>
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<b>Tuesday</b>- 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. </div>
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I did 1 lap around the track (400)...walked for 200, jogged for 200,</div>
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sprint for 200, walked for 100, Jog for 100, </div>
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Repeat 6 times</div>
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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</div>
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<tr><td class="tr-caption" style="text-align: center;">My view of beautiful Hilo Bayfront before my run </td></tr>
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<b>Wednesday - </b>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.</div>
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<tr><td class="tr-caption" style="text-align: center;">Beautiful view of Honoli'i surf park during our run</td></tr>
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<b>Thursday- </b>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 .</div>
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<b>Friday -</b> 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</div>
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<b>Saturday- </b>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</div>
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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. </div>
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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. </div>
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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. </div>
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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. </div>
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lol Not spoiled at all :) I mean where else can you buy a fresh coconut after a run? </div>
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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. </div>
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<b> Sunday </b>- 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...</div>
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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. </div>
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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. :)</div>
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It was a fun race and good way to start off Sunday morning.</div>
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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. </div>
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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.</div>
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Thanks for reading</div>
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Stay posted</div>
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Stay Healthy :)</div>
Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-78322844932513566592015-02-06T10:33:00.000-08:002015-02-06T10:33:00.239-08:00Uptown Funk Core Challenge-Day 4<br />
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Today is day 4 of my Uptown Funk Core Challenge.<br />
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So far I haven't really heard from anyone that wanted to jump on with me on this challenge, but that's fine :)<br />
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It's been a good challenge for myself so far.<br />
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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.<br />
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Day 1 was difficult because in order to get the video recording right, I ended up having to do the video 3 times.<br />
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Day 2 was probably the hardest because I was SUPER sore. Even laughing hard was rough<br />
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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<br />
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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.<br />
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It's still not too late to join in, you could start today and make it a 3 day challenge!!!<br />
<br />
Can you do an ab workout 3 days in a row?, I think you can :)<br />
<br />
Here is the link to the actual video<br />
<a href="https://www.youtube.com/watch?v=u2EGLIyDkXE&feature=youtu.be" target="_blank">Uptown Funk Ab workout</a><br />
<br />
And the link to the original challenge :)<br />
<br />
<a href="http://runningredhead04.blogspot.com/2015/02/uptown-funk-core-challenge-are-you-up.html" target="_blank">Uptown Funk Ab challenge</a>Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com1tag:blogger.com,1999:blog-4267297704959639871.post-33150543715358159952015-02-03T14:49:00.002-08:002015-02-03T14:49:24.089-08:00Uptown Funk-Core Challenge- Are YOU up for it?<br />
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<b><span style="font-size: 36.0pt; line-height: 115%; mso-bevel-capbot-bevelstyle: 0; mso-bevel-capbot-dpiheight: 0pt; mso-bevel-capbot-dpiwidth: 0pt; mso-bevel-captop-bevelstyle: 1; mso-bevel-captop-dpiheight: 2.5pt; mso-bevel-captop-dpiwidth: 10.0pt; mso-bevel-colorcontour-alpha: 100.0%; mso-bevel-colorcontour-color: #4471A6; mso-bevel-colorcontour-colortransforms: shade=75000; mso-bevel-colorcontour-themecolor: accent1; mso-bevel-dpicontour: .5pt; mso-bevel-dpiextrusion: 0pt; mso-bevel-material: 7; mso-effects-reflection-align: bottom; mso-effects-reflection-angdirection: 5400000; mso-effects-reflection-angfadedirection: 5400000; mso-effects-reflection-anglekx: 0; mso-effects-reflection-angleky: 0; mso-effects-reflection-dpidistance: .394pt; mso-effects-reflection-dpiradius: 1.0pt; mso-effects-reflection-pctalphaend: 0%; mso-effects-reflection-pctalphastart: 50.0%; mso-effects-reflection-pctendpos: 50.0%; mso-effects-reflection-pctstartpos: 0%; mso-effects-reflection-pctsx: 100.0%; mso-effects-reflection-pctsy: -100.0%; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 \#7293C9 4 100000 tint=75000 shade=75000 satm=170000\,49000 \#4B78BB 4 100000 tint=88000 shade=65000 satm=172000\,50000 \#3268A9 4 100000 shade=65000 satm=130000\,92000 \#2F5C92 4 100000 shade=50000 satm=120000\,100000 \#2E5B90 4 100000 shade=48000 satm=120000"; mso-style-textfill-type: gradient; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: 0pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: none; text-transform: uppercase;"><span style="color: blue;">Are you up for the Challenge?</span><o:p></o:p></span></b></div>
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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. </div>
<br />
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.<br />
<br />
So, here is my challenge to you. Can you do this video, 7 days in a row. Here are the rules:<br />
<br />
1. You don't have to do the entire video, only do as much as you can<br />
2. You don't have to do everything EXACTLY how they do it. I myself have to modify some things<br />
3. Attempt this video every day for 7 days<br />
4. Comment/respond that you did the video on either my FB or Blog<br />
5. You don't have to record yourself<br />
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.<br />
7. Have FUN with it knowing you're improving your health and having fun<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/lfDssZkhmyU/0.jpg" src="http://www.youtube.com/embed/lfDssZkhmyU?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
So.. here goes day 1!<br />
<br />
Here is the link to the actual video<br />
<a href="https://www.youtube.com/watch?v=u2EGLIyDkXE&feature=youtu.be" target="_blank">Uptown Gymnastics Video </a>Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-23292739438819072222015-02-02T10:21:00.001-08:002015-02-02T10:21:12.376-08:00Weekly Goals- February 2nd-8th<div class="separator" style="clear: both; text-align: center;">
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It's that time of the week again, Monday, Fun day :)<br />
<br />
I brewed some coffee this morning and then figured out what I wanted to accomplish this week:<br />
<br />
<b>Fitness</b><br />
<br />- Do 1 speed workout<br />
- Do 2 weight workouts<br />
- Attend 1 yoga class<br />
- Run 8-10 miler<br />
<br />
<b>Home </b><br />
<br />
- Deep clean/organize kitchen<br />
- trip to Salvation Army ( every day I've been finding one thing to get rid of and now my pile is pretty big :)<br />
