Thursday, 28 February 2013
Monday, 25 February 2013
Sunday, 24 February 2013
24/02 focus continues -first long run
8 kms. Up at 5:15 for a 6 am departure. Really slow at the start but sped up a bit after the legs freed up.
Friday, 22 February 2013
22/02- The Focus Continues- BACK ON TRACK
After 135+ hours at work in 12 days plus some at home work in front of the tv, I am finally out of the Expo fortnight and back to being a human again and not a machine. Put in a weak 2 kms with some weights on Wednesday 20/02 and today I put in 5 kms in 45 mins at a nice steady pace on the treadmill.
It's been hot in Radelaide and will be hot Sunday for the "long"run pencilled in for 8kms. Going out at 6 am to avoid the heat. Still feel on track for 10 kms fit by March 3, Sunday will be the tell all day.
It's been hot in Radelaide and will be hot Sunday for the "long"run pencilled in for 8kms. Going out at 6 am to avoid the heat. Still feel on track for 10 kms fit by March 3, Sunday will be the tell all day.
Thursday, 14 February 2013
14 Feb 2013- Trying to focus
38 hours at work in 3 days and there will be at least that in the next 3. Lack of fuel, and mental stamina and a totally bollocks head wind on the way home got me today. However, the couch demons did not. I came home and put the trainers on and got out there. Only 3 kms. All the other demons got me, but I beat the couch demons. I'll survive, 3 kms is better than no kms. Every kilometre in the legs is good. Tonight I am going to have an air conditioned sofa snooze as it's a bit warm here in Radelaide. I still plan to go to the gym tomorrow. A few kms and some weights. It beats all those people on the couch :)
Tuesday, 12 February 2013
12 Feb 2013- The focus continues
After 11.5 hours at the office today, I did still go to the gym, even if it was only for 20 mins. I did a quick but effective shoulders and back workout to help get my strength back in my spine.
Update on the energy bars- they didn't quite form properly... back to the drawing board.
Update on the energy bars- they didn't quite form properly... back to the drawing board.
Monday, 11 February 2013
11 FEB 13- The Marathon Menu-> What?? No Meat?
While searching for an energy bar recipe, I came across a website called the 'No Meat Athelete'.
http://www.nomeatathlete.com
Now while I will never give up meat ( I just love eye fillet too much), it does have some amazing posts and some interesting recipes that I reckon I am going to try out- why not, it can't hurt can it??? ( And seeing a friend of mine has just run 4 marathons in 4 days on a Vegan diet, there must be some truth in it).
I've made up my own energy bar recipe, however forgot the nut butter that I bought last week- ugh. However, if these turn out ok, I will post my recipe as I remembered to took down the measurements.
http://www.nomeatathlete.com
Now while I will never give up meat ( I just love eye fillet too much), it does have some amazing posts and some interesting recipes that I reckon I am going to try out- why not, it can't hurt can it??? ( And seeing a friend of mine has just run 4 marathons in 4 days on a Vegan diet, there must be some truth in it).
I've made up my own energy bar recipe, however forgot the nut butter that I bought last week- ugh. However, if these turn out ok, I will post my recipe as I remembered to took down the measurements.
11 FEB 2013- The Continuing Focus-6kms
With 2 days of work and work related things this weekend, Friday was the last time I did something towards training.
This morning was a battle with the demons. Firstly the couch demons and then the "legs are running out of puff" demons. I beat them all. Whilst on the couch fighting with the "sleepy" demons, I saw an inspirational quote - : A GOAL WITHOUT A PLAN IS JUST A WISH.
So off the couch I got and followed my plan. Trainers on and out I went. Although the goal was a comfortable 6... it wasn't that comfortable but it was fast. Took 1'50" off my last week's 6 km time. So that is an achievement ( Beetroot??? Is it the secret????).
I was battling the "stopping" demons most of the way until about 4.5 kms when suddenly everything freed up and I noticed I was going quite fast- comfortably. It didn't last long ( less than a 1 km)... but I made sure I didn't give up. I put everything in to the last 400m knowing I would smash my time. I ignored the legs, ignored the lungs.
So with 12 days of work ahead of me from tomorrow, I have to make sure I stick to a plan. I have made some lentil burgers for lunches, some falafels for snacks. I've got enough food in for until about Monday-ish. I've planned the training days because when you are mentally drained, it can be hard to pick your self up to go and physically drain yourself as well.
Going to book in 2 long runs with Mum and the bike from the 24th. I will get 2 proper goes at 10 kms before the end of the month. There is a niggle in the hamstring, which I had before I left this morning, so it's on to the foam roller to iron it out.
This morning was a battle with the demons. Firstly the couch demons and then the "legs are running out of puff" demons. I beat them all. Whilst on the couch fighting with the "sleepy" demons, I saw an inspirational quote - : A GOAL WITHOUT A PLAN IS JUST A WISH.
So off the couch I got and followed my plan. Trainers on and out I went. Although the goal was a comfortable 6... it wasn't that comfortable but it was fast. Took 1'50" off my last week's 6 km time. So that is an achievement ( Beetroot??? Is it the secret????).
I was battling the "stopping" demons most of the way until about 4.5 kms when suddenly everything freed up and I noticed I was going quite fast- comfortably. It didn't last long ( less than a 1 km)... but I made sure I didn't give up. I put everything in to the last 400m knowing I would smash my time. I ignored the legs, ignored the lungs.
So with 12 days of work ahead of me from tomorrow, I have to make sure I stick to a plan. I have made some lentil burgers for lunches, some falafels for snacks. I've got enough food in for until about Monday-ish. I've planned the training days because when you are mentally drained, it can be hard to pick your self up to go and physically drain yourself as well.
Going to book in 2 long runs with Mum and the bike from the 24th. I will get 2 proper goes at 10 kms before the end of the month. There is a niggle in the hamstring, which I had before I left this morning, so it's on to the foam roller to iron it out.
Friday, 8 February 2013
8 FEB 13- THE MARATHON MENU- BERRY SMOOTHIE
This is one of my favourite things.
Ingredients
3/4 Cup of 3 berry mix (raspberries, blueberries, blackberries- you can add strawberries as well if you wish)
1-1/4 cups of water
1 dessertspoon of Quinoa flakes (optional)
2 tspn of chia seeds
1 dessertspoon of LSA powder (Linseed, Soy and Almond)
2 dessertspoons of Non Fat Yoghurt
Method
In your blender put the berries and 1/2-3/4 cup of water and blend until smooth.
Add the rest of the ingredients and blend until smooth. With the water, add enough to make it liquid enough.
**Quinoa flakes are optional as they do thicken the smoothie, but are a great source of protein.
** Makes enough for a large glass.
** If you wish to add banana, please go ahead, I just don't like them.
** Yes... it is very purple.
Ingredients
3/4 Cup of 3 berry mix (raspberries, blueberries, blackberries- you can add strawberries as well if you wish)
1-1/4 cups of water
1 dessertspoon of Quinoa flakes (optional)
2 tspn of chia seeds
1 dessertspoon of LSA powder (Linseed, Soy and Almond)
2 dessertspoons of Non Fat Yoghurt
Method
In your blender put the berries and 1/2-3/4 cup of water and blend until smooth.
Add the rest of the ingredients and blend until smooth. With the water, add enough to make it liquid enough.
**Quinoa flakes are optional as they do thicken the smoothie, but are a great source of protein.
** Makes enough for a large glass.
** If you wish to add banana, please go ahead, I just don't like them.
** Yes... it is very purple.
08 FEB 13- The Focus Continues
Today's efforts: working on the back muscles and 30 minutes on the bike on intervals.
It was a busy day- housework ( coz the cleaner was coming), picked up a quilt from the quilter ( it's gorgeous, just got to put on binding), laundry, visit to a friend, grocery shopping.
Watch this space for a homemade energy bar- experiments coming this weekend.
It was a busy day- housework ( coz the cleaner was coming), picked up a quilt from the quilter ( it's gorgeous, just got to put on binding), laundry, visit to a friend, grocery shopping.
