The 'Perfect' Training Lifestyle

I was reading a blog on Runner's World and the discussion revolved around how genetics and effort played into a person running at his fullest potential. One comment that popped up used the phrase the 'perfect' training lifestyle-indicating that the average individual doesn't have the time, resources, willpower or energy to reach our 'maximum' potential. This phrase struck a cord with me and I had to ask myself: 'What is the perfect training lifestyle

We all strive to find a way to fit everything into our days. Be it school, kids, or work, before one even schedules in their workouts and training the day can already be full. So if you're never really able to set aside the hours in the week to train and condition your body, how will you ever be able to reach your full potential you may ask yourself? With a lot of organization, the ability to be flexible and the capability to reach new limits, you'll discover that building YOUR perfect training lifestyle is well within your grasp.

PRIORITIZE
Begin by reevaluating your week and see where all your hours are going. Track it daily: sleeping, eating, driving, homework, working, chill time, exercise and the list continues. See where you have some hours that could be better utilized for training, prepping your meals, and even sleeping, YES sleeping! You'll discover that it's not necessarily just the training that increases your maximum threshold but also other factors such as diet and rest that will get your body into it's optimal condition.

MORE IS NOT ALWAYS BETTER
Many exercise enthusiasts over the years have discovered that it's not necessarily how many miles you log in a week but instead how much you are able to get out of your mileage. Do you have a race goal? If so, gage your workouts to prepare for that race and don't over train-train smart. An excellent tool to use if you are a runner is the 'smart coach' on Runner's World - . It's a great way to get an estimate on how many miles you should be putting in a week depending on your goals. But don't stop there. Continue to personalize your workout plan by honing into the way the mind sometimes knows the body best.






THE MIND/BODY CONNECTION
You've heard it time and time again but what is it really? How do you get your mind to listen to what your body is telling you and how do you get your body to listen to your mind when you're telling it to finish that last mile or last set. Some call it will power. Others begin to find a deeper connection that involves more of an intuition where the mind begins to listen to the messages the body is sending it. During activity, the body naturally produces endorphins, or 'nature's painkillers'. By becoming so driven to finish our training the messages our bodies are sending us become masked. Begin to tune into your body more by documenting your energy levels before and after training for 2 weeks. By this time you should be able to begin to develop a habit of developing 'body intuition'. Don't forget the cross-training days either. Try a yoga class where you can begin to develop that mental awareness of the body. Not only will it provide mental clarity, but it is also an incredible way to stretch out those muscles that have been tightened and shortened through exercise.

Kicking the 'Summer Slump'

I have it. I'll admit it. I find myself dreaming of my winter/spring races and training days where I felt like a million bucks. I even find myself daydreaming during my runs of 'a life less heated' as I truck through the hot sun and humidity that drench my summer training sessions where my mileage is sometimes cut in half and the minutes just keep getting tacked on as the heat climbs.

I found myself trying to research what was wrong with my body. I wanted to make sure that my fitness level wasn't dropping to an all time low; that I wasn't doing something wrong. I wanted to make sure that once racing season came around in the fall I would be ready to go and not trailing the pack in front of me. It's nothing with fitness level, and sometimes even though we all try to make our runs/training days less painful (see blog on "Keeping Cool..." below) sometimes it just isn't possible. So that's where I learned one word within my research: consistency.

As runners/athletes we are trained towards another word: progress . If we're not making it, then we're not doing our bodies justice. During the summer months that is not necessarily the case. When it's 80 degrees with 90% humidity at 6 am, you can't help the fact that your run will feel the same as a run in say 70 degree weather with little humidity. Although the progress is slower, the key is maintaining . One foot in front of the other out the door will ensure you make your way past your summer slump.

Another critical component is to carefully set your goals. If you're looking at getting up early to catch that semi-cool morning air, don't set your alarm for 4:30 if you regularly wake up at 8:00am. Try setting your alarm for 7am and go for a 20 minute run. Do that for a week and then by the next week, set it for 6:30am, and increase your workout from 30-40min. You get the point. Not only will this ensure that you are gradually getting up earlier but it will also adapt your body to wanting to get some shut eye earlier at night. Gradually increasing your workout time and waking up earlier is a surefire way to help you reach your goals and work on maintaining consistency in your workouts over the hot summer months.

So kick off your pj's, lace up your running shoes and remember this if you ever get discouraged out there beating the summer heat:

You have a choice. You can either throw in the towel or you can use it to wipe the sweat off your face.
-Gatorade ad

Training 101: The Brick

Adventure Race season is in full swing and although the heat can keep training at bay, it's important to still be working on techniques that you want to master. This could mean bettering your overall race time or simply moving from a 'sprint' race (4-8 hours) to a long race (8-12+ hours).

One workout that I can venture to say never gets easier,yet provides a break from the monotony of just riding or just running is the 'brick'. The focus of the brick in adventure racing is to adjust your legs from the bike to the run and vice-a-versa with ease. Not that it will ever truly be easy, but like any workout, with the proper conditioning it is possible to find comfort in taking those legs from the circling motion of the pedals to the striding motion of a run without letting the jello-y feeling win over your conscience. The trick is to train yourself to run faster and farther after dismounting the bike. The muscles used for the bike and the run vary hence the heavy feeling that usually follows the bike! As the blood flows from the bike muscles to the running muslces your heartrate increases and dramatically affects your normal running pace if your body isn't in 'brick' condition. Try one of the suggestions below to ramp up your training! Even if you're not planning any races, this is an excellent cross-training exercise that you can actually have fun with! (if one considers the jello-y leg feeling fun.)

Beginning the Brick

If you're just beginning to train with bricks I suggest starting with a small and manageable number. Even if you are a regular biker or runner, the motion of moving from bike to run for several transitions will be an entirely new feeling. Here's' a suggestion:

3 rounds of:

2 miles bike-.5 mile run

Resting 2 minutes between each transition to hydrate and REPEAT!

If you're logging 30-40 miles on your bike a week and 10 plus miles on the trail/pavement:

3 rounds of:

4-5 miles bike-1 mile run

Rest and Repeat.

If you're logging 50+ miles on your bike a week and 20 plus miles on the trail/pavement:

3-4 rounds of:

7-8 miles bike-2 mile run

Rest and Repeat.

I also suggest logging your bricks to keep track of your progress and to continue increasing your miles. The brick can be adapted to any current workout plan. Road bike and road running or mountain bike and trail running. Mix up the terrain and you'll be surprised at how you can test your body and reveal your weaknesses. Find a partner to brick with even and keep each other motivated!

Don't forget to hydrate either via water bottle or camelbak. If you're wearing your camelbak, take it with you on your run too. This will help you increase your endurance for a race or just add an additional challenge.

Carrying several gel packs with you might come in handy as well. One of my favorites is the Clif Gel Mango flavored. For those unfamiliar with the gel packs heed this warning: they may be one of the most vile, strange textured things you eat but they work. Your body needs the replenishment of the electrolytes and calories when you have hard training days.



For an added electrolyte boost and a better taste give Clif Bloks a shot (say that 10 times fast). They're like gummy bears for adults. Super power gummy bears.


So take to the pavement or trails and schedule a brick into your weekly workout. And on that final round as you're rearing the end of your run just remember:
Pain is just weakness leaving the body.
Repeat it to yourself 5 times and it will quickly become your mantra for motivation.

Taking to the Trails.....

Piedmont Trail~ Duluth, MN ~ with our nieces Justice and Ellie~






I just returned from an absolutely INCREDIBLE trip to the Boundary Waters Area Canoe Wilderness in Minnesota/Canada and am already missing early morning coffee next to the campfire, the breeze in my hair on the boat, and the trails that we hiked that could have taken us to no-mans land. The opportunity for exploration is endless up there and it was so refreshing to meet some like minded people. Chris and I also had the opporotunity to take our 2 nieces on a hike while we were in Duluth and they couldn't have had a better experience! They were so entralled with the trail that they had to take turns every 5 minutes being the 'trail guide'. Rather than hiking at times we were running because of the sheer excitment that they just had to see what was around the corner. I had to smile because I was reminded of my childhood and how the outdoor experiences that my mom and dad provided to my sister and I shaped who we are today. We learned so much about ourselves and about mother nature. We grew up appreciating the simple things like widdling a stick to cook a marshmallow on, catching a fish on a homemade rod, picking blueberries for jam and enjoying the company of good friends on a camping trip. Like all other trips when I was younger, we made this hiking trip no different for the girls-there would be a lesson on safety first and foremost. When your dad is a survival instructor, you learn at a young age to 'always be prepared'. That motto is with me for a lifetime and I have applied it in all sorts of events in my life.
Chris and I both wanted Justice and Ellie to understand that you have to be prepared before you venture into the woods on your own. Below you will find the tips that we provided for them and in effect, everyone should heed. (We quizzed the girls after the hike and they got a 100! :-)

Bugspray
being blessed to have family in two mosquito capitals of the U.S. (Minnesota and Florida-although i think Minnesota still claims that the mosquito is their state bird), this is essential. Spray or pay.