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<a href="http://1.bp.blogspot.com/-zPJgdS5-g04/VM--k2w5RoI/AAAAAAAAEkg/JS4YlL93RRY/s1600/20150202_081130.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-zPJgdS5-g04/VM--k2w5RoI/AAAAAAAAEkg/JS4YlL93RRY/s1600/20150202_081130.jpg" height="180" width="320" /></a></div>
<br />
<br />
<b>Health</b><br />
- Drink enough water to fill my Hyrdoflask twice a day<br />
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<br /><br />
-Utilize my Bodybug calorie band once again when I'm working out <br />
<br />
<br />
What's one thing you want to accomplish this week?Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com1tag:blogger.com,1999:blog-4267297704959639871.post-75174561792802068152015-02-01T21:18:00.003-08:002015-02-01T21:19:13.940-08:00Flab Attack February <div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
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...<br />
<br />
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".<br />
<br />
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 ..<br />
<br />
<span style="color: blue;">Monday- Weight training/Yoga </span><br />
<span style="color: #4c1130;">Tuesday- Track workout</span><br />
<span style="color: #660000;">Wednesday- Easy group run , 4-5 miles</span><br />
Thursday- Training run with client (long distance)<br />
<span style="color: blue;">Friday- Weight Train/Yoga</span><br />
<span style="color: #0c343d;">Saturday- Group Long run, preparing with race pace</span><br />
<span style="color: #0c343d;">Sunday- Group run (easy long miles)</span><br />
<br />
<br />
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.<br />
<br />
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 .<br />
<br />
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.Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-36672196933412886822015-01-21T23:52:00.002-08:002015-01-21T23:52:52.630-08:00Weekly Goal Planning<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-SkklRAM5Vh4/VMCcuUmcwZI/AAAAAAAAEjY/rrwTekxbvPo/s1600/Money-Saving-Mom.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-SkklRAM5Vh4/VMCcuUmcwZI/AAAAAAAAEjY/rrwTekxbvPo/s1600/Money-Saving-Mom.png" height="158" width="320" /></a></div>
<br />
For those of you that love blogs about couponing, savings, and just general life tips , I would HIGHLY suggest checking out <a href="http://moneysavingmom.com/" target="_blank">Money Saving Mom </a><br />
<br />
It's a great website and has lots of great info. I have it booked marked on my website browser.<br />
<br />
This being said, one thing that I've really enjoyed that she does is her weekly (Monthly?) goals. <br />
<br />
<br />
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<br />
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.<br />
<br />
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<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="color: purple;"><b>January 19th- 25th</b></span></div>
<div style="text-align: center;">
<span style="color: purple;"><b>Goals</b></span></div>
<div style="text-align: left;">
<span style="font-size: large;"><b>Househo</b><b>ld Goals</b></span></div>
<div style="text-align: left;">
</div>
<ol>
<li><b><strike>Budget weekly finances</strike></b></li>
<li><b><strike>Get rid of 1 household item</strike></b></li>
</ol>
<div>
<b><span style="font-size: large;">Fitness Goals</span></b></div>
<div>
<b><br /></b></div>
<div>
<ol>
<li><b><strike>Do 1 speed workout</strike></b></li>
<li><b><strike>Run an 8 mile session</strike></b></li>
<li><b><strike>Attend 1 yoga class</strike></b></li>
<li><b>Spend 10 minutes practicing yoga inversion</b></li>
<li><b>Spend 15 minutes with guided meditation </b></li>
</ol>
<div>
<b><span style="font-size: large;"><br /></span></b></div>
</div>
<div>
<b><span style="font-size: large;">Personal Goals</span></b></div>
<div>
<ol>
<li><b><strike>Write 2 blog posts</strike></b></li>
<li><b><strike>Finish Inferno Book</strike></b></li>
<li><b>Make 1 phone call to friend</b></li>
</ol>
<div>
<b>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).</b></div>
</div>
<br />
<div style="text-align: left;">
<span style="color: purple;"><b><br /></b></span></div>
<div style="text-align: left;">
<b>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. </b></div>
<div style="text-align: left;">
<b><br /></b></div>
<div style="text-align: left;">
<b>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.</b></div>
<div style="text-align: left;">
<b><br /></b></div>
<div style="text-align: left;">
<b>What could be that one goal be that you could set for the week?</b></div>
Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-51103679081229728442015-01-15T19:47:00.000-08:002016-04-04T10:04:54.741-07:00Hilo's Big Island Running Company Store<!--[if gte mso 9]><xml>
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<a href="http://4.bp.blogspot.com/-NuZqRdKp8ME/VLiAEXq3YMI/AAAAAAAAEgM/MfThUO0izfI/s1600/20150115_120542.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-NuZqRdKp8ME/VLiAEXq3YMI/AAAAAAAAEgM/MfThUO0izfI/s1600/20150115_120542.jpg" width="180" /></a><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="color: red;">BIG ISLAND RUNNING COMPANY</span></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="color: red;">HILO, HAWAII </span> </span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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). </span></div>
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<a href="http://2.bp.blogspot.com/--E2awNeKtks/VLiCb9gF0kI/AAAAAAAAEhc/qugIqsunbM4/s1600/20150115_122822.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><img border="0" height="180" src="https://4.bp.blogspot.com/-OYPCoLgEG7M/VLiAD2bt9iI/AAAAAAAAEgI/RCpZOCfNtH8/s1600/20150115_120617.jpg" width="320" /></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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.</span></div>
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<a href="http://1.bp.blogspot.com/-7YndqqjBIQw/VLiCZhnRs5I/AAAAAAAAEhI/ON55rpVQlyc/s1600/20150115_121005.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://1.bp.blogspot.com/-7YndqqjBIQw/VLiCZhnRs5I/AAAAAAAAEhI/ON55rpVQlyc/s1600/20150115_121005.jpg" width="320" /></a><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span></div>
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<a href="http://2.bp.blogspot.com/-YCaP0qt5Sd4/VLiAFSJnw5I/AAAAAAAAEgY/I_3i3uMC-Mg/s1600/20150115_120642.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-YCaP0qt5Sd4/VLiAFSJnw5I/AAAAAAAAEgY/I_3i3uMC-Mg/s1600/20150115_120642.jpg" width="320" /></a></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span></div>
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<a href="http://3.bp.blogspot.com/-fakqSRoBnpc/VLiCXWJBKRI/AAAAAAAAEg4/7rdm9J6DaL8/s1600/20150115_120745.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-fakqSRoBnpc/VLiCXWJBKRI/AAAAAAAAEg4/7rdm9J6DaL8/s1600/20150115_120745.jpg" width="180" /></a></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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.</span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span></div>
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<a href="http://4.bp.blogspot.com/-O5x6RrI-bRM/VLiEcv5skzI/AAAAAAAAEh8/QcPolDjZr-M/s1600/20150115_122707.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-O5x6RrI-bRM/VLiEcv5skzI/AAAAAAAAEh8/QcPolDjZr-M/s1600/20150115_122707.jpg" width="320" /></a></div>
<br />
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<a href="http://4.bp.blogspot.com/-MHpnwOOOA24/VLiCbAgFFAI/AAAAAAAAEhQ/xoKeTBdGOMM/s1600/20150115_122707.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span></div>
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<a href="http://3.bp.blogspot.com/-I55Qn6G339o/VLiGRu4LgiI/AAAAAAAAEiY/hNSjdxgFWFY/s1600/20150115_120914.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;">Group Runs</a></div>
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Wednesday- 5:00pm </div>
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Saturday - 6:30am </div>
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<a href="http://2.bp.blogspot.com/-gsH2b-_6zGk/VLiGYzSNClI/AAAAAAAAEig/8IeRY0QhON8/s1600/20150115_120914.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-gsH2b-_6zGk/VLiGYzSNClI/AAAAAAAAEig/8IeRY0QhON8/s1600/20150115_120914.jpg" width="320" /></a></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">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. </span>
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COME RUN WITH US!</div>
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Website and Hours</div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-24257434147267553782015-01-15T10:10:00.002-08:002015-01-15T10:11:21.613-08:002015- Revamping, Revitalizing, and Relocation<div style="text-align: center;">
