7 weeks until the Tucson Half Marathon: Training Plan Week 1

Saturday I ran the Baltimore Half Marathon, it was my slowest time EVER and not by a little. The last 2 miles I was in such pain, and I know it was due to not training enough, not drinking enough water, and not foam rolling as much as I should be. *I want to state the water was not fully my fault, at the “bathroom stops” there would only be ONE , yes, ONE port o potty for a couple THOUSAND people. I had to go into some random corner store and use their bathroom which was in the basement that had a CAT in it!*

Sorry, ranting over. In all truth it was very enlightening my run yesterday, I made a new friend, and learned a very good lesson.. TRAIN!

Seven weeks from now I will be running the Tucson Half Marathon, and I have a huge goal to finish at least 5 mins faster than all of my other half marathons. Jrod’s family lives there so we will have a cheering section and I want to do my best time while I am with family. Jrod will be running the full marathon, so it’s a great time for both of us.

For this training I am doing a mix of running and PiYo workouts. I need the PiYo to help with my knees and hips, which have been super tight and lead to my injury back in May.

Monday: 3 miles

Tuesday: Lower Body & 2 mile walk

Wednesday: Upper Body & 4 miles

Thursday: Sweat

Friday: Rest Day

Saturday: 8 miles & Stretch

Sunday: Lower & Upper Body

Total miles: 17 miles

I am also motivating myself by only watching Arrow while working out. It’s killing me! I just started Season 2 and I can’t wait to see them all! Then I will watch season 3 on Hulu Plus, sigh.. I love this show. What is your plan for this week?

 

Meal Planning October 19th

This past weekend I had a personal awaking, this happened while trying on my half marathon compression pants, that want I was doing in my life wasn’t working. I will post more about this later, but the over all is that things need to change ASAP!

I had gotten away from Meal Planning a little, and it was showing so now back into the swing of things!

Monday:

B: Shakeology (Chocolate w/ PBFit) 

L: Spagetti ( Brown rice pasta, ground sausage, garlic, & sauce)

D: Grilled Chicken for me, Ribs for Jrod, with grilled vegetables

Tuesday:

B: Shakeology (Chocolate w/ PBFit)

L: Adventure (will be running around town before work so this is my ? of the week)

D: Pasta Fagioli Soup *slow cooker recipes last us a very long time*

Wednesday:

B: Shakeology (Chocolate w/ PBFit)

L: Veggie Chop

D: Pasta Fagioli Soup

Thursday:

B: Shakeology (Chocolate w/ PBFit)

L: Veggie Chop

D: Pasta Fagioli Soup

Friday:

B: Shakeology (Chocolate w/ PBFit)

L: Veggie Chop

D: Steak with grilled vegetables

Saturday:

B: Shakeology (Chocolate w/ PBFit)

L: Veggie Chop

D: Asian Chicken Stir Fry

Sunday:

B: Eggs with homemade waffles

L: Jambalya

D: Pot Roast w/ potatoes & vegetables

I will be using the containers from the 21 Day Fix program to help with my portion control. I have been using them a little for my lunches and it crazy how much vegetables get into that small container! I ordered these the day they came out, I love the Beachbody now lets you order just the containers themselves without the workout program!

What are your plans for this week?

 

The Countdown for the Baltimore Half Marathon

It’s time for another half marathon to go into the books for the 50 races in 50 states challenge. I can honestly say that I didn’t train anywhere near as much as I should have, and I already know it’s going to come back and bite me in the butt.

My goal is to stay positive throughout the whole race, and know that Jrod will be waiting for me at the end. He is running the full marathon and it starts almost 2 hours before the half, so he will be finished, after race goodies gotten, and probably will have taken a shower by the time I cross the finish line.

At the end of this race, I have decided to do something a little different. I am going to film a message to myself to get me in the mind-set for sticking with my seven week training plan for the Tucson half which is exactly seven week later. I always say after a race, I HAVE to train better for the next one, then life happens, I get overwhelmed and it all goes out the window.

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Not this time, I already have the training plan written in my daily planner, have two workout friends to be my daily check in friends, and the video. I might even make weekly update videos just so more people can have my back and make me do this. My overall goal is not to be super fast in seven weeks, but to at least cut off 5 mins from my time. I have had the same time EVERY race I have ever done, truthfully I would be happy with a 2 minute cut. I also want to lose 20 lbs by the Miami race which is at the end of January. When I do that I will be back down to my healthily weight, though I will 100% take losing fat and getting muscle but being the same weight I am now if that happens too.

