Sunday, April 17, 2011
Below is my Day 9 5k Training Run.
April 15: Drive home from Texas
April 16: P90X Yoga X
April 17: Run #9!
45 F and sunny, 5400 F altitude
Light shirt, white pants, 1 sock, gloves
6:37 AM: 400 step warm up with Yoga Sun Salutations
Yoga Tip: Squeeze/contract gluts & abs tight to protect your back in Poses #2, 7, & 11.
Keep elbows in on Pose #6; I skip pose #9 and jump feet in from #8 to #10.
6:45: 3.2 miles, 34:14 mins, 5400 steps
Soccer field x2, parking lot, Flat x2, Down, Up
7:20: 800 step cool down, 3.5 to 2.5 mph decreasing pace
Notes to Self
I caught a talk show conversation on "Community Talk 100.3" about Tri Sport Coaching. They have some great runs and training sessions in NM so check out their page, including a Bike Fit session for $75 and link to a free article on the bio mechanical analysis of pedal stroke.
They mentioned in their interview the high rate of asthma in inner city kids, particularly in Detroit, from pollution and low physical activity. (On researching this issue, I also found household allergens, like mites, mold, and dust, and poverty/ poor nutrition, and little to no healthcare were also high factors, as well as pediatric stress caused by poverty, school changes or poor education, and job loss).
Readers: What are your thoughts on this growing prevalence of pediatric asthma?
Hit your runs early in the AM for cleanest air in NM. The good news is, kids are becoming more involved in running events and have great pride setting distance and timed goals they can accomplish themselves. I can't wait for my ACE Youth Fitness course I'll be taking in August; my 5 year old just mastered grapevines and towel hopping and wants to start weight training. Eek!
Thursday, April 14, 2011
Below is my Day 8 5k Training Run.
Time to work out while traveling; luckily my dear Texas friend had gym passes for us!
April 8: P90X Shoulders/Arms and Ab Ripper X
April 9: P90X X Stretch
April 10: P90X Yoga X
April 11: Drive to Texas!
April 12: 24 Lift at 24 Hour Fitness, South Lake, TX
April 13: Zumba at 24 Hour Fitness, Keller, TX
April 14: Run #8!
68 F, 80% Humidity, 700 Ft Altitude; oh my wonderfully hydrated eyes and skin! Ahh!
Tank, run pants, 2 socks
5:45-6:10 AM: 5500 Steps North
5 sprints, 40-60 steps with walks up to 6000 steps
6:20: 200 step cool down
Notes to Self
- I felt so brave heading out to a nearby unknown park with a directions on a slip of paper, sight-unseen. I was easily out of my mind but it was incredibly enjoyable. Thank you, Google Maps!
- I'm not buying any more black workout clothes: My husband made a good point about wearing bright clothes and reflector tape on myself while running. I was on a major road and it was PITCH BLACK outside; I have never felt so close to being road kill!
- At the end of this park driveway toward the exit, I felt like I was jogging the road away from Forrest Gump's house, lined with trees and gravel. "Run, Forrest, Run!" It was stunning... beautiful.
I despise those awful tasks waiting for me on my "Bad" To-Do list. Those nasty things that need attention and work from us but we manage to transfer it to our new weekly task list only to have it go unchecked for months and months....
What is the final straw, the last tipping point that makes us charge after those nasty tasks and finally get them done? Perhaps a perfect storm: having or making time, skipping a workout for some stored physical energy, rallying positive voices in our head, channeling past experiences of accomplishment, saying "Enough already!"
Some days I wake up and tell myself, "Hey! If you have time to go to a play date or watch Oprah, then you have time to get this thing done!"
And then I don't shower until I spend at least one hour in the yard after that dirty job, and I stay outside hour after hour until I get it done.
In order to keep my kids busy on this job, I gave them bucket after bucket of dirt from around the stump base and said "There's worms in here, can you find them?" That game thankfully lasted two hours.
Their is an amazing feeling to be experienced on the other side: accomplishment. Success! Freedom! Joy! Elated Exhaustion! And a huge deep breath and a hot shower before you decide to get back to your life, or maybe you rally your spirit to tackle the next Dreaded To-Do...
