Let the Training Begin!!

Sorry I have been away for so long. Busy times having a baby, moving, getting ready for the holidays, etc. As of Monday I am officially off the reserve as I have taken on 2 new goals. Earlier this year I blogged about goal planning and mentioned that you should push yourself. These goals are both going to push the envelope and test me like never before. I have started training for the Cambridge Half Marathon in March of 2012 and for the London Marathon in April of 2012.

So you are probably wondering how I got into London....

True story...back in May of this year I found out about the open ballot to apply for the London Marathon in April 2012. At that time I was 3 months pregnant and thought it would be fun to say that I applied. If you have ever applied or heard about the ballot system for this event, it is about a 20% chance or less of getting a place in the marathon. If you don't get a place this route then you can run for a charity and raise the minimum of 2000 pounds or however much they require for the various charities. At the time of applying I decided to donate my registration money to charity since I usually give money each year to various charities. I had decided to roll the dice and let the powers that be decide my fate for this race. If I got lucky then I would train (less than 5 months after giving birth to my 4th child) and if not then no hard feelings. In October I received a magazine and letter saying that I didn't get in via the ballot system BUT did gain entry via a Bequest Draw. The Bequest Draw was a special drawing where 1000 people from those donating money to charity were accepted into the marathon. I take this as a sign from God since my charitable nature gained me entry into this race.

So here I am at Day 3 of training. I gave birth to my son 5 weeks ago and am feeling pretty good (besides from the sleep deprivation). I am currently nursing and hope to blog about that aspect during the training to give people some perspective on the effects of running while nursing. I would like to breastfeed at least 6 months but at this point I am not sure if this is realistic given that my son has a healthy appetite and was 10 lbs 11 oz at birth. Last year I made it 7.5 months nursing my 3rd son while marathon training. I have been carefully watching my fluid and food intake to make sure I am staying properly hydrated and getting in enough nutrients to support breastfeeding. I am also tracking my weight loss as it is recommended that nursing moms lose no more than 1 pound a week. So far so good and as of this post I have had no issues with milk supply. I have lost about 28 pounds since giving birth and hope to lose a pound a week through training. Long term goals include losing 30 pounds during the next year so I can reach the middle BMI range for my height.

What does Half Marathon and Marathon Training Look Like?

I am using Hal Higdon's Marathon Training Plan. He is one of many experienced marathoners and coaches. His attritbutes include running over 110 marathons and his work with training people for the Chicago Marathon. I had success with his program last year and had no injuries when training for my first marathon. He has many different programs that include everything from walk to run programs to advanced programs. This includes many distances from 5K to full marathons. I also like that this 'guide' can be tailored based on my fitness goals and schedule. The Half Marathon falls perfectly into this 18 week plan and will be a tune up for my marathon.

Marathon Training Schedule: Novice 1

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Rest	3 m run	3 m run	3 m run	Rest	6	cross
2	Rest	3 m run	3 m run	3 m run	Rest	7	cross
3	Rest	3 m run	4 m run	3 m run	Rest	5	cross
4	Rest	3 m run	4 m run	3 m run	Rest	9	cross
5	Rest	3 m run	5 m run	3 m run	Rest	10	cross
6	Rest	3 m run	5 m run	3 m run	Rest	7	cross
7	Rest	3 m run	6 m run	3 m run	Rest	12	cross
8	Rest	3 m run	6 m run	3 m run	Rest	Rest	Half Marathon
9	Rest	3 m run	7 m run	4 m run	Rest	10	cross
10	Rest	3 m run	7 m run	4 m run	Rest	15	cross
11	Rest	4 m run	8 m run	4 m run	Rest	16	cross
12	Rest	4 m run	8 m run	5 m run	Rest	12	cross
13	Rest	4 m run	9 m run	5 m run	Rest	18	cross
14	Rest	5 m run	9 m run	5 m run	Rest	14	cross
15	Rest	5 m run	10 m run	5 m run	Rest	20	cross
16	Rest	5 m run	8 m run	4 m run	Rest	12	cross
17	Rest	4 m run	6 m run	3 m run	Rest	8	cross
18	Rest	3 m run	4 m run	2 m run	Rest	Rest	Marathon

This week I took Monday as a rest day and ran Tuesday and Wednesday. Tuesday I ran 3.5 miles and Wednesday I ran 5 miles. This is a little above the recommendations but my paces have been slow and steady. After having one marathon under my belt I find it hard to run 3 miles. If you have ever run a half or full marathon then you know what I am talking about. I will also say that your body does recall these miles and the training does get easier with time and experience.