What are your goals for the next couple of weeks? Have you ever not truly trained for a race? How do you stay on track with your fitness goals?

Interesting article about Chewing

Great article from the Psychology of Eating:

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The Psychobiology of Chewing There’s more to chewing than you might think. It’s arguably the first digestive activity that we bring to a meal, and unlike the chemical processes that occur in our gut, chewing falls under our conscious control. Except of course, when we go a bit unconscious and inhale our food. But chewing is more than a digestive aid. It also has a potent psychological function that helps keep body, mind and emotions in balance. Consider the following:

Have you ever wondered why crunchy foods are so popular, why advertisers promote products on the basis of crunchiness – “super crunchy,” “extra crunchy,” “stays crunchy even in milk”? Have you noticed that whenever you eat your favorite brand of potato chips, pretzels, or crackers, they each have a similar degree of crunchiness? What advertisers understand and capitalize on is that crunching and chewing are primal activities, inborn urges dating back to the first life-forms that ever “crunched” on each other.

So important is the level of crunch that many years ago, potato-chip manufacturers developed a sophisticated apparatus to measure the perceived level of crunch that consumers hear in their heads. The most pleasurable decibel levels were deciphered, and potato chips were subsequently manufactured to these standard orgasmic crunch levels.

From a psychophysiologic perspective, chewing and crunching are natural outlets for inborn aggression.

Throw a piece of meat into a lion’s cage and the lion will likely roar at it, attack it and tear it apart as if it were still alive. The lion must do this because its nature is to be aggressive. But aggression here isn’t meant as some mean, vengeful act. A lion doesn’t attack a jackrabbit because of hate. Quite the contrary, the lion attacks because it loves the jackrabbit.

Like the lion, human beings have a distinct measure of innate aggression, and developmental psychologists often see this energy as first experienced through the infant’s desire to bite. Psychologists call the original oral-aggressive act the “hanging-on bite” to the breast. This is a biting that establishes confluence with the mother. The baby must actively hold on for nourishment and will often keep holding on even when mama has had enough. The tension it experiences when separated from the mother before it’s fully satisfied is typically expressed through crying, screaming and facial contortions.

In the many body-oriented disciplines and psychologies, the jaw is associated with anger and aggression. When these emotions are habitually withheld and left unexpressed, they may become “frozen” on the face as a perpetually clenched jaw or tightened musculature resembling a scowl. Just as a dog clenches its teeth when angered or challenged, so too do human beings channel aggression through the face. From an evolutionary perspective, the process of biting and chewing allows for the release of what psychologists call dental aggressive urges.

Many people habitually fail to chew, swallowing their food almost whole.

They tend to derive pleasure not so much from the taste and texture of the food as from the velocity at which it’s eaten. In such instances we deny an important, natural outlet for tension and fail to experience full satisfaction from a meal. In an effort to free the unreleased tension, we may continue to eat past the point of satiation, turn to other oral based habits like gum chewing, or simply internalize the tension, allowing it to build over time and eventually express itself in chronic emotional or biological symptoms. For many people, TMJ disorder is the result of unexpressed anger that’s looking for an outlet.

On another level, by swallowing food whole, we make a statement about the way we approach the world. We want our hungers in life satisfied but aren’t fully willing to take the necessary steps. This need for immediate gratification is reflected in our refusal to chew. Ironically, a side effect of the short-cut method of not chewing is more hunger. Chewing and tasting are basic to hunger satisfaction. When we limit these simple gustatory requirements, the brain screams for more food. Taste, texture, and satisfaction are literal nutritional requirements.

In one fascinating experiment, scientists deprived a group of test rats the sensation of taste. This group of “tasteless” rats, along with a control group, were placed on a normal rat diet. Both groups ate the same amount of food, and in a short time the taste-deprived rats all died. When the rats were autopsied, researchers could only find one cause of death – clinical rat malnutrition. The scientists could come up with only one explanation – that there are important yet unknown physiological connections between taste and health. Similarly, hospital patients fed intravenously or through feeding tubes that bypass the mouth often report a nagging hunger for taste, and can experience digestive, immune and other health issues. Though the mechanisms that govern these phenomena are little understood, this much is certain: to be fully nourished by food, we must experience it through tasting and chewing

In a comparable manner, to be fully nourished by any experience, we must “taste” and “chew” it thoroughly.