<span style="color: red;">Running Redheads Revamp </span></div>
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Alright, I'm guilty . Yesterday I wrote 2014 on the date portion of an application..Whoops!!!<br />
Can you believe it!<br />
I opened my blog for the first time (dusted off some cobwebs) and realized It has been since July since I posted! (Yikes)<br />
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So many things have happened and since things have slowed down (due to recent unemployment) I figured, maybe this would spur some motivation/new opportunities to get back into posting what I love about Fitness /running/health (for some crazy reason)<br />
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So..Aloha, E Komo Mai from the beautiful Island of Hawaii (The Big Island...no not Oahu..no it's not the one with Pearl Harbor...the volcano one? Yes!)<br />
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Once again, I'm back on the BEAUTIFUL island of Hawaii after 9 month contract in SoCal. It's been great to be back (3rd time's the charm) and I'm trying to relax and just soak it all in as much as I can until June.<br />
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2014 was LOADED with fun fitness firsts..5k Personal Record, Half Marathon PR, Marathon PR....it was pretty awesome, and to add on to that my first Half Ironman Triathlon ( hopefully a write up on that will follow).<br />
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It was pretty tough, emotionally (personal issues) but somewhere I once heard, " You spend your 20's figuring out who you are, and your 30's living it" ..well here's to hoping this last year as a 20something brings lot's of revelation and discovery. I still find me asking myself "who do I want to be when I grow up", who knows? LOL..<br />
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<b><span style="color: blue;">BLOG PLAN </span></b><br />
ANYWHO...<br />
Now that I have more time on my hands, I plan on using it in a productive manner, hopefully revamping back my Fitness Social Media endeavor. With so much information out there, I have quite a few friends asking me advice on how to work different muscles, trouble areas, best race routes, how to plan for certain races etc etc SO..the plan is to jump right back in and have multiple posts about favorite races, products, training info..etc.. More so a 101 guide on nutrition, health, and fitness for us that feel slightly overwhelmed with ALL of the information out there :)<br />
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I'm pretty excited about some of the plans I've already made for this site and can't wait to start!<br />
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I found this in a local bookstore yesterday and I had to laugh to myself :) ..pretty cute<br />
<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-76394236447350994672014-07-11T22:36:00.001-07:002014-07-11T22:36:19.227-07:00Some motivation for you..<div style="background-color: white; border: none; box-sizing: border-box; color: #303030; font-family: Arimo, sans-serif; font-size: 15px; line-height: 24.012800216674805px; list-style: none; margin-bottom: 12px; margin-top: 4px; outline: 0px; padding: 0px; vertical-align: baseline;">
<u style="box-sizing: border-box;">The Vow</u><br style="box-sizing: border-box;" />By Malcolm O. Varner</div>
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No matter how deep the sadness or wide the pain,<br style="box-sizing: border-box;" />I vow to live for a brighter day will come again.</div>
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No matter how many mistakes I’ve made in the past,<br style="box-sizing: border-box;" />I vow to live and in the future avoid them, surefooted and fast.</div>
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No matter how many tragedies beyond my control take place,<br style="box-sizing: border-box;" />I vow to live and stay my course within this race.</div>
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No matter how poor or rich I may ever be,<br style="box-sizing: border-box;" />I vow to live and aspire to search for the dignity in simplicity.</div>
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No matter how much a lover may pierce the inner core of my heart,<br style="box-sizing: border-box;" />I vow to live for like spring I’ll get a new start.</div>
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No matter how isolated and alone I may feel,<br style="box-sizing: border-box;" />I vow to live and do something for someone else to heal.</div>
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No matter how hopeless my situation my appear,<br style="box-sizing: border-box;" />I vow to live and reflect until my viewpoint is clear.</div>
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No matter what happens in this life – good or bad<br style="box-sizing: border-box;" />I vow to live, do my best, and just for living – be glad.</div>
Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-89640149583154375562014-06-26T09:45:00.000-07:002014-06-26T09:45:43.051-07:00Dina Lavinga Breath of Life-Olympic Triathlon - June 22, 2014On June 22, 2014 I successfully completed my first Olympic distance Triathlon In Ventura, California. The distances were :<br />
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Swim: 1.5 kilometers (.93 miles)<br /> Bike: 40 kilometers (24.8 miles)<br /> Run: 10 kilometers (6.2 miles)<br />
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Our bike/transition area was arranged by age. I had got there as soon as transition opened and I was able to secure a really good spot (first on the rack). I've learned from the my last tri it's really important to get a good spot. It had rained the night before (my first tri) and some ladies that arrived late had to put their stuff in puddles and/or were moving other people's stuff for theirs to fit.<br />
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After this picture I ended up moving my helmet on top of my black shoes. I was afraid I'd be so worried about getting my shoes on I would grab my bike and forgot about putting my helmet on first (grabbing bike before putting on your helmet = instant disqualification). I'm always extremely nervous about that. <br />
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After getting marked up (age on the hamstring race number on the arm and wrist) I did last minute checks and slowly got my wetsuit on. It was really funny watching everyone do the same. There was no shame as people yanked and pulled at their butts, thighs, and chest areas making sure the skin tight material is fully stretched over our bodies.<br />
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My age group was the first female group out in the water. The temperature of the harbor was around 63 degrees although my heart was racing too much to think about the temperature. I was anxious about the triangular course. I intensely watched the first 6 waves attempt it to make sure I knew what I was supposed to do. My first loop around the triangle (750 m) was very unsuccessful. My first stroke involved lots of high tension breathing and realized that I could not see anything underwater. My breathing shortened and I had to spend the majority of the first loop doing the back stroke just to breath. I saw the lifeguards eying me and I started doubting my ability to even finish this section, wondering if I had set the bar too high. As I made it to the end I could not think of how I was going to accomplish that again making a second loop . I ran onto the beach, through the sand, over the platform and back in the water. This time I was determined to relax and find my breath. I only had to turn on my back to breath twice but I slowly made my way around the entire course again with the freestyle stroke. I was mauled by the other waves of swimmers as well as getting my feet tangled in kelp beds but I got used to the bumping and jarring of hands and heads. As long as someone didn't kick me in the face I was fine. I finally saw the sandy bottom and knew I could stand. I walked up the beach, hands in the air yelling "It's over!!!" ..the worst part was over. I couldn't tell you how excited I was to get on the bike. I got to the transition are and saw that my area (Women 35 & under) was pretty barren. I think there were 3 bikes left , including mine. I stripped my wetsuit off, GRABBED and SECURED my helmet, socks/shoes on, belt w/ number on, and away I went.<br />