Sunscreen
Even though the cover of the trees is excellent protection from harmful UV rays, you're still not immune to coming down with lobster face. Spray it on, rub it on, wear long sleeves and a hat-whatever you do, don't come out fried!

Whistle
If you get lost, the whistle will never fail you. The garmin might run out of batteries, the map might get wet. But if you ever loose your hiking buddy, the whistle will be there rain, sleet or snow.

Knife
Now for the girls, we mentioned only the 'adults' carry these. You never know when you might have to defend yourself against some strange wood creature, filet a fish, cut a branch, or play McGyver. Never leave for the trails without one.

Water
Because you've gotta stay hydrated. Depending on temperature and climate your body will loose plenty of sweat climbing that elevation or winding along those curves through the trees-'you don't want to come out looking like a raisen do you?' I told Justice-she quickly responded 'EW! No way!' Drink up-and bring plenty of it. For a short 1-2 hour hike in the summer a 40 oz bladder should be plenty. Anything longer and if the temps are scorching in the 100's- be safe with the 100 oz. Better to be a fish than a raisen right?

Food
If you don't have to truly 'survive' in the woods, don't resort to picking things and hunting for food. Pack granola bars, trail mix, a pb&j or even a candy bar! With all the calories you can burn on a hike verses a walk you'll need to replinish for energy. What a better way to bribe a kid to enjoy some mother nature than with a chocolate bar?

Map/Compass
Even though sometimes we'd like to think we won't get lost, there will be no gas stations along the way to ask for directions-so err on the side of caution and bring a map and a compass. Plot your possible course and note the mileage making sure you'll have enough time to complete the hike before dusk.

Cell Phone
Yes, the modern eco-adventurer now carries a cell phone on his list of priorioty items. Preferably in a waterproof case just in case of rain. Even though service might be spotty, there are always hills to get to the top of to find service should you need it for an emergency. Just don't count on it as your number one survival tool. If you do, you'll find yourself highly disappointed that most major cell phone companies fail to cater to lost 'granola's'.

First Aid Kit
There will be bug bites, scrapes, cuts, bruises and maybe even a few slivers so never and I mean NEVER hike without one! It may not be able to save your life with it, but it comes pretty close to making it a lot more enjoyable for the duration of your journey.

HIT THE TRAILS!

Keeping Your Cool in the Dog Days of Summer

Let's face it-summer is upon us everywhere and there' no where to hide. That once cool afternoon spring jog or bikeride has turned into a stifling, muggy expedition that causes every ounce of energy to be drained from your tortured body. What do you do you wonder? Do you hit the air conditioned gym where many outdoor enthusiasts find their safe haven from the summer heat? Do you become an early riser hitting the pavement or park for a 5 am workout? Relax in knowing that you're not alone in dreading the hot, humid weather as it puts a damper on your spring progress towards your goals. Here's some quick tips on how to continue 'ever onward' in your fitness quest:




Follow the Dress Code

Heading out in the summer in cotton t-shirts and baggy shorts are a surefire way to make your 5 mile run quickly turn into a dreaded, hot and sticky 2 mile run that leaves you feeling frustrated. Make sure that you update your wardrobe to include tanktops and running shorts with a wick-away or cool-dry material that will keep the sweat off your body. Given that we all sweat at different rates based on our body mass and body types, one of the best things you can do for yourself is dress appropriately for that summer sun.

HYDRATE All Day

It's critical not only to hydrate post-workout but also before and during if possible. Add a couple glasses of water to your morning coffee routine and you'll find that not only will it rev you up for your run, but if it's cold enough, it can also successfully cool your core body temperature. The cooler you are prior to your workout, the more successful you will be at beating the heat. If you're running, plan a route where you can hit up a park that has a water fountain. Bring a couple bucks with you to hit up a gas station mid run and grab a bottle of water or some gatorade to replace the electrolytes you'll be loosing. Don't forget to hydrate after the workout as well. If you're workout is longer than an hour, supplement with electrolytes to ensure that your body will retain all that liquid. For every hour of activity on average our bodies can loose up to 1 lb. Balance your water loss by hydrating with a minimum of 16-24 oz. of water plus electrolytes to keep your body running optimally. Happy drinking!

Build Up

To adapt yourself to the heat make sure you slowly build yourself up. Sometimes there is a need to cut back your distance or time of being in the sun by more than half at first and then gradually week by week add one more mile or another 15 minutes of being in the sun. Don't expect to be at your current mileage or workout time when the temperatures take a turn for the 90's when you were used to the 70's. Your body is requiring much more energy and effort to keep itself cool and tires much more easily. Track your progress over the weeks and get outside every day until the the 90 degree heat is a piece of cake. Adaptation takes practice and patience!

