www.meganmerchant.com
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.
(Cooldown)www.meganmerchant.com
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
7:30: Water
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!
, 1.8 miles
, 2.5 miles
, Cooldown
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?
www.meganmerchant.com
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
www.meganmerchant.com
Why should you try Zumba? "It's not like a workout," explained Diane Walterstiel, 55, of Alpharetta. "Before I come, I'm tense, but when I leave, I could kiss the world."
The Zumba organization believes you should find joy in your classes as you move freely and confidently in your own body, whatever size, shape or age you might be. There are no comparisons to be made and no class levels to achieve, other than your own personal fitness goals.
And that is why we are inspired to share Zumba!
So here are some tips and inside knowledge on Zumba
that will help you prepare to "Join the Party" this week:
1. Levels: Zumba has colored icons for various class types. The Green logo is a public call to join in a dance fitness party. You will also find Purple for Zumba Toning (strengthening), Blue for Aqua Zumba, Red and Gold for Zumbatonic (for kids age 4-12), and Orange for Zumba Gold (slower for beginners or those with physical incapacities). It takes two to three sessions for most people to start feeling comfortable.
“Zumba is a dance fitness-class, not a dance class. No dance experience necessary, but you need a great attitude and willingness to have fun. Class is built for beginners to advanced so go at your own pace and only be concerned with your abilities and health.”
2. Dress: Wear clothes that make you feel beautiful, don’t chaufe, and layers that wick sweat. Put on your waterproof makeup and dress to feel your best. Zumba Fitness New Jersey says "Your self image is important." Bring a towel for the sweaty calorie-burning and a water bottle to stay hydrated. Do remove excess jewelry. Shoes with low treads are required (aerobic, dance, cross trainers) to prevent knee torque and allow for safe pivoting, or turning on the ball of your foot; treads on running shoes are too deep and overly grip the floor.
3. Music: Instructor Melissa Marcketta shares in her Zumba music blog: "The usual music arrangement for Zumba class is setup with 2 to 3 warm-up songs, 7 to 10 for the real workout, and 1 to 2 for the cool down. The numbers will vary depending on the instructor and the length of each song... the newest Zumba Fitness CD called Party Nation has many different songs, a hodgepodge of dance music. In other Zumba CDs they use music from Belly Dancing, Tango, Country, Rock 'n Roll, and the Twist. You will find those Zumba® songs in the CD called Cardio Party."
4. Moves: This great blog from Faith Watson is about how to follow the instructor: “Zumba is choreographed to provide several different fitness elements without requiring too much explanation or technique... The four basic steps in Zumba classes are merenge, salsa, cumbia and reggaeton.” She advises you to mirror your instructor and follow their pace and intensity. “For quick dances, make your steps smaller and don't try to add arms until you have the footwork down.” She adds don’t be shy, really move your hips, and you will have a super-effective workout no matter what you miss or master in class.
5. Nutrition: On Burning More Calories - "If you are into Zumba to become fit and lean, you want to support the exercise program with a reasonable diet too... you may need to consume some dried fruit or cut veg just before going to a Zumba workout. Drinking water and consuming healthy carbs like oatmeal will keep you energized."
Special Thanks
To the Zumba Organization and all the wonderful authors and instructors
that have shared their knowledge regarding Zumba within the links above.
Sunday, March 27, 2011: www.meganmerchant.com
Below is my Day 3 5k Training Run, with notes only that differ from Day One.
46 F, Brooks shoes with inserts, Sweatshirt
Sore spots: dorsal flexors (top of foot) and R hip, Ab Cramp at 1 ½ miles
6500 Steps Total:
6:30: Warm Up
6:35-6:55: 1.6 miles
6 1/4 mile hills (down up, up down, down up)
6:55-7:12: 1.6 miles
6 1/4 mile hills (down up, up down, down up)
7:12-7:19: Cool down
Notes to Self:
Get new ear buds for my MP3!
Double tied laces are awesome.
I ran 3.2 miles in 37 minutes: 11.5 minute miles.
Ugh, long way to go but lots of things I can improve upon!
Songs on the Radio:
I Give My Love to You, Beatles
Bon, Bon
Blow
Here are some silly fitness gags and games to kick your April off on a high note!
Be warned: Those around you require a sense of humor“
Creative Travel: Tip-toe like a ballerina, skip and gallop like a cowboy, move in slow motion, or shrink down and move as if the ceiling is low. Play this with your kids while you run errands or when walking to and from offices at work.