I have 2 more runs to complete this week and am mentally prepared for the training at this point. Physically I have a long way to go but I am taking it one day at a time as I get stronger and fitter.

Stay tuned for more blogs about my training and 2012 goals.

One final note....

For this marathon training I have identified weak areas and am committed on working on those weaknesses. After doing HIIT (High Intensity Interval Training) classes during the pregnancy I have discovered that I need more core and upper body work. For 2012 I am focused on developing the complete package and making sure that I don't ignore these areas (something that runners can easily forget).

Don't be afraid to get it done! Consistency + patience = success!!  Life is too short to be miserable and unhealthy. Make the decision to be healthy, reach for your goals, and change your attitude from can't or won't to CAN and WILL!!

Mirror Mirror On The Wall...

The other day, I was checking myself out in the window. As a woman, its hard not to stare at imperfections. Being pregnant, its even harder and may induce tears. While I am not concerned about my big belly as it expands to ginormous proportions, I do worry about the other areas. I look at my calves, my thighs, my arms, my neck, and my expanding nose. I may not be able to control my belly, but I do feel like I have control over some of these other areas that don't need to grow. Areas that don't need the extra fat deposits since they have little to do with helping me push my baby out in a few months. I wonder what I can do to make these areas shine bright and if I will ever reach my former glory days as a hot speedster racing around the track.

As I was staring at my reflection in the window, I was using laserbeams to mark areas that pass or fail. I kept trying to get up on my toes so I could see my favorite part, my calves. Then I started with 'The Gun Show'. I seriously hate when I have poor definition especially when this results in flabby triceps. I will do just about anything to keep my arms from jiggling. All of the sudden as I am analyzing all of this, my husband screams out to me from the kitchen and says, "Quit staring at yourself. You look beautiful. Your only gaining weight in your belly". This melts my heart. Having my soulmate love me even when I feel 'fat' makes me smile. Who cares if he is grossed out by the belly. Who cares if he gets squimish when he sees the baby move inside of me. He is the only mirror I really need to reflect on in times of crisis. His opinion matters and counts, even over my own during these hormonal times.

What do you look at in the mirror? What are you telling yourself everyday? Do you see your imperfections or do you focus on the good stuff? Or, Do you think you are Hot Stuff?

For me, it takes daily effort to love myself for who I am at the moment, not who I was or who I may become. Many of my younger years were spent with little worth and very low self-esteem and self-confidence. Spending my younger years feeling like 'the ugly duck', it really has been a challenge to overcome since it is so deeply rooted. To overcome some of this self doubt and criticism I focus on how beautiful and unique God has made me. Different from all others, even if I am told that I have twins around the world. I also put the effort in everyday to make improvements. Having this power and knowing that I can change things that I don't like about myself, gives me daily comfort and peace. A reason to fight another day and keep going.

I love to learn about myself and love exploring my limits as a human. I also love learning about other people. What makes people tick? What do they think about themselves? How did they become the person that they are today? Sometimes I think we all are too quick to judge others based on events, attitudes, and personalities. Sometimes we have greater understanding and respect for people if we know where they are coming from. I try to love people for who they are. Sometimes its not easy, but at least I make the effort. I also can see the beauty in others, even though they may not see it in themselves.