Stick to the Shade

If you ever noticed how extreme the temperature is next to blacktop then you know what I mean when i say without exagerattion that the temperature can jump by 10-15 degrees creating an unbearable run. Stick to the side streets, check out some local trails, jog through some scenic neighborhoods or do your park workout in the shade by the trees. Sometimes the sun is unavoidable but if you can dodge it for a workout why not?

REST DAYS

Incorporating rest days in your weeks is just as important as your training days. Remember-you will get stronger, faster and more adapted to your regimen during rest periods, not from training harder! So give yourself a break. Ensure that you are resting plenty after a long hard workout and you'll reap more dividends than a savvy shareholder in the end.

Vacations and Your Health-It's Like an Oxymoron

Mom, Dad, Lauren and Cory at a beachside dinner in Destin, FL


Summer. Ahh. We tend to think of sitting poolside with a good book, a cool drink, gorgeous weather, and of course-the summer vacays. Whether you're headed off to Hawaii to catch some surf, a cruise to The Keys or on a cross-country road trip to see your family (thanks to my family for coming to beautiful Kansas!), you're going to find yourself tasting far more delicious cuisine and exercising less. With too many fascinating places to eat, interesting local fair and refreshing cocktails, it is easy to see how after a week or two those new summer clothes aren't fitting the same as they were when you first purchased them. So what do you do when the very meaning of vacation usually equates to sitting back, relaxing and not concerning yourself with anything including the delicious crab stuffed mushrooms that you just ate as your appetizer? Here's some tips on how to keep your head in the game but still have the time of your life:

THINK PORTIONS

Because there are so many places you want to try think this thought: the less you eat, the more places you can add to your list! Stop thinking that you have to try everything on the menu and stick to the appetizer list when you know you'll be eating out several times a day. Also, stick to a salad size plate, not a dinner plate. You can still try something local and exciting but not in a portion that is going to expand your waistline. Stick to the 'fresher' items and avoid the fried, heavy appetizers that sometimes have more calories than a typical dinner serving.

TALK MORE

Sound crazy? It's not! Do you ever find yourself sitting down to a meal and not 'coming up for a breath of air'? Or when the food comes out to the table at a restaurant and the entire table is quiet as everyone sits and consumes whats in front of them forgetting about the small talk? Remind yourself to keep conversing. It's a surefire way to not only continue the conversation with less awkward silences but to also avoid overindulging.

SHARING IS CARING

Ever notice the size of the meal that typically makes its entrance in front of your face at any restaurant? I mean really have you sat and analyzed how all of that food could possibly fit into your stomach? It can't and shouldn't! If you have a partner or friend with you at dinner consider splitting. Not only will you be eating literally half the calories, but you won't feel guilty for leaving anything that you didn't want on your plate because your meal is now half the cost. This way, if you are deciding to order that entree, you still can have a split appetizer and maybe even a split dessert without staring at the enormous portions of food sitting in front of your screaming 'eat me'.


CONSIDER IT PAID FOR

My philosophy is this: the minute you begin eating your meal, you've already paid for it whether you eat one bite or all of it. Do yourself and your stomach a favor by pushing the plate away when you begin to feel full. Trust me on this one-the guilt from finishing it all will weigh far more heavy than the guilt of just leaving it on the table.

DRINK SMART

If you're going to have a couple of alcoholic drinks during the day or evening, make sure you track just exactly what you are consuming. Order fresh-meaning avoid drinks with sugary syrups or those that come in a pitcher all to your self. Mix club soda or tonic water with a favorite fruit flavored liquor. Rather than a whole glass of wine, try a wine spritzer. With the focus on 'drinking' healthy, some bartenders have become masters at concocting their own special healthy drinks so be sure to ask what they recommend. If you feel the need to indulge yourself with one of the pina coladas in an island coconut, have one, then stop. You'll not only wake up feeling more coherent but you'll also avoid a liquid calorie binge!


WATER HYDRATES THE SOUL

Keep yourself cool during the summer months by staying away from the sweet drinks (as well as breaking from the alcoholic beverages) and getting back to the basics-give an ice cold glass of refreshing water a shot. Spice it up with some fruit such as a slice of lemon or even some peaches or strawberries for some added flavor-your server will more than likely be happy to add this to your glass. And just think, not an ounce of guilt for downing as many glasses as you please. So go ahead, have another- I dare you.