Cocoa, Caverns & a Cat

Hello Friends!

It's kind of weird that I'm always apologizing for the long gap in between my posts on this blog. Even weirder, is that I'm apologizing for something that not even a single person has complained about! So... you can officially count this as my final apology for not writing regular posts. I will continue to post things all willy-nilly and everyone shall be happy!

Now, let's get down to business. And by business, I mean talking about me. Well, me and running. And a few other people too. It's the beginning of the 8th week of 2013 and I've completed three races thus far. The first was the Cocoa Wild Woman 5K (in coordination with the Cocoa Women's Half Marathon &  Half Marathon Relay). The second was the Natural Bridge Caverns 10K Trail Run, and the third was the Toyota Texas Street2Feet 5K. 

The Wild Woman 5K was really fun and a great way to start off the year! I did the race with some of my friends and fellow members of the Women's Running & Social Group I belong to on Meetup.com. There was also LOTS of chocolate at the finish line and I was presented with a medal for achieving a new personal record of 32:07! Just kidding, everyone got a medal, but I like to pretend that since it was my first running medal and a PR that's why they gave it to me. 

Before the race

During the race, about 2.8 miles completed

My PR Finisher Medal

Next up was the Natural Bridge Caverns 10K Trail Run. There was also a 5K and a Half Marathon, the half started inside the caves (apparently it's the only race in the country that starts inside a cave). This was my first 10K and I was rather nervous...as evidenced in these photos: 

Also, I forgot my headphones and was a little freaked out by that. It turned out to be a non-issue though once I stuck my phone in my sports bra and blasted my music as loud as possible. There were more than a few annoyed looks thrown my way but whatevs, a girl just needs her running music, ok? I knew it was a trail run because the title indicated so, but it was a little rockier than I expected. But on the plus side, I spent on a lot of effort concentrating on not rolling my ankle or tripping, so it helped to distract me from the length of the course. However, I was not at all fooled by the hills.

Overall, it was a great race. I finished in 1:10:50, which was 5 minutes faster than my goal of 1:15! After I got to the top of the hill and past the 4 mile marker I started feeling that 'I can do anything!' feeling, and it was AWESOME. I kept up a good pace during mile 5 and then for the last mile I really kicked into high gear, finishing my fastest mile time ever of 9:26!! Erik & Deb were my personal cheering squad/paparazzi and it was so nice to see their smiling faces as I crossed the finish line.  

Last up in this chronicle is the Toyota Texas Street2Feet 5K. I ran this race just last Saturday with my future sister-in-law Heidi, her fellow bride-to-be Katie, and two of their bridesmaids Lara & Martha. It was a pretty chilly morning (for South Texas anyway) so we stayed in the car enjoying one another's body heat until about 5 minutes before the race. Though we stayed warm before the race, my muscles weren't exactly warmed-up for running and my calf and shin muscles were pretty tight--must remember to warm up and stretch before every race!! We ran around downtown, passing by the Alamo and other downtown San Antonio landmarks. 

I finished with a time of 32:20. At first I was a little upset that I didn't get another PR, especially since both the Wild Woman 5K and Street2Feet 5K were in downtown SA and hello!? I had just done a 10K, surely I could get another 5K PR! But then...I consulted my handy RunKeeper app, and discovered that even though my official time was 17 seconds slower, my average pace for the Street2Feet was 10:33, a full 18 seconds faster than my average pace for the Wild Woman 5K. So I'm calling it a win. The race was merely the beginning of a very fun and exciting bachelorette weekend, thanks again to Katie for taking care of my registration for the race! 

Katie, Lara, Martha, Heidi & I
Post-race, plus cat

I Have a New Motto, Again.

Oh hey there! It's me Lindsay. You might not remember me since it's been so long since I posted anything on here. But have no fear, I have NOT given up on working out. I only gave up on CrossFit, because that sh*t is expensive. Like, seriously. The gym we were going to was really great and I loved the sense of community and how I felt like I was accomplishing something new every time. However, I simply will not pay $200 per month (on top of the Gold's Gym contract I'm still in) for a sense of community. Sorry CrossFit. 

