I am participating in a challenge on Instagram this month, so I’ve been sharing workout photos (read: photos of me flexing). Here are a couple of them:
Because of this, several people have asked me what I’ve been doing.
Below is an email I wrote to one of those people. It is a basic overview, but please feel free to ask me more and I can go into more detail.
It’s taken me a while to figure out what type of diet and exercise works BEST for me, but what really helped me were the people of Metabolic Effect (metaboliceffect.com). The founder (Jade Teta) is a naturopathic doctor and a trainer.
They have a couple of books: Lose Weight Here is the most recent and is basically what I am doing. The authors had an online program called Metabolic Prime, and that’s what I’m on my second round of. That is here: http://www.metabolicprime.com/ (I don’t know how much it costs now; I got it at an introductory price.)
But…Jade Teta is the guy you want to listen to. (Note: His wife Jill Coleman of JillFit.com is also very helpful. It is her challenge I am participating in this month.)
Couple questions to answer:
Why are you looking to get fit? For me, answering this question was super important. At one time, my “why” was getting fit enough to run a marathon. Now it’s changed to getting leaner and stronger, so I can be all-around fit.
Is there a type of exercise you like to do? This was important to me because at one time I loved running long distances. But after several years of that, I realized I didn’t like it as much anymore, and I had to find something else I liked, which ended up being lifting weights and walking. If you like what you’re doing, you’ll be more successful.
I eat high protein and veggies, and moderate to lower fat and carb. I am on a gluten-free diet right now because of a thyroid thing. I do keep track of what I eat on the My Fitness Pal app (you can find me @momvsmarathon), but I’m less concerned with calories, and more interested in my ratios: 40% protein, 30% fat, 30% carb.
Basically, I just try to have more protein than carbs or fats on a good day. For carbs, I try to eat whole food carbs, such as sweet potatoes or rice, and not as much starchy white carbs (like hamburger buns). I eat a lot of egg white omelettes and protein smoothies.
Eating is like 80% of the equation! People always get so focused on exercise, but diet is the thing that will make the biggest difference.
I try to get 10,000 steps per day total and that usually means I need one or two longish walks. The My Fitness Pal app tracks it for me.
I usually do a 20-minute metabolic workout with dumbbells 3x/week and on the other days I sprint 2-3x/week (I sprint for 20-30 seconds and then walk to recover and then sprint and then walk and then sprint and then walk for a total of 20 minutes).
I typically take 1-2 rest days where the only “workout” I do is trying to get my 10,000 steps (usually just a couple longish walks).
For example, my week might look like this: Metabolic Workout with Weights M, W, F; Sprinting T, Th, Sat. Walking every day. No hard workouts on Sunday.
The key here is that the “tough” workout is only 20 minutes. It’s so do-able.
HOWEVER, my husband has been able to drop a lot of weight through simply getting 10,000 steps every day and paying attention to what and how much he eats with the My Fitness Pal app. He’s not interested in building a ton of muscle like I am. He simply needed to move more. He also eats high protein and veggies, and moderate to lower fats and carbs.
I hope this helps! I feel like I could write so much more, but this is the basics.
I think it’s important to pick one thing to start with.Pick walking 10,000 steps a day and start with that, for example. Do it for a couple of weeks, then work on diet.
When you do a bunch of changes all at once, it’s super hard to stick with anything because it’s so overwhelming. But if you change one thing every couple of weeks, eventually you’ll have changed a bunch of things and made a bunch of healthy habits. Does this make sense?
Guys, I have a new post today on the Orca Running blog all about the best running advice I ever received. It’s probably not what you’d expect, especially if you think it has to do with stride rate or foot landing or any of that nonsense.
I would love it if you visited; maybe left me a comment there. In return, I shall take a shot in your honor and post it on Snapchat @momvsmarathon. This could get interesting, seeing as I a) don’t really do shots, b) am a lightweight, and c) am not sure if booze is gluten free.
So it’s been a month since the Seattle Rock ‘n’ Roll Half Marathon, and I’m finally publishing my race recap. Better late than never, though. Unless you’re talking about diseases, terrorism or any of the people currently running for president.
It can also apply to running fitness. For example, during last month’s Seattle Rock ‘n’ Roll half, I asked Zoë, “You know how you know that you’re a distance runner? When you finally feel warmed up at Mile 10.”
A nearby runner didn’t appreciate my observation. I swear it wasn’t a humble brag, though. I was just really, really surprised!
Every time I thought about running the half in the days leading up to it, my stomach turned. I’d done absolutely zero training. At least with other half marathons I haven’t trained for (bad habit), I’ve had some sort of solid base, but my longest run was six miles more than a month before the half. Sure, two weeks before this, I ran a relay, but my legs were each only 4 miles, and I had lots of rest in between.
