CHALLENGE #12: Pull Ups and Push Ups!

I'm not sure how obvious it is that arms are my least favorite muscle group to train, but I am here to tell you... Arm workouts kill me.

Recently, my boyfriend became a live-in and one of his contributions to our home is a pull-up bar... *Life Changer*

I'm not sure if the novelty of the bar is still lingering or if I've just finally found the fun in arm day, but I love that thing. It's like I'm back in elementary school on the playground!!

Before you read the following, freak out, and close your browser window, let me explain:  This workout is to be done multiple times, expecting gradual improvement. Start by trying it out, setting a baseline for what you are capable of, then try it again a few days later, pushing for one more rep!

Secondly, feel free to take a break in the middle of a set. This workout is ONLY meant as a competition with oneself.

Warm Up:

With feet flat on the ground, and arms lifted and held out to the side-- parallel to the floor, begin doing forward arm circles. Continue for 30 seconds.

Jumping jacks- 1 min

Arm circles (backward)-  30 sec

Workout: (again, look for gradual improvement over days, weeks, or months)

5 pull ups, 15 push ups

10 pull ups, 10 push ups

15 pull ups, 5 push ups

Cool Down:

Yoga flow concentrating on asanas that promote relief of the muscles in the arms and back. See below for a flow I might use:

CHALLENGE #11: Kettlebell Krazy

This is embarrassing to admit: For the longest time I was sure the piece of equipment that looks to me like a weighted ball with a handle was called a, "kettleBALL." I unknowingly called it this for awhile before my significant other informed me otherwise. Naturally, I still called it a, "kettleball" insisting that is what it was, for quite some time... you know, to save face.

Okay, okay, Patrick. I relent... YOU WERE RIGHT!

Warm up:

Walk/Run 10-20 minutes at an easy pace (C'mon, I never make you run)

Workout:

3 Rounds: (round 1: 20 rep // round 2: 15 reps // round 3: 10 reps)

Rest: (after round 1: 60 seconds // after round 2: 45 seconds // after round 3: 30 seconds)

Kettlebell swings
Kettlebell clean and press (reps per arm)
Renegade rows with kettlebell (reps per arm)
Goblet squats

*Use any weight you are comfortable with.

Cool Down:

Repeat workout a final time, minus the kettlebell

+

Yoga flow 

ps: THERE IS STILL TIME TO SIGN UP TO RUN WITH ME OR DONATE TO THE CHILDREN'S TUMOR FOUNDATION! Please consider helping out in any way you can :)

CHALLENGE #10: Jump, Jump, Jump! (Legs)

You would be surprised at how much good you are doing for your body by doing a movement you learned before the age of 5: Jumping!

Jumping rope, box jumping, and jump squats and lunges provide you with an easy-to-do, multi-muscle group, cardio AND resistance workout. Plus, if you ask me, jumping is pretty fun. See cheesy jumping photo below:

My beauty of a friend, Kaitlin, and her bridesmaids. Myself included (right of the bride) // August 11, 2012
Photo Credit: Mark Hayes Photography

Warm Up:

You guessed, it... Jump some rope!

5:00 standard jump. Rest as needed.

Workout:

Jump Squats- 10 reps

Box Jumps- 10 reps

Jump Lunges- 10 reps (each leg)

*Repeat x3

Alternating Leg Box Jumps- 10 reps (each leg)

Jump Squat/Lunge Combo (aka "X-Hops")- 10 reps (one squat + one lunge = one rep)

*Repeat x3

Cool Down:

Yoga flow, go!

As always, see Yoga for 2015 for tips!

ps: I will update that post for 2016 soon, stay tuned.

CHALLENGE #9: Partner Workout

Patrick is here this week, and since we're in between programs, we've been improvising; finding quick workouts to do in the middle of packing, work, and spending holiday time with the fam. We came up with a method a few days ago that worked really well, and helped us encourage one another to push harder.

Basically, we choose a workout to do together... something simple, 15-30 minutes and which necessitates little or no equipment, so it's doable in our mess of an apartment. One person begins with the first exercise in the workout, and the other starts doing burpees. When all reps of the exercise are done, we switch places and the burpee-doer does the exercise and vice versa. This creates a HIIT workout for both partners! Not to mention, the burpees get really hard, so motivating your partner to work hard and fast, is in your best interest.

In the video below we used the Stability Ball Challenge I posted a few weeks ago as the groundwork for the workout:

Try this...

Warm Up: 

Together--
1:00 Jumping Jacks
:30 High Knees
:30 Butt Kicks
3:00 Yoga Flow

Workout: (alternate with partner, burpees in between exercise)

Squat & Press (20 reps)
Raised Leg Sit-Ups (20 reps)
Jump Squats (12 reps)
Spiderman Push-Ups (12 reps)
Mountain Climbers (20 reps)
Triceps Dips (20 reps)
Lunges (15 reps each leg)
Straight Leg Raises (15 reps)
X Jumps (20 reps)
Commandos (10 reps each side)

Cool Down:

Yoga Flow... or better yet, partnered yoga flow.

Feel free to use this method with any workout routine your are comfortable with! Enjoy!

BBG: Week 12 (Final) Update

Hey All!

