Tag Archives: health and fitness

Race! Race! Race!…

….it’s what motivates you to train!! In turn, training develops sexy bodies!! And who doesn’t want a sexy body???

Good morning RYPEness!

Today is the day to start developing that race schedule for the year. Whether its your first 5K race, your first triathlon or if you are a seasoned veteran, setting your race schedule is a major source of daily inspiration…sometimes the biggest source. Once you sign up for a race….thus paying your hard earned pennies to enter….the last thing you want to do is fail at your attempt by not completing it OR wasting your money by not participating in it. Know what I’m sayin’?

To help get you started…here is my race schedule thus far:

April 28th – Huntersville Sprint Triathlon

June 15th – Enka Spint Triathlon

August 3rd – Stumpy Creek International Triathlon (tentative still)

September 28th – Charlotte Half Ironman Triathlon

BAM! There it is….keeping about two months between races, and allowing it to be a build up to the ultimate goal of another Half Ironman. This should definitely keep me busy!!

So…there it is, my “motivation schedule”. I put it out there hoping that it will motivate you to create your own.

Have a wonderfully RYPE Monday!

DONE!

OK…..its POOL time!

Hey there RYPEness!!

I came across a really good article on swim drills for triathletes. However, I think these same drills are good to do even if you are not getting ready for triathlon event.

 

Swim Drills for Triathletes

By Lisa Wolf

drillsEach time triathletes hit the pool deck, they are ready to challenge themselves and work towards the goal of getting faster and more efficient in the water. To many, this means long distance sets for endurance or speed sets for increased anaerobic development. One of the most overlooked areas in training is the use of swimming drills. Taking the time to “break apart” a stroke (and yes, sometimes that includes strokes OTHER than freestyle) by learning to do something slowly, with specific focus, can reap benefits during a race.

Here are a few swimming drills to spice up a workout to improve technique, as well as to provide a bit of recovery between sets:

Kicking Drills
I concede that kicking during the swim portion of a triathlon should be kept to a minimum to conserve leg strength for the bike and run but that doesn’t mean that you should never kick during practice! These drills work on body position as well as kicking. Remember, a good flutter kick is about 12-16” deep in the water. Only your heels should be popping out on the downward kick. And don’t forget to kick UP and DOWN with flexible ankles. Don’t drive the kick from your thighs — it should be hip driven and snap your toes down with you knee bending slightly. The advantage of a solid kick is that it creates the balance needed to have a good stroke rhythm.

  • Body Position Drill #1 – Hands on the end of the kickboard, arms fully extended and kickboard flat on the water. Head should be down between the arms, ears even with the arms and gentle flutter kick. Lift the head up to breath. This reestablishes the correct horizontal plane for minimal drag and combats “uphill” swimming.
  • Body position Drill #2 – Repeat the same drill but move one hand to the middle of the board, the other remains at the side. Kick gently and rotate to breath. Keep the head down (ear at arm) and focus on gentle rotation to breath. See how little of your face you can keep out of the water, maybe only to the point past your nose. Repeat on the other side to promote bilateral breathing comfort. For weak kickers, fins may assist in finding the correct body position.
  • Tombstone drill – Put the kickboard out fully extended in front to look like a tombstone and start     kicking. The goal is to keep the maximum amount of the kickboard in the water you can handle. It is an excellent body awareness and balance drill while stressing the legs.

Stroke Drills
A triathlon swim is all about efficiency and stroke rate. The best way to think of this is that you want to get the maximum distance per stroke with the most efficient stroke rate to maintain “steady state swimming.” It takes practice to find the perfect ratio between the two but working on creating excellent technique will assist in getting the most out of your swim.

