Stories from the Junior Swiss Miss: February 2008

Trish, of "The Dish From Trish" has suggested that I write about prepping for a race - being that there do seem to be lots of different ideas out there for how to keep at a workout routine or how to go about getting in shape, here's my thing (with the caveat that I am no expert at this and sometimes also get too obsessive, so please keep that in mind and take all with a grain of salt):

When I first started running, I would do a relaxed jog for 2 - 3 miles, about 3 times a week. I always prefer running outside when possible, even if it's really cold, I just bundle up in lots of fleece and go. Outdoor running seems less monotonous to me and you get some fresh air and some scenery at the same time. I know most people like to have music while they run, but I have also found this to be a great time to be alone with your thoughts, or prayers or whatever is on your mind, this time to myself is a big reason I enjoy running. I have seen articles lately about how noisy our lives have gotten and I have to agree. When I think of how often I am checking my email, surfing the internet, or just have the TV on for background noise, I see that there is not much quiet time in my life and I'm sure many have the same experience. The pastor Charles Stanley emphasized in one of his sermons how we always have a "moment of silence" to remember a loved one who has passed away or to show respect for those lost during major tragedies. He made the point that "one moment" is probably all we could take without becoming extremely uncomfortable - I think its true and troublesome.

Anyway, back to the running thing. Eventually my friend Sara came along (see her in the post below) and convinced me to start running longer. She is also faster than me so she was a great buddy for me as I was beginning. Its great to have someone to run with who is a little faster and has a little more endurance when you are starting out because they will push you and you will find you can do more than you think you can. Before I knew it, Sara and I were running 5 miles a day 4 to 5 times a week. Now even though I don't always follow my own advice, taking at least one day off per week is very important for your body to be able to mend and so you can get stronger. Otherwise you will become exhausted and eventually you might even acquire an injury. I have also found that it's a good idea to cross-train (I find elliptical machines ideal, especially the ones with the arm levers usually these are the days I also lift a little, do squats, crunches - I love to use the giant ball for lower ab workouts, I place it between my feet and lift the ball and lower as I lie flat on the mat - I do 2 or 3 sets of 10 (also good light work for your inner thighs), on the last one I hold the ball in my hands and just pulse up between my knees for a little upper ab work), on your off days from running (but don't forget to completely take a break one day per week) - just stretching on that day is good.

Time of day is important only in how it fits into your schedule. Since I work all day and go to school at night until 9 or 10 most weekdays, getting up at 5:30 is the only way I can do it during the week. I try to get in 50-60 minutes of cardio 5 to 6 days per week (so 5 or 6 miles of running or a combo of elliptical and treadmill walking uphill) I know it is hard when you are busy to fit in an hour of exercise - for me it is a priority b/c I know how tired I would become from sitting all day at work and all night at school. Also, breaking it into 30 minute increments - one in a.m.; one in p.m. works fine too. It all comes down to making this time for yourself a priority. When I am feeling particularly de-motivated, I know if I can at least get myself out of bed and into the bathroom then I'll follow through.

The first race I ran with Sara was a 10k, which is about 6.2 miles. Races are great because you have the camaraderie of everyone being out there to be competitive and healthy. In my experience people are always very supportive and encouraging. Always keep in mind that you can run 1 or 2 miles more in a race than you normally train for. I think its all the people and adrenaline that push you through. There are a lot of great books about different training methods - one that I found helpful is: "The Complete Book of Running for Women" by Claire Kowalchik.