Merry Christmas week! It's a very exciting week for me because Patrick and his family are visiting me in Chicago for the Holidays. I have been cleaning my apartment, grocery shopping, and present wrapping pretty constantly for the last four days so I'm looking forward to few days of relaxation, and then Patrick and I will be moving to a new apartment which we will eventually live in together. Big things!

I am going to keep it simple since I firmly believe this time of year is to be spent giving others PRESENCE. Real presence. Not, reading-a-blog-post-on-your-phone presence, but actually spending quality time, enjoying each other's company. So here's the update, real quick...

We made it through the Beach Body 12 week program, and we are both very happy with the results:

Before // After 12 Weeks

As you can see with both trimmed down a bit, and though it's hard to tell in the pictures we both gained a significant amount of muscle tone. Best of all, we feel great (though you can't tell by the look on my face)! I, for one, have tons of energy and feel like I have really mastered the art of making a workout a part of my day, rather than an optional activity. Sweating feels good.

We have yet to chose a new workout plan, and I think we will probably wait until our schedule gets back to normal after the holidays to delve too deep into anything new. However, on Monday I started the 12 week program over again, just to keep in rhythm. I was amazed at how much different the first workout felt now than it did when I first started. I even had to amp it up a bit!

Thanks for checking in guys! I hope your Christmas is magical and the New Year looks bright!

Excuses: A Follow-Up To "No Excuses"

A friend from Denver sent me a text Saturday morning asking if I was running the, "Ugly Sweater Run." My response: "I am not! Never even heard of such a thing."

Basically, since the last time I mentioned running in the blog, it has been a once-a-week, IF it looks nice outside, and is above 45 degrees, I'll think about going for a run... and even when I consider it, it only actually happens about 75% of the time.

When it comes to running, I have my excuses. It has occurred to me, those of you who are avid runners might be thinking about how this blog was almost solely dedicated to half-marathon training over the summer, and now: nothin'. I don't mean to disappoint you, it's simply, I am not and have never claimed to be, "a runner." I am always impressed by all of you out there on the Lake Shore Path with your winter running gear, and positive attitude... It's just not for me. Don't get me wrong I love the outdoors, and outdoor sports even. Hell, I would snowboard every single day in the winter if I could, but running in the cold... Just, no thank you.

It's funny because the last few weeks I have been feeling like such a hypocrite. I'm always preaching, "no excuses" when it comes to fitness and here I am, looking out my window each morning and thinking, "too cold for a run." So I mentioned my guilt to P and asked if he feels the same way and he pointed out that even if I am not getting out for a run, it's not like I'm sitting on my butt when I'm inside. In fact, he thinks we are both in better shape now than when we were running 20 miles a week over the summer. He's sure we burn more calories in the three resistance, two low impact, two HIIT, and at least two yoga sessions we've been doing each week.

Come to think of it, he's right. Also, while I can't attest to Patrick's eating habits, I know mine have been a million times better in the past two months. Paleo on fleek... at least during the week (see what I did there?)

So tell me, what are some of your excuses? Really... do you have some legit ones? I know I make them all the time, but something I am very proud of is my ability to keep myself in check when it comes to making excuses about physical activity. If I bail on one thing, I will make it up two-fold with another. I find a way to work exercise into my crazy hectic life... and it's not easy, but it keeps me sane, and I challenge anyone to give me an excuse I can't counter with a productive tip.

Some excuses I've heard from acquaintances/friends/relatives, that I am not about:

EXCUSE	COUNTER
I can't afford a gym membership	Then don't go to the gym! I don't have a gym membership and work out almost daily... You only need enough floor space to fit a yoga mat, or you can work out in your yard or a park.
I don't need to lose weight	Losing weight is not all physical activity is good for. It's about improving health overall. Cardiovascular movement is good for your heart's longevity, and let's be honest, toned muscles > skinny limbs.
My job is a workout	Great! Then you're well on you way to getting fit! However, if you are doing the same movement everyday, you are not improving your fitness you're just maintaining a higher baseline than a sedentary person.
I eat healthily, so I don't need to workout	Maintaining a healthful diet is irreplaceable, but again, you're not doing anything for your cardiovascular system. The heart is a muscle and to be strong, it needs to be worked out!
I workout so I don't need to eat healthily	Also a great start! However, you'll give yourself a huge advantage if you start putting the right things in your body to fuel your workouts. I'm not saying you shouldn't indulge now and then, but I guarantee you'll notice a difference in what you're able to do, physically, if you improve your diet.
I don't have anyone to workout with	You can join a fitness group, class, or meet-up! If you're in Chicago, I'll personally work out with you. Also, don't underestimate the benefits of using your work out time as "me" time. Sometimes, I just need to get away and my favorite thing to throw myself into is a sweat sesh.
I don't have time (my personal fave)	Listen, I LOVE it when people tell me they don't have time. I am in graduate school, have two jobs,babysit on weekends, maintain this blog (a full-time job in itself), make time for family and friends, and a plethora of other pleasure activities AND I work out close to every single day. You can fit it in. For example, if I have a full day of errands, I will get my workout in by running from errand to errand instead of driving or taking public transit... a lot of times, it's faster anyway. Working long hours? I will eat at my desk and then use my lunch hour to burn some cals!

