Sunday, March 27, 2011

5km Training Plan: Week 5

Week 5

Goal: Run for five minutes, walk for one minute. .
try to do this 4-5 times. You will be running for 20-25 minutes!

 Cari Meredith-McMurray tells us that the five-minute running interval is one of the most challenging for beginner runners. She advises you visualize -  play a game with yourself – such as counting all things you see that are yellow during the five minute running interval,  – to keep your mind busy and to stay motivated.

Thursday, March 24, 2011


4With spring coming you might be thinking about ice coffee
or perhaps a half sweet raspberry passion tea lemonade

And you might be thinking that the new Iced drink size at starbucks - The Trenta - sounds like a good idea

But is it really??

Its 916mL  - thats bigger than the average capacity of the human stomach!!!

and besides the size.....
think about allllll the sugar that is packed into this jumbo cup.

a venti iced espresso drink can range from 160calories all the way up to 600 calories
and have between 5 and 13g of carbs... or sugar.

The trenta is an additional 325mL... I cant even imagine.

Unfortunately the nutritional information isn't available on the site yet...

Tuesday, March 22, 2011

Inspiring 83 year old woman

With all the stories about tragedy and destruction coming out of Japan,
I thought I would share and Inspiring story...

Tsuna Kimura an 83 year old Japanese Rice farmer is recounting her story of survival..
While at her farm, where she lives alone, she heard the alarms signaling the impending tsunami.
So what did she do?
She hopped on her bike and rode away, and rode all the way to her safety.
She said at the time she thought Japan was going to disappear under water.

If anything can motivate you to stay active.. I hope it is her story.
Tsuna Kimura has always been proud of her physical stamina.. and on March 11 2011
It saved her life.

Click HERE to watch a video of her story

Sunday, March 20, 2011

5km Training Plan: Week 4

Week 4

Goal: Run for four minutes, walk for one minute, for 30-34 minutes.

As an extra challenge: pick a route that has hills. “I believe all runners should include hill repeats in their schedule as an excellent way to increase strength and endurance while still logging mileage,” says Malton. Hill repeats involve repeated efforts up and down a hill with a grade of no more than 10 percent - challenging up the hill, easy down.

And remember....
Speed isn’t an issue: Coaches tell us: don’t focus on how fast you finish, but on the finish line. “Remember your time will be your personal best no matter what time you run,”

Thursday, March 17, 2011

Good News Coffee Loving Ladies

A new preliminary study published in Stroke: Journal of the American Heart Association has found a correlation between drinking more than one cup of coffee a day and 22-25% reduced risk of stroke in women (compared to those who drink less)

While this study is a correlation and cant say that coffee causes the reduced risk of stroke - it is thought that this may be due to the anti-inflammatory properties or coffee improving insulin-resistance which can lead to a reduced risk.

Read the whole article HERE

Ironically (or coordinated??) this news came out on the same day of Starbucks 40th anniversary...
the same day they launched the new look and brought in petite pastries...

Cake pops!!!

Tuesday, March 15, 2011


I didnt run once last week...
It was only the second week of training!!
Not a good trend.

I did go to hot yoga and have a soccer game though!!

I ran yesterday - pretty much the same pace - 3.6km in 30 minutes.
It went pretty good,

Since I missed the week I made up my own little interval plan
I was running 1min walking 1min, and a couple times I ran 1min 15sec and occassionally when I got tired I walked 1min 30 sec.
So it was pretty uncoordinated.

But I ran! Which is a good start to the week.

Did you know... what you do on monday really does set you up for the rest of the week!
Exercise on monday, you will be more likely to exercise other days
Eat vegetarian on monday, you are likely to consume less meat during the rest of the week!

How is everyone elses running going?
Did anyone do better than me last week?

Sunday, March 13, 2011

5km Training Plan: Week 3

Week 3
Goal: Run for three minutes, walk for one minute, for 30-33 minutes. As an extra challenge, consider picking up your pace during one of the running intervals.

Potential Pitfall: Hydration
You should be drinking 500mL before you start your run
During the run you should be drinking 1cup (250mL) for every half hours
And after your run you should drink 1 cup for every pound you lost during your work out

Thursday, March 10, 2011

Cardio vs. Strength

Its long been believed that cardio burns more calories than strength training does...

However.. This is NOT true.

Doing 30 minutes of strength will burn as many calories as running a 6-minute-mile  for the same amount of time

And a bonus for lifting some weights... your muscles that you worked will continue to burn more calories after you leave the gym.
With running, there is no residual calorie burn... once the work out is done.. its done.

Building muscles is beneficial for more reasons than just calorie burn though..

Women lose about 5lbs of muscle every year - strength training can help you to retain muscle, or slow loss instead!
Muscles have a higher resting metabolic rate than fat does... so build up you muscles and you will speed up your metabolism

Runners who add strength training exercises into their regime tend to do better on runs - why?
Because the strength in their muscles helps to carry them through the run

So you should add 1-2 days of strength training to your program!
If you have the time, do it before you run - then you will be using energy reserves during your run (because you already used blood glucose supply to do the strength)

-Try and move the weights, or do the exercises really slowly - this will increase the amount of muscle activation during the activity.

Tuesday, March 8, 2011

Running Playlist

I recently compiled a running playlist on my ipod.
I tried to go for a lot of variety and all up beat of course!!

Here is what I am running too!

Gimme More - Britney Spears
 Telephone ft. Beyonce - Lady Ga Ga
Kerosene - Miranda Lambert
Love Lost - Temper Trap
Breakin Dishes - Rihanna
Sinnerman (felix da housecat mix) - Nina Simone
In Her Eyes - Basshunter
Running Down a Dream - Tom Petty
Peacock - Katy Perry
Til the World Ends - Britney Spears
Ragged Mile - John Butler Trio
I Go Hard, I Go Home - The Presets
German Techno - Super Troopers
Stronger - Kanye West
California Dreaming - Benny Benassi
White Diamons - Friendly Fires
Blow - Ke$ha

What do you listen to when you run?

Get a playlist! Standalone player Get Ringtones

Monday, March 7, 2011

Running update

So its the Second week of my running program.

Last week I ran twice which I think is a pretty good start
(I also had soccer two nights)

The second run, I tried to go a little faster... and it didn't go well!!
I ended up burning out about 20 minutes into my run and had to slow way down.
But I still managed 3.6km in about 33 minutes.

I think this week I am just going to go for consistency!!

How is your running going?
Is anyone training along with me?

Sunday, March 6, 2011

5km Training Plan: Week 2

Week 2

Goal: Increase running time to two minutes, decrease walking time to one minute.
“What you are trying to do is build up your cardio and recover in that one minute of walking time,”

To help you stick with your second week of training try to remember this:

Great Motivator: “Tell yourself, ‘I’m setting a good example for those around me. I will probably inspire someone else to make a lifestyle change, whether I know it or not.’ That will help you stay inspired yourself

Thursday, March 3, 2011

Interval Training

Interval Training
It involves alternating between two different paces (either jogging and walking, or running fast, and jogging/walking)

Interval training is a great way to change up your work out plan, to learn how to run for longer distances/times, or get an effective workout in a relatively short amount of time.  

Doing 30 minutes of interval training (walking and running, or fast paced running and jogging) will burn more calories (up to 400!) that maintaining the same pace for the entire work out.

The March Issue of Women's Health has 3 different interval programs in it to do on a flat road, a treadmill, or a track

Speed up to a hard but sustainable effort (you should be breathing heavily) for 15 seconds.
Then  Jog or walk to recover for 60 seconds.
Repeat six times
Over 8 weeks try to build up to 10-12 times

Short Repeats
Speed up to a hard but sustainable effort for 30 seconds.
Jog or walk to recover for 60 seconds
Repeat 4 times
Over 8 weeks, build up to 10-12 intervals

Long Repeats
Run a quarter of a mile at a hard but sustainable pace
Recover by jogging or walking for two minutes
Repeat 4 times
Build up to 8 times
Eventually run hard for half a mile, and recover for two minutes.

Try adding one of these 3 programs to your work out regime Once a week
Let me know how it goes!

Tuesday, March 1, 2011

First Day of Running

 I did the first day of my 5km Running program yesterday.
I started pretty slow since it had been a long time since I ran.

I found the 90 seconds plenty long enough to recover, and the 60 seconds of running kind of short...
Maybe I should have been running harder!!

But over all it went really well! It was quick, I was at the gym about 45minutes including stretching..
I felt awesome  for actually going and doing it!!

I ran 3.7km in 30 minutes 
I thought that was not bad for a start!

And today... despite my thinking that I wasnt pushing myself hard enough..
I am quite sore - my shins and hips definitely got a work out!

I will be heading to the gym after class again tomorrow to do it again!

Have you been training?

Vitamin E

Here are some reasons you should make sure you are getting enough Vitamin E

-It can fight against cardiovascular disease -by reducing both blood cholesterol and triglyceride level,s it decrease the likelihood of forming blood clots which can lead to heart attacks and stroke and also reduce blood pressure levels. In addition, they possess anti-inflammatory action. And like their other family members, the tocopherols, they act as antioxidants and help to protect against cholesterol oxidation. Oxidized cholesterol is much more likely to be deposited in arteries. But where these compounds differ from tocopherols is that they can also suppress cholesterol production in the body in a similar fashion to some cholesterol-lowering medications.

-These compounds seem to have an impressive impact on cancer. They have been shown to suppress tumour growth as well as induce the death of cancer cells for many different types of cancer including breast, prostate, colon, pancreas, liver, lung, stomach and skin.

-Their act in both preventing diabetes and its assorted complications is also an exciting area of research. Tocotrienols may guard against insulin resistance which can lead to type 2 diabetes.
-For those who already have the diabetes, these substances may guard against certain kidney ailments as well as a decline in cognitive function that's linked to diabetes. Researchers have also found that they can reduce nerve pain that's all too often a consequence of having diabetes for a number of years. And if this isn't enough, they've also been shown to help lower blood sugar readings and raise levels of the protective HDL-cholesterol.

-On the osteoporosis prevention front, these compounds seem to protect against bone thinning in a number of ways. For example, they have been shown to reverse the bone thinning that's associated with smoking - (that's not to say that it's alright to smoke and tocotrienols will protect your health.)

-Their antioxidant and anti-inflammatory actions are a perfect combo for maintaining healthy nerves, brains, and cognitive function.

-And they may the stomach against hyperacidity, particularly that linked to stress. For those of you who experience heartburn when you're stressed, excess acid in the stomach is a common cause. Scientists are finding that tocotrienols may help protect against this hyperacidity.

Food Sources of Vitamin E
Fortified Cereal, Sunflower Seeds, Nuts (almonds and hazelnuts), Vegetable Oil, Turnip Greens, Tomatoes, Pine Nuts, Peanut Butter, Wheat germ, Avocado,

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