Watch this space for a homemade energy bar- experiments coming this weekend.
Thursday, 7 February 2013
07 FEB 13 THE MARATHON MENU QUINOA- IT'S GOOD STUFF
Another item I discovered last time, but didn't use enough of it for long enough. It is an amazing food and I have it in seed and flake form. I use the flakes in the smoothies I love ( the recipe will come :)). I do like Quinoa, just cooked, but you can jazz it up with some herbs and spices ( maybe I will try Turmeric?) Also in the organic section of Coles here is Australia, there are flavoured Quinoa's.
See below the post I have taken from:
http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
Quinoa dates back three to four thousand years ago when the Incas first realized that the quinoa seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future. ”
See below the post I have taken from:
http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
7 Benefits of Quinoa: The Supergrain of the Future
Quinoa dates back three to four thousand years ago when the Incas first realized that the quinoa seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future. ”
Who would not want to reap the benefits of this amazing superfood?
Here are seven health benefits of quinoa:
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation,detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals
7 FEB 13 THE MARATHON MENU- WHY CHIA???
I discovered Chia Seeds on the last training journey. Love them. In smoothies and also in the dessert of champions ( post from earlier this week).
Get them in to your diet. They apparently also help with hydration.
Post taken from the following weblink.
http://www.thewellnesswarrior.com.au/2012/08/13-awesome-reasons-to-eat-chia-seeds-every-day/
Ever since finishing Gerson Therapy and having my “no seeds” rule lifted, I have been getting stuck into chia seeds. They are versatile little suckers, and they are jam-packed with so much goodness.
Here are a heap of reasons to eat chia:
HOW MUCH CHIA SHOULD WE EAT?
HOW CAN WE EAT IT?
Get them in to your diet. They apparently also help with hydration.
Post taken from the following weblink.
http://www.thewellnesswarrior.com.au/2012/08/13-awesome-reasons-to-eat-chia-seeds-every-day/
13 Awesome Reasons To Eat Chia Seeds Every Day
Ever since finishing Gerson Therapy and having my “no seeds” rule lifted, I have been getting stuck into chia seeds. They are versatile little suckers, and they are jam-packed with so much goodness.
Here are a heap of reasons to eat chia:
1. Chia is gluten free
2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.
3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
4. It boasts 20% protein
5. The protein is a complete protein with all 8 essential amino acids
6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)
7. Chia contains five times more calcium than milk
8. Chia contains seven times more vitamin C than oranges
9. It contains three times more iron than spinach
10. It contains twice the potassium content of banana
11. It is food for healthy skin, hair and nails
12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)
13. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.
HOW MUCH CHIA SHOULD WE EAT?
Nutritionists recommend that 15g/0.53oz (one tablespoon) of chia is consumed each day. Be sure to drink plenty of water as chia is very high in fiber.
HOW CAN WE EAT IT?
I eat chia seeds sprinkled on my rolled oats for breakfast, in my green smoothies, and in chia puddings like this.
You can also:
+ Sprinkle it raw onto almost any food
+ Add it to breakfast cereals, salads and soups
+ Add it to bread and muffin recipes
+ Mix with water or coconut water to form a thick gel
+ Add it to breakfast cereals, salads and soups
+ Add it to bread and muffin recipes
+ Mix with water or coconut water to form a thick gel
Click here to see some yummy chia recipes.
7 FEB 13 The focus continues
A short training run below this weeks final goal distance. Just 4 kms. But faster than before. 8:34:30 per km for a total time of 34:18 Hoping for a gym session tomorrow night and a 6 km run on Sunday. Then next week it's a distance increase.
Wednesday, 6 February 2013
6 FEB 13 MARATHON MENU- CHICKEN WITH TURMERIC
In the pursuit of finding things to flavour my meat with beside gravy or some sort of sauce...I tried out the spice Turmeric today. I've used it in Turkey mince burgers before and loved it, so today I took my chicken breast schnitzel style fillets and coated them in turmeric. I use my electric non stick fry pan to cook my meat.... but I don't use oil. I use water. So heat your pan, add some water and then put your meat in so it doesn't stick. I keep adding small amounts of water causing the meat to brown while cooking. It came out really nice- photo below- and no- although it looks like KFC, it is only chicken and turmeric. I have started using the schnitzel fillets ( no coating :) from Woolworths as they are thinner than the breast. Yes I could cut the breast in half myself, but I got these on special.