  • Fingertip Drag – swim with high elbow recovery and “drag” fingertips forward in the water from your exit to your entry point out in front. Relax your arm and hand in the recovery phase to keep it loose and engage the upper back muscles (traps/lats and rhomboids) to ensure you are not swimming with just your rotator cuff and shoulder muscles.
  • Crossover Drill – Repeat Kickboard Drill #2 but swim with a single arm. If you are crossing over in front of your face during your entry, you will hit the kickboard with your hand. Focus on entry outside the shoulder and away from the board. This will decrease the chances of shoulder impingement/injury. Switch arms to practice both sides.
  • Fist Drill – Swim with fists lightly clenched through the full stroke. Notice the forearm position (high elbow, or “EVF”- early vertical forearm, under water) and feel the water on the forearm. Do not drop elbow. Pull water straight back past the hip with minimal sculling.
  • Breathing Pattern Drill – swim set of 4 x 200, breathing every 3 strokes on odd 25s and every 5 strokes on odd 25s. You must slow down to do this drill correctly and be able to keep the pattern. Don’t forget to exhale slowly underwater so you can grab a full breath on the breathing portion. You most likely will have to hold your breath for a second or two, especially on the 5 strokes.
  • Water Polo Drill #1 – swim 25s (or partial 25s) with your head out of the water looking forward. Do not swing your head from side to side but focus forward. This will help develop the neck/back muscles for open water sighting. Be careful if you have neck or lower back issues and don’t overdo this one.
  • Water Polo Drill #2 – in the deep end of the pool, tread water with breast stroke or eggbeater kick (alternating one legged breast stroke kick) with your hands on your head or above water. This will drill will simulate the treading done at the beginning of an in water start. Build up from 3 x 30 seconds to 3 x 2:00 over time.
  • Buoys and Turns #1 – practice swimming 5 strokes of freestyle and then 3 strokes of breast stroke for several 25s. This allows you to practice slowing down/speeding up if you encounter a crowded area around a turn buoy or have to maneuver around a group in a straightaway.
  • Buoys and Turns #2 – swim 4 strokes of freestyle and cross your arm over your body and swim 3 strokes of backstroke for a 25. Not only is this the beginning of a backstroke flip turn (bonus), it allows you to practice adjusting goggles during a race with ease as well as working on mastering a fast turn around a buoy.

Each and every swim practice should include drills. It allows you to refocus on technique at key sections of the workout. As you tire, technique begins to suffer, so taking a few minutes with any of the drills is a productive use of your valuable time.

Lisa Wolf is a certified coach with USA Triathlon and USA Swimming. Her swimming background also includes a Level II ASCA certification and Level II certification with USMS.

 

Have a great day RYPEness!

 

Let’s run…better!

Happy Tuesday RYPEness!!

These up and down temperatures are definitely making it a little harder to stay consistent with a training program. I know if you are like me and you step out to some frigid temperatures, the motivation dissipates like morning dew! HA!

Let me be clear: I DON’T LIKE COLD. PERIOD.

Nonetheless, you still have to do it. And even after the cold permanently breaks way to consistently warmer temperatures, there are still other things that creep up that will take you off or your game plan. I came across a sweet article (full article here), and they had some great tips, 27 to be exact. So I thought I would list their tips for you, adding a few little extra jewels here and there!

1. Run with others. To make sure you do a workout, there’s nothing like the social pressure of knowing someone else (or a group) is waiting for you. Bonus: It’s often more fun than running alone, especially if you’re doing a long run, or a speed workout on the track.

Tuesday Night RYPE Runs will cure your run alone blues! Check us out on the Realizing Your Potential Everyday Facebook page for official event listings and times!!

2. Try something new. The fitness world is full of new and fun-filled events, and they don’t all require a 3-week trip to Borneo and a survivor diet of grubs and lizards. Don’t let yourself get bored with an endless string of 5K and 10K races. Cary Stephens, an attorney in Corvallis, Oreg., found himself drawn to “scrambles,” an off-road running adventure. (To learn more, visit http://www.bigredlizard.com.)

3. Run like a tortoise. We can’t lie to you. This isn’t a sport of instant success and miracle shortcuts. Patience pays off, often in a very big way. At the beginning of a marathon training program, many participants can’t imagine themselves running more than 5 miles. Twelve to 16 weeks later, voilà: the cheering crowd and unbelievable exhilaration of reaching a marathon finish line. Stick with the program. Repeat: Stick with the program. Prepare to be amazed.

4. Take a break. To every thing, there is a season. You don’t have to run every day, every week, or even every month. Many top runners visualize their training year as a mountain range. It has peaks and valleys—recovery periods when they let their running taper off, so that they can build all the higher in their next training period. For healthy, consistent training, your body needs regular—that is, weekly, seasonal, and annual—recovery periods.

5. Eat a healthy breakfast. We can’t emphasize this one enough. Breakfast is the most important meal of the day, because it fuels you for the entire day. To skip breakfast or eat a skimpy one is like failing to rehydrate and refuel after a marathon. You wouldn’t do that, would you? Well, your night’s sleep is like a marathon to your body, because you don’t get any fuel while you’re sleeping. So carbo-load at breakfast. And add a little protein.

Eating granola and yogurt has been a GREAT source of fuel for me in the mornings! Although this article calls for a little protein, I actually require a bit more. So sometimes I sneak in a piece of bacon (or two) to get me going! MMMMMMMM……BACON!

6. Get cozy with frozen vegetables. This isn’t a nutrition tip. It’s an injury-prevention tip. If London Marathon winner Paula Radcliffe can take ice baths after a hard race, you can stand a bag of frozen peas against your sore knees for 15 minutes. Nothing reduces inflammation and holds injuries at bay like ice. Result: You stick to your training program. Don’t like veggies? Fruit works, too. Try a small bag of frozen blueberries or strawberries. Or one of the many commercial ice wraps, often with handy Velcro straps. (You can find a good one at http://www.contourpak.com.)

7. Find a coach. Maybe the kind who yells at you every once in a while. (But probably not.) Point being, a coach’s first job is to motivate you in a way no one else can. Second job: To lay out your training program. Third job: To prevent you from straying from the program, probably by running too much or too fast. You can find a coach by asking around, calling running stores, and checking the Internet.

8. Join the “X” revolution. Despite the many proven benefits of cross-training, we still know too many runners who only run. C’mon, folks. We love running, too. We know all about the “specificity-of-training” rule, but we still skip the occasional running workout to get in some cross-training. Mainly strength training, bicycling, elliptical training, yoga, stair climbing, pool running, rowing, and walking. Why? Not because we think these routines will make us faster in our next half-marathon, but because they make us fitter and less prone to injury.

Sounds like this is telling you that you NEED to do a Triathlon! Training for a triathlon, by default, forces you to cross train, because the event itself is a cross training event. Your training week will consist of two – three days of running, two – three days of cycling, and a couple of days of swimming (yes, there were will some two discipline days!). And this cross training not only serves the purpose mentioned in point #8, but it also helps us sculpt those sexy bodies! The Enka Triathlon is on our list…join us.

9. Keep a log. Your training log is a great source of the kind of motivation that builds consistency. It beckons to be filled in, reveals the secrets of your training and racing successes, and provides lots of inspirational quotes and useful tips. At least it does if you’re using the new Runner’s World Training Journal, available at http://www.rodalestore.com. Check it out.

10. Enter races. You don’t have to race to be a serious runner, but, geez, there are so many good reasons to enter races. Jeff Galloway, RW columnist, says that entering races, especially marathons, “scares” people into training the way they should. That’s a good one. But we also like the sense of community you get from races. They help you realize that you belong to something big, and that there are more people than you imagined who share your running and fitness goals. Besides, it’s good to go for the burn every now and again.

SO VERY TRUE! Running for the sake of running and being healthy never keeps me inspired for long. I am just being honest here. I KNOW that making our healthy well-being a priority is what RYPE is about. However, we are all realist here, and realize that most of us dont tick that way. After a while, the act becomes mundane, not unless we put a carrot at the end of the journey…that carrot being crossing the finish line feeling good, strong and EMPOWERED!

11. Pay attention to your shoes. Some things should be obvious, and this is one of them. But it’s worth repeating, if it keeps even one of you from getting injured. Most shoes wear out after 300 to 500 miles. You often can’t see the wear, but, your knees, hips, back, and Achilles tendons know it. Give your old, worn shoes to a local Salvation Army or similar group, and get yourself to a running-specialty store for a new pair. (While you’re there, buy some reflective gear. The days are getting shorter. Make sure you’re visible on the road this winter.)

Remember…GO SHOPPING! Good running shoes are your best friend, because your feet are the only pair you will have. Treat them well.

12. Run early. You want to get something done? Do it early in the day. Everything gets tougher later in the day when various tasks and responsibilities start ganging up on you. In a recent Runner’s World Online survey, the two most popular workout times were 5 a.m. and 6 a.m.