Annnnnyway....in case you missed it on Facebook, these days I've been running. With some excellent recommendations from my facebook friends who run, I've started using RunKeeper and I'm following the Hal Higdon  10K Training Program for Novices, which can be found here if anyone else is interested. I'm 3 weeks in to the program and so far I've really surprised myself. On Sundays I do the longest run of the week, and this past Sunday was 4 miles. And I ran the entire thing without stopping!!!! Sorry for all the exclamations, but I just get excited thinking about it! 

In the summer of 2011 I was gearing up (btw gearing up= talking about and not training) to run my first ever 5K. One day I was chatting with Heidi (my lovely and beautiful future sister-in-law) and her dad about the race. The conversation went something like this:

       Me: Yeah, I'm doing this 5K soon and I'm pretty nervous about it. I've never even ran a mile.

       Heidi's Dad: What? Everyone can run a mile. 

       Me: No, I don't think I can. I couldn't even do it when I was in middle school or high school. 

       Him: Well that's only because you didn't try. 

       Me: I tried, but I'm just a really terrible and slow runner. My goal for the 5K is to run it under 36 minutes.

       Him: That's barely jogging....

So, I was a little miffed by this conversation because I knew that I wasn't runner and never had been. 'Maybe we're not all good at running ok?' is what I was secretly thinking. However, it turns out I was completely freaking wrong and he was right. With a little practice and mental adjustment, we can all be runners (even if you start out slow like me). This all kind of clicked for me the other day when I found this (specifically #2) on Pinterest: 

So, I'm definitely guilty of #7 and #8. I wear cotton almost every time I run, but I faithfully wear a hat because my eyes are sensitive to light and I don't have/want any fancy running shades. And, I'm pretty sure Santa/Mark is bringing me new running shoes for Christmas because I told him that's what I want. Since I've been such a good girl lately I'm confident I'll find them under the tree. 

Back to my original point...I am no longer guilty of#2. In fact, it is now my new favorite saying: If you run, you are a runner. I've been saying this to myself when going up hills or whenever I feel like I want to stop. And If you need proof, here is a screenshot from my RunKeeper app last Thursday:

Sub 11 minute mile?? Yep, I did it and you can too. I know that even 10 minute miles are slow in the running world, but I don't care. I'm running in Lindsay's world and that's a new personal best. 

  

My Name Is On The Board...NBD

So at CrossFit on Wednesday we had to find our 1 rep max for deadlifts. I didn't really know what to expect as far as what weight I'd be able to lift. 

My partner Claudia and I started with 115lbs (I think) and that was pretty easy. When we got up to 215 it started to feel REALLY heavy and I almost couldn't do it. But I managed. Then, when we upped it to 225 I thought, 'There is no way I can do this.' But I did!!! And, it turns out that Claudia and I lifted the heaviest weight for all females that day! Ok, so in the picture below you might notice that Carrie lifted 295, but she doesn't really count because she's the owner and like CRAZY jacked. 

It's things like this, getting my name up on the records board, that really show me how much my hard work is paying off! I may not have the physique I want or be at my ideal weight YET, but here are tangible results!!!! 

I think I've finally created a successful habit of working out. It's starting to feel routine and I don't like missing a day. While I was on vacation in Illinois I even went to the gym and did a few Crossfit workouts on my own. This may not sound like a big deal, but believe me, going to the gym in rural Illinois is a totally new experience for me. Usually family visits (while super fun and I really enjoy spending time with family, don't get me wrong) mainly consist of eating, sitting, driving somewhere to eat, sitting some more, playing card games, and eating dessert. So, it's a big deal that I did not let being on vacation derail my workout habits or eating habits. Well, ok I definitely cheated on the diet, but I didn't go crazy or anything. Breakfast & lunch were usually pretty healthy and then I saved all the bad foods for dinner :)  

Also, I would like to give a shout out to my mom and Grandma Janet going to the gym with me and making their health a priority!! I hope everyone has a great weekend!!

Love, 

Lindsay 

Being on the Double Dutch Team in 3rd Grade is FINALLY Paying Off!

