- If you are hungry before a run or workout, a banana and a handful of unsalted or low sodium almonds can proved quite satiating while not sitting too heavy. (TIP: if you can't find unsalted almonds, you can always rinse the salted almonds under running water before eating) An especially tasty variation is substitute peanut butter for the almonds and put the PB on the bananna- wash down with a glass of skim milk and you'll be feeling great!
- Healthy chicken with flavor!! The best way to prepare a flavorful, healthy chicken breast is to spay a non-stick pan with a Pam-esq spray(they now have Smart Balance Spray with Omega-3 and healthy mono and poly fats). Set the burner to medium. Before placing the chicken in the pan, lightly coat each side of the chicken with McCormick salt free Garlic and Herb Seasoning (this seasoning adds no sodium, fat, calories, or carbs and is VERY flavorful.) Place the boneless, skinless chicken breast in the pan and sear each side for about a minute. Once seared, cover the pan with a lid and cook for an additional 5-10 minutes (you will have to monitor cooking times on your stove to determine what is right for you). The end result is a juicy, flavorful chicken diner that is low fat, low sodium, and generally pretty darn good for you!
Monday, July 14, 2008
Diet Tips
Two dieting tips that have worked well for me are:
Chugging along
My sprint triathlon is coming up this Sunday and after that, I plan to begin hardcore marathon training. As I might have mentioned in an earlier post, I've run several marathons, but not find myself to be on somewhat of a plateau. The main thing I've heard to improve is to increase the mileage. Starting next week, I need to begin raising my weekly mileage to 50+ and hopefully 60 by October.
That is an extraordinary feat, in my opinion, and it'll mean running at least four days/week, plus a speed workout on the track. I've been training a bit with the Pacers running group, but so far I'm not reaping the benefits of these "group" runs. I say "groups" because I always end up in the middle and alone- too slow for the speedy group, too fast for the run/walk group. *sigh*
Speed workouts are bound to help me- they can't hurt! Except that I hate running the evening. Last Tuesday I skipped the group workout because it was 90+ degrees, and did the same track workout by myself on Wednesday morning. There's a big different between 67 and 92 degrees!!
I find it disturbing that I'm getting tired out by these "long" runs. "Long" as in 12-14 miles. How will I get back up to 26.2?? Well, in all fairness, yesterday ended up being a total of 17+ miles for me, so that's not too shabby!
That is an extraordinary feat, in my opinion, and it'll mean running at least four days/week, plus a speed workout on the track. I've been training a bit with the Pacers running group, but so far I'm not reaping the benefits of these "group" runs. I say "groups" because I always end up in the middle and alone- too slow for the speedy group, too fast for the run/walk group. *sigh*
Speed workouts are bound to help me- they can't hurt! Except that I hate running the evening. Last Tuesday I skipped the group workout because it was 90+ degrees, and did the same track workout by myself on Wednesday morning. There's a big different between 67 and 92 degrees!!
I find it disturbing that I'm getting tired out by these "long" runs. "Long" as in 12-14 miles. How will I get back up to 26.2?? Well, in all fairness, yesterday ended up being a total of 17+ miles for me, so that's not too shabby!
UhOh a Setback
UhOh, I experienced a setback this week. I'm going to blame it on my not stretching enough.
I stretched briefly on Monday, July 7 and began my run. I ran from Wilson Blvd and Highland Street to Lee Highway and Veitch when I began to experience right leg and knee pain. I began to alternate my run between the grass and pavement (hahahah).
I made it down to the Rosslyn corridor when I realized something was wrong. I walked from Lee Highway and Fort Meyer Drive to Fort Meyer Drive and Route 50. As I proceeded to walk up Route 50 I had to stop and telephone a co-worker to come and pick me up. I have not been able to exercise this week.
I did start back on Friday with a slow walk and of course, I cut my route short. I will more then likely do my own routine this weekend and get ready to meet the Charity Partner next weekend.
P.S. talk about wanting to eat everything.
I stretched briefly on Monday, July 7 and began my run. I ran from Wilson Blvd and Highland Street to Lee Highway and Veitch when I began to experience right leg and knee pain. I began to alternate my run between the grass and pavement (hahahah).
I made it down to the Rosslyn corridor when I realized something was wrong. I walked from Lee Highway and Fort Meyer Drive to Fort Meyer Drive and Route 50. As I proceeded to walk up Route 50 I had to stop and telephone a co-worker to come and pick me up. I have not been able to exercise this week.
I did start back on Friday with a slow walk and of course, I cut my route short. I will more then likely do my own routine this weekend and get ready to meet the Charity Partner next weekend.
P.S. talk about wanting to eat everything.
Feeling stuck at two slow miles
There are so many different runners with different stories in our group; you may or may not remember that I am the one training for the 10K totally from scratch. Until I joined this program, I had not been running in at least five years.
In June, I started by running one mile, three times, in my first week. While pushing the jogging stroller, it took me 11 or 12 minutes to run a mile. I was shocked and discouraged -- I could have walked faster! Without the stroller I was able to do a mile in a comparatively speedy 10:15.
In week two, I had planned to run two miles three times. But my dad, a longtime runner and six-time marathon finisher, wisely pointed out that it's hard going from one to two miles -- doubling your distance! So I eased up to 1.5 miles instead.
Last week I moved up to two miles. Now I feel stuck at this distance. I ran a mile in 9:30 a few days ago, so that is a little encouraging -- I'm getting faster. But I can't run two miles without at least one break to walk a few yards and catch my breath. (Question: why do my lungs take so much longer to get in shape than my legs?) I want to get comfortable at this distance before I increase to three miles. Are there any other runners out there in the same boat?
In June, I started by running one mile, three times, in my first week. While pushing the jogging stroller, it took me 11 or 12 minutes to run a mile. I was shocked and discouraged -- I could have walked faster! Without the stroller I was able to do a mile in a comparatively speedy 10:15.
In week two, I had planned to run two miles three times. But my dad, a longtime runner and six-time marathon finisher, wisely pointed out that it's hard going from one to two miles -- doubling your distance! So I eased up to 1.5 miles instead.
Last week I moved up to two miles. Now I feel stuck at this distance. I ran a mile in 9:30 a few days ago, so that is a little encouraging -- I'm getting faster. But I can't run two miles without at least one break to walk a few yards and catch my breath. (Question: why do my lungs take so much longer to get in shape than my legs?) I want to get comfortable at this distance before I increase to three miles. Are there any other runners out there in the same boat?
Saturday, July 12, 2008
1 Month Update
Although I haven't made it out to all of the Saturday runs, since the first run I have followed the coach’s instruction to run 12-14 miles during the week, and then 9-12 miles on the weekend (generally on a Saturday run.) During the week I do moderate weight training M-F and complete my daily workout with a 2.25 mile run on the treadmill (last 1/4 mile being the cool down). I have found that the "Hill" setting is especially effective at teaching me to maintain my pace over varying inclines (this has really improved my outdoor running). I have also begun focusing on leg strengthening exercises. Squats and lunges have proven the most beneficial for me and they can be done with or without weights which is handy when traveling (which I do often).
Of course, with any effective exercise routine, there must be a well planned diet in place to support it. I will be posting my two dieting tips on Monday July 14th.
Friday, July 11, 2008
My story
I am honored to be selected as one of the participants in FitArlington Marine Corp 10k/ Marathon Training. I will only be doing the 10k.
I wanted to participate in this amazing race to help my self get back on my feet. In 2006 I had an AVM ( arteriovenous malformation) rupture in my brain, which caused an Intracerebral hemorrhage and a Hemorrhagic stroke. An AVM is a congenital defect that I was born with. Basically, there was an abnormal vessel in my brain. You never know if you have one and there are really no signs and symptoms until it ruptures. Seizures and headaches are the most generalized symptoms I had neither.