13. Practice good posture. Not just when you’re running, but all the time. This is especially important if you’ve got an office job, and are sitting at a computer all day (like us). Make sure your keyboard and monitor are properly positioned, and sit straight but comfortably in your chair. Some of us have recently started sitting on those large Swedish exercise balls, which encourages good posture because you have to use your legs and stomach muscles to keep from falling off. Good posture can improve your running efficiency and decrease injury risk. Ergo, better consistency.

14. Use the fridge. In two ways. First, be sure it’s always stocked with those key foods you rely on for healthy nutrition and snacking: sports drinks, low-fat yogurt, fruit, nuts, carrots, etc. Take your pick. Second, put something inspirational on the outside of the fridge: a picture of you and friends at a race, a training plan, a great quote.

15. Schedule it. You’ve got your Microsoft Office calendar, your PDA, your Day Planner, your napkin with the scrawled list of stuff you absolutely, positively have to get done today. Be sure to write in your workout. Carve out an hour in your day. The experts all agree: Your exercise is one of your most important daily activities. Make it happen. The President of the United States exercises almost every day. You should, too.

16. Subscribe to our free e-mails. We send out several free e-mail newsletters each week, and they’re guaranteed to inform and inspire you. Go to http://www.runnersworld.com/newsletters, where you can pick the one or the several newsletters that most appeals to you.

Do this! Subscribing to healthy lifestyle newsletters and blogs (like this one!!) can bring you a wealth of information to help you along your journey. Education is key!

17. Get your clothes ready. And your shoes. Root through your closets and drawers the night before a morning run to select and organize the running gear you need. Another good trick: Have a complete bag of running gear (and a dry shirt and towel) always at the ready in the trunk of your car. You never know when you’ll be able to use them.

18. Run on different surfaces. See how many different surfaces you can run on in a week: Asphalt, gravel, trail, grass, track, treadmill, beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and least accommodating surface for runners.)

19. Take a trip. Reward your training and racing successes with a special running vacation. Take in an exotic international marathon; many runners have had good luck with a trusted provider, Marathon Tours (www.marathontour.com), which can offer guaranteed entry into those difficult-to-enter events. Or, organize your running partners into a relay team, and enter an exciting and fun-filled road relay like Hood to Coast (Oregon), the Hana Relay (Maui), the Lake Tahoe Relay (California), the Cabot Trail Relay (Nova Scotia), or the Lake Winnipesaukee Relay (New Hampshire).

I could not agree more! I find that when I sign up for a good race in a cool place I seem to train better! I am excited about the trip, and even more so about crossing the finish line in an exotic place where I can bask in the glow of my accomplishment! RYPE is rolling to Jamaica this December to run in the Reggae Marathon/Half Marathon/10K. Doesnt that sound awesome? Can’t you see yourself crossing that finish line and being handed a cold cup of water and a Red Stripe beer? I can!

20. Stay flexible. We like that word—it has so many important meanings. Here, we’re talking about a regular stretching program to keep your legs limber and injury-free. Or yoga and Pilates routines, both of which are enjoying a huge surge in popularity. Pick the approach that works best for you. You need to prevent injuries if you want to improve your training consistency.

I try to make it a point to do a Yoga class once a week. Its good for the muscles, it tones you up, and helps clear your mind of unnecessary clutter and stress. Try it!

21. Run before you get home. If you can’t run in the morning or at lunch, at least try to run before you get home from work. Stop at a favorite park or trail on your way home from the office, and do a workout there. Or arrange to meet some friends for a run at 5:30 p.m. Once you’re at home, it’s hard to get out the door again for a workout.

I have derailed myself PLENTY of times by stopping by the house “quickly” before heading back out to run. Something about the comfort of home that removes any motivation to do what I was supposed to be doing.

22. Stay hydrated. Eat your fruits and vegetables. Get plenty of sleep. We know: You’ve heard all this stuff before. Okay, we’ll stop. But just remember that the simplest, most basic advice often makes the biggest contribution to improved consistency.