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The bike was going well. I knew / had ridden the course countless times, I felt confidant, there was little headwind, and I was making really good time. I remember looking down at the Timex computer and saw I was at mile 12 by 45 minutes averaging somewhere around 15-16 mph. I had planned on keeping the pace steady, replenishing my nutrition, and then picking it up on the 3rd loop..and then...it happened. One of the streets on the course had some really bad potholes as well as some bad bumps. I knew it well and tried my best to avoid them but for some reason I could really feel them the 2nd loop around. I looked down and saw that my back tire looked really, really low. I groaned and stopped. I got off my bike, looked at it, and saw it was extremely low. I knew I had aired up this morning but I didn't know if I had popped it or if it was just leaking? LUCKILY I had decided to keep my little pump attached to my bike. I aired up the tire as much as I could (as many bikers passed) and crossed my fingers that was the last of it. As I made it around the last turn I could feel the low tire again. Then became the routine of stopping, unclipping my feet, and airing it up every 2 miles. I kept getting passed by more and more bikers. On my 3rd loop I think I saw maybe 2 other bikers. It was kind of an odd feeling to be in a race and see a single biker. By mile 20 there was no more airing it up, it was just done.<br />
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I was extremely frustrated at my bad bike karma . On a earlier ride this week I had popped my tire on a screw riding on the Pacific Coast highway and then in my first Sprint Triathlon my chain popped off and I had to spend 5 minutes figuring out how to get it back on. I didn't want to quit though. As I rode down the 5 mile stretch I finished the bike course riding on my tire rim at a slow 10-11 mph pace. I had passed right by the runners and got a lot of weird looks but was ecstatic to be done with the bike portion of the race.<br />
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As I dismounted and "ran" back into transition it was clear that the finishers party was beginning. Many people next to me, wearing their medals, were clearing the area . They saw that I was still in the race and wished me luck on the run portion. I put on my running shoes, determined to not let the bike get to me, and ran out of transition with tight legs. As I passed runners who were on their way back from the run, most looked tired and fatigued. I high fived them and let them know they're almost done. My goal was to go slow and steady. I biked right by the run course and knew that last mile was going to be a tough one, mentally if I didn't pace myself adequately. I had fueled myself well on the bike and felt decent but the heat of the sun breaking through the clouds was evident and I knew it would be smart to take advantage of the 3 hydration stops.<br />
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It was odd not to have music with me (music is not allowed in Triathlons) but I focused on keeping myself relaxed, breathing at a rhythm , and my pace around 10:00 per mile. By mile 2 my legs were finding their rhythm and I knew I wasn't far from the turn around. Each time someone passed me on the return side I high fived them, letting them know they were looking great. As I approached the turn around sign I slapped it hard, letting it know it wasn't going to defeat me, and told myself I was almost home. The whole time I was running I kept thinking " I'm so glad I'm a runner, I'm SO glad I'm a runner." It really fits the phrase, saving the best for last. I arrived at the mile 5 sign knowing I had lots of turns ahead of me back into the marina/harbor area and I didn't need to start my finish line pace yet. Every turn I made I looked up to see if I could see the finish line/party. When I couldn't see the finish, I fixed my eyes on the road a head of me and kept pushing. I finally made the turn towards the finish line and was SO happy! <br />
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My Times were:<br />
Swim: 39:51<br />
Transition 1: 2:39<br />
Bike: 1:59:36<br />
T2: 1:23<br />
Run: 1:04<br />
TT- 3 hours 48 minutes<br />
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I'm not exactly thrilled with my times. Of course the bike could have been much better. If I could have ridden all the way through I think I could have ridden around a 1:35-40, according to previous rides. Oh well, it's not the action that matters, it's how you react to the action. I didn't realize my husband had replenished my little saddle bag with a new tire. With the previous flat I thought I had used up all of our spares. Since the race I have learned how to change a tire and am prepared for the next time I get a flat. Though, with 2 new, more puncture resistant tires and tubes, I'm hoping that's not any time soon.<br />
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I was really impressed with the organization of the race as well as the volunteers. The swim was the most impressive. There were multiple times I would look up to site and a life guard would tell me I've veered off and where I needed to go (thankfully my next TRI is just a straight shot down the river lol). The after party was amazing. The complimentary grilled burgers/chips/and multiple drink choices were very welcoming, I was already thinking about where I was going to have lunch during the run (lol always thinking about food). If we lived here permanently I would make this race a summer staple for my Triathlon Training!<br />
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<a href="http://www.dinatriforlife.com/" target="_blank">Official Website</a><br />
<a href="http://www.renegaderaceseries.com/index.php?view=details&id=16%3Abreath-of-life-ventura-triathlon&option=com_eventlist&Itemid=146" target="_blank">Renegade Race Series-Breath of Life</a><br />
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-81587617506277896222014-05-19T13:33:00.004-07:002014-05-19T14:16:27.046-07:00Inside the AFAA Group Fitness Trainer Certification...<div class="separator" style="clear: both; text-align: center;">
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Hey Everyone,<br />
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So, I just took my test yesterday and was SO nervous going into it!! I think I have really bad test anxiety not knowing what I was getting into. I had taken the Personal Fitness Test, though AFAA, about 2 and 1/2 years ago and was amazed at HOW MUCH EASIER this written test was over the Personal Test. I also was a little nervous at the fact that the workshop was only 4-5 hours, while the PFT was an entire extra day (trust me, you need it).<br />
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I would like to preface this first by saying I'm not sure what your, as the reader, background is...whether it be already teaching and just need this degree for your gym or you're starting out from DAY 1. I'm going to assume you enjoy taking classes and are ready to start teaching with no previous group class teaching background.<br />
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OK, so HERE is what I suggest.<br />
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1. Register early and buy the book<br />
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I lived about 2 hours away from the actual location of AFAA and it took almost a week and 1/2 to get my book. When you register for the workshop you get the study guide (and a practice test?) but the book is separate as well as arriving separate from the other materials.<br />
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So, once you get everything, breathe ...you'll be fine lol Open the study guide and read through it. The first part of it really breaks everything down for you. <br />
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There are 2 major parts to this test:<br />
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A. Part 1: The Practical<br />
A. Warmup/Cardio/cool down<br />
B Muscle exercises/flexibility<br />
C. Teaching segment<br />
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B. Part 2: The Written test<br />
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OK.. So, Personally I put part A off for a while and focused on part B for the majority of my studying. I originally gave myself about 3 months to study and review. I have a pretty active life style (racing/running/training..etc etc) . SO...AGAIN, If you sign up for your workshop date BEFORE you get your materials, I HIGHLY suggest registering 3-4 months out. Things happens..aka LIFE,<br />