I had a tough time at the expo on the Friday before the race, picking up my full marathon bib. That’s right. I was registered for the full because I registered right after my Beat the Blerch TRAIL marathon experience, and thought it would be a good idea to get redemption on the city streets of Seattle. But that was pre-shingles and pre-fatigue and pre-not running.
Anyway, this year, RnR Seattle had race jackets for full marathoners. You could try on your size at the expo and then pick up the jacket at the finish. Oh man. That just made things worse. I was fine with not getting a full medal, but a piece of clothing?! Actual wearable bragging material. That about did me in.
I knew I could not run the full. I didn’t even know if I could do the half! But that jacket. Zoë said, “It’s just a jacket.”
She’s so smart.
The only thing that kept me from DNSing the half was that I knew I was strong…and also I’d agreed to run with people. I’ve been consistently lifting weights and doing HIIT workouts since the end of March. I have my strength. I hoped I could muscle through it.
This is also not my first time at the rodeo, and I know that one needs more than strength to get through 13.1 miles on foot. Luckily, I also had Zoë, Tiffany, Cynthia and Alyssa, and they all promised we were going to just run for fun.
There’s no better way to run a race than with friends in my opinion…unless you are going for a time PR, then that’s a whole different ball of BodyGlide.
I met Tiffany, Cynthia and Alyssa in our usual meeting spot for driving into Seattle at 5 a.m. Doing that meant I got up at 4 a.m. Ouch. But I went to bed early the night before, so I had a solid six hours, which is pretty good for me the night before a race.
My only issue was food. This year RnR Seattle changed the course back to a point-to-point, starting at Seattle Center near the Space Needle and finishing in SoDo (south downtown) at Century Link field. We would be driving to the finish and catching the shuttle to the start.
My usual pre-race smoothie would have to be consumed before we got on that shuttle because I don’t own disposable smoothie cups. Who does? So, I drank my breakfast at about 5:30 a.m. on the drive into Seattle, thinking we would be starting the race right around 7 a.m.
Too bad I didn’t wait until we got to the freeway exit because it took us an hour to get off the freeway and parked in a spot at Century Link. That’s not even a mile, guys. We thought the traffic would be so much better having everyone go to SoDo. We didn’t even get onto a shuttle till after 6:40 a.m.
Finally, we got to the start. I don’t know my way around Seattle Center that well and we had trouble locating Zoë. Also, we all needed to use the potties, but the lines were so long they made Disneyland ques look small. So we did what anyone else would do. Took pictures!
Then Zoë found us and told us to get in a damn line for a potty. Total mom move. We got a hot tip that the lines were a lot shorter in the armory, which is a building in Seattle Center that’s warm, has cafés and real bathrooms. Great tip!
I realize I’m more than 700 words into this post and I haven’t even started talking about the race yet. But I’m ready now, so if you’re still with me, here goes:
At the expo, I had my corral changed to reflect a time closer to what I would run if I were registered for the half. I moved up from 17 to corral 7. Because of the shuttle-and-potty fiasco of 2016, we missed our corral start, but were able to hop into 9 right when it started, which I thought was pretty great. I’m not a big fan of being in that big herd of people shuffling along inside barriers. Moo.
Right away, we became known as “the tutus,” since we were all wearing them. The start-line MC pointed us out. Alyssa is getting married next month (uh, this just happened), so she wore a white tutu and we all wore blue ones. I wore mine upside down because I’m an inexperienced tutu wearer. This is typical me.
The first few miles flew by. We stopped often to take pictures. We spent quite a few minutes in front of the ferris wheel on the Alaskan Way Viaduct around Mile 2.
We took our time and decided to stop every other mile for photo ops.
Guess what? Things are about to get way less detailed because I didn’t realize I hadn’t written this entire report yet when I opened it up in drafts. This is a good thing because it means you will have actual time in your day to do other things than read about our boring race.
Not kidding; there wasn’t a ton that happened, guys. The new course was great. Definitely better than the past few years. It reminded me of how it used to be when it started in Tukwila and ended at Century Link.
We ended up making more stops than every other mile, of course. I was hungry earlier than I wanted to be because of the smoothie thing. But I had some really delicious gluten-free Honey Stinger waffles to look forward to. (Best things ever.) Also, we were alllll under trained, and we had some chafing issues, some potty stops, braid snafus, etc.
But whatever. We had a blast…and took lots of groups selfies until Tiff’s selfie stick broke around Mile 8 or so.
Around Mile 10, I started to feel really great. And I even thought that maybe I should’ve run the full. Of course, that changed by Mile 13.
I also discovered that my strength work and sprinting did benefit my running fitness, although I still think I would’ve felt stronger if I’d known I was anemic and had been taking iron before this race. Oh well. You live, you learn about Ferritin.