Beauty is in the eye of the beholder. No matter where you come from or where you are going, today is the only day that matters. Make goals, work on imperfections, and try to love the person staring back at you in the mirror. Remove negativity from your personal space and choose to be around positivity. This includes friends, family, events, and how you talk to and about others. Focus on your attributes and side note the weaknesses. Put them aside for later or mark as 'WORK IN PROGRESS'. If you have children, note how they see you. They don't see flaws, only the person that nurtures them and loves them. Help to build that confidence in your kids too so they don't have problems down the road. No sense in passing negativity on to them. Especially since they will be caring for you in later years!

"Yesterday is History. Tomorrow is a Mystery. But Today is a Gift. That is why it is called The Present".

Till next time.

Cindy

Exercising For Two: Prenatal Exercise

Anyone that knows me, knows that I LOVE TO WORKOUT.  I often fantasize about running all day long and wonder how far I could go before my legs would give out. While I enjoy exercise and staying fit, I am in maintenance mode while I protect my most treasured gift, my growing baby. The idea behind prenatal fitness is an easy concept to understand.


                          HEALTHY MOM = HEALTHY BABY.


Now that I am getting ready to have my 4th child, I have learned a lot of lessons along the way. Carrying around extra pounds in past pregnancies has taught me and my body some hard truths.

1. Being overweight can make for a bumpy 9 months. Some of you may be lucky and not have any issues, but others can relate. I reached my highest weight at the end of my 2nd pregnancy and had complications with pre-eclampsia. With my first 3 pregnancies I had high blood pressure and back pain throughout. I attribute these problems to excess weight. If you are reading this and not pregnant yet, get started on reaching your ideal weight. If you are pregnant & overweight, read on. You are not a lost cause just yet!

2. Being overweight and/or gaining too much = difficult recovery! Lack of fitness is the main problem here. Often we work so hard at preparing the nursery, but we fail to prepare ourselves for the BIG DAY. The fun exercise of childbirth is often compared to running a marathon. How many of us train for this extreme event?

3. If you thought losing weight before pregnancy was hard, try losing weight with a newborn! The extra weight gained during pregnancy seems twice as hard to lose as it did before. No sleep makes for a crabby unmotivated mommy. If you are nursing, it is even harder to lose weight because you have to maintain your calorie intake to support your hungry baby. It is not advised to start insane high-intensity workouts while breastfeeding. You will quickly find that if you workout too hard or too much, your supply will be in danger. But, I do encourage breastfeeding. Its free and the long list of benefits include those for both you and the baby.

4. PREGNANCY IS NOT A DISEASE!! The older I get, the more I stand by this statement. It's a state of mind that we should all reflect on. We all have symptoms during pregnancy, some of us more than others. While we may FEEL like it is a disease, we need to ask ourselves: "Is the pregnancy causing these issues or is it because we aren't as healthy as we should be?"  Chew on that for awhile!

5. YOU ARE NOT REALLY SUPPOSE TO EAT FOR TWO! Most nutritionists agree that you should really only consume 300 extra calories a day. If we ate for two, we would be consuming 1200-2000 extra calories a day. YIKES!! Step away from the twinkies, cupcakes, and sodas. Tell your hormones that this is not an all-you-can-see and eat buffet. Better yet, lock your kitchen. Seriously! After having an 11 pound baby and wondering if he would actually fit via natural methods, I really have to warn you (and remind myself) to watch your intake carefully.


WHY EXERCISE?

"Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes, relieve stress, and build more stamina needed for labor and delivery" (WebMD, 2009).

Before embarking on exercise during pregnancy, talk to your provider first. Ask them what they recommend, especially if you are considering a new exercise program. Whether you start the pregnancy as a fitness guru or with no clue what a kegel is, you should be able to workout. Follow your provider's advice and do your own research as to what will work for you!

What should you be aiming for while working out? 

"The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication" (WebMD, 2009). So with all that said, time to get busy!

Exercise Tips

1. Heart Rate--Gauge your exercise by how well you can talk. This will indicate how hard your heart is working during exercise. For example, if you can have a full conversation and still have plenty of energy to stop a stray cat from running into the road while facebooking about it, then you probably need to amp it up a bit. But, if you can't even breath, let alone talk, then SLOW DOWN. Do what feels right without going crazy.