Shadow Box, with Your Shadow: This works great if you have a lamp with an adjustable neck to aim at yourself toward a wall. Air box for a few minutes, hooking your elbow blocks and throwing punches and jab/crosses at your shadow. Take care that you don’t actually hit the wall... Ouch.
Answer Your Phone with the Opposite Hand-to-Ear: This is a great Triceps Stretch; take your right hand with the phone receiver over your head and hold it to your left ear. Plus it’s great fun to watch others' reactions if you work in cubicles with low walls.
And an April Fool’s Game:
Pick a word often said, such as a kid saying “milk,” and link an activity to it, such as "5 jumping jacks" that you perform when you hear the word. If your friends or coworkers say “Hello,” do 3 squats; if someone asks for the "Restroom," run in a two-foot circle twice. See if they can figure out the secret word by the end of the day. Recruit others to play by sending emails with different words and corresponding tasks to different people. Get extremely fun and creative by giving Party City prizes when you catch people participating, such as bouncy balls, spinning tops, etc.
Wishing you an active and antic-filled April’s Fools Day!
Laugh more, live more. XOXO - Megan
View photos at www.meganmerchant.com.
Thursday, March 24, 2011: www.meganmerchant.com
I plan to run 3 days a week in April and practice P90X on off days.
Below is my Day Two 5k Training Run, with notes only that differ from Day One.
40 F, Brooks shoes with inserts, gloves for my hands
Sore spots: dorsal flexors (top of foot) and R hip, Ab Cramp at 1 ½ miles
5 AM: 200 mg Ibprofen (accident, I meant to grab my Levoxyl!)
5:30 AM: 8 oz water, 6 animal crackers
6000 Steps Total
6:25: Warm-Up
6:30: 2 miles
½ mile segments or ¼ mile hills (Down Up/Down Up/Up Down/Down Up)
4, 30-second sprints on last ½ mile (down, down, flat, up)
7:00: 10 minute cool down
Notes to Self
I love this great quote from contestant Justin Price on The Biggest Loser:
“There are three reasons a man gets out of bed in the morning. 1) Death, 2) Family, and 3) A fire in his belly.”
Songs on the Radio
Sweet Home Alabama
Big Girls Don't Cry
What The Hell
Readers: What are your workout plans for the upcoming month?
It has been one year since I started running for the first time in my life. My passion was dance, a my body is built for short power/agility bursts rather than endurance. I've been practicing P90X for the past year as well as monitoring my aerobic activity by wearing a pedometer for about a month now. I'm recently averaging 10,000 steps most days.
I have NEVER participated in a race. But this year an opportunity to be part of a triple team for Live.Love.Tri triathlon came up (my portion being the 5K) and I couldn't pass it up! I also don't want to embarrass myself or my team... So I will occasionally post my training log with notes, tips, and routes (Upcoming: Day 3 I run my 1st baseline.)
My goal? To hit below 9 minute miles by July, or run the 5K in under 30 minutes (25 would be GREAT!).
Day ONE: March 20, 2011
40 F, Brooks shoes with no inserts, double socks/pants/sports bra/sports jacket
6 oz water, 3 animal crackers
Sore Right Knee during 2nd half of run
5300 Steps Total
6:30, Warm-up
6:35 – 6:52, 17 min, 3000 steps, 1.5 miles
3, ½ miles segments or ¼ mile hills (Down Up/Down Up/Up Down)
6:55-7:05, 2300 steps and cool down
Breakfast:
8 oz water, ½ c dry oatmeal, 1 T dried fruit, 1 T brown sugar, 9 oz milk w/ ½ dry protein serving
Notes to self:
Double Tie Shoes!
Buy new ear buds for MP3 and charge it often
Songs on the Radio:
Tonight (I'm Lovin' You)
Son Of A Preacher Man
Here Comes The Sun
www.meganmerchant.com
http://meganmerchantsblog.blogspot.com/2011/03/its-spring-break-frame-giveaway.html
Thanks to everyone that commented and
entered at www.meganmerchant.com!
I'll have another giveaway soon.
You've expanded my vacation to-do list, YES!
The winner was selected by Random.org.
To celebrate Spring break, I posted last week about teaching home school
with your kids
and my friend Mindy Evans from Stampin Up donated this
picture frame for a fun raffle.
In the coming weeks I'll be sharing my training tips as I prep for a 5K in August, all you need to know about Zumba, and more! Thanks for reading!
