Run Faster 5k

This weekend my parents and I ran in the American Fork Run of Remembrance.  It was a super nice day and the race was super fun!  I ran about 29 minutes pushing my double stroller that is impossible to turn and therefore it was impossible to pass anyone. The 29 minute pace was very easy for me.  I have ran this race several times.  In 2003 when I was 20 I ran it in 29 minutes and every step was agony.  In 2010 I ran it in 23:10 which was a personal best.  I have a goal to run my next 5k in 22 minutes something. 

I know that there are a lot of people that don't like to run races or don't like to run period because they are slow.  There is nothing wrong with running slowly and obviously it's all relative.  I like running  better now that I am faster and would love to be faster still. 

The key to getting faster is running intervals.  If you run 5 miles every day at a slow pace, you are conditioning your body to run slow.  And For beginners that want to get into running, intervals is how you should start. 

I made up a schedule for the next 3 weeks of running to hopefully get me to my goal:

May 29  : Rest
May 30 :  4 miles of intervals run 1/4 mile rest 1 minute  8 minute mile pace
May 31:  rest run 3-5 miles Slowly (my birthday)
June 1:  4 miles of intervals run 1/4 mile rest 1 minute  8 minute mile pace
June 2:  slow run whatever distance feels good 3-5
June 3:  Rest

June 4:  tempo run 5 miles 8.5 minute mile pace
June 5:
June 6:  Rest  or slow run whatever distance feels good 3-5
June 7:   4 miles of intervals run 1/2 mile rest  7.5  minute mile pace
June 8 :  3-5
June 9:  Tempo run 3.1 miles 7.5  minute mile pace
June 10:  rest

June 11:  tempo run 3-4 miles faster than 8 minute mile pace
June 12: 4 miles of intervals run 1 mile rest 1 minute  7 minute mile pace 
June 13:  slow run 3-6
June 14:  tempo 9 minute mile pace
June 15:  1-2 miles rest
June 16:  Race Day!

I'll let you know how it goes

My Exercise Plan

During the summer months I try to do as much physical activity outside as possible.  I stop doing aerobics and start running, walking, biking, hiking, gardening, dancing ect.  I do one hour of planned exercise a day and then try to be active with my kids and chores. 

Mondays:  Run 1 hour
Tuesdays: weight class and walking (I usually walk the kids somewhere like the park or library about 2-3 miles)
Wednesday:  Run intervals or hills - 30-40 minutes, stretch. 
Thurday:  Weight class and walking
Friday:  pilates and 30 minute run
Saturday:  long run 9-10 miles or so

I run anywhere from 20-30 miles a week depending on how often I make it to the gym (if I miss weights for example I'll run more).  I love my T/Th weight class at the rec center.  It seems like if I can do something everyday I just function better, my house is cleaner and I have more energy and purpose.  For me more than an hour a day is too much.  I get too tired to do my mom jobs.  I used to workout 2 hours plus a day and then I would be exhausted and have no energy for my kids.  I try to make the rest of the day as active as possible with my kids and I am exhausted by nighttime.

What to eat?

REAL FOOD!  I feel like with all the product labels and endorsements  it is tough to know what really good for you (peanut butter multigrain cheerios on biggest loser for example, come on it's just sugar and processed oats).  It is best to eat things that don't even have a label.  I never count calories and I don't care about low fat or low sugar (because it probably is replaced by something worse like aspartame for sugar)  I want real food in the least processed form possible. 

Dont Eat:

Sugar

white flour ( must say 100% whole wheat or whole grain)

High Fructose corn syrup/ aspartame/ splenda/

refined salt/ white vinegar

processed junk/  msg/ preservatives!!

Eat :

raw fruits and veggies or cooked but best raw, local is best, then organic, then conventional

I use agave or honey as a sugar replacement (for a treat  I do 2/3 xagave for every 1 cup sugar in any recipe.  It works even for baked goods!

Real salt

WHOLE grains eat a VARIETY not just wheat  (ground, sprouted, cracked or cooked whole)

Olive oil for salads/ coconut oil for baking or frying (high temps)

Nuts and Seeds:  flax, sunflower, chia, pumpkin, hemp, almonds

I eat everything meat, dairy, fruits, vegetables, grains, gluten and I try to eat a variety of colors and foods.  It is amazing how good real food is!  I eat as much as I want. 

100 push up challenge - so tough!