Does your heart rate need to be a certain rate when working out?

According to Dr. Roger W. Harms, "Years ago, some experts recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, heart rate limits aren't typically imposed during pregnancy. For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits" (Mayo Clinic, n.d.).


2.  Track your exercise using internet software. There are tons of free apps on the internet. My personal favorites include LoseIt, MyFitnessPal, Livestrong.com, and MapMyFitness. These apps also help you track your diet too so you can see what nutrients and calories you are actually eating.

3. Find other preggo moms to workout with. This helps to hold you accountable.

3. Stay Hydrated and make sure you are eating healthy. Notice the difference in how you feel when you eat foods loaded with good nutrients versus foods with lots of fat, sugar, and calories.

4.  Listen to your body. Sleep when needed, Rest when needed, and try your best to be consistent.

Forms of Exercise

Pregnancy causes many changes in the female body, thanks to hormones. I highly recommend doing a good warm-up and cool-down to avoid injury. Taking these gradual steps will allow you to have a safe workout, day-in and day-out.


1.  Running/Walking--If you are a runner or walker, continue doing these things throughout pregnancy. How do you know when you should cut back? Listen to your body! It will tell you. With any of these exercises, don't be afraid to sweat during pregnancy. Well, don't be afraid to sweat a little MORE during pregnancy. In this pregnancy, I have perfected the Run/Waddle. I am late in my 2nd trimester and try to run at least 1-2x per week. Unfortunately, my body sometimes thinks differently. Whatever happens on the trail or treadmill, give it your best and be prepared to make adjustments as needed.

2. Yoga--I love yoga and wish I could do this more often. Yoga has many benefits during pregnancy. For example, it helps to improve your circulation, reduce swelling. removes toxins, and strengthens muscles and joints. I enjoy yoga because it helps with back pain and is a great breathing exercise. Its also nice because the music reminds me of getting a massage so I can quickly find my happy place. If you have kids, invite them to do yoga with you. My kids enjoy yoga and get pretty serious when the mats come out.  

3. Strength Training--If you haven't been using weights prior to pregnancy, then I would limit what you do during pregnancy. Otherwise, keep lifting weights. Focus on performing more reps and less intensity in your exercises. Watch for form and limit exercises that may place too much pressure on the abdominal and pelvic muscles.

4. Cardio--One of my favorite cardio workouts is the Elliptical machine. I really think that this was made for pregnant mommies. With any cardio, watch your heart rate and your ability to talk. If it is too painful or too intense, back off and take it easy. Another great cardio workout is ZUMBA. Zumba is not only fun, but a great way to workout the entire body. You can tailor moves to make them easier or more comfortable too. Again, if anything hurts or looks dangerous, don't do it.

6. Cardio/Toning Mix--I have quite a few DVD's that I enjoy. Most of these combine cardio with sculpting. If you go this route, find DVD's that have different degrees of difficulty (beginner, moderate, advanced). Also, find ones that are customized to your trimester. A few that I enjoy include:

Summer Sanders Prenatal Workout--this combines cardio with toning. You need bands for this workout and some pillows. This one is great because it has different workouts for each trimester. You can also choose a quick workout versus the full length workout.

The Perfect Pregnancy Workout Vol. 1--another great workout from a former Circue-du-Soleil performer. This workout is more sculpting than cardio, but your heart does get a workout. The exercises are grouped by fitness level and you can easily modify all exercises.


7. CrossFit--For those of you CrossFit ladies out there, there are great resources for you to continue your CrossFit journey. Check out CrossFit Moms on facebook for the WOD and other support. I have never done CrossFit but I am a fan of this intense workout/diet and the results speak for themselves.

8. Swimming--Many fitness centers have swimming workouts designed for Pregnancy. This is another great exercise that takes pressure off the back and joints while allowing you to get a great workout.

Happy exercising and thanks for reading my blog. If you like what you read, please invite others to my site. Don't forget to leave feedback!

Namaste,

Cindy