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Archive for the ‘running’ Category

Here’s a little side post…

I’ve been struggling with my workouts lately. So here’s a 14 Days back in shape plan 🙂

Feel free to follow it!

BACK IN SHAPE

14 (tonight!)
30 min cardio + 15 min UB weights

13
run 5 miles + abs

12
Insanity DVD w/ boyfriend

11
run 6 miles + Abs

10
Bike 20 miles + swim(1st lesson)

09
Run 7 miles + UB + Abs

08
Bike 20 miles + swim AM
TM sprints 20 min. night

07
Run 3.5 miles + Abs – EASY

06
Jillian DVD – AM
Bike 15 miles

05
Run 7 miles

04
EP 30 + UB + Abs

03
Bike 20 miles + swim

02
Run 5 miles + Jillian

01
EP 45 + Abs

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Do you ever feel those last two days/weeks/months have been everything BUT healthy? no exercise, a lot of “specials”… And at this point, getting back on track seems almost impossible – especially that first step, right?

Well, I’ve got news (or just a reminder) for you: not only is it “possible”, but it’s actually very doable!

.
Step #1:
Acknowledge that it starts Here and Now. Not tomorrow after that business trip of yours.

Step #2: Identify that barrier between you and your exercise: is it physical, psychological or a hibrid of both?

  • Ex: It’s been three days  I have not exercised at all and have not been eating well to say the least – I STILL feel full and bloated, etc. Even my daily gigantic water intake was out the window!
    Needless to explain how I feel… but it’d be pretty close to an old, dried-up, very slow… something!
    Just the thought of going on a 5 miles run seems to be straight out of a Fairy Tale/Fantasy book… Heck, I’m not even sure I could do a mile right now!
    As sad and pathetic as this is, I KNOW I don’t have a choice: the more I wait, the harder it’s gonna be, and quite frankly, I can’t bare the thought of anything harder than that, so onto phase #3!

Step #3: Fix it, step by step!

Here’s what I’m gonna do:

  1. Pick up my dear bottle of water and never let it leave my side… ever again! (OK – maybe just for the next couple of days)
  2. Go for a walk with my new BFF Aquafina. That will make me realize my legs are still capable of moving (thank god!) and well it’s a great way to fill that lunch hour!
  3. Finally, I feel almost ready to tackle the monster: I lace-up my running shoes, do 10-20 push-ups to get the blood flowing (really it just makes me feel really BAD-ASS!!) and head-out the door… Without giving a chance to my mind to convince me otherwise! I’m not going all out, just a nice and short run is enough to get my motivation back on track so tomorrow I’ll have a great souvenir of it and will want to do it all-over again!

OK: I talk the talk, now onto walking the walk! – Literally 😉

What are your “Back on Track” stories and tricks?

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Scoreboard

→ Check out the Latest Challenge Here

Last Friday, I started the “Race Day Challenge Series”  with a Core challenge. Success? Marie rocked it with over 500 crunches. I did about 320. Since we all need stronger and more defined abs (it’s never enough, is it?) I decided to keep this as an ongoing challenge. This week’s goal: 1000 crunches (turned in before next Thursday, Jan. 28th 11:59PM). I know Marie’s up for it, and I know I am! So join the ab-party(Hah!) and bring in anyone you want! Click the Green Apple to see the updated scores!

Here are a couple reasons why you want a stronger core:

  1. It just looks great!
  2. Enhances running performance (better posture, less pressure on the joints, stronger stride, etc.)
  3. Enhances swimming, biking, and most sports performance
  4. Helps maintain a good posture (a good posture is always very well perceived by your peers and coworkers!)
  5. For those trying to lose weight, a tighter midsection decreases the health risks of Diabetes, heart conditions, high blood pressure, etc.

Join in the Core Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it 🙂
Update me as frequently as you can by leaving a comment on the wall!

– Kloé

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Hello runners, walkers, or whomever you may be that are using your knees… Yes, that’s pretty much everyone! Recently (last October) I had to stop running to my great horror. And that lasted for about two and a half month(!!!) until late December. How many of you have had to reduce or stop completely your training because of a nagging knee injury? My assumption is MANY! This whole thing led me to research on the subject in order to prevent its recurrence . But before to “fix it” we need to understand it:

What is a “Knee Injury”?
There are many different kinds of knee injuries, but the most common kind is certainly Chondromalacia, also referred to as “Runner’s Knee”. Basically it is a tear/overuse of the cartilage under your kneecap, resulting in pain, inflammation and irritation. Sounds pretty awful, but the good news is that it can heal – given you do the right thing! Oddly enough, it seems to affect mostly young or healthy individuals, especially runners, cyclists, skiers, or soccer players.

What Causes it?

  • Overpronation (when the feet roll inward too much)
  • Weak or fatigued quadriceps
  • Muscle imbalance between the quadriceps and hamstrings
  • Running on inclined ground
  • Overtraining (yes, I know it’s annoying!)

How Do I Treat It?

  • REST! (and I mean it) Any other activity hurting your knee (walking, going up the stairs, etc.) will only further the irritation of the cartilage.
  • Ice your knee for 15 min. at least twice a day
  • Stretch your quads and hamstrings.
  • Start a knee strengthening program that will improve the balance of the muscles around your knee.
  • Once your knee is better(usually 4-6 weeks), start running (or whatever it is you do) gradually, and make sure you warm-up properly. Don’t go all out within the first week!