A few months ago, I posted about starting the 100 push up challenge. I unsuccessfully ended it about a month ago so I thought I would post my results and thoughts.  You can see my results on the side bar.  I did 9 weeks of the 6 week challenge and in the end I went from being able to 20 push ups (yes on my toes)  to 55 push ups.  The program says that if you are unable to complete a week to repeat it (hence 9 weeks). During the first 3 weeks it was really fun to challenge myself and I could see and feel my strength increasing.  The last month I literally made myself do it as the workouts got longer and harder.  I feel like I hit a plateau about 35 push ups.  After 35 each push up was arm shaking agony!
This program is a great way to increase your strength.  
I just think it was too much too fast.  It is fun to have a goal like this for the short term but it is nothing that I can keep up.

Organic

It is  more expensive! I had to increase my food budget.  It's worth it though.  I have been trying to buy organic whenever I can.  There is a really neat website called What's on my food .  There you can type in your favorite food and it will tell you what toxins can be found on it.  I typed in blueberries and found that there are 52 pesticide residues.  Some of these toxins include known carcinogens (cancer causing) and growth and reproductive toxins.  (seriously horrible for pregnant/nursing moms and children)

Top 10 to buy organic:  
1. Apples
2. Strawberries
3.  Celery
4. Peaches
5. Spinach
6. raisins/grapes
7.  bell peppers
8. potatoes
9. blueberries
10. Milk products

Ways to get organic milk and produce cheaper:

1.  Grow your own garden
2. Co-ops:  try bountifulbaskets.org or Utahbaskets.com.  There are a bunch.  I like to get an organic produce box from bountiful baskets for $35/week.
3.  Coupons- there are some coupons that you can get: check out earthbound farms, whole foods and stoneyfield farms websites.  There is a website called www.healthylifedeals.com that list all of the organic coupons that are online along with the Whole Foods matchups
4.   Farm shares :  go to http://www.localharvest.org/ to find a farm near you.  Sometimes you can buy a farm share for the summer for $300-$500 and get fresh local produce every week.
5. Local food stands or farmer's markets:  have a price point

Sugar

Easter Weekend. I remember last Easter Weekend Christian ate his entire basket of Easter candy in about one minute. I think he may have eaten some of the foil off of the candy too because he couldn't get it opened fast enough. I also remember that on the way home he was coughing uncontrollably and his nose started running.

I really don't want to be a scrooge. I love getting together and celebrating. and, I really love yummy food.

I think everyone should watch this video on 60 minutes:
http://www.cbsnews.com/video/watch/?id=7403942n&tag=cbsnewsMainColumnArea.10

We know that ADDED sugar is really bad for our bodies; this is nothing new. It stimulates our brain just like a illegal drugs. I thought it was interesting that the one doctor said that he thinks that it should be regulated like alcohol. It causes high cholesterol which can lead to heart disease.
natural sugars like those found in fruits and vegetables are fine for us as we are eating them in the right proportions with fiber and other nutrients. Our bodies know exactly what to do with natural sugars.

Christian is still young enough that I can regulate his consumption (to an extent) For Halloween last year, I let Christian eat 5 pieces of candy and then I took his bag and hid it. I have given him some of it for going potty and for good behavior. That way he doesn't eat it all in one night and get sick like Easter last year. I plan on doing the same for Easter this year.

Now I just have to figure out how to regulate my consumption. I am not the type of person that can just eat one of anything sugary, (Seriously I can eat the whole bag) so I am not going to have any. I'll let you know on Monday if I was able to do it or not (accountability) . I am going to make my yummy Asian noodle salad.

Asian Noodle Salad

I love this Salad! I shared it with my mom and she ate it for 3 meals! We both love this salad! I am going to bring this to our Easter Lunch! My friend, Shelly gave me this recipe. I love how every ingredient is extremely healthy and how all the flavors mesh together perfectly. Make sure you use an extra big bowl because it makes a ton. You can always half the recipe too. If you want to impress people, make this salad!

1 package whole wheat linguine noodles, cooked, rinsed, and cooled
1/2 head sliced napa cabbage
1/2 head sliced purple cabbage
1/2 bag baby spinach
1 red bell pepper, sliced thinly
1 yellow bell pepper, sliced thinly
1 bag bean sprouts ( I made my own)
Chopped cilantro up to one bunch to taste
3 whole scallions
3 whole cucumbers, peeled and sliced
1 can whole cashews about 10 oz
Grated carrots
1/2 package frozen chicken strips (1/2 lb)

Dressing:
1 whole lime, juiced
1/2 C olive oil
1/2 C soy sauce
2-3 TBSP coconut oil
1/3 C Agave or brown sugar
3 TBSP ground or grated ginger
2 cloves garlic, chopped or minced
chopped cilantro to taste

Mix salad ingredients together. Whisk dressing ingredients together and pour over salad before serving. Dressing will keep for up to 3 days in the fridge. Serves 12.