I had been a jogger for all my life. When my son was little I enjoyed jogging with him. Jogging was my passion. I felt that after I had my stroke it was ripped away. When I saw on the website that I could sumit my story, and maybe I would be selected. I was so excited to just give it a try. To me when I saw that I was selected I felt I had won a million dollars!!
Arlington has been a great place for my family and I. I was very blessed that my AVM ruptured in a region where there are some of the nations and world’s best neurosurgeons.
I wanted to do this to show my son and others that no matter what life puts in front of you. . . You must never give up!!! We all have our own daily fights, and this is mine. I am not going down without a fight. Toni Perez
I wanted to participate in this amazing race to help my self get back on my feet. In 2006 I had an AVM ( arteriovenous malformation) rupture in my brain, which caused an Intracerebral hemorrhage and a Hemorrhagic stroke. An AVM is a congenital defect that I was born with. Basically, there was an abnormal vessel in my brain. You never know if you have one and there are really no signs and symptoms until it ruptures. Seizures and headaches are the most generalized symptoms I had neither.
I had been a jogger for all my life. When my son was little I enjoyed jogging with him. Jogging was my passion. I felt that after I had my stroke it was ripped away. When I saw on the website that I could sumit my story, and maybe I would be selected. I was so excited to just give it a try. To me when I saw that I was selected I felt I had won a million dollars!!
Arlington has been a great place for my family and I. I was very blessed that my AVM ruptured in a region where there are some of the nations and world’s best neurosurgeons.
I wanted to do this to show my son and others that no matter what life puts in front of you. . . You must never give up!!! We all have our own daily fights, and this is mine. I am not going down without a fight. Toni Perez
That's terrific! or Are you crazy?
Those have been the two types of responses I receive when people learn that I am training for the Marine Corps Marathon. And there are times still when I have the same response myself.
I have always wanted to complete a marathon -- and I've wanted for a long time to get more fit. The Fit Arlington program came at the right time in my life and I'm glad for the opportunity.
About running and me. I never enjoyed running in the past. However, I didn't realize the difference a good pair of running shoes makes. I have found that I can run on a treadmill for a lot longer than I've ever done in the past and I continue to enjoy it.
I missed last week's long run with Marathon Charity Partners (MCP), as I left town for the 4th of July weekend. But I made sure that I got in several miles of hiking, brisking walking and scrambling upon rocks doing the Cliff Walk in Newport RI. If you've never been, the Cliff Walk in Newport permits amazing views of the Atlantic Ocean on one side and magnificent views of the Newport Mansions on the other.
In preparation for this week's long run with MCP, I went running on my current route -- from Columbia Pike, past Fire Station 5 in Pentagon City to the edge of Crystal City and back. This week's long run (12 to 13 miles) takes us from Belle Haven to Riverside Park -- a route I have never taken before. So, I'm looking forward to the run and seeing the sights.
Reuben
I have always wanted to complete a marathon -- and I've wanted for a long time to get more fit. The Fit Arlington program came at the right time in my life and I'm glad for the opportunity.
About running and me. I never enjoyed running in the past. However, I didn't realize the difference a good pair of running shoes makes. I have found that I can run on a treadmill for a lot longer than I've ever done in the past and I continue to enjoy it.
I missed last week's long run with Marathon Charity Partners (MCP), as I left town for the 4th of July weekend. But I made sure that I got in several miles of hiking, brisking walking and scrambling upon rocks doing the Cliff Walk in Newport RI. If you've never been, the Cliff Walk in Newport permits amazing views of the Atlantic Ocean on one side and magnificent views of the Newport Mansions on the other.
In preparation for this week's long run with MCP, I went running on my current route -- from Columbia Pike, past Fire Station 5 in Pentagon City to the edge of Crystal City and back. This week's long run (12 to 13 miles) takes us from Belle Haven to Riverside Park -- a route I have never taken before. So, I'm looking forward to the run and seeing the sights.
Reuben
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