23. Adopt a runner. Sometimes, the most motivating and rewarding thing you can do is to reach out to someone else. It could be someone close: at work or even in your family. Or your club might receive occasional calls from new runners, or those who want to begin. Offer to help. Beginners don’t need a mentor with a Ph.D. They need encouragement, a personal connection, and the kind of basic training, nutrition, and injury-prevention experience you already possess.

24. Start a running streak. We don’t mean that you should run every day like. In fact, we don’t advise that for most runners. But we like the idea of running the same road race every year, like Jack Kirk, who has completed the Dipsea Race in Mill Valley, Calif., for 67 years in a row. Or you could run one marathon a year, every year. Or you could “collect” states by racing in a different state every year.

25. Join an online community. Many running Web sites, including ours, have forums or message boards where runners exchange information, opinions, and greetings that develop into digital friendships. Often, these blossom into “encounters,” where the online friends agree to meet at a particular race. Along the way, they encourage each other’s training, and lend a sympathetic ear when that’s what you need most.

Active.com is a great source for information on healthy living. BUT….Realizing Your Potential Everyday is all about bringing your great tips and tricks, fun destination races, recipes that are nutritious, easy and fun, and a group of really cool sistahs. Check us out too….Realizing Your Potential Everyday!!

26. Establish a pre-run routine. You warm up at the start of a race, and at the beginning of a workout, but it’s also helpful to warm up for your warmup, so to speak. Follow a routine. Sixty minutes before your run, reach for a bottle of sports drink. At run-minus-30, get up and take a 3-minute stroll to loosen the legs. At run-minus-10, listen to a favorite psych-up song. Include any other short activities that work for you. Psychologists say these routines help us develop the healthy patterns we want.

27. Don’t obsess about it. Hey, we wish every day went as planned, and every run fit perfectly into the scheme of things. But stuff happens. Life has a way of playing tricks on all of us, both the unexpectedly happy variety and that other kind. Don’t worry about the runs you miss. Sometimes the best advice is simply to run with a smile on your face, and to enjoy and appreciate every workout. Come to think of it, that’s always the best advice.

So….I really hope these tips helped you. I definitely pulled away some jewels that I can incorporate! I also hope to see you out on the RYPE trails one day…like next Tuesday maybe if you are in the Charlotte area!

Hyped 2b RYPE!!

Happy Easter Monday!!

Hey there RYPEness!

I hope you had a wonderful Easter Sunday with family and friends…I know I did!

Mondays are always tough for me. I love the weekend, dont too much care for the work week. LOL! Yes…I AM  girl that likes to have fun. But to have fun well, you have to work for it….right? To reach your goal…whatever that is…you HAVE to work for it. You must remain focused and motivated to push past obstacles, overcome bearers, move through your own procrastination and self doubt. You must remain MOTIVATED to achieve that which you set out to do!

So as you move through this week, I want you to think about this AWESOME father and son team. I know that most of you have seen them on commercials, billboards, or even caught one of their Ironman races on television. I want you to keep them in the back of your mind for those moments when doubt creeps in, or when you are in that last mile of your long run and ready to quit, or when you are searching hard to find the energy to get out of the bed to do that 7am workout. This story is still one of the most amazing and remarkable accounts of pure determination, love and strength.

motivational

http://sports.espn.go.com/oly/news/story?id=2631338

Have a remarkably RYPE week.

 

 

 

Day Five…

…and RYPEness, your girl wants a Twinkie in the worst way. Don’t ask me where the mere thought of a Twinkie came from, or even why I would want that toxic spongy goodness in the first place. I just wanted to be 100% honest with you all…so there it is. I want a Twinkie.

Other than that, I am feeling REALLY good! Its amazing how we totally disregard advice that is most obvious, isn’t it? I mean, it’s not hard to understand that if we put good stuff in, we get good stuff out….mind, body and soul! And what I learned these past few days is that, you can use some fresh herbs and seasonings to make really healthy stuff taste really, really good. I have fallen in love with the earthy and satisfying taste of mushrooms, onions, spinach and a touch of garlic sauteed lightly in just a touch of olive oil. And how using that yummy broth recipe (Tuesday’s post) when making brown rice makes that rice SUPERCALIFRAGILISTICALLY YUMMY!!!

tomato

Down 7 pounds, skin’s nice and clear, and energy level is great! What’s even better, I am excited about keeping all of these healthy recipes in constant rotation during the week. Because not only were they healthy, they were easy.

