Final Moto for 2012

 

Everyday is an opportunity to live your best life now. If you fall short of your goals make a decision to pick your self  up and make baby steps toward your mark. After all doing what you've always done will get you what you already have. My prayer is that each person reading this site made great efforts and progress toward living a healthier and balanced life this year. If you didn't, use this moment to set goals for a new life (not a resolution) for 2013. Make your goals realistic, obtainable, and manageable. God bless you and yours. Happy new years and a healthy journey into 2013.

 

Lexx-(S.I.R.G)

Adjusting fitness for Life Changes

The first trimester comes with more changes that one could ever imagine. The biggest change is the constant tiredness and food aversion. It seems that our little blessing has decided that anything healthy on mommy’s normal eating schedule was out of the question. (Atleast up until week 7).

On the flip side, thinking ahead and educating myself has paid off. Literature from my doctor, baby center.com, and fit pregnancy has all helped me discovery that even in pregnancy running and exercise are my friends.  Since the baby is using most of what I consume to grow, I’m left with very little energy. After I fight the urge to take an extra nap after work I hit the gym. Magically my nausea and tiredness are abated until the next day.

Since this is the only time in my life where gaining weight instead of losing at a healthy rate is required, I focus more on maintaining than competing. I am also taking advance of this non-competition to take more fun classes. The goal over all is to keep moving and get the energy for day-to day activities for me and my baby. Below are typical workout weeks before and during  pregnancy.

As the weeks and months proceed I’m sure that my physical changes will require further adjusting to this schedule. However, I’m totally confident that I will keep hitting the treadmill or pavement until the baby or the doctor says stop. After all, fitness is a lifestyle and I intend on passing it on to our addition.

Pre- Pregrancy  Training

Sunday- Rest or Yoga

Monday-3-4 mi. Easy Run

Tuesday- Strength  Training (upper body) 1hr

Wed- Tempo Run or Speed work (3-6 miles) and Zumba

Thursday-Strength Training (lower body) 1 hr

Friday-Rest

Saturday-Long Run (6-9 miles)

Pregnancy Maintenance

Monday- Easy Run (2-3 miles) or yoga

Tuesday- Strength Training  

Wednesday- Zumba or Step class

Thursday- 30 minute jog and 20 minutes or strength training

Friday- Rest or Power Yoga

Saturday- Zumba

Sunday- Yoga or Rest

Monday Moto!

Dont wait for the holidays to pass or the new year to start to get started, or restarted on living healthy. Everyday is not promised so make the best of  your today. Walk until you jog, jog until you can run, dance, ride a bike, or whatever you like to do. Just get started and be fit! Happy Holidays and Healthy Training!

S.I.R.G
 - Lexx

Monday Moto!

Even if it means hitting the tredmill keep up with your running routine. The cold mornings and evenings make it rough, but losing what you work so hard to build (speed, stamina, strength, lost inches) is even tougher! Happy Training!

S.I.R.G.

Merry Fitness 5k : Race Season 2012 Wrapped Up

This weekend I completed The Physical Therapy Clinics Merry Fitness 5k. I gathered with the ladies of the Womens Running Club to do one last event for the year. My goal at the beginning of the fall season was to complete a 5k in 25 minutes. Well I didn't make my goal this year partly because pregnancy has slowed me down. The past two weeks have also been filled with a minor back strain, constant nausea, and a head cold. I knew going into the event that I hadn't done my normal training so I made up my mind to just finish strong. For the first time I can say that I completed a race merely for the fun of it.

I finished in 30:11 seconds. My average pace 9:56, which is slow. Never the less, I ran the entire time and wasnt winded. It really helped seeing the kids put their best foot forward and having my running group mates there to motivate each other.

Merry Fitness 5k was a great family event. Money raised benfited Girls on the Run of Wilmington. There were lots children particpating with youth groups, schools, and with thier parents. Its always great to see kids getting outdoors and running. People dressed up as elves and in Christmas colors, which created a festive atmosphere.

Running for Two

So its been quite some time since I have updated the blog. My apologies to all my friends and readers. Three weeks ago I found out we  (my husband and I) were having a baby. The news came with much excitement and with some physical changes.