Thursday, April 7, 2011
Below is my Day 7 5k Training Run.
This was a good week; although not running everyday, P90X workouts are going well:
April 3: Run #6
April 4: Kenpo
April 5: Cardio X/Ab Ripper
April 6: Yoga X
52 F, Thin shirt, sweats, 2 thick socks (need to wash laundry...)
5:30 AM: 8 animal crackers, 8 oz water
6:10-7:02: 41:27 Minutes, 3.6 miles, 7200 steps since 5:30 AM
Down Loop, Soccer field x2, Up Loop, Down Loop
7:20: Shake, breakfast
7:26: It's RAINING OUTSIDE! Great timing, phew!
Notes to Self
- "Mother nature" is here, and I'm stressing about UNM Zumba fundraiser tomorrow
- LOVE my running watch, timer/speed/distance are amazing
- R leg pain, 1st mile
Once made ahead, we grab one container in the morning. Then we dump it into a microwave-safe bowl, add water until it's slightly above the oats and stir. Microwave for 60 to 90 seconds, add milk to cool, and voila! Ready to eat. If I exercised prior to breakfast, I include a protein shakes (mine is 8 ounces 1% milk with 1/2 serving powdered Muscle Milk Chocolate, shake in a bottle and drink.)
For the occasional breakfast I also love great leftovers like home-made lasagna, our breakfast burritos, and the Costco Multigrain pancake mix. If I haven't exercised and am not too hungry, I go for yogurt with 1 tsp sweet coconut and 1 T super nutty granola.
Share your recipes at www.meganmerchant.com!
In chatting with my friends this week and wishing all a Happy Easter, we've been discussing the stuffings of our Easter baskets for our kids. Baskets from "The Bunny" are a huge party of my husband's childhood, much like stuffings from Santa Claus on Christmas. But with my husband and I increasingly health-conscious as we work to be more athletic, I thought I'd share the content list of our $20 baskets this year:
(Shh! Don't tell my kids I help the Big Bunny!)
(things on my list I keep forgetting to get.)
Our 5 Year-Old
(She's been trying our 3 lb. weights since she was 3 years old; it is time.)
Happy Easter Everyone!
Note: All product links above are same items I purchased except the hand weights and resistance bands, as a match was not available. The bands linked above were the highest ranked on Amazon, ours were purchased at Target.
Sunday, April 3, 2011
Below is my Day 6 5k Training Run, with notes only that differ from Day One.
55 F, Thin shirt, sweats, 2 thick socks (need to wash laundry...)
3.01 Mile Baseline
6:00 AM: Levoxyl, water
6:35: 8 crackers, water, Warm up
6:42: Becca waved from her bedroom window (ahh!), awesome sunrise
7:12: 3.01 miles, 31:29 minutes
Down/Up .5 mile, .7 mile soccer field x3, Down/Flat .4 mile
7:20: .4 mile cooldown, walking Up hill
Notes to Self
- 1 mile sore heels, 1.4 mile ab cramp, 2.5 mile sore knees
- Get up earlier and set timer to go!!!
- Prep running things before bed: water, shoes, notes
- Sun is coming, I need a haircut to stay cool.
Thursday, March 31, 2011
Below is my Day 5 5k Training Run, with notes only that differ from Day One.
47 F, Too hot: Gloves, jacket, sweat pants
Weight: 117.5 lbs
3.08 Mile Steady Pace Run
Levoxyl, 10 Smiths Animal crackers, 4 oz water, Warm up
6:46-7:18: 3.08 Miles, 32:53 minutes
Up/Down .5 mile, .7 mile soccer field x3, Down/Up .5 mile
7:25: Walking Cooldown
Notes to Self
- I finally bought NEW $2.50 Maxell EarBuds at Walmart, what took me so long?
- I'm also borrowing John's Garmin Forerunner 305 GPS Watch; it displays time, distance, pace, and a running timer. You can also wear the Heart Rate Monitor chest strap; I probably will when it gets hot outside.
- I missed the pretty sunrise: need to leave earlier and hydrate more
- I forgot to reset my pedometer before starting. Good thing I had the running watch!
Tuesday, March 29, 2011
Below is my Day 4 5k Training Run, with notes only that differ from Day One.