Turmeric is an anti inflammatory and an anti oxidant, so for me is a good thing to be introducing to the diet.
http://naturalsociety.com/overcoming-pharmaceuticals-top-health-benefits-of-turmeric/
Read more: http://naturalsociety.com/overcoming-pharmaceuticals-top-health-benefits-of-turmeric/#ixzz2K6uAT3Dp
Turmeric is an anti inflammatory and an anti oxidant, so for me is a good thing to be introducing to the diet.
http://naturalsociety.com/overcoming-pharmaceuticals-top-health-benefits-of-turmeric/
Interested in the health benefits of turmeric? This magical spice is one of the best foods (or supplements) you can consume for your health. Turmeric is a plant that is common in South Asia, particularly India where it is widely used in the production of spices, and is the key ingredient in curry powder that gives the powder its yellow shade. The spice is also known for its medicinal properties and has been used in India for centuries as a natural remedy for a multitude of ailments.
The Health Benefits of Turmeric
While commonly used medicinally for decades, turmeric as an herbal medicine caught the attention of the modern world only recently. Scientists have only begun revealing the exact health benefits of this plant. Research and history shows how turmeric can be utilized to help treat or prevent many of the most common and serious health conditions. Here are some of the top health benefits of turmeric:
- Turmeric powder has antibacterial and anti-inflammatory properties that make it an ideal antiseptic used in home remedies for wounds.
- Possibly one of the most impressive of the top health benefits of turmeric, research has repeatedly shown that turmeric is a powerful cancer fighter. Curcumin is a naturally powerful anticancer compound found in turmeric that has been shown to decrease brain tumor size in animals by 81 percent in more than 9 studies. Researchers at UCLA have even found that curcumin is able to block cancer growth.
- Further adding on to turmeric’s cancer-fighting abilities, the spice has also been shown to help prevent breast cancer. Curcumin has been found to possess properties that reduce the expression of deadly molecules within cancer cells, and can potentially slow the spread of breast cancer.
- Turmeric can be used to naturally detoxify the liver.
- The spice is a natural painkiller.
- Research is beginning to show that turmeric may be effective at protecting against neuro-degenerative diseases such as Alzheimer’s disease. Epidemiological studies show that levels of neurological diseases like Alzheimer’s are very low in elderly Indian populations, where turmeric is a common spice.
- May be beneficial in treating psoriasis.
- Patients with myeloma could possibly be treated with turmeric in the near future.
More studies are currently being performed to reveal other health benefits of turmeric. Whether you use it as a supplement or to spice up your favorite dishes, turmeric will assist in keeping you healthy. As studies progress, turmeric is expected to be a key ingredient in the prevention and treatment of many of today’s diseases.
Read more: http://naturalsociety.com/overcoming-pharmaceuticals-top-health-benefits-of-turmeric/#ixzz2K6uAT3Dp
Monday, 4 February 2013
04 FEB 13 THE MARATHON MENU -BEETROOT JUICE- It helps get you to the finish line
In hindsight, I strongly believe that the introduction of beetroot in to my diet daily was the secret to my endurance in training for Paris. I only learnt about the benefits of beetroot juice AFTER I had run the marathon.
http://www.independent.co.uk/news/science/beetroot-juice-found-to-boost-stamina-1977662.html
http://jap.physiology.org/content/early/2010/12/20/japplphysiol.01457.2010
http://jap.physiology.org/content/110/3/585
http://www.independent.co.uk/news/science/beetroot-juice-found-to-boost-stamina-1977662.html
http://jap.physiology.org/content/early/2010/12/20/japplphysiol.01457.2010
http://jap.physiology.org/content/110/3/585
THE MARATHON MENU The dessert of champions.