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Allow yourself some days off from studying and time for review. Plus if you register beforehand I feel like you won't keep putting it off and putting it off, the deadline helps.<br />
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(Minus the study guide, I think I left it at the testing site :( )</div>
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So you have your date and materials, where to start? Look at your study guide, at the very beginning it mentions what chapters you will need to cover and it breaks it down in an outline by segments. Thankfully you do not need to read every single page in this book, some chapters are skipped.<br />
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Step 1:<br />
I know that I am a speed reader and try to read to get through things instead of actually grasping the material, so I read through the material, noting the important parts with a highlighter.<br />
Step 2:<br />
Once through a chapter, I would go back and write down in a notebook what I highlighted<br />
Step 3:<br />
I would complete the chapter in the study guide, answering the questions.<br />
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You don't HAVE to do it this way, but I know this is most beneficial for me.<br />
Some just went through the chapters, looking for the answers in the study guide, and that's as in depth as they got. So that part is totally up to you<br />
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After completing the study guide I attempted my practice test (writing the answers on a separate sheet). The practice test doesn't have 100 questions but it's still the same idea, passing is a 20%. On the actual test, for the certification, you have 100 questions and are allowed to miss 20 questions (20%). The first time I only passed the practice test by 2 questions and was a little nervous with that. I love the fact that each answer has the corresponding chapter a long with the question you missed. For me I missed a lot of questions from the same chapter, so, I went back, saw what I missed, and re-read the chapter.<br />
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Following the practice test I made flashcards. I took a lot of the terms from the study guide as well as the multiple choice options from the test. If I didn't know what a term was on the test, it was made into a flash card.<br />
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I kept the flash cards with me in my purse. I used them in the car (when my husband was driving on long trips), while sun bathing on the beach..etc etc. They're a lot easier to carry around than that huge book and notebook. <br />
I later retook the practice test and did much better.<br />
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Part 1: The Practical Portion.. ..Alright. So this part is SO much easier than it sounds in the book. I freaked out a little more than I should have. Luckily I just became certified in a certain type of cardio class and helped me get over my nerves for this section.<br />
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Part 1A: The warmup/cardio...<br />
...ALRIGHT, so.. This part you do in a group. You are lined up and the examiner will play a fitness mix song from her selection. You get 3 minutes to do a warmup segment that shows 3 feet variation. There is no cueing, there is no talking. Basically you just move in your space to the music, demonstrating you know a slow, low heart rate warmup that has 3 different feet movement. I marched, then I tapped side to side, incorporating low arm movements, and then tapped to the front evolving that into a forward march and back wards march. I kept everything low and very small. She then cued us to increase intensity AKA move and involve more arms. This would be the end half of your warm up. Same as the warm up, no cueing, nothing verbal just moving your body showing YOU know how to increase the intensity. I actually stole some moves from my other certification's teacher. I included a grapevine with arms, I spun the grapevine marched back, toe tapped, and then marched to the front ending with some arms. After doing that for a while I did some other arm reaches. The examiner cued us to lower the intensity. I once again went back to segments from the 1st warm up. Lower arms, side step, and then eventually a march.<br />
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Part 1B: Muscle Exercise/ Flexibility.<br />
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Copied from the Study Guide<br />
a. Chest and Back (Category of Evaluation 3*)<br />
Grouping 1: pectorals<br />
Grouping 2: trapezius, rhomboids, and/or latissimus dorsi<br />
b. Shoulders and Arms (Category of Evaluation 4*)<br />
Grouping 1: deltoids<br />
Grouping 2: biceps and/or triceps<br />
c. Hips and Buttocks (Category of Evaluation 5*)<br />
Grouping 1: hip abductors and/or adductors<br />
Grouping 2: gluteus maximus<br />
d. Legs: Front and Back (Category of Evaluation 6*)<br />
Grouping 1: quadriceps and/or tibialis anterior<br />
Grouping 2: hamstrings and/or gastrocnemius/soleus<br />
e. Torso (Core): Front and Back (Category of Evaluation 7*)<br />
Grouping 1: rectus abdominis and/or obliques<br />
Grouping 2: erector spinae<br />
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This section is detailed in your study guide and broke down into categories. NOW, here is where I was most nervous/confused about. In the book it mentions A. Pectorals. Ok that's fine. 2 strength exercises for that, 1 stretch. Fine, THEN it mentions a section that lists : Rhomboids, Traps, and/or Latts. I was like um...are they going to pick from that? Do WE pick from that? or does it mean we need to know 2 strength exercises for each? and then it mentioned we may/may not have access to weights/bands. I was was seriously stressing over this. SO..fear not. Within the category of the :Rhomboids/Traps/Lats, you must demonstrate only 2 strength exercises and 1 stretch. So I did Rows and flys. With the back and lower legs there are many exercises that use multi joint areas (lunges/squats). What they want is demonstration of knowledge for PRIMARY movers. Take a crunch for instance, yes you're using obliques but the PRIMARY muscle moving is your rectus abdominus. With the weight issue, my examiner didn't want us to use weights, in fear that it would cause our form to be out of alignment. With the row I did not use any weights or band. I simply hinged at my hip flexors, feet shoulder width apart, back supported and rowed as if I had a band or weight in my hand. They do judge you on your form, being that you must demonstrate proper form when teaching. For each category you must demonstrate 2 strength exercises and 1 flexibility/stretch. You can mix them up if it's a category that lists 2-3 muscles. For the Biceps/triceps category, We all performed a bicep crunch and then for our 2nd strength performed a type of tricep exercise. Same with the Abs/obliques . I did a crunch for my first strength and then a bicycle crunch for my 2nd. My examiner went over this section in GREAT detail and even did a few practice sessions with us. I went in with some basics moves in my head but she really helped me feel prepared for this section. You will also do this section in the group .<br />
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Part 1C: This part sounds scary but, trust me, it's not. My examiner, again, went over this in great detail, gave us examples, and then if we demonstrated the knowledge during the test , cut us off before the 2 minutes was up. So, basically what this part does is show you know how to modify and progress a certain exercise for people in your class. You can do a cardio section, a weight , or a flexibility. Honestly I think the easiest is a strength/flexibility exercise. You are to pick something, talk about it a little bit, then show you know how to do it in 3 levels. For example I chose a crescent pose. I went in front of my group, introduced myself and welcomed them to the class (welcome). Then I introduced the exercise " now that we're all warmed up we are going to work on those tight hip flexors we don't spend a lot of time stretching." So I instructed my class to get in table top position on their mats, instructor the correct body posture , then began the instruction to get into the crescent pose: Foot between the leg arms on the mat, back knee on the mat. This was my level 1, level 2 we lifted the back knee up into a runners lunge, level 3 hands off the mat into crescent pose. You can do anything, Pushups, crunches , or even a grapevine (level 1 grape fine, level 2 legs up, level 3 hop ). It has to be the SAME exercise but starting at a lower level and progressing up to a higher level. This is really easy and only lasts 1-2 minutes.<br />
