Yesterday was a good day. One of those types of good days where we both got a full night’s sleep, woke up well rested, Truckee didn’t need to go out in the middle of the night, and Adam even ironed his clothes before he and Trucks came to wake me up. Wow!
The work day itself was pretty so-so, but went by somewhat fast. As soon as I got home, I decided to go hit the gym for a quick workout since it was raining and gross outside. I can handle the treadmill for only so many miles, so since today was a fast 5K day, I would be fine! Poor Truckee was so upset with me when she had to go right back in her kennel after spending all day in there, but since Adam had some errands to run she had to suck it up just a little bit longer.
I did 3.1, maybe closer to 3.2 and felt really good! The treadmil I was on was kind of old, so I’m not sure how accurate my first split was because when I bumped up the speed it didn’t say my pace changed any. But, just going with what it said here were my times:
Mile 1- 8:49
Mile 2- 8:34
Mile 3- 8:13
I’m trying to teach myself to not start out so fast, and to save plenty for the last mile. I read a post on Dorothy Beal’s blog yesterday where she mentioned something along the lines of how races aren’t just determined by the first few miles, but by what you give it towards the end. I”m trying to work on teaching myself to not slow my pace down towards the end, but to finish even faster. Obviously these splits were a little exaggeated, but I wanted to really push it harder each mile. Dorothy’s splits are in the 6’s, which blows my mind! I can’t even fathom running at a constant 8:00, let alone two minutes faster! Maybe one day! Everyone’s gotta start somewhere! I also read something the other day (and I wish I could remember where!) but it basically talked about how mental running a race is, and how you ALWAYS subconsciously save some energy for the end of a race whether you think you have more or not. I thought that was interesting.
When I got done, one of the trainers pulled me aside and asked me what I thought about his first half marathon training plan. Aww someone asked ME for advice! Kind of a cool moment.
When I came home, Adam was hard at work in the kitchen making homemade sliders. De-licious.
Hitting the “Plateau”
My mom has been busting her butt to get into better shape, mainly for preventative health reasons, and I’m so proud of what she’s accomplished. She’s lost like 15lbs and is walking 3+ miles routinely! She’s gotten frustrated though because she’s starting to get to a point where no matter how much faster she walks, and how much healthier she eats, she’s just hit a wall and can’t quite seem to nudge past it. I told her she should try to switch up her routine, to kind of “shock” her body since it’s probably just gotten so used to walking. I’ve heard about the “plateau” that exercising the same way overtime can cause, but I’ve never really looked into it. I’ve especially heard about it on The Biggest Loser, where the trainers are ADAMENT about switching up the workout routines, and incoorprating as many different types of exercise as possible to achieve maximum results. It makes sense! It’s just so hard to change up your routine once you’re finally comfortable with it and feeling good about it! Here are a few tips I’ve thought about for how to avoid hitting the “plateau” and keep those numbers improving!
1. Change up your routine!! We’re all creatures of habit, but a girl’s gotta do what a girl’s gotta do! Get creative! Go to your local pool, grab a kickboard, and kick laps, or better yet just swim some freestyle laps. Add more hills into your workout, or walk up those hills with some light weights. Hop on your bicylce once or twice a week instead of just going on your routine run. Go buy a cheap jump-rope and switch up your cardio routine. Your body needs to be challenged in order to cause a change, so you need to make new muscles step up and start working hard too!
2. Just add time to your current workout routines! If you are ALWAYS working out for only 30 minutes a day, or only for an hour, try adding 10 or 15 minutes on the end of your routine to burn some extra calories! If you’re walking on a treadmill, bump up the incline to add in some hillwork and get those butt muscles going!
3. Stay positive and motivated!! Don’t you dare go all Negative Nancy on me. If you’ve already worked hard to achieve something, be proud of what you’ve already accomplished and be optimistic that you are strong enough to accomplish even more! The second you lose hope, the less motivation you will have, and the quicker that downward spiral will occur! Mind over body people! Or as my husband likes to tease me, mind over bladder!
4. Take a closer lookout at your diet! If you’re anything like me, you may try and eat fairly healthy, indulge in moderation, and exercise plentifully, but no matter what I just can’t convince myself to kick my Diet Coke addiction to the curb. But, I KNOW if I did, I would be a better runner and my sodium wouldn’t be thru the roof like I assume it is! If I had hit a pleateau and needed an extra boost, that would be the first thing I would nix! Even if it hurts a little! So maybe there’s something you thought you couldn’t go without that you really do need to nix or limit!
5. Eat more! I know that may sound weird, but you can’t burn calories if you don’t have any calories to burn! Maybe you’re eating too little after all! When you don’t eat enough calories, your body’s metabolism level drops which is not what you want! You also aren’t going to have enough energy to work out as hard as you may need to! (source)
6. Add in more steps throughout your day! When you go to Target, park in the back of the lot. After dinner, head outside and take a quick brisk walk. When you’re watching tv, do some sort of exercise when a commercial comes on (think- situps, jumping jacks, lunges). Just by adding in more MOVING throughout your day than you’re already used to doing can add up!
So there you have it! I’m no doctor or dietitian, but I think all these things make perfect sense!
P.S. Pretty pumped about my purchase yesterday thanks to my old roomie, Jenn from Wynne. Now Jenn from Jonesboro, which doesn’t sound as fun.
She found a coupon for 40% off a pair of Pro Compression socks! Holler at that! You know I’ve been wanting to try another brand of compression and a 40% off coupon was a perfect reason to try these first! They retail at $50, but with my coupon I got them for $30 and free shipping. Score! Can’t wait to review these!
Happy weekend! No races this weekend but I’ll be on my feet all day tomorrow shooting a wedding!