I should note my run altitude is 5400 feet.
44 F, Brooks shoes with inserts, White pants (so cars can see me)
8 animal crackers, 6 oz water
No sore spots, yay!
3 Miles Total
6:30 AM: Warm Up (Bad: Too Quick)
6:35-7:08: 2.97 miles, 5300 steps, 33 minutes
Up Down .5 mile loop
.7 Flat Soccer field x2 (1.4 mile)
1.07 mileWide Down/Up/Flat loop
7:08-7:22: Cool down
Notes to Self
- Start earlier!
- Warm Up well (R neck/shoulder cramp during cool down, 7:22)
- Drink water soon after
- Cool down: Stretch with P90X on alternate run days?
As I work through the last two days of raising funds for UNM Friends of Dance with our Zumba Cardio Party, I’ve been remembering special words from the staff at UNM (University of New Mexico) that contributed deeply to my life from 1998-2002.
In paying tribute to some of my many professors, here are a few of my life-changing favorites:
Bill Evans, Professor of Movement Analysis: “Teach what you want to learn.” He taught the value of diversity and listening to others, and that every student will give you more than you can share.
Ginny Wilmerding, Professor of Kinesiology: Dancers should be experts in their bodies with near medical degrees. If you have a passion and a need to learn challenging information to succeed in it, why not teach that portion with in a FUN way? She made Anatomy and Physiology approachable, entertaining, and most importantly, meaningful. However, the day she measured my pelvis and said, "Uh-oh. Birthing is going to hard for you," I was not terribly thrilled. Is that why I taught Prenatal Fitness for 6 years...
Eva Encinias, Professor of Flamenco: Speak Up: if you find your feet you will find your voice in the world. She makes eye contact that looks into your soul, and makes you feel like the most important person in the world for those few seconds of conversation. After speaking with her you walk away dazed, knowing that was the most generous experience ever.
Jennifer Predock-Linnell, Professor of Choreography: Time for my first assignment on a dance show, my first listing in a dance program and I ask, “Can I include a few lines in the program about who I am?” She looks at me over her glasses and says bluntly, “No bio. You haven’t done anything yet.” Being born in the generation with a sense of instant entitlement, my soul was crushed. With gratitude, all these years later I think, “Am I contributing to the world and proud of what I'm doing?”
Mary Anne Santos Newhall, Professor of Modern Dance: You dance your heart out to hear her cries of “YES!” and “Ah-HA!” because when they come, they are genuine. She wants more for you than you expect from yourself. My first years of proud moments with own fitness students I would hear her joyous “Ah-HA!” cry in my head. Wouldn't that be great if someone shouted that at you every time you did a great job? "Mary Anne, I filed my taxes." "Ah-HA! Yeeesssss!" We may all be more motivated...
Larry Lavendar, Former UNM Dance Head: There are open possibilities after college, with an endless workload. In my final year I asked, “Where can I work now that I’m educated?” He responded, “Go MAKE jobs.” Back then I thought, “Seriously? I just went to four years of college to be employable, and someone in Dance is not WAITING to hire me? Darn“” And then I stayed in school for my Graduate Degree and often had four jobs at once. Thank you, Larry.
Judith Chazin-Bennahum, Professor of Dance History and Chair of Friends of Dance: Judy came to the hospital to check on me after my cancer surgery during my third year in Dance, but expected a completed Dance History final two weeks later. She wins the award for least expected good cop/bad cop, and shame on me for thinking she would let me slide because she saw me at my worst.
From everyone at UNM Dance: Never give up on others, and never give up on yourself. I had a car wreck that ripped the ligaments in my right hand, so I did pushups on my brace to pass first semester. I tore my ankles second year, so I choreographed on my knees for a month and I felt ridiculous. Third year I had two months of surgery and cancer treatment between midterms and Christmas, and every teacher made me complete every test.
I was only 19 and I wanted to quit, and they all said NO. Despite my medical ups and downs, UNM Dance gave me a scholarship every semester so I couldn’t quit. I wish that for you in your life, someone that never gives up on you so you cannot quit on yourself.
Keeping dreaming, keep going, keep achieving“ and don't forget to smile.
XOXO - Megan