Add water to Chia seeds and pop in fridge until seeds have formed a jelly. Add a couple of spoons of non fat yoghurt and a spoon of honey and stir until mixed. Amazing. This recipe was given to me by my friend who has done multiple marathons and iron mans.
4 Feb 2013 - Marathon Menu
Rapid Fire Diet Changes to be in the habit of fueling sooner rather than later. Today I made falafels just with chick peas, onion and a bit of flour. Nice for snack. I also gave some curried lentil burgers a go. Total success. In prep for Paris I did consume a lot of eye fillet. Want to try to incorporate some different foods this time.
Today's training session was at the gym working on back strength.
I also set up the Facebook group just like we had for Paris.
Today's training session was at the gym working on back strength.
I also set up the Facebook group just like we had for Paris.
Sunday, 3 February 2013
FEBRUARY 3 2013 THE FOCUS BEGINS
This week was all about getting started once again. Its's beginning the hard yards, the tests. My goal at the end of this week was to be back to running 6 kms. Only 6. This time last year I was almost fully marathon fit and running 30 kms comfortably. I was fit.
With 2 runs under my belt this week of 2.3 and 2.0 kms respectively I knew this was going to be a bit of a slog.... but it's about testing the limits and reminding my body of what it is capable of and taking it back to where it has been before. I've beaten the couch demons by just getting the bib. Now it's about talking to the demons on my shoulder that tell me "your lungs are burning", "your calves are tight" and "your back is weak". It's about learning to beat those demons again and reminding myself that if I am not going to get an injury, why am I stopping?
I have to remind myself that it takes 3 kms for the tightness in my calves to disappear.
Today, I went out just after 9 am. This is late for me. But it was good as it reminded me how much I used to enjoy seeing my footpath fitness "friends" on the weekend. I even saw one of my clients who took great interest in my last marathon and said she was hoping to see me out there today. It was more motivation that it's a good thing- this running lark.
This week was also a focus on a shift in diet. Back to the lean meat and salad that dominated my world for endless months. And beetroot. It's the secret to endurance. Beetroot juice, baby beets. Google it. There is documented evidence. Diet shift is also about vitamins ( and lots of them- a pharmacy of supplements for muscles and bone), the berries, the chia seeds, the LSA powder.
Routine. It's important for everything. It's something I have to get back into now.
Fitness, friends, family, work and craft. It can all fit in.
So by the end of this week, I would like to be 6 km comfortable. There will be a focus on back muscles this week at the gym and once again a focus on the food. Tuesday and Sunday will be off kilter with buzz night and an afternoon on the visting cruise ship, the Solstice.
Final February Goal? 10 km fit.
With 2 runs under my belt this week of 2.3 and 2.0 kms respectively I knew this was going to be a bit of a slog.... but it's about testing the limits and reminding my body of what it is capable of and taking it back to where it has been before. I've beaten the couch demons by just getting the bib. Now it's about talking to the demons on my shoulder that tell me "your lungs are burning", "your calves are tight" and "your back is weak". It's about learning to beat those demons again and reminding myself that if I am not going to get an injury, why am I stopping?
I have to remind myself that it takes 3 kms for the tightness in my calves to disappear.
Today, I went out just after 9 am. This is late for me. But it was good as it reminded me how much I used to enjoy seeing my footpath fitness "friends" on the weekend. I even saw one of my clients who took great interest in my last marathon and said she was hoping to see me out there today. It was more motivation that it's a good thing- this running lark.
This week was also a focus on a shift in diet. Back to the lean meat and salad that dominated my world for endless months. And beetroot. It's the secret to endurance. Beetroot juice, baby beets. Google it. There is documented evidence. Diet shift is also about vitamins ( and lots of them- a pharmacy of supplements for muscles and bone), the berries, the chia seeds, the LSA powder.
Routine. It's important for everything. It's something I have to get back into now.
Fitness, friends, family, work and craft. It can all fit in.
So by the end of this week, I would like to be 6 km comfortable. There will be a focus on back muscles this week at the gym and once again a focus on the food. Tuesday and Sunday will be off kilter with buzz night and an afternoon on the visting cruise ship, the Solstice.
Final February Goal? 10 km fit.
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