It’s no accident that many of the words we use to describe eating are the same ones used to describe the thinking process. When presented with an idea, the mind will first grasp it and “chew” on it. Our conscious mind breaks it down into its component parts, “tastes” it, then “swallows” it into the subconscious for final “assimilation”. When we accept something without “ruminating” over it or when we swallow something “hook, line and sinker,” or when “biting off more than we can chew,” what we say in our metaphoric language is that just as food works with digestion, so too do perceptions work with the mind. Improper chewing of food or ideas are equally disturbing to our system.

The mouth deserves our nutritional respect. It’s the first step in the digestive process. Here the chemical digestion of starches is initiated with amylase, an enzyme that breaks down the complex carbohydrate molecules in a well-salivated mouth. The mechanical digestion of food is also initiated in the mouth with the process of chewing. The surface area increases as the food is broken down into smaller and smaller pieces. When the food reaches the stomach, the number of molecules exposed to the stomach’s acid and enzymatic environment is maximized.

If we swallow something whole, such as a piece of meat, an abnormal series of events occurs. First the stomach must churn the meat with its own muscular movements to help break it down into smaller pieces, a function it’s not ideally designed to do. Next, we go through the lengthy chemical process of breaking down large pieces of food. Because we started with one large bite, only the surface of the meat remains exposed to the stomach’s digestive juices. To digest the meat further, the stomach may secrete more acid than normal. This irritates the stomach lining, which is the reason many eaters experience acid indigestion. The condition is exacerbated if the food is high in protein. The greater the protein content of the food, the higher the level of stomach acidity required to digest it.

Chewing is a “pacesetter”. Whatever speed and number of times we chew sets in motion a rhythm that our entire body adopts. By chewing rapidly and insufficiently, we initiate an unsettled frame of mind that is reflected in the body as uncomfortable sensations in the digestive system. Chewing at a moderate to slow rate promotes a relaxed, grounded demeanor and for many, a noticeable stronger metabolism

Full chewing need not be a discipline, but can occur spontaneously simply by eating with relaxed awareness, and settling in to an attitude of nourishment with our meals. Rather than concentrate on chewing food, eat your food, savor it, delight in it, and let chewing be a natural part of the eating process.

Can you see how chewing is more than just a digestive activity? Do you have your own personal story of how chewing food is a metaphor for how we munch on life?

Warmest regards,

Marc David

- See more at: http://psychologyofeating.com/psychobiology-chewing/#sthash.W9FGY6PW.dpuf

I will never forget: September 11, 2001

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From a friend’s page:

At this moment 13 years ago, millions of Americans went to bed quietly, with no thought that the next morning their world would change forever. That night hundreds packed flight bags they would not live to open. Thousands slept with loved ones for the last time.
One never knows what a new day has in store. Let us live each day to the fullest and never miss a chance to let this dearest to us know of our love for them. So tonight if you have someone in your life that you love, TELL THEM.

Never Forget.

I was at Walt Disney World and worked quietly at my restaurant while everyone was quiet glued to CNN that was on every channel. I will never forget how scared I was the first time hearing the fighter jets fly over the MGM Studios, as I walked from Indiana Jones to the Doug Show. Everyone frozen (cast members and guest a like) and looked up in the sky. I wish that this nation would again pull together and help each other out, this day; September 11; should be a day of remembrance and a day of giving.

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When do you workout?

That is always a HUGE question that people ask others when they want to start their own personal health & fitness journey. I personally feel that there are many factors to when someone workouts, including their job, friends, home life, and for me when I feel my best.

I am a morning person, have been for my whole life and I truly enjoy working out in the morning. I enjoy it so much so that if I don’t workout by 11am it won’t be happening that day, it throws my whole schedule off. Piyo, Les Mills Combat, Running, Body Pump, Body Flow, you name it I will do it in the am without that much of a push.

Now, years ago I joined a gym with five wonderful ladies and we would workout at all hours of the day, but mostly at night. I 100% could go back to working out at the gym at night if I had a support group of gym buddies looking forward to working out together. That was the really nice thing about joining with five other ladies, there was almost ALWAYS someone free to workout with. Yes, I may have been the gym rat of them all, including going out drinking until 3pm and running on a treadmill at 8am because I promised to meet one of the girls. The trainer’s never let me live that one down, for the tequila was pouring out of  my body and you could smell it.

This brings me back to I truly feel it’s personal and YOU have to make it work for YOU! If you don’t then it’s not going to work for you, and you are setting yourself up to fail. When do you workout and why?

Here are some great articles too:

What’s the Best Time to Workout

5 Reasons Why You’re Not to Busy to Workout 

Hate Working out in the Morning, three reasons to stay in bed.