Eat wise RYPEness! Your body depends on it!

Happy Easter!

Running in the dark with lights!

Good morning RYPEness!

Doesn’t that subject line sound fun?? I thought so….so much so that I veered away from our scheduled topic of swimming and cycling to talk about a 5K that’s coming to Charlotte. I am soooooooooo excited about the Electric Run!!  What is it you ask? The “Electric Run™ is a 5k run, a show, participation art, and celebration of life. Incredibly talented artists and lighting technicians with experience creating beautiful art and light at Coachella, Dreamworks Animations, Disney, and some of Vegas’ hottest shows have come together to create  a world that will fill you with wonder.” Now doesn’t that just sound amazing? And doesn’t that just make you want to do it?

Electric Run

There are a plethora of cool races, be them 5K, triathlon or cycling events that are popping up all over. The infamous Spartan Race, Tough Mudder and other run/obstacle course races have also made wanting to get in shape a fun challenge and a social event. It’s this combination that keeps us motivated to stay on course. If you have a group of friends that have all signed up for a cool even in your area, it allows you to keep each other in check about maintaining a consistent workout schedule (teammate accountability). Also, you look forward to the workouts because you know you are going to get a laugh, a juicy piece of gossip or the opportunity to be a listening ear for one of your girls.

So….I challenge you to find an upcoming race in your area. As a matter of fact, check the link above and see if the Electric Run is coming to your area. THEN….get just five of your friends to sign up with you.  I betcha each of you will talk about what a great idea and life changing event it was. And that road to living a healthy lifestyle will be smoooooooooth sailing.

What say you? And who here in the Charlotte, NC area is down with the RYPE Team?

Hyped 2b RYPE!!!!

I Tri because crossing the finish line feels so good!

Happy Hump Day RYPEness!

Last night as I lay in bed, I was thinking about what to write today. And after going through some old emails to find a receipt, I came across this post of mine from May 7, 2008. It was my race report from my first Half Ironman…I did White Lake (also known as White Bake). I re-read it and felt that it was a perfect story to share again. All of the feelings that you go through…all to arrive at this overwhelming sense of accomplishment and empowerment. Its crazy good y’all. Hope you enjoy!

Oh yea-yah!!
Let me tell you… May 3, 2008 is a day that I will NEVER forget!!
I completed 1.2 miles of swimming, 56 miles of biking and 13.1 miles of running in 8:02:57…
 
Can
U
believe IT???
 
Working up to the race, even in the midst of the “and why am I doing this?” questions, your mind is set on a goal that you have set out to do. Dag-gone it, I can do it!! Even when you question your readiness – after missing a few training rides…or not doing that Thursday run….or not attending a Tuesday night swim – you still come to the conclusion of “well, I’m ready as I’m gonna be….I can do it!…? “
 
So finally its race day. As a team we all rode from our old skool dormitory accommodations…all excited about the day ahead. We find our spot in the transition area…spread out our things….everyone starts to talk about their “game day jitters”…we get in line for the porta-potty.
 
As with most races, its a wave start. I happen to be in the 11th wave…SHEESH! All that time to stand…and wait…and have to pee…again. But then my gun goes off! AND I PANIC! I have never had that happen to me before, but for a good 700 or so meters, I could not seem to get it together! Finally I relaxed, and was able to enjoy the remainder of the swim. The water was beautiful.
 
I get back to the dock…wobbly water legs have to climb me out of the water and carry me to the transition area. I find my stuff, take off the wet suit, put on my helmet, and head off for the bike ride.
ITS FLAT YALL….FOR REAL!  
With a head wind that was FIERCE!
Gee…thanks!
 
So I am just riding along…passing people here and there.
 
“Go Team!”
“You’re doing great!”
“You rock!”
“Awesome job!”
 
That’s the gist of the numerous comments that were received or given at some point and time. It was the most encouraged I have ever felt. I am rolling along and a woman comes up next to me, “Great job!”…as she passes. I respond with “YOU TOO!” Then I notice the “70” on the back of her thigh. She was 70 years old… and blew by me like it was nothing. From then on out, ever time I would see her (and that wasnt until the run segment), she inspired me to do better.
 
It was a very pleasant day…so I was just a rollin…for what seemed to be a rather long time. And then I saw the mile markers start to show up on the ground. 20 MILES???
THATS ALL????????????? My gosh…my entire body hurts!!! So I keep riding…hydrating properly…eating when I could…adjusting on the seat whenever possible…entertaining thoughts of pulling off the road, getting off of the bike, and taking a seat in the shade in some unsuspecting person’s lawn. But I just keep riding. Then I see that the end is coming…I pass the 50 mile marker…only 6 more miles to go!
 
“GREAT JOB…LOOKING GOOD!!!”
“Thanks!”
 
So I see the transition area coming up. I see my parents and the overwhelming look of relief on my mother’s face! I could actually see “Thank God she’s back” written across her forehead!! Mommies…  I get back to my area, re-rack my bike…put on my Team In Training singlet…socks, shoes…throw some gu, Cliff bars and shot blocks in my pockets….off I go…
 
Dang…I have to go to the bathroom! So I go to the porto-gross me out-dont look down-potty! And then realize that I still had on my bike shorts! So I pull them off, run back to the transition area, grab my sun visor (what a mess that would have been had I forgotten that!) and off I went… just happy as heck to be off of that bike!
 
Until I realized about a block into the run that this was gonna be rather difficult…IT WAS HOT AS HADES!  
 
So I am running…running for what seemed to be FOR-E-VER! And I come up on this voice in the distance. Just loud! And encouraging EVERYONE!
 
“Number 567 you got it!”
“Looking beautiful 245!”
“You’re awesome!!!”
 
And when I rounded the corner it was my sister!!! Encourager Extraordinare!
 
I was so happy to see her! And it felt so awesome to have her as such a big part of my day! I run past her and hear:
“You Go Michelle Lynn Gra-daaaaaaaaaaaaaaaay…!!!! LOUD!
As she points to the ground where people (including her) have taken chalk to write encouraging notes to the pack. It was awesome!
 
Then I cut the corner and I am feeling good…into my stride and then BAM! A mile marker: Two Miles.
 
WHAT? ARE YOU FREAKING KIDDING ME? TWO MILES….THATS ALL??
 
And then I hear a male voice behind me say “damn…just two miles?”
Glad it wasnt just me thinking that!
The run was long. And it was hot.
 
I stopped to help another young lady who had over-heated. I stayed with her until assistance came. Then off I went…I really welcomed that break! And I was glad to see that she was going to be OK.
Walk. Run. Walk. Run. Walk. Walk. Walk. Walk.
Then finally…two blocks to the finish line!!! You know the pace picked up…QUICK!!
I turn the corner…I see my mother and father, all of my TNT family…and I crossed the finish line.
 
What an accomplishment!! I find myself in a very small population of folk…I did a Half. 70.3 miles. Non-stop
 
I DID IT! I DID IT! I DID IT! I DID IT! I DID IT! I DID IT!
 
oh
my
GOSH!!!!
 
8:02:57 after the 11th horn sounded, I CROSSED THE FINISH LINE!!!
PRAISE GOD! I finished_01
 
I just cant say thank you enough! To all of you who told me I could do it…all of the coaches that spent their time with me…my teammates who endured with me…the prayers prayed for me…the donations made. You mean the world to me cause you contributed to this awesomely RYPE experience!!!
 
So…THANK YOU!
 
Psalm 26:12:
“My foot stands on level ground; in the great congregation I will bless the Lord”
 
Until the next race…. 

 

Have an awesome day….with yo’ RYPE self!

Feeling good, feeling GREAT!

Hey there RYPEness!!

OK, so day one of the 7-stage detox is DONE! It did prove itself to be challenging….so much so that water could not sustain me, I had to make some vegetable broth. HOWEVER…..it was perfectly legal within the guidelines of the diet. 🙂 AND!!….I discovered a really good vegetable broth recipe! Need to add some flavor to your brown rice, couscous, etc.? Then try making this broth, freezing it in useable portions and incorporating it into your favorite recipes!

