Last Day & Happy Halloween

I hope you're having a great Halloween! Here's an old photo from a couple years ago!! 

Did you dress up? If so, what were you?

This week was a one day workout week. Monday, I ran a 5 miles outside (so glorious). I figured since it was one of the last days to run in the sunshine, after work, why not take advantage. The time changes on Sunday. So I'll be forced to either run in the dark, outside, or take my run to the treadmill. I do have my long runs scheduled for Saturday mornings, so I'll be running in the sun then, just not after work. I must strengthen my braveness to run outside, in the dark. I did it last year, so I know I can do it this year!

My new training schedule starts next week. I can't wait! I always do better when I have a schedule to stick with. 

What does your current training schedule look like?

My Sweat is Talking

When I workout, I sweat...big time! I smell really bad and when it drips in my mouth it's very,very salty. The worse part (for anyone near me at all) is that i smell extremely bad. I'm not even joking. It's not a b.o. kind of smell, just a bad smell (I can't explain it).

Well, it looks like my sweat has been trying to tell me something this entire time:

Stinks: Your diet may be to blame. Caffeine stimulates sweat glands under your arms and in your scalp and groin, which secrete a fatty, odiferous sweat. And if you eat a very low-carb diet, your body breaks down protein and fats, creating acetone, which is excreted through sweat and has a distinctive ammonia smell.

Pours: You're hydrated and working hard. Seasoned riders may not sweat more than cyclists who aren't as fit; but they're able to work harder and produce more sweat. In hot conditions, however, fitter athletes have greater sweating capacity, according to research published in The American Journal of Physiology.

Stains: You may be losing a lot of salt. Less-fit riders who aren't used to riding in heat shed more sodium than their fitter, heat-acclimatized counterparts. Choose a drink with 400 to 600 mg of sodium per serving.

Stops: You're not adequately replacing your fluid loss, says Penn State University sweat researcher Caroline Smith, PhD. Performance starts to plummet when you lose more than 2 percent of your body weight. This is a sign of heat exhaustion, when your core temperature can rise quickly, potentially leading to heatstroke

This is how to calculate your sweat rate per hour:

• (Weight before an hour-high intensity) — (Weight after this run) = Weight lost.
• (Weight lost) X 16 = Ounces of sweat lost during run.
• Ounces of sweat lost during run + Ounces of fluids consumed during the run = Sweat rate per hour.

Why we sweat:

Armpits, Anus, Genitals

The apocrine gland is a type of sweat gland that produces sweat that has protein and carbohydrates, which is why you get that yellow stain on the armpit of your shirts. It also has a more thick and milky consistency, which can smell because of the bacteria (healthy bacteria) that live on your skin.

Apocrine sweat is produced by adrenaline, which is controlled by your adrenal medulla. So when you start to work out these are usually the areas that start sweating, as your body needs adrenaline to work hard. In the woolly mammoth days, the smell of this sweat also worked as a defense to predators.

Side note: Asians have fewer apocrine sweat glands than other races, which is why scientist believe they tend to be less prone to body odor.

Palms, Feet, Forehead

The eccrine glands are the most common sweat glands that are found on the palms, soles of your feet, and your forehead. Eccrine glands secrete a clear, odorless sweat that helps regulate your body's temperature by allowing heat loss through evaporation. These glands are controlled by the hypothalamus and tend to be primarily activated by emotional stimuli and stressors that increase body temperature.

If you have a lot of nervous energy, feel angry, or are surprised, these are the areas you will start to sweat from first. This sweat will be especially prevalent after a stressful day at the office, getting cut off in traffic, or dealing with a pissed off person.

Face and Scalp

The microscopic sebaceous glands are in your skin, which secretes an oily, non-odorless liquid that waterproofs and lubricate your hair and skin. Today, lower levels of sebaceous activity are found because they don't serve as much of a purpose in modern human life.