Over the weekend, I attended a blogger holiday party, (hosted by the lovey author of The Crafty Coin). Each guest was to bring a gift priced at $10. I brought the, "No Excuses Starter Kit":

No Excuses Starter Kit: Sports towel, facial wipes, and body deodorant!

Fear of being smelly is the last thing that should prevent a workout! If you're on the go, pick up these items ($10 all together), get your fit i,n and then freshen up afterward.

I would be happy to provide more tips! If you have an "excuse" throw it at me, and I'll help you find a workable solution! Happy Monday, NO EXCUSES!

CHALLENGE #8: Stability Ball Workout (abs & legs)

Do you have a stability ball at home that is more like a clothes rack in the corner? I do. I go through periods where I use it every day, and then some where it is left alone to gather dust for months.

Stability balls are useful in many different ways. Using it as a mechanism for balance makes muscles work harder to do any given movement, therefore increasing the benefit of the movement.

Try this...

Warm Up: 
Something I mentioned awhile back in a post titled, "Gettin' Tricky", is using my stability ball for sit-ups with deeper extension.

For the length of one song, sit up tall on your ball with your feet flat on the ground and pressed down firmly. Bend your knees at a 90 degree angle. Place your hands behind your head lacing your fingers together, and keeping your your elbows as far away from your ears as possible.

With control, lean backward as far as you can without altering your body position, and then come forward beyond 90 degrees to your lap.

Keep this backward-forward motion going in rhythm to the song, for its entirety.

Workout:

Back extension (stomach on ball)- 15 reps
Ball wall squats (ball between back and wall)- 15 reps
Leg raises with ball pass (lie on back, pass between hands and feet)- 15 reps
Ball plank with leg raise (hands on ground, raise one leg at at time)- 30 reps (15 reps per leg)
Ball jack-knifes (use ball as foot support, hands on ground, bring knees to chest)- 15 reps
Russian squats (use ball as foot support)- 30 reps (15 reps per leg)

Repeat x3

Cool Down: Repeat warm up. Choose a different song and maintain a slower pace. As always, I recommend doing a simple yoga flow cool down as well.

Upside-Down: Headstands & Handstands

In recent months I have been spending time after each workout upside-down.

I follow a lot of yogis on Instagram who post videos of themselves in headstands and handstands and I have gotten it in my head that I will conquer the skill as well.                                                                        

          

              


I began with headstands, and have all but mastered that. I started by balancing like a tripod with my hands on either side of my head, moving them if necessary to avoid toppling over. As you might guess, based on our history of competition with one another, Patrick decided shortly after I did, to take up this challenge. He sent me a video of himself in a headstand, and instead of using his hands, he was balancing on his forearms. I thought maybe I had been doing it the hard way the whole time (wouldn't surprise me), but upon attempting this form I found it much more difficult than my way. Strangely enough, Patrick maintains the opposite is true, which brings up a very important fact regarding physical movement and ability:

                         What is challenging for one individual may come naturally to another. 

Try as I may, I cannot seem to understand where the difference in our bodies lies. What am I lacking that Patrick is not? Is this to do with core strength, or simply with balance. Really... what is it? Try as I may, I have not found anything that sheds any light on these questions. 

Whatever the case may be, both elements along with arm strength (obviously more so in handstands), are essential in this skill development. I have continued my regular workout regimen which includes work on all muscle groups, but like other yoga poses, headstands and handstands will work to sort of fine tune the related muscles. I was able to find a comprehensive tutorial on performing these moves.  The author is Ryan Hurst, GMB program director and the star of the videos in the tutorials. This shall be my sacred text as I continue this practice, and if interested the website features gymnastic training programs. I'll be honest, I haven't tried them... but being the nerd I am, I have perused the website (thoroughly) and recognize the plethora of very good information. 

At present, I use the cool down portion of my workout to focus on headstands. Since I have progressed to a point where I can comfortably balance upside-down for several minutes, I have begun working on moving my legs while in the pose, to different positions and taking them from pointing straight upward, slowly down to a 90 degree angle... which kills my abs, but hurts so good.

I finish each day, by attempted 6-7 handstands, using a wall as a spotter. I am getting better at cartwheeling out, so as not to tip over backwards, but just in case (I am 28... no broken hips please). On a good day I have hold the handstand, without touching the wall, for a few seconds but it is getting better every week. 

If you're like me, and hope to someday accomplish the poses you watch yoga_girl post check back for progress updates. While she makes it look effortless, it may not come so naturally to all of us, and it will take baby-steps to get there. As always, let me know how your practice is coming along!

*I'm sure yoga_girl has practiced a whole lot too ;)

Training Update: Week 8

Before//Week 4//Week 8

Before//Week 4//Week 8

Patrick and I hit the 8 week milestone of our training program this week!

Before//Week 4//Week 8

Before//Week 4//Week 8

I still love everything we're doing, but Patrick told me this week, he "hates" the workouts at this point... because they're hard... and they are getting harder. I don't think he, "hates" the results though!

I have to admit, on more than one occasion I have thought I might vomit... I often have to rest more than intended... and by the end, I am exhausted.  The good news is there's a second shot at each workout since the same weekly plan is used two out of each set of four weeks (i.e. weeks 1 & 3 are the same, and week 2 & 4 are the same).

In the video below, the struggle is made clear by the look on my face, and tone of my voice. It is also noticeable that Patrick takes a break during one set.  For your sake, there are only a couple of the exercises from this particular workout captured in this clip... it was very long, and there was a lot of us standing, resting, drinking water, and otherwise looking like we'd reached our ends.

Nonetheless, I think it's important to note we have both been at this program for eight weeks, going into it we were both in decent shape, we workout daily, and STILL, we struggle. This video does not hide that like the timelapses tend to. Nothing comes easy and there is pain involved to say the least! But the saying goes, "No pains, no gains" right? ;)

No Excuses

I have been so busy you guys. So busy. Sometimes I think about quitting my job and just writing this blog full time, but I suppose that's less than realistic. I have all these ideas about topics, and new sections I could add, and different content to post, but when? Sorry for complaining, it's just, I love sports. I love psychology. I love sports psychology... and running... and yoga... and competition... and handstands for goodness sake! There is just so much to be said!

Last week I wanted to post about the Broncos big win over Green Bay, I was so pumped, started writing about it, got distracted, didn't finish. Before I knew it, another Sunday had passed and the damn Broncos, they lost. So much for that huh?

NBA and NCAA basketball have both officially begun their seasons, and I am very excited about that. P and I are playing fantasy basketball  (he's playing... I'm keeping an eye on his team though, wink). It's A LOT of work, but like fantasy football, it's a good way to keep up on the league--who's playing well, and not-so-much, who's injured, etc. I like it.

Has this been completely unorganized enough for people?? Well welcome to my life. My point is: I have many things I want to put out into the world, and zero time to make it happen. While I care deeply about sending off my thoughts, I care a good deal more about the life that fuels those thoughts. I have to maintain a fit lifestyle in order to feel justified about preaching about it (haha).

Something I read over and over again in articles titled something like, "How to Get Fit" or "Things Top Athletes Do" or "Do This, Not That" is to really get into shape you have to, stop making excuses--It's a cliche because, duh.

So that's where I'm at right now... It seems like, "I have to write about the psychological aspects of fitness" is a LAME excuse for not working out. No one wants to read about staying active and being fit, written by someone who isn't active and fit, am I right? So for me, NO EXCUSES, and no excuses means if I have to choose between writing, and working out, I gotta choose the activity that makes me sweat.

Similarly, reading about being fit, is not helping YOU get fit... Although, if you're like me, finding new tips from others, discovering a variety of workouts and workout regimens, and learning the struggles even top athletes share, can be a major motivational factor... Plus, knowledge is power :) So, yes, I do think there is value in the time spent thinking about fitness, but obviously the key is using that time productively and strategically to work for you.

My advice based solely on what works best for me, is to come up with a few lists, (written, or just mentally) of life tasks. Start with a list of things you absolutely have to do each week. For example:

• Sleep (~56 hrs)
• Eat (~11 hrs)
• Work (~30 hrs)
• School (~20 hrs)
• Commute (~5 hrs)
• Grocery shopping (~1 hr)
• TOTAL = 123

Then, come up with another list detailing the things you want to do every week:

• Visit family members (~6 hrs)
• Hang out with friends (~10 hrs)*
• Workout (~3 hrs)
• Yoga (~3 hrs)
• Run (~2 hrs)
• Walk (~3 hrs)
• Blog (~3 hrs)
• Read (~2 hr)
• Watch TV (~8 hrs [this only accounts for one hour per week night and one football game on Sunday])* 
• Go out to eat (~4 hrs)*
• Video/online games [fantasy football perhaps?] (~2 hrs)
• Shopping (~1 hr)
• Social media (~5 hrs [one hour per day... let's be honest, people])*
• TOTAL = 52

*My guess is this is a low-end estimate for a lot of us (in some cases, like social media: yikes!)

Make sure to be realistic about how much time you are spending on each activity. As you can see from the above example, these activities would encompass approximately 175 hours per week, which again, I believe is a low estimate, but still more time than we have total. Therefore, we are forced to prioritize our time.

The next step is to put these activities in order of importance to you. The list above reflects the order of importance in my life. Items at the bottom of the list are those you might want to consider eliminating to account for more important activities. Often, the items at the top of the list, or the items on the "have to" list will take up more time than you expect them to. During those hectic weeks you will have to stick to your guns about the items topping the "want to" list, and focus on them first.

No excuses. If you want to live a lifestyle of fitness, it has got to be a priority. Furthermore, you have to recognize opportunities for fitness in your everyday life. One of the items near the top of my list is walking, but it's difficult to find an evening when I get off work early enough to go for a stroll before it gets dark. Therefore, I have to incorporate a walk into my daily activities. Sometimes I walk to the grocery store if I only need a few things. I also walk or even run to work if the opportunity presents itself. I know what you're thinking... "Ew, sweaty", but ya gotta do what ya gotta do. If you have a job where being sweaty and smelly is not an option, keep wet ones and deodorant handy. It's really that simple, folks. If you care enough, you'll make it happen.

I would LOVE to hear simple ideas like this that you make work in your busy life... comment below! Another post listing a bunch of these ideas for convenience might be fun.

Body Shaping, Post Race

Hey all!

Is it just me or is this year flying by? We are just two weeks away from Halloween and it has already been three weeks since I ran my first half-marathon. The first week post-race, I refused to even walk briskly, and thought I may never run again... but the second week out, I dipped my toes back in with a spritely 3 miler, which actually felt pretty great. Had it not been dark by 6:30pm I might have kept going a while longer. Yesterday, I ran about 5 miles. I gotta tell ya, another easy run. I enjoyed it very much (Patrick has done a few short runs as well).

A week or so before the race, my sister from another mister Micaela sent me a workout program to try out (thank you my sweet friend!) I have to be honest, at first I was like, "These workouts are not difficult enough for a half-marathoner, pssh" but I gave the first day's workout a try anyway and oh my sweet baby Jesus, was I wrong. I got my booty kicked. I have realized these training programs are really the way to go for me-- I like a good schedule, a plan, a direction. 

The program is set up so for the first four weeks you do 2-3 resistance workouts per week, which they provide to you in the form of circuit routines, 2-3 LISS (Low Intensity Steady State) sessions of 35-45 minutes per week (activities like walking, swimming, biking, hiking, etc.), and one session of stretching per week. During weeks 6-8 you add 2-4 more LISS sessions, and in weeks 9-12 you do 3-4 resistance training sessions, back to 2-3 LISS, add 1 HITT (High Intensity Interval Training) workout, and do an additional stretch session each week. Okay, so it's a lot... but I love a lot.

For each of the resistance workouts there are two circuits. You have seven minutes to get in as many rounds as possible (AMRAP), and you do each circuit twice. BREAKDOWN: circuit one (7 mins), then circuit 2 (7 mins), then repeat. You guys. I seriously love these routines. I sweat so much and feel glorious afterward... well right afterward... about an hour later I am ready to sleep for days. But it's so great. The best part is: The step before the workout where I have to make a decision about what kind, and which workout to do, no longer exists. It's already planned out and it makes my life so much easier.

The exercises are explained in detail in the PDF Micaela sent me, so I just make sure I know what I'm doing and get started. Some equipment is necessary like a jump rope, medicine ball, and something to step up onto, but really it's nothing you can't makeshift. For example, I don't own a medicine ball so I filled a paint can with water and use that instead.

Anyway, I am not trying to plug for this particular exercise plan but what I am saying to you is, get yo-self a plan, and then stick to the plan. Like most of you, I am a busy person and lead a crazy lifestyle, running here and there, and making all of my meals, and working, and going to school, and working some more, and the list goes on... being able to just follow directions and feel good about myself afterward is a godsend. Psychologically, I feel like this program is ideal when I have a limited amount of time.

For example: On Wednesdays I see clients from 9am-2pm, have a break from 2-3pm, and then pick the little girl I nanny for at 4pm. A lot of days I end up working out after I get off work at 6pm, but if I can, I get it in midday so I can relax in the evening... So Wednesdays, that means between 2-3pm. I come home, change clothes, and hop to it. I don't have to search for a routine, which often gives me time to debate whether to workout in the first place, I just go to the day of the week, use stuff I have around my house, and 28 minutes later, it's over. I can run out my door (sometimes still sweaty).

I don't think I meant to carry on about this so long... I meant to actually say things about something else but now I don't remember what that was, so I am just going to stop talking. Have a lovely week!

Ps: The program instructs you to take before pictures and use them to track your progress every four weeks. I am posting the first photo below. Bear in mind, I am a little self-conscious because I look like I might die... it was like 6:30am on a Monday and I hadn't had coffee.

BEFORE (front)--disregard recycling 

BEFORE (side)

Oh! and pps: The Denver Rock & Roll Marathon and Half Marathon were yesterday and I felt so much like I was missing out on a good time! The subject came up about more running and I got my main man on board with more halfs-- I also don't think a full is out of the question, but for now we are going to focus on obstacle racing, and possibly a mini-triathalon?? More on that soon!

Chicago Half-Marathon: In the Books

*Note: I realize it is Tuesday. I wrote this yesterday but am just getting around to posting now!

You guys! My crazy weekend has been over for a whole day... It was a whirlwind of nerves and adrenaline and now... it's Monday. I am sitting here with a glass of Pinot Noir, coconut chicken curry from my favorite Asian food restaurant, looking at my freshly pedicured toes. I am the epitome of relaxation and treating yourself and it feels great.

What you do know is I ran 13.1 miles yesterday (in a row), what you might also know is I took the comprehensive exam for my Master's on Saturday, and what you probably don't know is I won all three of my fantasy games. I was on beast mode this weekend guys, what can I say? (Patrick's commentary to the above statements is, "Yeah, yeah, yeah" as he was one of the fantasy opponents on "L" end of the spectrum, if you know what I mean)

The half-marathon was such an amazing experience, and I had so much fun with it. I began preparation a few days prior, loading carbohydrates and avoiding dairy (commonly effects runners negatively during the race), and also staying away from citrus, and spicy food which might cause indigestion. I treated myself to pesto cavatappi from Noodles and Company the night before (actually a friend treated... Thank you, Werner!), something I NEVER let myself have anymore. I remembered advice from the expert who sold me my running shoes, to begin hydrating the week before the race as many people make the mistake of only concerning themselves with intake of fluids the day of. I can definitely say I was thorough... I was in the bathroom about every half hour from Thursday-Sunday.

I attempted to go to bed around 8pm the night before, which was a long shot and turned out about how you would expect...with me watching Mad Men until 9:30. I fell asleep then, but was awoken soon after that to the sound of my next-door-neighbor playing the piano... I may have banged on the wall (sorry not sorry). I fell back asleep without issue but to my dismay, again, at 2:30am: Piano. You can imagine  I was not thrilled. There was not much sleep to be had after that and I was too nervous/excited anyway. I got out of bed about 4:10am, and started the prep process:

Essential fuel items

I had my gear laid out the night before so I got dressed, washed my face, did my hair. I had also prepared 1/2 a cup of oatmeal, and a cup of coffee for breakfast in advance, so I added blueberries and a teaspoon of honey to the oats, and cashew milk to the coffee. I ate and drank while I did some preliminary stretching on my yoga mat. I also gulped some Gatorade and water. I left my apartment around 4:45am to walk the 3 blocks to the train station where shuttles would be picking athletes up to head to Jackson Park (which is on the south side of Chicago, in the Hyde Park neighborhood where the University of Chicago is also located). The shuttle was a yellow school bus and thinking it would be packed I boarded first and chose the last row... mistake. It was so bumpy I thought I would throw my back out.

The shuttle arrived in Jackson Park around 5:45am. Due to the hydration regimen I had been strictly adhering to over the past 2-3 days, I had to pee very badly by this point, and headed straight to the port-a-potty. Something I never envisioned doing: using one of those in the dark. It was an odd experience. I suppose there could have been any number of surprises in there I am better off not having been able to see. After that I sat down under a bright light, and Patrick called to tell me he was up and at 'em. While I waited for the sun to come out, I forced a banana and a few bites of a Luna bar down though I wasn't awake enough to be hungry. I figured I had to eat right then or never, because I'd hate to eat within a half hour of the race. I also didn't want to run out of fuel. I steered clear of fluids.

I began to stretch and center at about 6:20am, checked my gear, used the restroom one more time, and squished myself into corral "K". The race officially began at 7am, but I did not cross the starting line until 7:07:51. When we originally registered we figured we would probably finish in 2 hours and 30 minutes... By the time training was finished I thought I could run faster than that, but you weren't allowed to move to a faster group.

I began the race by weaving my way around people running at a lighter pace than my adrenaline filled system would allow, and the first mile went by in the blink of an eye. Supporters were along the sidelines for the majority of the course, many of whom had signs I enjoyed reading. My favorite read, "I don't know you, but I believe in you!" Everyone was clapping and whistling and it really helped me stay motivated. Remember how I was talking about boredom while running awhile back? Well, I realized after the race how powerful the psyche really is when determination kicks in. It was like my brain refused boredom... or maybe even just blocked it out. I was telling my uncle post-race: I felt like I was in another world or like outside of my body or something. Similar to the way your brain will protect you from severe trauma... It will protect you from emptiness in times of excitement. The race flew by and it was as if time was non-existent. In retrospect, it's a blur. Pretty cool huh?

My body felt capable throughout the race, but around the halfway mark I did begin to notice some aching/stiffness in my knees. I knew I would push through and was able to relieve some of it by doing some butt kicks, and changing my stride for a few steps. I was given some advice by a marathoner, the night before in terms of fluid consumption during the race, (again, thank you, Werner). He said to make sure to take a cup of Gatorade or water at each aid station even if I wasn't feeling like I needed it, and to just take a sip or two. I did this, and dehydration was a total non-issue. Around the 7th mile marker I felt like I could use a few extra carbs to get me through and ate a gluten and dairy free chia energy gel called "Huma" (pictured above). I had tried one these before and it did not bother my stomach, and although I tend to think it may be more mind-over-matter than anything, it felt like a miracle... either that or runners high truly came through for me in the clutch.

I got an incredible burst of energy around mile 10 and was able to pick up the pace. Going into the final mile I was crusin' full speed. The last half mile I found myself running next to a man who must have had a similar burst and got it in my head that he would not cross the finish line before me. As I started to compete with his speed he caught on and pushed harder as well. It was awesome. Without having discussed it we pushed each other to the end, staying neck and neck and cross the finish line together (my foot broke through first ;)), and fist bumped as we did. He said, "Hey thanks! You really pushed me at the end." I ran the last mile in under 8 minutes.

Here are my stats:

Somehow I ran the last three miles fastest, at just over 9 minutes per mile. To be completely honest, I am not sure if that's a good time or a terrible time, but I am happy with it.

My wonderful Uncle Matt met me at the end of the race and I spent the rest of the day relaxing at his place and watching football and "One Flew Over the Cuckoo's Nest". He also treated me to a(n amazing) burger, the Obama burger specifically, and rosemary fries at Good Stuff Eatery in The Loop... and not to mention, the most incredible shake (salted caramel) I have ever had in my life. I concluded the day with still more football watching as the Broncos improved their record to 3-0 against the Detroit Lions. So all and all, it was just the best day ever.

As I watched my Broncs I soaked my feet in ice water and Epsom salt, and let me tell you: a fantastic decision. My legs and feet did not feel awesome after the race as you might be able to imagine, walking was an accomplishment. The ice bath relieved the ache and this morning I felt good as new! Regardless, I am giving myself the week off from running. I will resume floor workouts on Wednesday... I am oddly excited for that. Please enjoy some shots of me looking like the hugest dork:

The most gigantic finisher medal of all time

Salty caramel shake from Good Stuff Eatery

Okay, okay enough about me... sorry about that, just such a productive weekend, couldn't help myself! I hope reading about our experience will help others train, and provide helpful tips along the way. We would both be happy to answer any questions... please feel free to comment or email me at shayla.brianne@gmail.com!

Patrick ran too!!! Here are his thoughts:

So we did it! Not exactly how we expected it to go, but we accomplished it none-the-less and I could not be more proud.

I'm sitting here writing trying to think back on my running experience yesterday. Honestly, most of it is kind of a blur, I started the race in the dark so I could run with Shay. It started out well and I felt pretty good for the first few miles as I settled into a nice pace. I felt like I was going at a good clip at times and others I felt like I was barely dragging along. However, my splits seemed to be fairly consistent, though slowing a bit toward the end.

My final time was 2:23, which I'm okay with even though I did want to get under 2:20. Oh well, next time... All in all, these past few months have been an adventure. Training has had its ups and downs but at the end of the day, sharing this experience has made Shay and I closer. Working toward a goal as a couple is something I would recommend. I could not have asked for a better training partner and definitely needed the support many times throughout the process. I can't wait for other adventures down the road. Cheers!

Final Week

Hey All!

Today is the last Sunday of training! I can hardly believe I am going to be racing next week. It is exciting and nerve wracking all at once.

You may have noticed I failed to post last week, and the reason has to do with the late posting of the previous week's summary and also some unfortunate events which took place when I got home from Colorado. As you may have realized, Patrick and I live in different states. It is rough. Therefore, for the past few months we have been planning for him to move to Chicago. Unfortunately, due to some circumstances which are out of our control, the move will not be possible right now, and we are not certain about when it will happen. Furthermore, he is unable to be here for the half-marathon.

As you can imagine I am quite upset about this development, especially since the whole running thing is more his passion than mine. I am disappointed to be running by myself now. I honestly debated dropping out with him... Not to worry, I am not a quitter. I am human however, and my emotions took hold for a minute before I realized giving up now would mean ignoring just about every one of my values. I have worked very hard to achieve the level of running fitness I have, and I still have the physical ability to do well. Patrick will run, at home, during the race time and we will simply make the best of a shitty situation.

Shay
When I was able to overcome my emotions, and muster the energy to get back out there and train I had... well actually, I still have kind of a rough week... physically. I don't know if I am still just hurting from running twelve miles and then not sitting down for another 3 hours, and THEN sitting down for 5 hours, and THEN sleeping on an air mattress in the wilderness, and THEN going for a 6 mile hike (photo evidence below) within 24ish hours OR if it was just an off week. Either way, my calves were killing me throughout the first three runs.

From left: Brandi (my lovely stepmama), Patrick, Dad, Brother Grayson, and Me

Luckily, yesterday's 8 mile run went flawlessly and I felt AWESOME. I would like to think my body just finally got with the program but I also used an ice bath with epsom salt on Wednesday after 5 miles, so there's that.

The incredible view from my 9/19/15 evening run (8 miles)

Patrick

As Shay has mentioned I am unfortunately unable to make it to Chicago to attend the race. This was a big blow to both of us, especially after working all summer toward this goal. I am happy however, Shay has decided to continue with the race and I have no doubt she will do great. This is especially evidenced by how bad she kicked my butt during yesterday's run. Similar to Shay, I have had a rough week running wise, as well. My run started out great yesterday and I was running at a pace of about nine minutes per mile, for the first few miles. However, this quickly waned when my hamstring began to tighten up. This has been something I have been dealing with this week in general however, at this point in the training I feel that anybody would have their fair share of minor injuries. As I look toward the last week of training I do feel a certain amount of pride in what we have accomplished, I think of how hard it was to accomplish a few miles and now we talk to each other and say today is only five miles like it's no big deal. So…even though I will be unable to make it I am glad to have this experience and glad I was able to see the growth in both Shay and myself, throughout this process. Here are some shots from beautiful Colorado during my run yesterday:

TEN!

Okay so I realize it's Wednesday of the peak week and I have failed to post a summary of the ninth week. What's worse is we have only managed to run 4 miles in the past few days. I am in Colorado though so, sorry I'm not sorry.

I got into DIA on Saturday and P swooped me up and we headed straight to a campsite set up by my wonderful parents near Brainard Lake, West of Boulder, North of Nederland. We pretty much just ate and went to bed the first night, but Sunday was packed with adventure and fun including a 6 (ish) mile hike and ATV riding.

P brought his (our) puppy, Griffey which was a bit nerve wracking because of his sometimes aggressive temperament when it comes to other adult males. To our surprise he did just fine, with only a couple minor freak-outs, one in which he went so far as to bite my dad's pants, ha! My brother's dog Rio was with us as well, and though he no longer shares Griffey's playfulness, he was a good sport too.

On Monday we headed back down from the mountains, and successfully completed a 180 degree turnaround in terms of appearance, and attended my sweet aunt's wedding in Arvada, Colorado. It was lovely, and P got to meet a lot of my mom's side of the family.

Last but not least, yesterday we were able to run about 4 miles in Golden among beautiful mountain views and along Clear Creek. Honestly, we are both still so tired from the 12 miler we did on Saturday morning (before I left Chicago), and the hike on Sunday and just need some rest and relaxation. Afterward, Patrick made an executive decision we would have pizza while we did our, wait for it... Fantasy football draft!!! That's right folks, football is back this weekend. I really don't think I could be more excited for it, especially given the fact I have not had a chance to watch any of the preseason games.  I'm looking forward to writing more about football in the next few weeks... not that I am getting sick of talking about running or anything (ugh!)

ANYWAY! Like I said above, we ran 12 miles on Saturday!! Patrick has been confident in our ability to finish this thing for a few weeks now, but I think this week really solidified that fact for me. Unfortunately, with 2-3 miles to go during the 12, my hip was in pretty serious pain and I had to take it very slow, another reason I am okay with taking it easy this week. The hip still hurts, but the run yesterday was fine as soon as I got into a rhythm. Still more difficult at altitude, but I managed.

Something I have begun to accept is the soreness, and pain that ensues after each run. For awhile I was concerned it was just me...that maybe my body was just not suited for this sport. I still don't really think it is, but my ability to bounce back and run with very little rest in between is actually tremendously encouraging with regard to the level of fitness I have achieved. At this point, I think we are both physically prepared and it is all mental. We just need to believe in ourselves, and I need to overcome the boredom (which I will say is less of a factor on the long runs than I would have ever imagined... It's like my mind is able to be elsewhere, I don't quite understand it, but it is what it is).

*I decided to give P a break this week. Hopefully we are able to spend more time running before I leave, but we are trying to cherish the present and spend quality time with each other and family, so we are playing it by ear! Have a lovely week :)

Week Number Nine

Of note during yesterday's 11 miler, were two things: (1) It rained beginning about two seconds into my run through the end of it, and (2) around the 4.5 mile mark I passed a 7 Eleven and saw an image of a Big Gulp in the window which ignited a furious craving for a Dr. Pepper. What?! I haven't had a pop in years but when I finished, I ran straight past my building to the nearest restaurant and sheepishly asked for a fountain drink and nothing else. Walking home, amid stares from people (surely, imagined stares) wondering who I was trying to fool with my armband and running apparel as I attempted to disguise the high fructose corn syrup delight, I realized it would have sufficed to just wet my lips.


The only conclusion I can draw from this bodily reaction is my body needed sodium and sugar, and the convenience store provided it with an image so my brain latched onto it. Regardless, food has been a topic I have wanted to include in a post for awhile now. Not long ago I casually mentioned to Patrick how "off" the Paleo train I have been recently. I said, "I really need to get serious again, carbs are ruling my life." He pointed out to me however, that Paleo may not be an option during this training. He is right, yet again. My body wants carbohydrates because of the higher level of functioning I am expecting of it. While protein is important for repairing muscle after running and is especially necessary for long distance runs in terms of sustained energy,  carbs are the first source of fuel the body burns during the run. They are what get you going and give you the burst to run a little faster. It is recommended complex carbs make up at least half of the calories taken in by runners. The trick to allow the body access to these carbs throughout the run, is to take them in on a continuous basis in the days prior the run, rather than all at once say an hour beforehand.

Paleo is amazing, and the diet I feel best when following, don't get me wrong! But with this huge change in my fitness regimen, it is important I listen to my body rather than my mind. That is the incredible thing, if you ask me... Your body will literally let you know what it needs, through cravings. In general, however it is essential to recognize when you could substitute a Dr. Pepper for some sweet potatoes. I don't think one dose of HFCS will kill me though ;)

Shay
Anyway, training this week was majorly uneventful. At the beginning of the Nike + training program Wednesdays AND Sundays were designated "rest" days, but for the past few weeks the program has cut it down to Sundays only. Since we don't have much of a chance of winning the thing, we feel like it's okay that we went ahead and skipped Wednesday for old time's sake. We are tired, to say the least. Running 20+ miles per week in  addition to full-time work (and in my case, school), will take it out of you.

24/28 miles this week feels just fine to me

Patrick 
One more month! As I was trying to figure out which week of training we were on now, it dawned on me we are in our final month. It's crazy to look back at all the running we have done to get ready for one race. However, as each week passes I feel more confident. As I finished my 11 mile run yesterday I felt for the first time, truly ready to do this. As I write this it is clear I could have run 13.1 miles this weekend if I had wanted to. Now it's time to work on improving the end result in terms of pace.

He chose this picture because, "It shows the total mileage"

*When this whole half-marathon business is finished with, I will write a full post on food. I will talk more about Paleo and my experience with it then!