Tonight was my second time participating in the regular (not fundamentals) Crossfit class and this was the WOD (workout of the day):

For time, 5 rounds of:
15 Overhead Lunges (Rx: 95lbsm, 65f)
30 Double Unders (jump rope)

 Since it was my first time I didn't actually do any double unders. In fact, the majority of the class wasn't even doing double unders yet. What I did instead was 30 singles on one foot, 30 singles on the other and 30 single unders alternating. So, if you can't do double unders you have to do three times as many single unders. Which is totally ok with me because it turns out I have some coordination and have the potential to kick some double under ass in the future.

Why so talented with a jump rope Lindsay? It all stems from my membership in the Double Dutch team in the 3rd grade. We were pretty awesome and even got invited to perform in front of the school board. Yes, that's correct, I once performed double dutch jump roping in front of the Adams 12 School Board. You should be jealous, very very jealous. It went something like this:




Hahahaha not really. We actually messed up our routine and I remember being pretty disappointed afterwards. 

Anyway, back to this millennium, Erik was really struggling with jumping rope, mostly because they didn't have a rope long enough for him. Also because he tends to stomp when running or jumping and that's not good form for jumping rope. While I totally sympathize with him about struggling with a workout or skill, it's fun to feel like I'm good at something again. And since he's so good at like everything, it's nice to switch things up every once in a while. 

Because I was killing it at jumping rope, I was the first to finish, with a time of 12:47. Erik said that means I should have used more weight. Which is probably true, I was only doing 35lbs (prescribed for women was 65). I'm not too worried about it right now. I'm calling this a personal victory! More important than being good at jumping rope or finishing first is the fact that I enjoyed myself and was smiling while working out!!

Dads Are the Best

Since I can't be with my dad this year to celebrate his 60th birthday, I decided I'd just have to wish him a Happy Birthday via YouTube. Love you dad!

Fantasy or Flag? WHO CARES IT'S FOOTBALL!

I'm going to come out and say it...I LOVE FOOTBALL! (American football obviously, not that lame ass soccer.) Specifically, I love fantasy football, flag football and NFL football. College is OK too but I don't get too jazzed about it. Maybe if I went to a college with a big football tradition I'd feel differently. But when I was at Colorado State, football games usually just meant drinking before noon. 

Pre-gaming with Caroline & Allison. Is that a mason jar in your hand Caroline? 

I know that fantasy football doesn't really have anything to do with healthy and fitness. But in my case it kind of does. When Erik and I first started dating for reals (i.e. not in high school) the 2007 football season was about to start. Erik was all excited because he thought the 49ers were going to have a good year and I was all like, "Alright already, who cares about football?" He tried to convince me that whole season that football was great, but I worked nearly every Sunday and the 49ers are rarely on TV in Colorado so I didn't get on the bandwagon...yet. 

The next year our guy friends were getting their fantasy league together and needed one more person to even out the league; I ended up being that person. Erik and I signed up for DirecTV and got the free NFL Sunday Ticket package so we could watch all the 49ers games. The Niners were still doing pretty terrible at that point, but because of my fantasy team I started to enjoy watching football because I cared about which players scored points for which team. 

Now, fast-forward three years. The Niners go 13 and 3, Erik can wear his Alex Smith jersey in public again and I'M THE LEAGUE CHAMPION IN FANTASY FOOTBALL. 

My trophy is prominently displayed in our entryway and I brag about it every chance I get.
(Like real winners do)
Yeah it's a little dusty up there. Stop judging!

Because of all this football madness I started playing on a co-ed flag football team with people from Erik's work. We are halfway through our second season. The first season we lost in the championship game, which was our 3rd game that night. I really like playing and it's great exercise too! Since I hurt my foot I've gotten off to a slow start, but Erik's still killing it, as usual. Watching NFL football and playing fantasy football are pretty sedentary past times, but they've helped me find a new way to stay active and make new friends! 

It's like the ultimate Win-Win.  

Ochostinkos Vol 2- who came up with that name anyway? Not me. 

Flag football friends at the Texans vs Niners pre-season game!