Some Sweat, Some Don't

Everyone sweats differently under different circumstances. If you're a healthy individual who hits it hard and still can't break a sweat, then you could be dehydrated. Drink plenty of water, cut down on your margaritas, and get 20 to 30 minutes of exercise—call it "sweat exercise".

Regardless of where you sweat, remember that sweating is extremely important for your body. By staying hydrated and doing exercise, in a weeks time, you will notice your sweat change. In the beginning, sweat can be salty and oily. As you sweat more, it gradually changes to a watery, clean and fresh sweat.

What does the sweat taste like? 

• Salty: You have been eating a great deal of carbs: breads, pasta and fried foods.

• Sweet: Lots of sugar in the body with can come from fruits, chocolate, candy, or alcohol.

• Sour: You've had a bit too much dairy and soy products: milk, cheese, or tofu.

• Vinegar: Too much protein and animal products, which gets turned into ammonia.

• Thick: When your sweat is thick there is a lot of gluten in the body which comes from breads and pastas.

Margaritas: Margaritas...enough said

What does your sweat say?

Eye Balls

When it rains, it usually get cold (at least here it does). When it gets cold, it becomes soup season! When it's soup season, I must make some tomato soup (and have grilled cheese on the side). This soup wasn't all that great, but it was edible. This is why I'm not linking the recipe (it's for your best). 

Friday night, Jason and I went to a haunted house. I haven't been to a haunted house in a bout 8 years. The last one I went to, a demented clown chased me down this dark hallway with a chainsaw. I have never been able to forget that. 

Well, I faced my fears (literally). In one haunted house (there were 9 in one location), there were about 4 clowns and one was face to face with me and she honked her horn and made a creepy laugh). I hate clowns. I just couldn't get my nerve up to go into the chainsaw haunted house. Maybe next year!

On Saturday, we went to a pumpkin carving party (we didn't carve, though). It was a potluck, and I made eye balls.

I made a lot of eye balls. 

They were deviled eggs with red food coloring and an olive, then the squiggles were painted with the food coloring. 

I think people liked them! 

What are you plans for Halloween (or what did you do)? Make anything good?

Uck!

A few weeks ago, while Jason and I were at the grocery store, we decided to pick up some coconut water. I've never tried it before, and I know how healthy it is for you. So, why not try it?

First off, I was expecting it to be kind of white. And, maybe smell something like a coconut. But, nope. I took a sip:

and hated it!! Grossness!!! Then, Jason tried some. He felt the same way, but is finishing the container.

Coconut water is high in potassium ans low in calories, sodium and carbs (source). It's great for you and I wish I could learn to like it, but I'd rather  not torture myself. 

Have you tried coconut water? What do you think of it?

Getting Back to My Old Self

All week, I've been back to my old self. I'm back at the gym, and running more. No, I'm not getting up at 4 am to head to the gym. But, I have been spending a couple hours each night spending my free time trying to get as much salt in my eyes as possible. 

When I get home, this is how I spend a few minutes (about 15 or so). Laying down, with your legs up like this after a hard workout (tough on your legs) will allow all that horrible acid drain out of your legs, so they won't hurt so bad the next day!

On Monday, I was stuck running my 5k indoors, because of tornadoes touch downs (I know, in Sacramento??). After 33:54 on the dreadful treadmill, I headed over to the group exercise room for an enjoyable 60 minutes getting ripped, in my favorite class.

Last night was pretty fun, too. I climber 81 floors of stairs (1.67 miles), then stretched out in an hour long yoga class. It was just what I needed after that ripped class and especially all those stairs. I'm going to start keeping track of how many floors I cruise up and try to beat it each week.

Tonight, I have another indoor 5k (it's suppose to be pouring tonight; it is right now) followed by a 60 minute spin class. 

I better work my butt off, just in case we don't get a lot of trick or treaters, so I can enjoy my leftover Halloween candy.

How do you make it possible to workout hard the next day (stretching, putting your legs in the air, etc)? What are your Halloween plans? Are you dressing up, if so, as what?

The Farmers Blow

Aka Snot Rockets. 

I've never been a runner to try this. I only get a runny nose when it's cold outside. If it's cold out, I probably have long sleeves or gloves or something I can wipe my nose on (and wash it when I get home). 

I watched this video on the Runners World website and they made a few "rules" as to when it's ok to do snot rockets:

-You're outside
-You're in running clothes

-You have a minimum of 4' around you:

Here's how you do it:

Gasp:

Put a finger to your nose (not in it, eww)

Purse your lips

Turn your head and blow:

A successful Farmers Blow!

Do you have a need for this process? 

Ecco Biom Running Shoe Review

I'm not sure if you guys noticed something different about me. I have a new pair of shoes! The nice people at Ecco sent these awesome Biom shoes for me to try out. I've been needing a new pair of running shoes, just hadn't had the time to go out and look. These came at the perfect time!

I've been running around in these for the last couple of weeks. I wanted to make sure I fully tested them out before reviewing them for you guys!

The biggest thing that I love about these shoes is how light they are. It feels like I'm walking on water (or how I imagine it because I've obviously never walked on water before). They fit my foot perfectly! It's like it molded to my foot or something. 

I love the color.

The really like to grip on the sole of the shoe

I'm weird, this is the thing I don't like. I don't like how the shoe looks from the side part (on the right foot, it would be the left side of the shoe and the left foot, the right side of the shoe). But, with how comfy these are while I'm running, it's ok. 

I love the gray/purple colors together. They fit nicely and allow me to run with ease. I can't feel the ground while running. It really feels like I'm running on a chunk of foam (that's how good the cushion is). That's how comfy they are. 

What are some must haves when you're shopping for the perfect shoe? What brand(s) do you own?

Push Like you Just Started & Soup

Last night was a very crazy night. It started with me heading out into 90 degree sunny, but a little breezing heat to run my 5k. I'm just happy I didn't overheat (like I did in the beginning of the week, when it was cooler). I saw something interesting: an older man in speedos watering his front lawn. It wasn't too hot today (not that it's ever hot enough for speedos in the front yard).

As soon as I finished up outside, I headed over to the gym (about a 10 minute drive) to get ready for my spin class. I love this spin class and I haven't been to it in a super long time (I can't even remember how long it's been). 

Joe (the instructor) kept telling us to "push like we just started the class". That was so hard, because I had been working out for almost 2 hours now. WOW! What a work out that was! I'm a little tight this morning and I didn't want to get out of bed, but I have to make some money (I know, I have such a hard life). This is what I looked like after my sweatastic workout:

By the time I watered the lawn, showered and got things ready for the rest of the week, it had cooled off a lot. So, it was time for dinner...potato and leek soup. I'm really strange when I find it appropriate to eat soup: It must be cold (or I have to be sick) and it must either be cloudy or dark outside. I don't know why, but these are my rules. It was chilly and dark outside, so I could eat my soup. 

The funny thing is that when I went to the store to buy all the ingredients for this recipe, I forgot what leeks looked like (it was a long day Friday), and I accidentally bought bok choy. I've made this recipe before, so I know what the soup was suppose to look like and taste like. I also know that leeks and bok choy look nothing alike, but oh well! It still looked the same and the potatoes override the taste, so you can't even taste the bok choy (or leeks). It's good either way (and fairly healthy). 

Do you ever buy the wrong ingredients when shopping for a certain recipe? What's the weather like where you live? When you workout, do you stick to one location, or do you change it up (in one workout session)?

Satellites, Where are you?

After work, on Monday, I headed to my "go to" running stop. I really need to change this because I'm really starting to hate how I end my run. I've tried the route backwards and starting/ending in the middle. I'm just not happy with the end. The only thing is that I love the start and middle of the route. What to do? I know, I have tough decisions. 

My routine is always this: I get changed at work, put on my garmin and locate the satellites. By the time I drive to the park (it's literally 1 minute driving), the satellites are located. Not on Monday. It took forever to locate them. Sometimes I'm embarrassed by getting annoyed the I can't locate satellites sooner. We didn't always have this technology available to us. 

It was 81 degrees outside and for some reason, I got completely over heated. It felt like it was 110 out. I drank water all day, and even had some on the run. I don't know what happened, but I'll see if it happens again tonight (I hope not). Other than that, it was a nice 4 miles! I ended up not going to the ripped class, because I wanted to hang with the hubs. 

When I got home, I had something special waiting for me on my doorstep (don't you love the packaging):

Kona Kase contacted me asking if I would like to try out their service. Kona Kase is awesome! Such a great idea. Basically, you pay a flat monthly rate to have a package show up on your door once a month, so you can try out some awesome products. 

I think this is a great idea! You don't have to spend a ton of money on products that don't work for you.Once you find things you like, you can go out and purchase them. So awesome!

This has been my "go to" lunch for the week. It's turkey with mayo, mustard and lettuce on a whole wheat dinner roll with a side of string cheese and a green smoothie (I didn't make it, I bought it at the grocery store). 

I can't believe it's suppose to be 90 +/- today and I have an outside 5k to run, then a very hot spin class. I guess I needed to sweat off a lot of salt tonight!

Do you have a "go to" run? How often do you switch it up? What's your "go to" lunch?

Prevent Injuries

Doesn't everyone hate being injured? Sometimes, there are things you can do in order to prevent getting injured. When I was training for my very first half marathon, I got injured. I had trouble with my knee(s). My quads weren't strong enough to keep my knee cap in place, so it (mainly my right) would move sided to side. I was in so much pain, I ended up seeing a doctor (I hate going to the doctors). The sports specialist told me that I needed to work my quads and get them stronger. If I had just been working out my quads more, I'd be fine.

She gave me this pamphlet and told me which workouts to do in order to get them stronger. I make this part of my normal workout routine. If I'm running, I'm working my legs, too. I'm also stretching a lot more and spending time really listening to my body and seeing if there are any unusual pains. If there are, I look up to see what I need to do to stop it and prevent it from happening again. 

Because I love running so much, and I never want anything to effect my training (in a bad way) again, I include injury prevention workouts and a ton of stretching (like yoga) in my workout routines. 

How do you prevent injuries? Tonight I'm walking some stairs, legs weights and a hour long yoga class!

My Bags are Packed!

Last week, I had planned to work out all week. Well, my foot had another plan. As you may know, I was in a wedding last weekend, and my heels gave me a huge blister on my pinky toe. Well, it was having a horrible time healing. I was able to run on Monday and Tuesday. But, after Tuesdays run, my foot couldn't take anymore (I even had to wear flip flops to work the rest of the week. 

Well, I babied my foot the rest of the week and all weekend long. My bags are packed and I'm ready to sweat up a storm tonight.

On my schedule, I have an outdoor 5k and my favorite ripped class planned. I love my ripped class and I've missed it so much! I haven't been in far too long! My official training doesn't start until November 3rd, but I'm just enjoying myself seeing how sweaty I can get. I guess Jason better get use to the stinky, sweaty Shelly!!

What are you training for? Is anyone out there running CIM this year? I live in Sacramento and would love to meet up with you!

New Training Plan

I have a new training schedule that I will be starting on November 3rd. My newest half marathon (#4) is Lucky 7. It takes place on March 9th and I'm totally excited!! I can't wait!! I haven't run a half marathon in over a year (I have run other races since). So, my new training plan looks like this: 

Monday nights, I will run a 5k (inside on tm or preferably outside),

then head over to my ripped class that I  love so much (which happens to work out of the hell out of my arms).

Tuesdays, I will work a minium of 20 minutes on the stairs (and I will grow to love them again),

then an hour of yoga. After yoga, I will work my legs on in the weight section of the gym. 

Wednesday, is time for another 5k, and a 60 minute spin class, head home for at least 20 minutes of core work.

One of my favorite things I've been eating is greek yogurt.My favorite flavor is blueberry or cherry.

