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Training For Your First Half Marathon

August 23rd, 2012
My name is Mindy Artze, I am a 5th grade teacher and a single mom of an 8 year old son. I have struggled with my weight since my son was born.
This weight did not come on quickly, but as I started looking at pictures, I was shocked… How did I let this weight creep back on me!  After my divorce, I lost over 60 lbs. I didn’t do it by working out. I did it by going to the weight loss doctor and taking a pill. It was great! It was so easy. They actually told me NOT to work out. So I stopped…
That was all fine until I lost the weight and went off the meds. Slowly the weight crept back…
I am not going to take pills this time. I can do this without meds. I will do this with heart and drive. It’s my time!

Follow me:
On Twitter: @mindyartze
On youtube: Mindysfitnessjourney
On facebook: https://www.facebook.com/mindysfitnessjourney
On blogger: http://mindysfitnessjourney.blogspot.com
On instagram: @mindyartze

My Journey to The Lady’s Speedstick Half Marathon: St. Petersburg, FL

If someone would have told me in January of 2012 that I, Mindy Artze, would be running a half marathon, I wouldn’t have believed it for a second. Seriously, I would have expected the world to end before that would EVER happen. In January, I was not, nor had I ever been, a runner!

My definition of a runner at that time was “CRAZY, fit girl who runs in the heat of the day when I would rather be sitting in the air conditioning!” At that time in my life, I was coming off a pretty big weight gain after quite a few years of little to no exercise. There was some bitterness.

My fitness journey began in January of this year. I decided to join a gym and start putting myself first so that I could be a happier person. I recognized that I didn’t like being 197 lbs. Yep, I just wrote it, but I am still not comfortable saying it out loud. I was one of the biggest women in the small gym that I joined. It was tough for me to see myself at that size, so that became motivation.

I did boot camps and was really enjoying my new regime. One of the trainers in the gym was talking about doing a half marathon the next weekend, and I looked at her and said, “Oh I am totally going to do one of those before the year ends!” Ha. I was actually joking! At that point, I could barely run around the block. The longest amount of time that I had run was 30 minutes, and a lot of that involved walking.

I did my first 5K in April, and I began running races regularly. I love races, but I don’t usually love them until they are over. That’s my truth! I want to love running, but I don’t love the actual doing part, YET. I do however love the aftermath. I love crossing that finish line and looking at my time and seeing my improvements. I have also started doing mud races too.

In June, that same trainer from the gym called me and said that registration was open for the Women’s half marathon and gave me a discount code to register. My first thought was, “Yeah, right!” But before I could even voice the thought, I realized that I wanted to do this. My whole life up until then had been full of good intentions, setting goals and not following through with them. NO MORE! I could do this.

I posted to Facebook that I was going to sign up and asked if anyone else wanted to. The owner of my gym was the first to respond and wrote that she was putting together a team and that we would start training together. I had a lot of friends tell me they wanted to, and I also had a lot of friends offer their support and tell me how proud they were of me. My confidence was there, I was doing this!

Every week, we have our running goals on how many miles for short runs and speed drills, and then we do a long run together on Sunday. The owner of the gym developed these (but if you don’t have a trainer, there are a lot of training plans available on the web).

As of this week, we are up to 7.5 miles. I am able to run the entire time. It amazes me that I am getting better every week. Sometimes I get frustrated. It’s tough to see my improvements I’m the slowest one in my group. I have stopped beating myself up about that for the most part because I need to celebrate that I am faster than I was yesterday.

What I realize now is that I am training for something that MOST people will never do in their lifetime. I am going to be in an elite crowd of people who can say that they have done this. It makes me look to the future to see what else is on the horizon. I have even created a fitness bucket list on Pinterest. I am making new plans and cannot wait to see what the next chapter holds.

I have created a Facebook page and still cannot believe that almost 1500 people follow it. Men and women tell me that I am motivating them to work out, run races or even get muddy in the mud races. It’s astounding to me that I have created something in my life that gives me almost as much pride as my 8 year old son.

At this halfway point, I feel so strong. I look forward to the moment I cross the finish line and know is a feeling that I will never forget. There are days when I don’t think I can run, but it’s a matter of putting my shoes on and going, and I get it done. When I think of how far I have come in the last 8 months, I have to be proud. I am not where I want to be yet, but I am a heck of a lot better than I used to be. And now, my definition of a runner is, simply, “me!”

Top 5 Reasons To Sign Up For A Mud Race

August 16th, 2012

REASON #5: Because your inner child really wants to jump in that puddle…and your mom isn’t there to tell you not to.

You will get muddy. You will get soaked. You will have dirt in places you never imagined. And you know what? It’s really fun. A little gross (especially when your mud covered pony tail haphazardly winds up in your mouth while rolling under barbed wire) but still, really flipping fun. You may even get to jump off of really high walls and play with sharp spears. Shhhh….don’t tell mom!

REASON #4: Mud runs are fun.

Let’s face it, there really is nothing fun about mile 25 of a marathon, except maybe the fun in knowing you are almost done. How about two giant gladiators with pugil sticks, ready to take you down at the knees, standing between you and the finish line? Add in some water (err…mud) slides, jumping through/over/under things like logs/hay bales/rusty cars/etc and you can’t help but laugh at the ridiculousness of it all.

REASON #3: To meet new friends, or bond with your current ones.

Many obstacle/mud runs offer team racing. There is nothing quite like working off of each others strengths and weaknesses to see what you and your friends are really made of.  And even if you aren’t competing as a team, there is a camaraderie among mud/obstacle racers unlike any other type of sport I’ve ever witnessed.  Need help getting over the wall? Chances are someone will offer before you can even ask.    Helping someone make it across the finish line, or having someone help you, is something you will never forget.

REASON #2: To test your fitness limits.

Marathon running requires endurance. Weight lifting or body building competitions require tons of hours in the weight room at the gym. Obstacle course mud runs will challenge all aspects of fitness. Endurance, strength, flexibility, balance and more. Pulling yourself up and over a 9 foot wall or flipping tractor tires isn’t for the weak. Add log agility obstacles and plenty of running, and you have a well rounded

REASON #1: To face your fears and test your mental strength.

Tiny, dark, tunnels filled with ice cold water. Deep, murky, bottomless water. Fire pits, with flames waist high. Cargo nets that span two stories.  The rope climb that plagued you in middle school gym class.   Sure you may be physically tough, but are you mentally strong enough to complete the challenge? Push your limits, step out of your comfort zone. Be the best you that you can possibly be.

Wow Heather thanks so much for your guest post! Who wants to sign up for a mud race RIGHT NOW?  Have you done a mud race?  What’s your favorite reason to run?

Heather Gannoe is an ACSM Health Fitness Specialist, mom of two little boys, and mud running addict.  She is currently training for her toughest muddy challenge yet, the Spartan Ultra Beast (26 miles) & Beast (13 miles) in two consecutive days.  You can follow her adventures on her blog on Twitter or on Facebook

The Emotional Side Of Injuries

August 9th, 2012

If you’re a runner, or an athlete of any kind, chances are you’ve suffered from an injury.  It’s just part of the package of being an athlete.  Runners push their bodies especially hard.  Whether you run for exercise or race, injuries can happen.

It goes without saying that being hurt is physically painful.  Pulls, strains, fractures, shin splits, the list goes on and on.

But injuries have an emotional side as well.  They produce psychological affects that can effect an athlete just as much, or even more than the physical pain.

Photo from Flickr credit: Rennett Stowe

In fact, some experts liken the emotional side of injuries with going through the five stages of grief:

  • denial
  • anger
  • bargaining
  • depression
  • acceptance

This might sound familiar to you, or maybe you’re in one of these stages right now.

When running is such a big part of your life, or when you’re training for a race, being injured can mean a loss of identity.  You may not know what to do with your extra time if you’re taking time off to heal.  Maybe you’re missing your running group.  The fact is, your routine changes during recovery and missing your runs can be very emotional.

Another consequence of the psychological affect of your injury is how this stress affects your recovery.  Studies show that this distress can “sensitize athletes to pain.”  This sensitivity can make it seem as if your healing progress is going slower than it actually is, which leads to more emotional stress.

As you can tell, dealing with an injury is far more than resting, icing or braces.  Recovery is a complex web of physical and mental aspects.

Tell us about the emotions you’ve dealt with while being injured.  Are you injured right now, how are you coping with the psychological aspect?

Sources:

Psychological Response to Injury, Recovery, and Social Support by Courtney A. Klenk


Running For Weight Loss

August 2nd, 2012

There are a lot of runners out there who started for weight loss.  Originally, many runners who are going after PR’s and training for marathons started with a simple couch to 5k plan.  Remember everyone starts somewhere.

Photo credit: Alan Cleaver

If you are looking to drop some pounds, try these tips for starting your running weight loss program.

1.  Start small – start with walking.

Thinking about going out and running for entire workout can seem daunting at first.  Most beginners start with the Jeff Galloway run/walk method.  This method will help to avoid injury.  You know what they say; “you have to walk before you can run.”

2.  Make a plan – consistency is key.

You can use a pre made plan, like this one from Women’s Health Magazine.  Or, make your own running calendar by gradually increasing your distance and increasing the time you spend running while decreasing time spent walking.  Scheduling your runs ahead of time will keep you committed and consistent.

3. Sign up for a race.

Working towards a specific date can motivate your running efforts.  Sign up with a friend or family member and train together.  Crossing that finish line for the first time will be a huge motivator to keep running.  Signing up for a race means that not all of your goals will revolve around the scale.

4.  Cross train.

Strength training is always important in a weight loss plan.  Yes the running will burn fat, but weight training will make you lean.  Try these workouts for runners from trainer Tina Reale.

5.  Eat Clean

When just beginning you don’t have to worry about fuelling for endurance, but you should think about what you’re eating.  Proper diet is the pinnacle of any weight loss program.  Plus, if you’re eating a clean diet with less fried foods, less trans fat, less processed foods you will find running easier.  Try these natural post-run snacks from Miranda Gibson.

Are you on a weight loss plan right now, does it include running?  Ever lost weight from running, we’d love to hear your story!

Fuel Naturally – Top 5 Post Workout Fuels

July 25th, 2012

Today’s post is about natural fuel sources.  We went straight to an expert for this post.  Meet Miranda from Nourish Yourself with Miranda.


Miranda Gibson has combined her love for clean eating, cooking and athleticism as a holistic lifestyle, culinary and sports nutritionist based in Bowmanville, Ontario.  Miranda completed her nutritional education at The Institute of Holistic Nutrition in 2011. Miranda’s focus is to teach you how easy it is to ‘eat healthy’ and to help you become the healthiest and happy you’ve ever been.  Miranda will show you how to make delicious, nutritious foods that will nourish your mind, body and soul….and of course your taste buds, because Healthy Food Is Delicious Too!

Top 5 Post Workout Fuel

Recovery is key when it comes to a successful work out, but if we aren’t taking care into the food we put into our bodies after a workout, recovery will be slow!

During training our body is working hard, every muscle moving and stretching and it’s able to do so by burning glycogen, (stored glucose from the meals we eat) but each time we work out we also cause micro-tearing in our muscles.

By fuelling your body with clean, whole foods you’ll not only improve your recovery time, but return to training sooner, which means training faster and harder!

Look for post workout foods that are easy to digest.  This will allow oxygen and nutrient rich blood to circulate throughout your body to promote proper recovery.

Coconut Water – After a good sweat session, it’s important to rehydrate.  Drinking coconut water is perfect for this and is also an excellent way to replenish electrolytes lost through perspiration.  An ideal source of coconut water is COCO The Natural Drink, as it comes in a convenient individual serving sized recyclable tetra pack.

Chia Seeds – Yes the seeds from the Chia Pet!  The best way to repair micro-tears in our muscles is through protein consumption.  Chia seeds are a complete protein to help repair muscles after any workout and are easy to digest.  Chia seeds are also loaded with the much needed healthy fat Omega-3.

Bananas – Are loaded with healthy, fast acting carbohydrates (one banana provides 31 grams of carbs) that are required to replenish muscles with glycogen (energy).  Additionally, while most people know that you need to consume protein for muscle repair, carbs are needed to transport the protein into the cell for proper protein absorption.

Blueberries – Exercise can cause free radicals (unstable molecules) and too many can cause cellular damage to the body.  Anti-oxidants like blueberries will help prevent oxidative damage and protect the body against free radicals.  Blueberries are also a source of carbohydrates (12 grams of carbs per 1 cup).

Post Workout Smoothie – Smoothies are easily digested, quickly absorbed and convenient.  Build yourself a complete meal, which will target all your nutritional needs, by adding to your blender: a clean protein powder like New Zealand Whey or VegaSport chia seeds to build and repair your muscles, coconut water to hydrate and replenish your electrolytes and bananas & blueberries for natural sources of carbohydrates, anti-oxidants, vitamins, minerals and more! Check out the recipe below.

Blue Bananza

Ingredients

  • 1-2 cups coconut water
  • 1 banana
  • 1/3 cup blueberries
  • 1 scoop of protein powder
  • 1 tbsp chia seeds
  • 3 tbsp water

Directions

Place 1 tbsp of chia seeds in 3 tbsp of water.  Mix and allow to sit for 5 minutes.

Meanwhile in your blender combine coconut water, banana, blueberries and protein powder.

Blend until creamy and smooth before adding soaked chia seeds and blend on low for 10 seconds, just to mix.

Serve & Enjoy!

Thanks Miranda!  If you’d like to follow Miranda for more nutritious and delicious info you can find her on her website, Facebook, and Twitter.

Do you use any of the fuel sources Miranda mentioned?  What are your favorite smoothie ingredients?