Deck of cards

I love to workout with my husband.  It's hard at times because we run different paces and are at different levels when it comes to strength training but we have managed to find ways to work out together over the years.  He keeps me so motivated and I have tried many things I would never have tried on my own...and I am healthier for that!

Recently, I have been learning about the benefits of strength training for weight loss. I used to think if I just ran and ran and ran I would off set the calories I ate.  But I am learning that becoming lean and burning calories is most effective when you add in strength training or even plyometric work outs.  So now We usually have one rest day and then alternate running and strength.  

A typical week looks like this: 

Sun-alternate strength training such as this Deck of cards work out

Mon-recovery run-middle distance

Tue-Body pump at the gym

Wed-Speed work and shorter run

Thur-Body pump at the gym

Fri-Rest

Sat-Long run

Here's a great little article from RUNNER'S WORLD about it all.  It touts the following

1.  Muscle burns more calories: 

"Your body typically uses about 4.5 to seven calories per pound of muscle every day. If a 160-pound runner with 20 percent body fat increases his muscle mass and lowers his body fat to 15 percent, he'll burn an extra 36 to 56 calories a day at rest—simply by adding muscle."

2.  You'll be more efficient:

A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. 

3.  You'll be less injury prone:

  If you increase your strength, you'll also increase your joint stability, reducing your risk of repetitive stress injuries," says McCall, citing a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well.

Between my chiropractor and what I have learned about workouts I know this to be absolutely true!

So this brings me to the title of this blog... a fun little workout for my husband and I that really mixes it up and makes for a great work out!

The Deck of Cards

We choose 4 activities.  We try to choose things that will allow us a total body work out.  You might want to do  it multiple times a week arms one day, legs one day, core another.  We run for a mile or about 5-10 minutes to warm up.  We like to set the timer on our phone and try to move quickly from one to the next.  It keeps the cardio up and we try to beat our previous time if we can.   

Our 4 go to activities are.

goblet squats

Weighted ball sit up with partner

Burpee

and the pull-up

I use the machine at the gym and the hubs starts with pull ups then he adds a box for one leg or switches to the machine if he needs too.

BAM!  You're welcome!

This work out business has me stumped

I plan my menus, I make a grocery list, and I work out according to our planned schedule.  So why am I not losing any more weight right now?  UGH!

Three weeks straight.  Lost .4 lbs.  There is a point before that 4.

As in not even half a pound!

Hubs is so encouraging.  I know he is right.  I am gaining muscle.  

The motivation is the weight loss, feeling better and how my clothes fit.

Luckily my energy increase has been great.

I don't know if it's because 

I am healing from the vocal cord paralysis 

(I was exhausted at the end of every day)

or 

it's all these supplements and this healthy eating

or

it's the exercise (endorphin's)

or

it's just less weight on the bod gives you more energy.

It's all good either way :)

So...research.  You got it.

Strength Training Weight Gain Explained by Pink Lemonade's Blog

Tom and I continue to increase our weight for resistance weekly, increase our speed in speed work and training and increase our long runs on the weekends.  We have been doing this for the last month-about the time I have been stagnant with the weight loss.  

So the plan?  Gotta have a plan.  Keep it positive.  

Use this to motivate.

I am not gaining so that is good news.  I am staying the same.

I will continue to lift and increase weight and distance until we go on spring break here in a couple weeks.

At that time, it's inevitable, that we will not be able to do the level of weights the entire time we are gone.

That will be our back off period to let our bodies rest before we do another increase.

Sort of like when you are training for a half or marathon.  

You run with a 10% increase for several weeks in a row then you back off a week on mileage before another increase.  It makes you stronger and recharges you both physically and mentally.

So they say.

I ran one half marathon and I was ill prepared at that time.

I have done many training plans and been successful at increasing my times and distance though.

It works!

Here is our weight training work out

SPARTACUS

We took this from the Men's Health Website.

I have to take a few options but it works well for both Tom and I.

I want to add some core training.

We run for 10-15 minutes before and after for a total of about 3 miles.

We do this on Sundays and then Body Pump two other days.

Tomorrow we do a long run.  We're thinking in a town nearby instead of here for a change of scenery.

I am sure the trails are a muddy mess right now.  

I'm not opposed to getting my sweet shoes muddy but not that muddy.

The route looks like a 10k minimum (we are going to see how we feel) with a gigantic hill!

I am really excited also to try out some natural ideas for fuel during the long runs.  I liked a page on Facebook called Distant Runners and asked if anyone had ideas for clean (not processed ) energy on the run.  I got lots of help!  Love those Running Community Sites!

Click HERE for 

Ciara's Chocolate Peanut Butter Energy gel recipe.  

An all natural version of GU

Click HERE to go to Ciara's Blog
and get the recipe for this recovery drink shown above.

I want to try this recipe for a natural energy gel

but tomorrow I am going with just straight organic honey.