I can already feel the work that I've been doing. When I get home and get my things done for the next day, I relax on the couch with the kittens.

One of my greatest desserts of the week was a non-ice cream banana split. It includes: a split banana, peanut butter, chocolate syrup and chopped almonds. 

When is you next race? What does your training plan look like? What is your "go to"snack, or dessert lately?

Best Running Week So Far

All week, I have been running outside and loving every minute!!! I

I've been running after work (about 5). I'm so use to it being blazing hot and dreading the heavy breeze. Well, this week, it's been in the low 70's with a heavenly breeze and nice, warming sun. It's almost my prefect running weather (perfect=60 degrees, sun, but a little mist in the air).

On Monday night, I ran my usual 5k route. I loved it! I've also been testing out a new product (can you guess). As soon as I test a little more a review will come your way.

It was a great run, but when I was at that wedding on Saturday, and in heels, I got some gnarly (yes, I said gnarly) blisters. The biggest one was on my pinky toe. I completely forgot about it, so I didn't cover them up. Well, about 1/2 mile into my run, I felt them.

Last night, I didn't want the blisters to ruin my longer run, so I took care of  them early. A couple of band aids made my night!

I had a couple of major stop lights on this run, so the time isn't all that bad (I don't stop the time while I'm stopped). 

While I was on my run, I was enjoying listening to my music and watching the cars drive by (rush hour traffic) and I wasn't paying any attention to where I was running. I ended up at a dead end pathway and almost ran into some bushes at the end of a 4 foot drop. I'm sure glad I noticed before I went off the edge. That would have been embarrassing!

Even though that mishap happened, I still had a great run (and my blisters didn't even bother me). Here's my super happy smiley face that was caused by the greatest run of the week, so far...

When I got home, my calves were already starting to get tight (I haven't really pushed myself in a long time, for that far), so I needed to wear some compression gear. I knew I couldn't wear my compression socks (because of the blisters on my feet), so I remembered I was given a pair of  RecoFIT compreession calve sleeves to try out. I  put those babies on and within 5 minutes (not exaggerating), my calves were already feeling some relief. 

Here are a few modeling shots I took (myself, yes, I'm proud). 

The material is very soft, and soothing, they feel great!

Here's some information from their website:

* RecoFit’s calf compression components superior design and materials include GreatFiT ™ -- Gradient Recovery Exercise & Activity Technology -- delivering gradient compression where it’s needed most to reduce negative exercise and travel effects and maximize recovery. Careful pattern-making and construction provide gradient compression from the ankle up towards the knee, helping to return the blood to the heart.
* Resistex Negative-ion circulation assistance through Resistex™ carbon yarns increases blood oxygenation and supports the immune system as well as offering ribbed massage, compression, moisture-management and breathability.
* Superior materials featuring the finest breathable and most comfortable Italian fabrics and flat-seam construction that do not bind or irritate. The contour and cross-grain-cut of the fabric provides maximum compression benefits.
* Versatility and performance: Recofit components are more versatile and specific than shorts, tights or socks.

Check them out!!!

Any funny running stories lately? Have you fallen into a puddle of water or stepped in dog poop or stopped to smell the flowers?

Maid of Honor by Day...Runner at Night

My friend of  15 years got married on Saturday. I was her maid of honor. This was my first time being a maid of honor. It was fun. Jason was her photographer. Here are some shots from the day.

I can wear something else besides running shorts!

I'm signing the paperwork, making it official.

The wedding party.

She was (and is) so happy!

After a couple of beers, I got my nerve up to make my speech.

Me with the crazy couple.

The wedding was at noon and I had been up for a very long time running around in my heels (which I rarely ever wear) and I was beat afterwards. I immediately hopped in the shower and got into much more comfy clothes, which just happens to be something dealing with running. 

It was a very long and tiring day, but I would do it again for her any day (but running shoes are so much more comfortable).

How was the last wedding you went to? When did you get married? I've been married 7 years and couldn't be any more happy. It was the best day of my life!!