Prevent It!

  • Stretch, strengthen your muscles (quads, hamstrings, hip abductor) and work on balancing exercises.
  • Never run on a worn-out shoes (after 350 miles, hit the store)
  • Incorporate rest days in your training, and non-impact activities such as pool-running, swimming (which I really need to learn!) or biking on low-resistance high cadence.
  • Avoid running on concrete surfaces when you can, and hit the trails, or even synthetic track which is more cushiony.
  • Stop if you ever feel pain, and take the next day off!

Are you on a knee-injury break but still want to stay in shape?
Join me in the Core Challenge… You still have a couple days left 🙂

– Kloé
kloesblog@gmail.com

What’s your story on knee injuries?

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Ouch, so this past week was a definite flop when it comes to working out. I got sick with a pretty bad cold which stuck to me like bad weather sticks to Cleveland… Hahaha, I couldn’t help it 🙂 On Saturday, I went for a short run (3,7 miles), and I was so sore afterward… which is NOT normal, so I’m easing back into it this week. Here’s a 34 day workout plan that I shall follow religiously:

34: 45 Cycle (noon) & LB+Abs (no cycling but 50min DVD UB+LB+Abs.)
33: SR 3,7 miles + Abs (and it’s done! rough run though, since I was VERY sore from yesterday’s DVD)
32: TM Sprints & Abs+UB (I have to explain: recovering from that cold seems to be harder for my body than I thought. I am more sore than ever even after what I’d consider light exercise… so I had to give my body a rest today! Still did a 45min walk and abs)
31: PR 5 miles + Abs (Still recovering !?!?!? but I did do Abs!)
30: Off! (sat) (Short 3 miles run and Abs)

—- This week is off… but the next will be back on track 🙂
29: EP 30 & Abs+UB —– 01/24/10 (Exercise TV 40 min. “Rock Hard Total Body” w/ Marco Reed  + Abs)
28: LR 7 miles + Abs (2 miles + Abs.. Busy, sore, and getting back into it)
27: SM or TM 30 & LB+Abs (6 miles)
26: SR 4 miles + Abs (No More Trouble Zone DVD + Abs and 5 min. TM cool down)
25: TM Tempo (45 min) & Abs+UB (TM Tempo 45 [15-20-10 ] 5.2miles + Abs + 30 push-ups)
24: PR 4 miles (TM 4 miles + 30 plyo)
23: Off! (Mall walking… no really just shopping! ;-))

22: EP 30 & Abs+UB —— 01/31/10 (No More Trouble Zones DVD + Abs + 35 Plyo)
21: LR 6.5 miles + Abs (Blah!)
20: Cycle45 (noon) & Abs+LB (6.5 miles + Abs + Plyo)
19: SR 3,7 miles + Abs (EP20 + No More Trouble Zones DVD)
18: TM Sprints & Abs + Plyos (TM 30 sprints & Abs + Plyos)
17: 4.5miles + Abs (4.5 miles, legs are stiff)
16: BK 30 (easy)

15: Superbowl!! DVD —— 02/07/10
14: LR 7 miles & Abs+UB
13: EP30 &  DVD
12: SR 4.5 miles + Abs
11: TM Sprints & Abs+UB
10: PR 3,7 miles + Abs
09: Off!

08: EP30 & Abs+UB —— 02/14/10
07: LR8 miles + Abs
06: SM 30 & Abs+LB
05: SR 4 miles
04: TM Tempo 45 & Abs+UB
03: PR 5 miles + Abs
02: Off!

01: LR 9 miles + Abs
00: Off to Puerto Rico!!!!

Yes, you read that right, I’m going to Puerto Rico!!! I am so excited, since it will be my first tropical vacation EVER! I’ll make sure to post some pictures when the time comes 🙂

– Kloé

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Check out the Core + Plyo Challenge!

This Challenge is CLOSED

It’s Friday!!! And that means the all-first “Challenge Day”, designed to encourage people to stay active and healthy!

Goal:
250 Crunches (any way you want them!)
Lenght:
One week, so get started!
Who:

You, me, and everybody you can convince to join. Make it a family challenge if you’d like!
Deadline:
By Thursday 11:59PM, send me your Crunch Count, with your name (and names of everybody you convinced to join!) and if you’d like,
share with us how YOU do it!
Benefits:
Other than a slammin’ six pack, you will run faster! Yes, you heard me: a stronger core will give you a nice speed boost! So while it doesn’t replace speed work, it certainly will help!
Costs:
A whole lot of will power 😉
Winner:
All of you! To see the scores, Click the Apple Core!

* If 250 seems a lot for a week, look at it this way: 36 crunches per day and you can do half in the morning and half at night!

Click It!

So here are some mini-guidelines:
– Planks: 10 sec= 2 crunches
– You can use your Abs DVD, just make sure to count how many you do!
– Be honest about it.. otherwise it’s no fun!

Get to work and don’t forget to bring in as many people as you can!

– Kloé
kloesblog@gmail.com

Question #3: What’s your favorite Ab move?

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