Click HERE for Ciara's energy gel

And a bonus thing I learned about the honey that I will need to test out...
My friend Shelly says that I should use local honey.  It helps with the allergens because the bees collect the local allergens.  COME ON SPRING! Mama needs to get to a farmers market!

As for other dietary concerns related to fitness...

The toe is unchanged.  My painful knees from all the squats are taking front and center now on the annoyance scale.  My podiatrist suggested putting Biofreeze on my sore joints before my run and I have to admit I think it's helpful.  I have taken anti inflammatories she prescribed by try not to.
I worry a little about taking them.

Read about that HERE from Daily Spark
In a nutshell, it hinders your bodies natural response to healing itself making it take even longer to recover.

The reason, these meds have been shown to decrease tissue regeneration, decrease collagen repair, as well as increasing gastrointestinal and kidney issues when taking them over a long period of time. And because they are also a pain reliever, these meds can mask pain, therefore a runner may run through an injury unaware of the damage that may be occurring.

I like this article on what eating anti inflammatory foods can do to speed your healing process. BodyBuilding.com

I'm chowing the salmon for now ...... and pineapple.Icing the knees and the toe in prep for tomorrow.

Happy Friday guys!
Next week for motivation I am going to take my measurements again.
Nailbitter, I know.  Ha Ha

Histamine.

I am no expert on distance running.

I like to run and I am slow so the challenge of running far suits me.

Those squats I do at the gym are perfect for propelling the junk in my trunk!

I burn lots of calories and it doesn't really bother my cardiovascular issues like allergies and asthma.

Except.... for how I will later explain in this post.

Today hubs and I set that alarm for 4:30!

Coffee.. and you guessed it :poop:

Dress and out the door.

There we are at 5 am in the driveway heading out.

Look we're smiling.

The run was over 10 miles-to Peoria where my husband works.

We didn't know what the trails would be like.  It was fairly clear the first couple miles. 

A few icy patches.

Then this...

For someone who likes to trail run I don't know why this wasn't fun.  

It was already trampled on and then refrozen so my knees were killing me.

It was slow going for a bit.

We made it to East Peoria and up that hill on the bridge by Walmart.  

Running at times a 9 minute mile pace and others an 11 minute mile pace.

I ate figs and half a banana trying to keep from putting things that were too processed in this body.

Done!  SAWEEETTT!

Then it starts.

Histamine.

When this first started happening over a year ago I had no clue what was going on.

Allergies?  Asthma?

Then it happened inside too but mostly outside.

I'd use my inhaler.

No help.

For hours or should I say FOUR hours I would wheeze, cough, sneeze, eyes watering, runny nose.

Miserable.  Can't sleep.  Congestion.

Two allergy meds, an inhaler and benedryl couldn't help.

Then....research.

I am overheating and when some people overheat they produce histamine.

The best and most natural healthy answer?

Get your core body temperature down as quickly as possible.

Douse your head with cold packs or cold water or cold air.

Anything but quickly before the inflammation starts.

So there in the ELM parking lot in 25 degree weather I stripped down all but my base layer.

Windows open in the van.

Trying to cool myself.

It works!  It took about 10 minutes but it works

Now....

Eating this concoction of leftovers at 10:15 because when you get up at 4:30 and run 10 miles you are hungry for lunch at 10!

Happy Friday!

Trail Running

Ahhh the outdoors.  I just love it.  It's weird because I hate being cold and I have this crazy wavy hair that makes me look like Einstein when it's humid.  But for whatever reason let me run outside and it's a good and satisfying day.

So this is a picture of the Hubs.  We went to a trail near our home to scout out a race course for a trail race coming up in May.  It build my confidence up this way...running the course several times so I know it's something that I can do.

So, we come to this spillway and there is NO other way across.  I tip toed out to that huge concrete block.  Hubs tried throwing other rocks to make a path across...no luck. Then he hoists me up before I can argue and carries me fire man style across the way.  With soaked shoes we had to run over 2 miles and I was so worried but we ran-cutting off a bit and he said he warmed up just fine.  I can't imagine. He's my hero tho.

I got these new kicks this week just for trail running and I super love them!  I tried on some much more expensive Solomon's but they were just too narrow for me.  I got these at Kohl's for $70 but used Kohl's cash so can you say FREE!  I need a wide toe box because they swell and I get blisters and what not.  I bought these puppies a whole size and a half bigger but they grip great and I feel so legit!

Trail running is new for me these last two months but it really makes me feel like I am incorporating strength training and running. The pace is great as we often walk the hills and it gives me time to recover.  There are tons of runners in our area that just say when they are going out and you can join them and we've done that a couple times to learn the courses.

Looky what I got at my first race....a 4 miler in January

That's no participation medal folks.  That was 3rd in my age group (sure there were only 6 of us who cares). Next time I shoot for....actually just finishing.  I'm not very competitive like that.  Ha Ha