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And guess what? Your done with the practical portion!! Horray! Like I said earlier, by the time we were finished I was like, that was it?! lol MUCH more easier than I thought it would be.<br />
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Before the workshop began</div>
Some tips/advice I would give...<br />
#1...The muscles that are on the practical, know where they are A. that helps during the practical and B there may/may not be a chart where you have to give a name to an arrow, on the multiple choice test, to the muscle it's pointing to.<br />
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#2, Know your planes. It helps to thing if you put an imaginary glass of window in front of your body "how would you wash it<br />
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#3 BRING A HOODIE..omg I was FREEZING in that gym I was in.<br />
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#4 pay the extra $$ and go to a smaller test. Ok, so I know the APEX testing sites are much cheaper but, I've heard they are HUGE 200+ people. My workshop had 7? people in it and I got one on one attention from the instructor making sure what I was doing was right.<br />
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#5 Use the materials. I was second guessing myself the entire time "Oh i'm not ready, I'm not ready". I got to the workshop and barley had to take notes. I could answer almost every question she asked . She even said herself not everything subject in the book is covered on the test. The most important are the major muscles, some of the special populations (older/arthritis) , and the AFAA 5 questions. They were provided on my test but just go over them and make sure you understand them.<br />
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Every test is different so , what may have been on my test could not be on yours. At the workshop, most of the time the examiners know what's on the test. They will give you as much help as they can, not wanting you to fail. I was a little questionable with 2-3 questions of the test but I had remembered my examiner made it a point to mention one of the answers So, I ended up choosing that particular answer.<br />
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I haven't received my results yet but left feeling good about how I did.<br />
I hope this helps and wish you the best of luck.<br />
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I didn't know these existed before my test but here are some links to websites of flashcards I've found and other people's websites.<br />
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<a href="http://www.afaa.com/">http://www.afaa.com/</a><br />
<a href="http://quizlet.com/11974216/afaa-practice-test-flash-cards/">Flash Cards</a><br />
<a href="http://www.confessionsofaformercouchpotato.com/2011/09/hittin-books-afaa-primary-group-fitness.html">Confessions of a Former Couch Potato Blog's Experience</a><br />
<a href="http://www.e-afaa.com/pdf1/pgeosg.pdf">ONLINE STUDY GUIDE</a>- Now, i'm pretty sure this is the ONLINE Group fitness study guide for those taking the test online via webcam, however the question section is still the same. The calendar is referring to the videos though that you are going to watch if taking this online. If you are attending the workshop then there are no videos<br />
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Please feel free to reply to this blog or my email if you have any questions!<br />
<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com1tag:blogger.com,1999:blog-4267297704959639871.post-42282185792869604202014-03-19T10:13:00.000-07:002014-03-19T10:15:28.034-07:00Los Angeles Marathon - Day 3 - MARATHON DAY!!!<br />
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Isn't amazing, when you sign up for a race, 6 months out you feel like "oh i have plenty of time"...well BOOM..it came. I signed up for this race in October, and I couldn't believe how FAST it got here.<br />
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With the whole loosing an hour of sleep ,getting up at 3:30 (2:30 normal time), and the fiasco of forgetting my headphones for the 5K the day before, I laid everything out. I didn't want to leave anything to "oh i 'll remember that tomorrow morning." I never want to leave race day items to chance. My adrenaline already makes me more gittery than I already am. I highly suggest doing this for every major race!</div>
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I was super anxious about Daylights savings time ( I still wonder if anyone was royally messed up because of this?) and so we set like 5 alarms.. lol we had a crazy wakeup call. For those that DO NOT KNOW, marathon morning is CRAZY... 3 years ago we allowed 2 hours to get to Dodger stadium, living 20 minutes away. My husband had to jump out of the car on the free way and jog 2 miles to the starting line,he was not alone. Traffic is crazy, people are crazy, so, I didn't mind formulating a plan for race day. We met our coach, at 4:30, in Venice, carpooled and parked in a "secret spot", and then took the shuttle. Everything was extremely smooth and we were in place at Dodger stadium EARLY. Which was fine, time to warm up, check our bags, and last bathroom stop prerace.<br />
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We made it to the shuttle! Coach Iyob and Johnny! Iyob was celebrating his 23rd LA marathon and had just completed 50 marathons before the age of 50.</div>
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My "running sister" :) A pretty awesome women. Her and her boyfriend ended up getting 3rd place in the relay, both running 1:30ish half marathons and are both heading to Boston next month!</div>
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Beautiful sunrise!</div>
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CRAZY PACKED</div>
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My Run MDR ladies :) </div>
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and we're off!</div>
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I saw people jumping up and down, running around HOURS before the race. My advice, save your energy, it's going to be a long day. Simple stretching and some leg swings are fine. Take the first 2-3 miles to warm up your legs (trust me the hill at mile 4 will do just that!)<br />
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The first 1-2 miles is down hill heading out of Dodger Stadium. You want to just take off, but, I really tried to make sure I was listening to my body, knowing in about 3 miles there was going to be a hill climb. I didn't want to burn all my energy out at the beginning, and ran around a 55-59% effort<br />
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First stop, Chinatown!</div>
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It was right around this time I spotted the 4:45 pacers. I had picked up 2 cliff pacer bracelets at the expo ( I LOVE THESE THINGS). It's a paper bracelet, that I like to wear on my right wrist. at the bottom it has your goal time. I was shooting for 4:45 so I picked up that one . It has your elapsed time for every mile marker . I set the top portion of my nike+ watch on my elapsed running time and then checked it with my cliff bracelet about 2-3 times a mile to make sure I was doing what I wanted. </div>
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...yeah..chilli cheese hotdogs..NO THANKS</div>
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Around the 10K I still felt like I could give a little more so, I picked up the pace and never saw the 4:45 pace group for the rest of the race.</div>
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The crowd was extremely thick exciting Echo Park and turning towards the city.</div>
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The first site of the Hollywood sign and the Griffith observatory!</div>
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There was a camera crew following a runner, I didn't recognize her, but I figured maybe she worked for a news channel or was an actress. </div>
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was feeling the effects of my pace so, first GU shot of the day :) I've learned that if I wait for a water stop and eat the Gu/Drink the water simultaneously it goes down quicker and it doesn't stick in my throat. </div>
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(don't know what happened to mile 9)</div>
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Around mile 10, I met up with he 4:15 pacer, I was EXTREMELY excited to see her. I didn't realize I was doing that well :) My times had been all negative splits by about 3-5 minutes . I was able to keep up with her for about 2-3 miles but then I realize I needed to run my race and understand I still had almost half a race left. So, I kept her balloon in site but decided to pull back and listen to my body.</div>
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Having lived on Hollywood Blvd before, I was extremely excited to see this. I knew we were getting closer and closer to Hollywood</div>
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Hollywood and Highland intersection! One of my favorite plazas I used to go to.</div>
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Chinese theater!</div>
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Turned left, pass In N out and right on Sunset Blvd!</div>
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One more!</div>
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HALF MARATHON!</div>
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Gu #2</div>
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The sun had finally decided to come out (it had been overcast all morning), right after mile 13 I REALLY began to feel the heat and it didn't stop rising.</div>
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The beginning of Beverly Hills/Rodeo Drive</div>
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Why hello Vera Wang :)</div>
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still around Rodeo</div>
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Up until now, I had been doing fairly decent. It was about 10-15 degrees warmer now than it had been at the start. Oddly enough I hadn't been paying much attention, the last mile, to where we were but once I climbed the first "rolling hill" I knew we were on this long, never ending highway that I used to drive to Santa Monica a lot. I was like oh heck no, this isn't going to be easy. </div>
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Right around here, my brain was telling me, ok, almost a 10K...it's just a 10K...You run this every Wed. Even though I was trying to stay positive, I also realized my fastest 10K was at 55 mins. I still almost had an entire hour left, the hardest one of the race. </div>
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As you can see I skipped mile 20. I'm pretty sure it was because my head was down and I was walking. I walked the first hill (which wasn't much of one at all, it felt like it tho) and the heat spiked another 5 degrees.</div>
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This part was the HARDEST part of my race, my coach told me it would be as well . "People drop like flies around the VA" he constantly told me :) By this time I knew Run MDR would be set up at Mile 23, PLUS San Vincente was right around the corner. Our Sunday long runs consisted of a start at Venice beach, up the Santa Monica Pier and the race route,backwards, up San Vincente and through Brentwood. If I could just get to mile 23, I could make it. Once I hit Brentwood (and went past the Farmers market I ALWAYS WANT TO STOP AT LOL) I knew there was 1 hill, one hill left, one constant incline for about 1 mile. I walked/ran the last 2-3 miles, high fived the Run MDR folk and kept going. I took about 2 Gu's and kept telling myself Santa Monica wasn't the stopping point, I still had to run to the store, hoping to pysch myself out. </div>
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After 23, it was all down hill, literally. The hill was gone, it was a gradual and slow down hill. I've ran this route for 3 month's every Friday. I counted down the blocks as they went...23rd......11th.........7th (our 10 mile turn around from the store)......There's the fancy houses...</div>
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I really wanted to run this last bit but once again I got horrible side stiches. They seem to hit more frequent when my breathing becomes more labored so, I focused on breathing and elongating my stride. I ran through my check list from a ZAP coach, from Boone, NC. "Shoulders down, arms at the side, jaw relaxed." It also made me laugh thinking about him yelling it across a lake, and still being able to hear him :)</div>
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We turned left onto Ocean and BOOM....the longest stretch of life LOL....The crowd was thick, the sky was blue, the ocean on my right, the finish line off in the distance. Ironically "Have you got it in you" by Imogen Heap was playing, my theme song for my Half Ironman. I listened to the chorus once, took my headphones off and just took in the sites and sounds. The "you're almost there, you've got it!" I saw a friend from my running club on the side (she had paced another friend). I waved, she smiled and I pushed...no more walking, I was going to finish this</div>
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I crossed the finish line with a really bad cramp, but I did it!. I got my phone , called my husband (he finished almost an hour and 1/2 a head of me). He asked me how I felt and I remember saying "I just want to SIT DOWN". Of course you have to walk everywhere to get all your stuff. About half a mile later, I had my bag, my water (the bottle was already empty after the first gulp) and my medal. We reconnected at the massage line and I had one of the best post race (free) massages ever. I plan on doing this after EVERY major race .</div>
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This is a picture from the 5K ( i think we were just too tired to take pics from the actual day of the race) but, once I met up with my husband,he was like " so, I guess I have at least one more marathon to do". I was laughing because as I was getting my phone out (after I crossed the finish line). A friend on FB had been following our bibs and had already messaged me JOSH RAN A 3:03!!!! Josh is (hopefully) running Boston 2015. He beat his age group qualifying time by 2 minutes. </div>
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My swag, I love it!</div>
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Have I told you HOW MUCH i love this watch? It's my favorite running accessory! ( I even wear when I'm not running) I paused it once when I thought I was going to go to the bathroom but then decided not to. It was highly accurate before, but ended up getting about .30 off the race markers. The elapsed time was almost dead on tho which was the most significant. </div>
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To be honest, at first I was a little disappointed in my time. I was doing so well up until around Mile 18-19 where I started walking a lot more. My original goal was to be 5:19 ( my last marathon time). So after some talk I realized I should be thankful for this time. This was my 3rd marathon but the first one I had trained well for and was actually "competitive" in . My next marathon is in 2 months and I can only hope to improve on that time :)</div>
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I drank at every aid station, sometimes both gatorade and water. I think what attributed to my early "wall hitting" around mile 20 was not enough Gu's. I was inhaling them around mile 22-23 but I didn't take my first shot until Mile 8, originally I was planning for mile 6, then mile 13 and 18. I waited until I felt like I needed them. I learned my lesson and I realize I need to replenish with them at a more consistent rate so I don't FEEL the need for them and have more constant energy. </div>
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I def couldn't have done it without this group. As part of the Run Marina Del Ray running group we are "the Sundays (Minus 2 of our regulars)." a firefighter, a BA trainer, a teacher, 2 husband/wife teams, a student and a first time marathoner. We owe it to each other (and our coach) for being there on Sundays. For the smiles, the stories, just knowing there is someone waiting for you at the end, regardless how long we all take. Thanks :)</div>
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<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-84965025327686337542014-03-19T06:10:00.004-07:002014-03-19T07:15:06.537-07:00Los Angeles Marathon Weekend Day 2- 5K - My Anniversary Run<br />
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Today was an extremely special day for me. 3 years ago (2011). My spouse entered the LA Marathon, after watching him train I decided maybe I could do this too? I signed up for the LA 5K,bought my Nike+ watch, and jumped on the treadmill, for probably the first time in my life (actual running story to come in a later post). Basically 3 years ago, I couldn't jog at a 4.0 through an entire song. That's where I started. There was no couch to 5K programs, I didn't own a smart phone (the original Iphone) and so I kind of just aimed to get up to a slow jog for 2 songs, 3 songs, 4 songs, 1 mile...etc etc....<br />
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Fast Forward 3 years later, we knew we would be in LA for the LA marathon and with the combo purchase it made the 5K $15, I thought it would be fun to celebrate my first race I've ever ran with the huge leaps and bounds I've made. ...one thing is...i forgot HOW HARD this 5K was!!!!! PHEW lol..With 8-10 5Ks under my belt I still claim this as one of THE HARDEST 5K's. With 4 hills, you are proud of yourself finishing this one!<br />
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Knowing I had a marathon the next day, I decided I wanted to break my 2011 31:00 finish time but not crush it. I wanted to save some of that energy for tomorrow. <br />
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We arrived at the Stadium around 7:15, plenty time to park, walk, and have a last minute bathroom stop. The crowd isn't near as big as the marathon so, getting to the stadium isn't crazy site as the marathon day is.<br />
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<tr><td class="tr-caption" style="text-align: center;">Welcome to dodger Stadium!</td></tr>
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It was really cool, this year they had Dodger Stadium open so, I sneaked in and took a few pictures. I've never been inside before :)<br />
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A picture of the finish line before the race began<br />
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It was amazing HOW hot, it had gotten before the start of the race. I could feel the sun on my shoulders and arms. I was really worried that if it was like this tomorrow, I'd be in trouble.<br />
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ANYWAY, I started farther in the back than I wanted. I ended up having to run around a TON of walkers, some even carrying banners. It was around the time I got out of the stadium I had finally found a group of runners that were around my pace. It was oddly familiar. Even though it was 3 years ago, I remembered the hills....every, one , of them! lol<br />
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I didn't want to push it too hard because I had remembered them. I don't how well this picture is going to come out, but here is the elevation map from my nike+<br />
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The Green line is my pace, the faded blue is the elevation. (i'll work on getting a better picture asap)</div>
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Anyway, I really enjoy the course. It's not extremely scenic, but the greenery and forestry is really relaxing. You don't feel like you're in downtown LA until you wind back down to the stadium. The last hill is always a tough one and suffered some real bad side stitches .I think I pushed it a little too much going up the 3rd hill and by the 4th my diaphragm was trying to catch up .</div>
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I was really excited to see the finish line and raced towards it. </div>
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The finisher bag was pretty awesome for a 5K. It had a towel , a hat, a bracelet, and few food/water items . </div>
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I ended up having a decent finishing time considering I was at a 65% effort and the temperature was quickly rising.</div>
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Anyway, it was great race, well organized, and a challenging course. I was really happy I was able to participate and celebrate my first race again. :)</div>
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Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0tag:blogger.com,1999:blog-4267297704959639871.post-4880653006973212842014-03-07T19:27:00.002-08:002014-03-07T19:55:47.760-08:00Los Angeles Marathon Weekend 2014: Expo - Day 1<br />
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Well, after registering in October, training since December, It's HERE! The marathon weekend is here!<br />
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This will be my 3 marathon as well as celebrating the beginning of my running career. My first race was the LA 5K in 2011 the year of the Monsoon LOL<br />
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I was super excited to get going to the Expo. Luckily, living in LA, we were able to drive to a Metro Train and take it all the way into the convention center.<br />
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My coach suggested we take advantage of being in town and visit the expo on Friday. I'm so glad we did. Running Disney and Marine Corps, it was probably one of the least crowded expos I've been to.<br />
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Wearing my traditional expo skirt, we made it to the beginning of the entrance line to get in :)</div>
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After doing a loop around the building we were in. Picking up our bibs was kind of a weird situation. We had signed up for the LA 5K and Marathon, as a package, however we were only sent one bib number. We ended up having to go to a bib lookup booth line, find our bib for the 5K , and then go back to the line to get our big, then get in another line for our shirt. This process (minus the bib lookup) was repeated for the marathon as well. AGAIN, super thankful we cleared the whole afternoon AND we went on Friday, I can only imagine that process taking almost an hour (waiting in line to get in, going to 3 different booths before picking up a bib) . But, that's what you sign up for when you register with 20,000+ other people. </div>
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I was running on 4 hours of sleep today (my body woke me up around 4:30 and I just couldn't go back to sleep=tired look</div>
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The double shirts and big goodie bag is always nice. I love the local coupons, water bottle, and all the tons of free handouts at the LA Marathon Expo. Of the 3 marathon expos I've been too, this one is always the biggest, when it comes to samples and free items. </div>
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Last time we found the names on a car, this time, a wall. I was excited to finally find mine :)</div>
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I was mostly excited about the jewlery booths that seem to be more popular at expos. I'm starting a "running bracelet" and haven't been to impressed with the prices online :) but found some cute charms </div>
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Anyway, we connected with my coach, and was able to sneak a picture with him before he had to run off and do his VIP work with the marathon. </div>
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We walked around and made it to all the venues to our sanctification and made our way home. A pretty organized expo and glad that it's finally here!...</div>
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I know I was covered HEAD to TOE in pink...but.. Honestly so many of these marathons are male heavy I wanted to support the girls at the race. I'm like of course i'm going to wear my New awesome Pink Brooks (new minimalist shoe post marathon training). I actually quite some compliments on the shoes :)..AND proudly sporting my Marine Corps Marathon Jacket... I don't think i'll ever qualify for Boston so I call it my Boston Jacket..I'm sorry but at the MCM expo I saw that it was hot pink..I begged for it..It was calling my name!..:) </div>
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I still haven't decided on what I'm going to wear for the Marathon day..but..You can bet I Will have pink...somewhere :) My Asics Kayanos are busting out with the Lime Green and Neon Pink. Can't wait to introduce them to their first marathon after all the training runs they've gotten me through as well as my AH-Mazing Nike Plus Watch :) already got 100+ miles on that watch since I received it as a birthday gift in January :)</div>
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More on the 5K and Marathon later!</div>
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Thanks for reading!</div>
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<br />Anonymoushttp://www.blogger.com/profile/13873898162524851292noreply@blogger.com0