I knew that pregnancy would make me tired but I didn't realize how much it would affect my running. At my around nine weeks my pace has definitely slowed. Part of this is due to hormonal changes but the other part is because my eating is not what it was a month ago. Truthfully I haven't been eating nearly as many veggies but and eating out more carbs than normal because of the morning sickness. As  a result feel heavy when I run. My brain is saying move faster but my legs aren't listening.

Despite my urge to lay down, I've managed to keep the fitness train moving. In doing so I've been able to combat some of my morning/ afternoon nausea and some of the exhaustion associated with it. While I still have more growing and changing to do as running mama to be there are a few things that I do to keep myself motivated and encouraged on the pavement.

1. Run with friends- running with my group has motivated me to get out and run when sleep is calling me.
2. Listen to my body- I've been a little discouraged because I'm moving slower but my motto new  is better slow than not at all. If I feel good I push, if I'm tired I shuffle or walk  until I reach my time or distance goal for the day. 
3. Keep my routine fresh - More than before I try to incorporate different group exercise classes and use exercise on demand videos to keep my mind motivated.

Monday MOTO

Energy Reset: Dr. Oz 3 day detox challenege

In light of a minor back injury and the fact that I have been eating less than acceptable because of the holiday weekend, I decided to push the restart part button on my eating. I caught the Dr. Oz  show yesterday, (which by the way is my favorite daytime show) and he shared a plan for a three-day detox. Although the lunch shake doesn't sound appetizing I think its worth a shot to get my energy level back to where it should be and clean myself of all the processed foods I've been eating the last week. I'll try to post how each day went in the comment section.I have most of the ingredients on the list but well see how my blender works with the celery and cucumber.

DAY 1
Day one wasn't as bad a I thought the morning and lunch smoothie were doable. For dinner however I didn't have the opportunity to get to the store to do get all the ingredients. Instead I had a salad with tomato and onions,and some kale. My energy level was great throughout the the day and I wasn't hungry like I thought I would be. Goal for day two get that last shake in.

Day 2
Day two I did great with breakfast and most of my lunch shake, but I got very sick the rest of the week. I wasn't able to finish the challenge. But I did enjoy the shakes for the most part and my energy was great until being hit with a bug. I would definitely recommend the 3 day challenge especially with the holidays coming up. After all the unhealthy yumminess you may partake in you may need a dietary reboot.

Monday Moto! Keep Pushing!

 

Don't just get moving today ladies and gents, move with your best effort in mind! Happy Monday!

 

I.R.G.: ProFile: Pamela Lister Bright

This month's I.R.G. has accomplished some much in a little over a year of running. Pamela Lister Bright began running October 2011, after suffering a back injury in a car accident in August of 2011. Due to her injury she was unable to do high impact classes at the gym and began looking for activites outdoors. Pamela shares her motivation, and how to she went from only running 3-5 miles at a time to completeing her first 26.2 at the Raleigh City of Oaks Marathon.

 

Lexx: What peaked your interest in running?

 

Pamela: I was just looking for something to challenge me and to help keep me fit and healthy. I did a google search and found Black Girls Run.

Lexx: What motivated you to enter your first marathon?

Pamela: I decided to do a marathon after being tickled pink with doing a half. I just wanted to be able to say I did one.

(Pamela has completed several half marathons including the Baltimore Half Marathon and the Divas Half in Myrtle Beach).

Lexx: What was the most difficult aspect of training?

Pamela:The most difficult aspect of training was the long distance running and learning what pace would work for me.

Lexx: What were things you did to mentally prepare  for  the race ?

Pamela: To prepare for the race mentally I prayed a lot. I held on to the saying “Mind Over Miles”. My mom passed away almost two years ago and I got her angel wings put on the back of my race shirt. That gave me an extra boost too.

Lexx:What do you do for cross training?

Pamela: For cross training I do weight training, I like to ride my bike, water aerobics, walking and I take some aerobics classes (body pump, body attack and zumba).

Lexx: What do you feel are the most important benefits of running?

Pamela: The most important benefits of running for me. Running helps me to clear my mind. It allows me to be free and to push myself to the limit. It gives me confidence to know I can do anything I put my mind to.

Lexx: Every runner has a wall or stagnant point. What do you feel yours has been?

Pamela: My biggest wall has been to learning my pace and not starting out to fast when I race. Not getting caught up in the energy of take off.

Lexx: Whats one lesson running has taught you?

Pamela: Running has taught me anything is possible. I can do anything I make my mind up to do.

Lexx: Do you have a dream destination race you'd like to do?

Pamela: I would love to do the Disney full.

 

Lexx: What are some of your favorite pre-race and post race foods?

 

Pamela: I drink the Energy Fizz sticks by Arbonne pre-race. I also like to eat the Marathon energy snicker protein bar before the race. Afterwards I do another Fizz, bananas, protein, and pasta.

 

Lexx: What is one thing you advise new runners to do to be successful?

Pamela: I advise new runners to learn the only person you are running against is yourself. Run your own race at your own pace.

 

Monday Moto!

No matter how fast or slow, how skinny or thickyou are, and no matter your color never be discouraged to run because you dont fit the mold. I once saw a quote that said black women are fat because they want to be. I saw another that said they we dont run long distances. I'm proud and blessed to go out everyday and tear down those generalization. Run for health, for fun, for whatever your reason, keep going. You're a runner as long as you run.

Runner on a budget: Gear I love

My new pre-dawn run obession and seasonal temperature change has prompted me to share my favorite fall gear for less. Yes, the big name brands come with high quality but most of the time they also come with a higher price. My thought is way pay $60 for something when I can be 30 percent less and still have good quality.

The first item on my budget list is a headlamp for early morning or late evening runs. The local sporting good chain (rhyming with six) prices headlamps from $9.99-$69.99. However, I got the Coleman brand in the sporting sections at Walmart for $7.88, saving me anywhere from $2.11-$62.11. The one I purchased comes with batteries and a lifetime guarantee on the LED lights.

The next items I love are dri-fit longsleeve shirts and long sleeve compression shirts.  I love these for the fall and winter because they absorb sweat really well and keep you warm without having to wear a jacket.Again Walmart and Marshalls have been my saving grace. Both stores carry Starter brand, but  be sure to check the men's section, ladies. For the compression shirts you want to make sure you get at least one size larger than you actually wear. I made that mistake last year by buying a small and I nearly squeezed myself to pieces.

Going to either WallyWorld(Walmart) or Marshalls I spend around $12.00 on the tops and each retailer carries a decent color selection. The big name sporting good stores prices the tops anywhere from $30-$120.  Some would argue that the more expensive brands have a better quality or more features but I have had one of my tops for over a year and its been washed quite frequently. Despite this my tops have not worn thin, ripped, faded, or shrank. 


One last money saving tip that's helped me, is store browsing and Amazon shopping. I personally have strict rule about buying shoes, which is trying them on before buying. Asics are my absolute favorite, and after getting a list of the best shoes for my foot type from Runners World.com I knew I had to get the Blur 33's. The retail price on the list and in the stores in my area was between $85-$95. While this is not expensive, every dollar counts when you're on a budget. I found the same shoe on Amazon.com for $69, shipping included.

In closing if you have the extra money to spend on expensive gear do it. I've indulged in my share of higher end running accessories from time to time. However, if your looking to indulge without breaking the bank hopefully some of my methods will be helpful to you.

Monday Moto: Right on Time

I found this especially timely since the hurricane  has made the weather terrible and my motivation to run outdoors very low. Somedays you have to train at any cost not matter how lack luster you may feel.

Or in some cases you may be hesitating to run with new friends because they are faster than you. At any rate go out and do your best this week. Even if its slow, its better than not at all. Happy training and healthy trails.

Faster Friends: Found a Good Running Buddy

As I've mentioned in some of past post, I 've been on the hunt for a good group of runners and a running buddy. The past two months of my journey in Jacksonville have finally  led me to two groups of runners that I have enjoyed meeting and befriending. These groups are the Women's Running Club of Jacksonville and Asphalt Junkies. Both groups have runners with a variety of ability levels.

Out of the groups I have found a friend who is patient enough to allow my walk breaks but steady and fast enough to push me beyond my comfort zone.  When looking for a choosing a friend to run with I would suggest, choosing someone with similar goals and a little more experience. When you have similar goals you and your partner will hold each other accountable for sticking to those goals.  For example, my partner and I struggled with hills in the last events we completed. Therefore, our goal is to incorporate hill repeats at least once a week. Since she is more experience she reminds of things to remember about my form, such as leaning forward going uphill and leaning slightly back going down.



One of my morning buddies a predawn run.

The next benefit of finding a good partner is schedule flexibility. My partner and I are able to accommodate each others schedules for the most part. As member of the both groups we  can post runs on the group sites. However, if no else can make the times we are still consistent  about calling each other and meeting to achieve are mutual training goals.

I've found that the best aspect of having a faster partner is just having someone to motivate you when all you want to do is walk.  Its not just about having a person be your personal drill instructor, but having them there is motivation to not slow down, or to push harder when your tempo runs get tough.

Hitting the pavement with other motivated runners is great but can be intimated when everyone is faster and more experienced. So be sure to be open, talk to others to see what goals you have in common, and don't be afraid to link up with a friend with a little more speed so that you can meet your goals. Remember iron sharpens iron. Happy Training!

Monday MoTO!": Funny and True

How many times do we over do it on the positive things to the extent that it becomes out of balance, and we wind up injuring ourselves.  I am definitely guilty of kicking my own tail beyond whats necessary! I'll get so wound up in inspirational songs or thoughts that I' m extremely sore and achy for several days.

 Be careful to stay in balance before you over do the intensity on the treadmill, pavement, or in the gym. Listen to your body so that you can train longer and remain injury-free. Zeal is great but over zealousness can be a determent to your fitness goals. So have a fun and fit week, stay motivated, and attentive to your bodies needs. Happy training and health trails!

Monday Moto!

 

Enough said keep it moving this Monday. Every step off the couch and into your running shoes is a step in the right direction. Stay motivated and happy training!

Life Lesson 5: Remember Your Why

"Its so easy to hit a wall in a run. Whether your at mile 2 or a 5k or mile 20 in a marathon."I read this quote from a motivational article in Women's Running Magazine. It inspired me to write about the next life lesson running has taught me. Its remembering why. Our why can get so lost in PR's and competing, and comparisons. In my Christian walk I have to remember who I serve and what pleases Him. He cares nothing for vanity but about your heart condition.

Every year around the middle of October, I am reminded of one  reason why I restarted my health and running journey. I walk the light the night walk for Leukemia and Lymphomia. 3 years ago in August my mother called me, on the way to my new job and told me she had Leukemia. My heart dropped and my world was rocked. Context to all of this my sister was diagnosed with Multiple Sclerosis almost a year prior to this. 

These diagnoses pushed me to take a hard look at my life and re-examine everything I consumed physically and mentally. Seeing the people closest to me suffer from sickness made me choose health on purpose. It became a way for me to support and motivate them to keep fighting.It is that moment, that memory in my mind I that revisit to put the disappointments into perspective. I have been given the ability have full use of my legs, lungs, and back. So how silly is it that I let the number on the clock, give me a mental block.

 

When I hit a wall in the middle of race, at the Women's Only it was at mile 2.9 at the Wounded Warrior half it was mile 11.5 I think of my mother and sister's faces. When I begin to criticize my running time, become critical of my strength, agility, or start losing my zeal for it all I go back to why. Running, although beneficial for me, is bigger than me. Its for my sister Yalonda, for my survivor mother, Carlottie, it for those who want to use their legs to walk but can't.

I must remember that it was a desire God put in my heart to encourage, inspire, and motivate others to be good stewards over the bodies God has given them. So as you continue to pursue running and health let get back to basic. Lets continue to remember our why. 

(Left to Right) My Aunts Ngozi and Brenda, myself, and my( "why")
mother at the 2012 Raleigh Light the Night walk.
 

My sister, my reason why, and me (2012) .

 

 

 

 

Monday Moto!

Definitely motivated me this morning during my run. Hitting the finish line is important, but all the effort it took to get there is equally important. Celebrate your efforts folks and keep pushing to be your personal best. Happy training and healthy trails!

Race Results: Women's Only 5k

Signing the Care Link Mobile Truck for friends touched by breast cancer.

A huge wave of pink covered the streets of Greensboro this Saturday as more than 3000 runners and walkers gathers for the Women's Only 5k at the Womens Hospital. The expo was awesome. There was a booth for massages, skin care, Newbridge Bank, and varioud doctor offices. There was also wonderful jazzercise warm-up for children and adult runners. The route consisted of hills, hills, and more hills! How did I do?  Drum roll please!

 I didn't reach my PR of 25 minutes (sigh), my offical time was 27:22. Even thou my cardio trainer app clocked me at 26:50. On the bright side, for my age category (30-34) I placed 13th out of 365 women. Overall I was 99th out of 3167 ladies. So in the spirit of keeping it positive I must pat myself on the back.
So what did I learn. First I must work hills back into my routine once a week. Second I will continue my timed miles and running with my group. Third, I rememered to celebrate my successes. I will be honest and say that seeing my time on paper was dissappointing but it wasn't all about times and numbers. I supported a worthy cause, reunite with friends, spend the day with my favorite guy, and do one of my favorite things... run. This will definitely be an event I participate in again next year.



Bebe Ramzah, me, and ladies from the Fit Chicks!



Jazzercise for the Girls Only runners.



Friends from BGR always good motivators.

I.R.G. ProFile: Janice Lewis

This month's Inspired runner girl is the perfect picture of a life long runner. California native and Marine wife, Janice Lewis is October's I.R.G. (Inspired Runner Girl). Janice has lived in many places including Arizona and Colorado; and  has only incurred one major running injury in her running history. She married in 1975, while her husband was on leave in his hometown of, Palmetto Fl. She not only gained a life partner at the time, but I life long love for running.

Lexx:How long have you been running? What got you into it initally?

 

Jan:Started running after I met my husband in 1975.  He was 26 and I was 25.  He loved sports I would go and take pictures of him. Then he bought me my first pair of Nike Waffle trainers.  They were so expensive for that time frame in my life, I felt I had to use them. (Humor in the last statement), I was trading the  bad habit of smoking to a new habit of running.  He was supporting my efforts.

Lexx: What are some other things you do to stay fit and workout?

Jan: Zumba, Body Pump and casual biking not competitive biking.

Lexx: What inspires you to run?

Jan: Getting up early,(feeling) blessed with another day of good health, getting out the door and jump starting another day. My day is just not the same if I can't get a run in.  I want to stay healthy to enjoy my family in my older years. 

Lexx:What has been the biggest key to your longevity in running?




     Janice (on right) at the BonnieBell Race 1975 with her first child. 

Jan: Hard to explain after 30+  years of running, I would have to say the joy of being outside.  The way running can put your life into perspective, it became a lifestyle.  I have started to do yoga for runners routines, now, as I age.

One thing I have to say though, my best memories and motivated  times have been  when I could run with running groups.  Young or old, kids no kids, I just love being able to run with others, women primarily. 

Lexx: What was the first race you ever?

Jan: It was a race in SC, 1977 can't remember the name of it. 
 

Lexx: What has been your favorite distance to do (ex 5k, 10K, half or full) and Why?

Jan :Honestly I think the half is a nice race.  Don't have to run at such a speedy pace but feels like such an accomplishment for me when it is done. The full marathon takes up a lot of my time to train for.  I may still have another one in me thou.  

Lexx: What are some things you do to train for long distance events?

Jan: Drink more water . I like supplementing organic barley, nutritional yeast, and  a daily vitamin. I also eat many small amounts of healthy food whenever I get hungry. Small portions, high fiber, low sugar, and protein drinks.

 

Lexx: I know you have lived in several different cities. What has been your favorite place to run and why?

Jan: San Diego, CA.  because it  has plenty of health food stores.  I love the climate, no humidity and the terrain. Hills or flat whatever you want, you can find.  (There were also) great women running groups with the YWCA.at the time I was there. 1978, my husband was a Drill Instructor and had very little time to help watch our child so I would take my daughter to the sitter there, and then meet up with the other ladies. 

 

Lexx: Do you have any dream races, that you'd like to do but haven't? For example The Boston Marathon or the Eclipse Marathon in Australia (doesn't have to be these any that you could think of).

Jan: There used to be a Marathon in the Red Woods Forest of California not even sure if it still exist...  or the race near Niagara Falls through Canada.  Somewhere scenic.  Always beware when the route says scenic, by the way......Hills Hills Hills.    I love the mountains but, realistically maybe the OBX Marathon.

Lexx: What if any advice would you offer to other new women runners?

Jan: Set goals but  be flexible, don't beat yourself up over a bad run day. Run with a faster partner sometimes.  Do not do too much too soon.  Don't increase distance, speed work and hills all at once.  (Finally), as you age continue to enjoy your level of running and forget what you used to do.  Just continue "to do".