Part II: The Single F Word

Wouldn't it be great if you got here and instead of reading about nutrition, all I had posted was just a HUGE F word that rhymes with duck? Well, lucky for you I am one classy lady so I didn't do that here. I did it here. (Mom, don't click that link. I would never think, say, or type that word.)

What we're really talking about today is.................FIBER!

Wait just a sec, ok? Please don't leave, I'm not even going to talk about metamucil or use the phrase magical fruit (except right now). 

First, what is it? Dietary fiber, the fiber from foods you consume, "includes all parts of plant foods that your body can't digest or absorb" (Mayoclinic.com). When your body can't digest the fiber it goes through your system with ease, thereby helping all the other food you consume exit your body with ease too. Insoluble fiber does not dissolve in water; soluble fiber dissolves in water. They are both necessary and good for your health. 

Second, what types of food are high in fiber? Below are a few basics from each category, for a more exhaustive list click here. 

• Grains 
• Whole-wheat breads and pasta
• Barley
• Brown rice
• Vegetables 
• Kale 
• Spinach
• Artichokes
• Broccoli
• Mushrooms
• Peas
• Potatoes w/skin
• Sweet potatoes
• Fruit 
• Apple
• Asian pear
• Banana
• Blueberries
• Raspberries
• Strawberries
• Oranges
• Peaches
• Prunes--shocking to see on the list, I know!
• Beans 
• Chickpeas (garbanzo beans)
• Lentils
• Soybeans (edamame)
• Blackeyed peas
• Baked beans
• Pinto beans
• Black beans

Third, and most importantly, why should we eat it? 

1. Normal bowel movements! This is the one area of life we should all strive to be "normal." 
2. Prevent hemorrhoids! Bonus prevention: that awkward talk with your doctor where he/she prescribes you a cream for your butt. 
3. Lower "bad" cholesterol! Remember those people in Lafayette, CO who lowered their cholesterol just by eating Quaker Oats Oatmeal? You don't have to eat Quaker Oats or oatmeal, just more fiber.
4. Regulate blood sugar levels! Eating foods high in fiber rather than sugary or low-fiber carbohydrates (like french fries), prevents your blood sugar from those super-highs and super-lows. Also, it helps to prevent type 2 diabetes. 
5. Feel full longer! Don't believe it? Try this experiment: stick a chunk of white bread in one cheek and a chunk of 100% whole wheat bread in the other. Let your saliva go to work...and which one turns to mush faster? The white bread does! Now remember that saliva is just the first step in breaking down foods, the rest of your digestive system is much more effective. Making your digestive system work longer to break down foods = feeling full longer. 

Bored yet? Hopefully not. We're almost done anyway so stop whining you whiney whiners. 

Lastly, how much fiber should you consume? Here's what the Food and Nutrition Board, Institute of Medicine, National Academies recommend:

For me, that's 25 grams of fiber per day. Do I eat that much every single day? No. But I do a pretty good job. Broccoli, apples, bananas, whole wheat breads, pastas and tortillas, black beans and edamame on are on the menu at my house pretty much every week. Eating a variety of high-fiber foods is the best, but we don't always have time, right? If you're looking to up your fiber try buying Orowheat's Double Fiber Bread (6g/slice) or any FiberOne product. I like the Oats & Chewy Chocolate bars (9g/bar). However, buying fresh fruits and veggies and grains in bulk is even better because they're cheaper and use less/no packaging so they're good for your body, the environment and your wallet. And then you feel all warm and fuzzy inside. 

One more important thing to mention, if your diet is lacking in fiber and you'd like to remedy that situation, DO IT GRADUALLY. Otherwise your tummy will get real angry at you. 

Also, except for the Creamy Chive Chicken and Italian Meatloaf (which are intended to be served with high-fiber side like broccoli), all the recipes on my Healthy & Delicious page include lots of fiber! 

Well folks, that's all for today. I hope you learned something new. If you didn't, it's because you're a know-it-all and congratulations are in order. Just kidding! This information is readily available here, here, here and like a million other places on the interwebs. So, I leave you with this gem: