"Rewind the Future" PSA

Jarring, but definitely makes you think.

Why running is especially beneficial during the holidays...

Tomorrow, We Run [and we make training schedules. and we stick to them]

This picture makes me want to race real bad.

Is this Lance Armstrong? Kinda looks like Lance Armstrong. Does he (or did he- ha!) do ads for Asics?

So a couple weeks a joined a local running club. So fun! Everyone has been really friendly and I have so much fun on my runs with them. The only race I have coming up is a little New Year's Eve 10k. I am itching to do a half marathon - I want a new PR - but there aren't any during the winter around here. But I haven't done a 10k in a couple years so I'm excited to properly train for it. One of the more experienced runners I was running with on Saturday gave me some tips to get to my goal of under 50 minutes.

Maybe I could do something uncharacteristic for this blog and post a training schedule. My usual MO is to do longer distance races, so training is just about upping mileage gradually. And if I'm doing a random shorter race, I don't really do anything different except for maybe do a couple shorter runs to see what time I should expect. But this time, I'm going to do interval training, track workouts, and have a PLAN.

don't let the holidays defeat you!

For those who try to eat healthily, the holidays are a tricky time. It starts with the Halloween candy, continues with Thanksgiving festivities (pumpkin cookies.... mmmm), and then of course the whole month of December comes with treats, special meals and celebrations galore.

I had actually been doing pretty well until last weekend, when we went to a super great restaurant (Tucano's) for Husband's work party, and then my office exploded with candy and goodies every where. Dove dark chocolate in the conference room! Mint Hershey kisses at the front desk! They know my weaknesses.

Unfortunately, the holidays are associated with treats and overeating. I'm certainly not one to condemn any and all splurging, but let's not try to get too crazy. How do you still enjoy the holiday treats without going overboard? How do you prevent entering the new year 5 lbs more than the previous?

1. Plan ahead. Before going into a party or place where you know you may overeat, decide what your plan of attack will be and tell someone about it. That way you can stay more accountable. My coworker and I were going into a conference room to practice a presentation. Before heading in, we agreed neither of us would have any of the chocolate on the table. And it was fine! No one died. With that said, ...

2. Don't make ridiculous rules about what you won't eat. (ie: "I will not have any of the cookies at the office holiday party" or "I will refuse any hot chocolate that is offered to me".) Sure, you can try the array of cookies, but maybe choose 3 that look especially good to you or split with a friend. If hot chocolate is something that is really tempting to you, go for the hot chocolate but pass on the brownies that go with it.  It's all about portion control.

3. Keep exercising. I know it's not as much fun to be working out if you're stuck inside due to weather, but you can't expect to lose or maintain weight if you ditch the workout all together. Try some new things, such as swimming laps, focusing on weight training, or that one cardio machine you always make excuses not to do (stair stepper, anyone?). The other day I did intervals on the treadmill- 4 minutes walking on a steep incline, 4 minutes running at a 8:00 minute pace. Try some new classes! I, of course, highly recommend spinning. And just because it's cold doesn't mean you can't go outside. With proper layering techniques, running or cycling outside can be perfectly enjoyable. If you know you're going to be eating more, go for a nightly walk to curb the calories.

4. Know your weaknesses, and work around them. For example, maybe you should avoid baking. It's one thing to make baked goods for your kid's class party, but do you seriously want to endanger yourself by having 2 dozen cookies around the house? "But I have to bring something to the church party!" So, bring a fruit platter instead!

I'm certainly not the shining example for all of these things, but so far I have been successful at maintaining my weight this season (so far being the key words). Any other pointers you'd like to share?

how to make yourself like running

Growing up, I hated running. I dreaded the day we ran "the mile" for PE, and since I didn't play sports in high school I never had to make myself do it. It wasn't until I had been working out at the gym (elliptical, spin classes, etc.) that I realized I was fit enough to run a few miles, I just didn't like it. I would go through phases where, for a couple weeks, I would run 2 or 3 miles some evenings and then quit for a month or two. I remember the first time I got it in my head that I wanted to break the five mile barrier. I psyched myself up, mapped my route, and did it. Once. And didn't attempt again for a year. Then I did it again, and this time it only took me 6 months to do it a third time, and then a couple months for another time, and then the next thing you know I wound up training for a half marathon. I'm still not quite positive how I got there... But, I have been thinking recently how I got from dreading running to kind-of-maybe-sometimes liking it. And here's what I came up with.

photo from here

1. Running is mental, mental, mental. Unless there are real physical limitations (injuries or obesity) you can run- even for a little. Most of the times I've cut my runs short or gone slower than I had planned were due to me talking myself out of it. Know your weaknesses- do you need an iPod with  great playlist to keep you going? Are you going to be more motivated in the morning? Do you need a running buddy? It's amazing how quickly time passes when you're chatting with a friend.

2. Focus on how great you'll feel after. Whenever I think about cutting out a few miles and heading home early, I always think about how proud I'll be to bust in the door and exclaim how many miles I completed.  I have friends at work that I know won't think it's weird when I tell them what I did that morning, or I call my mom or runner sister to share my accomplishment. Telling other active people about your plan to run X miles tomorrow morning keeps you accountable to your goals and may maintain motivation. I think about how great I feel afterward, and how I'm much more likely to stay on track the rest of the day. Most people find that they crave healthier food when they are regularly exercising.

photo from here

3. Sign up for a race. There are a TON of websites, articles, and even apps that help newbies and non-runners train for 5ks. A 5k is a great goal to shoot for- 3.1 miles is an accomplishable distance, yet still impressive to our couch dwelling colleagues. And there's nothing like a race to get you excited and jazzed up about running. You get a cool tshirt to wear and impress people! You get a number to stick on your wall! You may even get a medal- just for finishing! "When we sign up for a race, we become athletes", says coach Patti Finke. "We take better care of ourselves. We train properly, eat in a healthy manner, and get enough sleep." Running a 5k race means you're committed to something- you're training.

4. Reward yourself- preferably without food. Unfortunately, most people (myself included) automatically think of food as ways of treating ourselves. Of course there are healthy ways to do this, like maybe a lunch at Subway when you normally pack PB&J, or a fresh pineapple. But try to come up with some non food rewards for everyday runs and to mark milestones. It could be buying a couple songs on iTunes, reserving a special body wash exclusively for post-run showers, or a massage from a very supportive spouse.

5. Look the part. Having cute workout clothes to choose from makes me look forward to working out. Don't feel like you need to spend an arm and a leg, either. Some of my favorite tanks or shorts have come from Target or discount stores like T.J.Maxx or Marshalls. There may be a consignment store in your area for outdoors goods- we love love love Second Track Sports in Salt Lake.

6. Become a part of the culture. I think one of the biggest changes in my attitude towards running is the focus I put on thinking of myself as a fit person. I added a bunch of fitness blogs to my google reader and hang bib numbers in my cubicle to remind myself of the lifestyle I have chosen to live. Entering a race and even shopping in athletic stores makes you feel initiated into the casual running scene. Sure, I still feel like I'm pretending to be a "runner", but who cares? "Fake it 'till you make it" is a good enough motto for me.

weekend goal

Try something new this weekend! Go for a hike or a walk in nature. Rent a tandem bike and go for a ride with a buddy. Go to a Zumba class at the gym. Cook a new, healthy dish.Varying your routine keeps your mind and body refreshed and gives you better chances at maintaining fitness goals.

This week I started doing yoga in my living room after working out. Google has many free yoga videos and I'm loving trying them all out.

Here is Husband trying his new thing:

He is posting very well. And recognizes more and more every lesson that riding is harder than he imagined.

So get up and do something exciting this weekend! Enjoy the last bits of warm weather! Meanwhile, we'll be in southern Utah for the Tour de. St George. Whoo!