Even though this race is a giant pain in the ass to get to, it’s still buttloads of fun with all the people and music. My favorite were the Japanese drummers under some random overpasses at like Mile 5. I wanted to stay there.
Of course, the Blue Mile with all the photos of fallen soldiers and American flags along Lake Washington brought me to tears again. It’s heart-wrenching, but beautiful.
We finished the race together holding hands. I’ve yet to see those photos, although they must be done by now. Here’s the one we took post-race:
The only “con” of this whole race was getting back to our car. We had to walk around the Century Link parking lot forever even though we were parked in the Century Link garage on the other side of the stadium.
WTF guys? The only way to get back was to wander back next to the finish chute? Seems like you’d want to spread things out. Instead, we opted to walk on a needle-strewn non-sidewalk next to a busy road to get back. We’re total rebels. (See upside down tutu.)
This concludes my 2016 Rock ‘n’ Roll Seattle Half Marathon Race Report because I don’t remember anything else and because I’m simply boring myself, which is not good for you. This has not been a shining example of a race recap, and I apologize. But I did still manage to write more than 1,500 words, so I feel like I got something done today.
Is this recap better late than never? I don’t know. It’s better done than never, and that’s good enough.
You’re going along just fine and then WHAM-O. You get sick or injured or stressed or busy or bored or sad or happy or sneezy or nothing even happens at all, and you find yourself going a few days without running. Next thing you know, it’s been a week, then it’s two weeks and then you’re like, “I don’t even need you, running. I’m good.”
But then one day you’re going for a nice walk with your partner and the evening is cool, but warm, and the sun is setting, but there’s plenty of light, and you see the trail and you think, “Man, I could really go for a run right now,” and that’s when you know you need to get back into running.
So, how do you do it? “They” say about two weeks off is enough time to lose your running endurance, so that kind of sucks. But what is it you are trying to accomplish with your running anyway?
This is the first thing you need to answer before you even lace up your shoes.
Decide Why You Want to Run
Reasons to run vary for everyone, but some common answers are:
But you really need to answer the question: Why do I want to run? And then I suggest you write it down somewhere, such as in your journal. (I have this sweet Believe Training Journal by pro runners Lauren Fleshman and Roisin McGettigan-Dumas that is freaking awesome for keeping track of your running and/or workout goals.)
You could also write your “why” on a cute sticky note and post it on your mirror. Or take a picture of it and make it the screen saver on your phone.
Write it down because, if you’re anything like me, you’ll forget what it is by the time you finish reading this post. (Sorry I’m so long-winded.)
But why do you need a “why”?
When you have a “why,” it is much easier to keep the motivation to do the things you want to do.
Hey, we all know that as soon as you get sleepy, sad, hungry, sneezy, dopey, whatever, that you will have an easy opportunity to quit. Even if you don’t want to quit. Like my dad used to say: Motivation does not grow on trees. Okay, he did not say that, but he should have.
It is true, though, that motivation does not show up every day. But, if you have a “why,” motivation is a lot easier to find.
Say you’re feeling particularly lazy, er, sleepy one day, and you don’t want to go for your run. But then you see your “why” on the bathroom mirror. And, you’re like, “Oh yeah. I want to be a kick-ass superstar PR-busting runner in my half marathon this fall.” So you splash some cold water on your face, put on your Spandex and head out the door (or step onto the treadmill, whatever you do–like I said, nobody is judging here; this is a safe space).
How to Ease Into Running
Even if you ran a rockstar 10-miler before your running hiatus, you should probably ease back into running that far. First, 10 miles can sound super intimidating if you’ve been on a Ross and Rachel (AKA “a break”).
Or maybe you’re like me and conveniently forget (like childbirth) that 10 miles is actually pretty far, and your brain is like, “Oh yeah, no prob,” but your body is like, “Oh yeah, f*ck you.” Go with what your body says on this one. Trust me.
This leads to another reason to ease slowly into running: You could possibly hurt yourself and then you’ll have to stop running again, and that’s not what we’re going for here.
So, easy back into it. When I say ease, I mean run slow and limit your time and days running.
Run maybe three days a week for 30 minutes each day for a couple weeks. Or, if you must do a long run, make it at least half of what you did before your break, or even less depending on how long your break was.
Been away for a few months? Yeah, you need to start over, so forget about what you did before. Think of this as an opportunity to do things right this time because, we all know, the last time you set a running goal, you screwed it up royally, which is actually a good thing because it means at least you did something and you deserve a crown for that.
Okay, so maybe your “why” isn’t distance-running related. Maybe you want to lose weight by running. The best running for weight and fat loss, I’ve read (and found out personally), isn’t long, moderate-intensity runs. Nope, it’s a couple of sprinting sessions a week, and then once a week, a longer, super-slow run. A jog, if you will.