Ingredients:

  • 10 cups water
  • 1 medium-sized onion, unpeeled, studded with 4 whole cloves
  • 2 cloves of garlic, unpeeled and lightly bruised
  • 2 celery ribs with leaves, cut into large chunks
  • 8 white mushrooms, halved
  • 2 carrots, unpeeled and cut into large chunks
  • 2 leeks, trimmed and cut into large chunks
  • 2 medium-sized tomatoes, quartered
  • 4 medium-sized new red potatoes, halved
  • 8 fresh parsley sprigs
  • 2 fresh dill sprigs
  • 1 bay leaf
  • 8 black peppercorns
  • 1 teaspoon coarse salt

1. Place water in a large, heavy pot. Rinse all the vegetables well, then add to pot. Bring to a boil, reduce the heat and simmer, uncovered, for 1 hour. Adjust the seasonings to taste and simmer for 30 minutes longer.

2. Strain the broth; discard the bay leaf but reserve the vegetables to eat as is, or pur
e them and use to thicken soups or sauces for stews. Let the broth cool to room temperature and then refrigerate, covered, in a storage container or freeze. Refrigerated, it will keep about 4 days. This recipe is easily doubled, and you will need more than 4 cups of broth for three of our soups. Read More http://www.epicurious.com/recipes/food/views/Fresh-Vegetable-Broth-106690#ixzz2OebCzsCZ

It was super tasty!! And because it requires you to use the vegetables with their skins still on, it is packed with nutrients!

So glad I made it. Even though today we could add fruits, I realize that I am a person that needs a savory taste. That broth does the trick! As a matter of fact, that was my go-to option on the run portion of my Ironman race in 2010. I could not stomach another e-Gel, Gu, or what-have-you. I had no desire for a piece of fruit or anything sweet! Thank goodness they had hot broth (it was pretty cold during the run) to satisfy that craving and allowed me to focus on the task at hand.

And speaking of focus….ever had those days where getting through your run seemed like something that would never happen? Check out this article on focus topics that help get you through your run, and in turn will help you build your fitness to become a better runner. Never hurts to take some cues from the pros!!

http://www.livestrong.com/article/760-focus-running/

Group_01

Be RYPE….

Happy Monday Y’all!

Hey there RYPEness!!

Are you ready to face this week with confidence and purpose? I know I am! Today is the first day of my journey on a 7 day detox. With today being the day that you can ONLY drink liquids (which can include water or fresh squeezed juices), its going to be challenging to say the least. The cool thing is, I have my “rock” by my side taking this journey with me. It makes it a little easier when you take journeys like this with someone else.

Picture1

So to keep me pushing, I thought of my most favorite poem. Hopefully it inspires you as significantly as it inspires me! And hopefully, Marianne can carry me through to at least stage 3 when I can add some raw vegetables into my diet!!! WHEW!

Be inspired….

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light not our darkness that most frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous?
Actually, who are you not to be?
You are a child of God.
Your playing small does not serve the world.

There’s nothing enlightened about shrinking so that other
people won’t feel insecure around you.

We were born to make manifest the glory of
God that is within us.

It’s not just in some of us; it’s in everyone.
And as we let our own light shine,

we unconsciously give other people
permission to do the same.

As we are liberated from our own fear,
Our presence automatically liberates others.

—Marianne Williamson

Hyped 2b RYPE!!

TGIF RYPEness!!
Yo!!! Never in a million years would I have thought of these substitutions! And this is SO right on time because on Monday I am going to start the 7 Stage Detox. I did this detox once before and loved it!  The 7 Stages in Detox Diet are:

 

  • Stage 1 Liquids only
  • Stage 2 Liquids and fruit only
  • Stage 3 Add raw vegetables
  • Stage 4 Add cooked vegetables and brown rice
  • Stage 5 Add beans, lentils, nuts and seeds
  • Stage 6 Add grains and live yogurt
  • Stage 7 Add fish

And that’s IT! For me…Monday and Tuesday are going to be tough, but by the time Wednesday rolls around and I can have raw veggies I think I will be OK. As a matter of fact, I have some really yummy raw food recipes….like tacos….that I will share. Yeah….tacos!!
Anyway, have a great weekend and try to incorporate some of these healthy tips into your diet!
RYPE and loving it!