Also keep in mind that as you increase the length of your runs, your appetite will increase. It is very important to increase your food intake with healthy choices, because this is what is giving you the energy to complete those runs and also helping your body recover and heal in between. Personally, over the last few years I have greatly reduced the amount of red meat I eat, now I only eat it maybe once a month. I try to have about 3 days a week of no meat at all - I have found that is a great way to increase variety in my diet, trying vegetarian recipes and incorporating more legumes, nuts and other forms of protein. I try to avoid all packaged types of snacks like cookies, chips and pretzels. I'd rather have fresh-baked desserts anyway! A typical menu on a day when I go for a good run (5 to 8 miles) would consist of:

Breakfast:
1 serving irish oatmeal (1/4 cup steel cut oats and 1 tspn flax seed cooked in 1 cup water) sprinkle with cinnamon and nutmeg, mix in one small mashed banana and 2 teaspoons of nonfat plain greek yogurt. 1 cup chai tea with skim milk

Lunch:
Salad with spinach, red onion, sliced carrot, 1 or 2 chopped dried apricots, sprinkle with pepper and dried basil, splash of balsamic vinegar;

1 organic granny smith apple (they tend to be big), sliced and dipped in a mix of sprinkle of cinnamon, 1 tblspn lowfat cream cheese, and 1 tblspn natural almond or peanut butter *never the processed kind, the label should read :" peanuts" or "almonds" and that's it, and you should have to refrigerate it to keep the oil from separating.

1 stonyfield farm yokids yogurt (this is a fruit yogurt that seems to be relatively low in sugar - and has no sugar substitutes which I find do strange things to my digestive tract)
1 cup tea, coffee or seltzer water.

Afternoon snack: Apple or grapefruit slices

Dinner

I will post some recipes for some of my favorites; it really depends what we hav on hand.

One I love: slow baked salmon with mashed herb peas and asian green beans

Another one I made recently: vegetable chick pea pizza w/ whole wheat crust.

Dessert: depends, sometimes I just have another apple with the almond butter mix (I am in love with peanut and almond butter) there is also this kind called "I love peanut butter" that is cinnamon raisin peanut butter (does have some sugar in the form of evaporated cane juice)

Also I have a bread maker so sometimes I'll have a slice of some sort of fresh whole grain bread with the peanut butter.

When training for a race its a good idea to avoid sugary snacks most days of the week if you can and go for wholesome healthy snacks.

As you increase your distance, you will become more aware of your breathing as well. While I do prefer running outside, I have found that a good way to increase your speed is by running on the treadmill. This way you can't relax into a slower pace (which I have a tendency to do if I am running long distances outside). In a 30-40 minute run I try to run at an 8 minute pace for 8 minutes (which is 7.5 mph - that's very fast for me and then 8mph for a minute if I can; on a good day I'll keep the pace at 7mph the whole time; for comparison a 10 minute mile is 6mph)I think it also helps your muscle memory in knowing how you feel funning at certain speeds. I think when you are first beginning, a 10 minute mile is a great but still comfortable rate to shoot for. One thing I like to do outside is to pick a point in the distance (not too far, maybe the next mailbox on the road) and sprint to it, then return to your comfort speed, repeat every few minutes through out the run. Fast walking is also a great way to get started, then slowly add in little increments of jogging - maybe just 2 minutes at first. Your body will tell you when you can do more. Fast walking on a treadmill is great - also experiment with the incline and see how fast you can walk on a hill, you can work up quite a sweat this way!

One thing to emphasize also is stretching. Very important to avoid injury. Before I run I do very light stretching - muscles are not warm, therefore not very flexible I usually just do the "downward facing dog" (in yoga, you have all 4's down, legs straight, butt way up) then I stretch the front of my thighs by standing and holding my foot to my butt, some brief shoulder rolls and I'm off. After sometimes I stretch in the shower (in the interest of time)- more hamstring stretching, neck, ankle, deep breathing.

Finally to gear up for a run like a half marathon, it comes down to having at least one or two days per week to run 10 to 13 miles, the other 2 or 3 days I run 5-7 miles, cross-train on remaining and on the off day just stretch (good to do the off day right after the long run b/c your knees will really feel it at this distance). Well, in the interest of my droning on and on I guess I'll post this. Hope it is helpful for someone! Have a happy and healthy week!