Or maybe you need some cardio to go with your weight lifting plan. Or maybe you just want to wear the cute Lululemon crops. Or maybe you just feel like running!
Sprinting seems like a counterintuitive way to “ease” back into running, but the thing about sprinting is that there is a lot of rest, which is why sprinting is one of my favorite ways to run. You go hard, and then you walk. Go hard, walk. Go hard, walk. And when I say “walk,” I mean, look at Snapchat.
Do that for 15-20 minutes, and you’ve got your run in for the day.
Running isn’t all about mileage, guys. Again, it obvs depends on your “why.” If you want to train for a marathon, this sprinting stuff won’t work for you in the long run (hahaha).
I hope this helps you get back into running. I am in this place. I am ready to get back into it. I will be going the sprinting route, at first, because my “why” is body composition (fat loss). What’s your “why”? Leave it in the comments.
Tips and Resources from this Article:
Ask yourself: “Why do I want to run?” Nail down your reason to help you keep motivated.
Try getting back into running with sprinting. Here is my favorite sprint workout, which is from one of my favorite books on fat loss, “The Metabolic Effect Diet”: Sprint 20 seconds. Walk till your heart rate (HR) recovers. Sprint 30 seconds. Walk till your HR recovers. Sprint 40 seconds. Walk till your HR recovers. Sprint 60 seconds. Walk till your HR recovers. Do that for as many rounds as you can for 15 or 20 minutes. Then go for a nice 10-minutes cool down walk.
I’m not a Millennial, so I thought I would hate Snapchat. Turns out, I’ve been missing it all this time!
Here is why I love Snapchat:
Awesome filters. Sometimes I wanna look like a supermodel, sometimes I wanna look like a bee and sometimes I wanna look “seriously deranged,” to quote Elle Woods.
You can be goofy, sarcastic, serious. Whatever mood you’re in, there’s a fun filter for it.
It’s like a little story about your day. It’s fun to share little things going on in your day with your friends. You can make a story or send your snaps directly to your friends.
Video! I really suck on video, but I’m getting more practice with video snaps.
Snaps delete in 24 hours. Most of my snaps are just random stuff throughout the day; there’s no real reason to save them. You do have the option of saving them forever, if you want, or even saving your entire day of snaps.
Keeping up with friends! Many of my friends that I’ve met through blogging don’t live near me. It is fun to see them throughout the day and send them little videos and messages.
I have a mild obsession with the Spartan Race. I’ve never done one. I want to. But I’m also a chicken. Plus, I like to train for races and I never knew how to train for a Spartan Race.
When Joe De Sena wrote his first book, Spartan Up, I got to read a copy of it. I liked it enough. It was more about how he came up with the race and about the Spartan lifestyle. It was a little hard core for me at the time. I was hoping for some training ideas.
Guess what? Joe De Sena’s second book, Spartan Fit!, is exactly what I was looking for.
I was lucky enough to get an advanced copy to read for free, but as always, I will be totally honest in this book review.
The book starts off again sharing De Sena’s Spartan lifestyle and how others live the Spartan lifestyle. The book also includes a history lesson on what Spartans were really like. It’s all interesting, but JUST GET ME TO THAT TRAINING INFO. (He does give permission to skip ahead right at the beginning, though. It’s like he can read my mind!)
The training section is just what I wanted: a plan of attack. Spartan Fit! gives you a 30-day training plan that is pretty intense from the get-go. That being said, you control your level of intensity. You can easily decrease (or increase) the intensity based on your fitness level. In fact, me and my son did the first day of training together this week.
Day 1 of the plan called for certain exercises to be done at certain distances, but I cut the distance back a little since I was going to be training with an 8-year-old.
WE HAD A BLAST doing the workout. We did army crawls and bear crawls and sprinting and skipping and pushups right out in public at the local park. We got grassy and muddy, too.
The nice thing about the book is that there is a section that explains how to do the exercises…you know, if you’ve never army crawled before. (It does take a little practice.)
Today, we’re supposed to carry buckets of dirt around the yard. Totally looking forward to it!
There is a more advanced training plan for more experienced Spartans, as well, that looks super hard core. Some Spartan Elites, such as Amelia Boone, talk about their experiences and Spartan lifestyles in the book, too, which is fun. Finally, the book has some real-food recipes in the back.
The real meat of this book, though, is the 30-day training plan for your average peeps like me. If you’re interested in training for a Spartan Race or if you’re looking to add some non-traditional strength training to your running routine, I would definitely recommend Spartan Fit!
PS: Don’t forget to catch a new episode of Spartan: Ultimate Team Challenge on NBC tonight!