week 11: Session 1 redo DONE!!

Friday was an emotional day... and lets leave it at that. 
I was supposed to redo session 1 of week 11 and honestly I could not see myself running for 1hr on the treadmill, I just had NO motivation to do so. 
However the Girls really wanted to run and I'm really glad I ended up going with them.
So out we went for our Couch-to-5k run, we had a great run and my shins held up really well and I felt so much better after. It was really nice running in a group and just clearing my mind. 

TODAY I ran... before my run I decided to give Vega Sport Pre-Workout Sports Beverage a try. 

This is meant to be taken before you work out to help you sustaining energy, enhanced mental focus and increased aerobic and anaerobic capacity, also replenishes electrolytes and reduces inflammation, joint and muscle pain to assist recovery. 

I mixed the single serving pouch of the Acai-berry in a cup of ice cold water and although it was a bit grainy I have to say that I was really surprised by how good it tasted, not what I was expecting. 

NOW did it do what it claims it does ... I'm not sure. I felt great during the first portion of my run, but not more then normal. I can't say that I really noticed a difference in my endurance or how great I felt. My tummy was actually not that happy, but I'm not sure if that was because of the Vega or just because. 

I will have to give it another try and see how I do the next time. 

on treadmill 

5 minute warm up 

25 minute run, 1minute walk & 25 minute run (51minutes) 

5 minute cool down 

7k in 61minutes 

As always I have no issues with the first 25 minute run, if that is all I had to do I would fine, it's after the 1 minute walk that things fall apart, AND today was no different. 

I'm not sure why I loose momentum after walking... you would think that the walking break EVEN if just for 1min would let me pick up where I left off and continue a great run. BUT it doesn't, it does the opposite... I get sluggish, can't find my stride, I have a hard time keeping it together, all of sudden I hit a wall and want to give it up. I hate that! 
BUT I hang in there today and finished and I felt so accomplished!! 


After my run I had a BIG TALL glass of Green Smoothie  

Todays Green Smoothie had; 1 cup of Almond Milk, 1 Banana, 1 handful of Frozen Mangos, 1 T of Ground Flax seeds & about 3 cups of Spinach.
LOVE that Green Colour... it felt so refreshing after that very sweaty run!! 


This morning while catching up on my blogs I came across Running Diva Mom's post on the  goodies she received from Girls on The Run for her upcoming race. 
What really hit me was the quote on the Tech-shirt;


Sweat cleanses from the inside. It comes from places a shower will never reach.–Dr. George Sheehan 


I don't know why but it just really hit home with me. 


Do you have a favourite quote, that really speaks to you?

Week 9: session 2

on the treadmill
5 minute warm up
Run for 7minutes and walk for 2minutes (repeat 6 times/54minutes)
5 minute cool down
6.5km in 64minutes
Had a fairly good run but towards my 4th repeat I was feeling the effects of the run, feeling drained and my legs were tired.  I know exactly why... I forgot to eat again before my run. Rushing home and getting dinner in the oven, it just completely slipped my mind. I had a pear at 2:30pm and then ran at 5:30pm, so not ideal. I really need to remember how important it is to fuel my body for running. I do see a difference from when I have a pre run snack about 1hr before to when I don't eat at all. 
I came up with a list of Pre running snack that I can have about 1hr before I go out on my run;

• Banana with a tablespoon of any kind of nut butter
• Greek yogurt with some fresh fruit
• Cliff Bar, Luna Bar, or any other kind of energy/granola bar
• about 1/4 cup nuts (almonds, cashews, peanuts, etc...) with dried fruit like cranberries or trail mix
• a WW english muffin with about a tablespoon of nut butter and honey

I might set a reminder on my BlackBerry to eat about 1hr before I plan on running, at least until I get the hang of it and it becomes second nature.


After my run I had a nice refreshing Green Smoothie 

3 cups of Organic Spinach
1 cup of Unsweetened Almond Milk 
1 frozen Organic Banana 
1 BIG Strawberry 1T of Chia Seeds 
1T of Ground Flax Seeds 
YUM!! It was just what I needed after running, I felt 100 times better after.


What's your go to Pre Running snack?

No running for mama

Sorry I've been MIA for a couple of days, I caught whatever the kids had and my throat has been really sore... so no running for me since Sunday. I tried to run today... tried being the key word, but after the second repeat gave up. My legs were fine but my body was too tired, I was out of breath as soon as I started. I just need to listen to my body and rest the next couple of days. The plan is to run again on Saturday.

After my attempt to run I had a nice cold Green Smoothie 

4 cups of Kale
A splash Pom Juice 
1 cup of coconut water
1 frozen Banana 
1T of Chia Seeds 
1T of Ground Flax Seeds 


I've also been having lots of Ginger tea which is know to help with sore throat and Oil of Oregano... really hope to been feeling better soon. I was actually looking forward to running today. 

week 7: Session 3 & Coconut Water

on the treadmill
5 minute warm up
Run for 4minutes and walk for 2minutes (repeat 9 times/54minutes)
5 minute cool down
6.35km in 64minutes
Running is going well, which is a surprise to me. Who would have guessed that I would be able to run for 4 minutes without stopping!! NOT me that's for sure. Last year I would walk for 45minutes and be exhausted, today I put in 64 minutes run/walk and truly enjoyed the work-out.


After my run I had a nice cold Green Smoothie 

1 cup of Coconut Water 
a splash of Almond Breeze 
a splash of OJ
1 Frozen Organic Banana
1 T of Chia Seeds
1 T of Flax seeds 
3 cups of Kale 


This Green Smoothie was very refreshing and just the prefect thing to have after running. 
Today while at the Health Food Store I picked up Vita Coco, I was curious to try it and thought it would be a great addition to my Green Smoothie.  I was thinking it should taste like Pina Colada but no it was a fresh water taste, with just a hint of sweetness.


Did you know that Coconut water contains the five essential electrolytes your body needs to keep nerves firing, muscles moving and to help manage stress. Coconut water twice the potassium of a banana, 15 times more then most sports drinks, no added sugars, no fat, no cholesterol and no preservatives. Coconut water is naturally sweet, only 60 calories for about 12 ounces and hydrating. 
Here are some Health benefits;

• is excellent for replacing lost electrolytes from exercise or illness
• is an all-natural sports/energy drink
• may help promote smoother, more hydrated skin
• is non-allergenic
• is rich in potassium, which helps regulate blood pressure and heart function
• enhances immune function
• contains potent antioxidant

I liked adding the coconut water to my smoothie and can see all the benefits of doing so, but at $1.89 each it can turn into quite an expensive habit.


Have you tried Coconut Water?  What expensive health habit have you added to your routine that you are not willing to go without?

week 6: Session 3

on the treadmill
5 minute warm up
Run for 3minutes and walk for 2minutes (repeat 11 times/55minutes)
5 minute cool down
6.60km in 65minutes
Todays run went really well. I took a friends advise and ran with a 1% incline to keep pressure off my knees. During Wednesday run my knees were hurting a bit and also my hip was bothering me the next day. 
I had no issue with todays run, no pain and my endurance was great. Finished strong, didn't even need a mantra.  Weekend runs are so much easier!! 


After my run I had a very refreshing Green Smoothie

1 cup of unsweetened Almond Milk 

3 handful of Organic Spinach

1 Frozen Organic Banana 

1 Kiwi

1 T of ground Flax seeds

1 T of Chia Seeds

I'm really enjoy my Green Smoothies after running, they help me cool down, re-hydrate and re-enegize. YES they are Delicious !! 
I always feel so squeaky clean inside after having one, I know that sounds funny but I can't explain it any other way.



Have you jumped on the Green Smoothie craze? what's your Favourite Green Smoothie Recipe? 

week 6: Session 2

on the treadmill
5 minute warm up 
Run for 3minutes and walk for 2minutes (repeat 10 times/50minutes)
5 minute cool down
6km in 60minutes
Week day runs are always hard...  work, pick up the kids, make dinner/help with homework and then while the kids are eating with Daddy, I run. Which means I miss dinner with the Family, something I don't like doing... BUT I get my run in and that's important to me right now.
I was ready with my running mantra thanks to Kelly @ Beginning running  for the suggestion "Pain is temporary, quitting is forever". 
I felt confident, my Cardio is improving week by week and finishing the run is becoming easier ... sometimes my butt still feels like it weighs 300lbs BUT I can manage to work it out and finish.  
What I'm really enjoying is how GOOD I feel after the run, my feet are killing, my legs might feel tired but I feel so much better after running.


After my run I had a  Green Monster;
1 cup of unsweetened Almond Milk 
3 handfull of Organic Spinach
1 Frozen Organic Banana 
a handfull of Strawberries
1 T of ground Flax seeds
1 T of Chia Seeds

I try not to eat after 7pm... so that's all I had for dinner tonight, I will be very Hangry tomorrow morning.
My next run is Friday, looking forward to it!!