More Bang For Your Buck

Training can be is incredibly time consuming. Any kind of health regimen and workout program can be. So how can you make time for other things while still getting your sprints, hills, tempos and long runs in? Here are some ways to double your running productivity:


"Doubling up is great for targeting different systems in one workout—speed, strength, mental toughness, and more—which makes you fitter and better prepared for race day," says Susan Paul, program director for Track Shack's Fitness Club in Orland.

LONG RUN + GOAL PACE:
Depending on the distance you are aiming for, run the first 2/3 at your long run pace...usually about a minute slower than race pace. Then for the final 1/3, pick up the tempo and finish at race pace. If you're running more than 16 miles, use the same formula, but only run the last three to four miles at marathon pace.Then follow with a cool down.

MILES + SPRINTS:
This one is my favorite, because it is really similar to what could happen in a race. It trains your body to slow down to race pace after a spurt of speed, as if you were passing someone in a race. Because we always are, right?! For this workout, run 1 mile at or above race pace, followed by a 400 meter in a much faster pace. Repeat this for a few miles, then follow up with a cool down.

RUN+STRENGTH+RUN:
A combo like this helps the legs push through that heavy feeling that you sometimes get in the middle/end of races. Start with an easy 2 or 3 miles. Next do a set of squats, lunges, and calf raises and repeat 3 times. Then finish with another 2 or 3 miles. Your legs should feel this one!


HILLS+FLATS:
Most important about these two is to teach your body what it feels like to put forth consistent effort. Hills are obviously more difficult, but when follower by a flat you want to recover while picking up the pace and preparing for the next hill. A treadmill helps to control speed, and you need to pay attention to effort. When running up a 2-5% grade for 2 minutes you should feel the same effort as when you are at 0%. So you will need to up the speed.

 Happy training!


P.S. A lot of these could be done walking or on the eliptical! No need to be a runner to get a great workout. Also, these can be pretty strenuous on the body. So be sure to follow up with fuel and a cross training day if you were pounding the pavement for a while.

Blood Sugar Check

When I cam across this article on blood sugar I was quite intrigued. In recent years hypoglycemia has been talked about frequently, many people thinking they have it because of the way they feel when they haven't eaten in a while. Headaches, forgetfulness, depression and lack of sleep were all the things they believed to be symptoms. Well, it turns out that hypoglycemia isn't as wide spread as we thought. No doubt there are problems with blood sugar that we can all work on, and we all need to be aware of.

Source

 "Careful studies proved that, aside from diabetics, very few people have blood sugar that gets seriously out of whack. Good thing, too, because persistent hypoglycemia is a signal that something is very wrong. 'The diseases that cause hypoglycemia are serious, with major health implications,' says Mayo Clinic endocrinologist F. John Service, MD, a longtime expert in the field. Which doesn't necessarily mean that your mood and energy swings are unrelated to blood sugar. If the hormones that regulate it are just a little overeager, you may be prone to a host of unpleasant symptoms that have nothing to do with being ill or abnormal, and everything to do with the way you eat."

So what can we do to help out our blood sugar woes? Here are some tips:

1. Begin with Breakfast - Not only should you make a point to eat breakfast every morning soon after waking up, but you also must eat one that helps your blood sugar. Beware of the fast-burning simple-carb breakfast (donuts, cinnamon rolls, sugary cereals) that causes blood sugar to spike and then dive, pushing your body's alarm buttons. Instead, begin the day with a meal that includes protein and a little fat, both of which delay the absorption of sugar into the blood and take longer to digest. Or some good whole grains.

2. Don't Let Yourself Get Too Hungry, and Don't Let Yourself Get Too Full - When you go too long without food, the next time you see food you devour it. You know what I'm talking about. And usually the stuff you devour is the stuff that spikes blood pressure. So eat smaller meals frequently. But also beware of overeating. It takes your body 20 minutes to recognize it is full. If you think you are still hungry after a snack or meal, wait 20 minutes, drink some water, and reassess.

3. Fuel Workouts - Be sure to properly fuel before and after workouts. Your body needs food to exercise, and then it needs food to recover.

 4. Beware of Caffeine - There is some evidence that caffeine can increase sensitivity to low blood sugar, and make the symptoms much worse.

 5. Pay Attention & Plan Ahead - Be aware of when your body usually starts to slump, and plan ahead with a snack ready or eating a little something before it happens. By being aware of when blood sugar drops you can save yourself from some uncomfortable side effects.

Gone Greek.

I think you know what I’m talking about.

Greek Yogurt!



It’s a pretty big craze right now…and for many good reasons too! (More than just the yummy taste…)Let’s take a look at some of them:

• protein: Greek yogurt usually has about twice the amount of protein as regular yogurt
• high taste with low sodium: Greek yogurt has lower sodium by up to 50%…yet it still tastes fabulous
• low in carbs: not only does this mean that it is nice for those wanting to watch their carb consumption, but it also means it is easier to digest. Less carbohydrates = less lactose (the sugar in dairy that is hard to digest)
• texture: because of the way Greek yogurt is made (strained), it has a thicker and creamier texture than regular yogurt, which really helps you to feel satisfied after eating it!
• yogurt cultures: these are the good bacteria found in yogurt, also known as probiotics. Your large intestine needs these “good” bacteria to function. These good yogurt bacteria boost our immune system, which then helps the rest of our body function properly, helps prevent illnesses and ward off infections.

What better way to celebrate this yummy stuff than with a cookie recipe?!

Chocolate Chip Yogurt Cookies 


Mix together the dry ingredients: wheat flour, white flour, baking powder, cinnamon, brown sugar and oats



Then mix together the wet ingredients: yogurt, canola oil and honey



Mix together the wet and dry, then plop them on a cookie sheet and flatten out a bit and top with some chocolate chips before putting them in the oven.




Bake, cool, and enjoy!

(although this picture looks the same as the above one, they are cooked and about to go on the cooling rack!)

Chocolate Chip Yogurt Cookies

3/4 c. wheat flour
1/4 c. white flour
1 t. baking powder
1/2 t. cinnamon
1/4 c. brown sugar
2/3 c. oats
1/2 c. honey
1 c. yogurt
1/8 c. canola oil
chocolate chips

Bake at 350 degrees for 17 – 20 minutes