Tri Training: Already Feeling Stronger

Week 3 of tri training started out victorious for me.  Prior to my Monday AM training, I completed my homework with a 8 mile date night bike ride with the boyfriend.  The spinning classes are helping with my speed as at the beginning of the ride, it was asked if this was a race as I was going faster then normal.  I slowed down my pace as a couple who rides together, stays together.  

Monday morning started out with a strength workout at Thrive (http://www.thrivepersonalfitness.com). A lot of new exercises were introduced which means I have transitioned from my former workout routinue.  Usually after 4-5 weeks our bodies usually adapt to the exercises so we need to change it up. The new sets are challenging, but they are making me feel strong when I complete them.  

Right after my strength, I headed to join the ladies for spinning and running.  We started out spinning,

and I immediately knew it was going to be a challenging "hill" day.  We worked on a  lot hoovering over the seat and leaning forward to get up those hills.  We learned "jumping" which requires you to stand up/lean forward for eight seconds and then sit down for eight seconds and then back up for eight seconds.  Wow...I was feeling my hamstrings on this movement.  The class ended with what I call the "waterfall hill challenge".  Everyone starts spinning at the same resistance and increases during the ride.  When the resistances requires you to stand you stand up, and we continue to ride until the last people stands up.  Usually the instructor would be the last to stand, but one of the girls was able to go beyond her.  

My total mileage was only 6 miles, but those were a hilly 6 miles.  After the bikes, we went outside for a run.  Everyone I have talked to said one of the hardest transitions is from biking to running as the loss of your legs during the spinning.  Today was the first day I felt that uneasiness.  The first 0.25 miles was a warm up by walking and then I was able to transition to my running intervals.  I really pushed during my run intervals including at the end when I ran past the normal stop time to get back to the YMCA.  Total run distance is improving with being able to run/walk 1.3 miles.  

We were back on Tuesday for another swim lesson.  After my diving board experience this weekend, I was sad there was no diving board in this pool.  We started out with warm up laps of freestyle and breaststroke.  We are really using Tuesday to work on form.  I was actually shocked on what part of your body you are actually working when you are swimming.  Today I learned the kicking does not come from your legs, but from your hips.  

During our lessons today, we swam over 12 laps which is twice the amount needed for our tri so our endurance is increasing! The weakest of my swimming will be in the inability for me to breath underwater.  I have a tendency to take in water when I attempt to breath during swimming.  I hope to get to the pool this weekend to practice as I think this will give me a better time and of course, a better me!

Bike Loot Review: June 2013 Box

My favorite thing in camp was the daily letters from my mother.  My amazing mom a different card everyday with a customized message.  That way, I always had mail everyday!  It is with that same ethuasim in which I look forward to my mail subscription services.  

There are tons of boxes out there for every type of like, hobby, person.  Being one of my favorite

hobbies and workout is biking, I was excited to find a bicycle theme box.  Bike Loot (www.bikeloot.com) is a bike for your cycling lifestyle.  I received the June box in which 6 different companies provided goodies.  

Bottle Bright (www.cleanethics.com): This is advertised as the "safest and most effective solution for cleaning your hard to clean drinking vessels and water bottles."  It is a small tablet in which you drop in the bottle within warm water and let it sit for 5 minutes to clean.  I typically use a new water bottle every day and hand wash so this was difficult to test.  I did test it on my coffee thermos which holds 10 cups of coffee. I put the tablet in and let it set for 5 minutes. My thermos was a little less dark on the side and the smell of coffee was removed.  There was no chemical taste afterwards.  I wish I soaked the thermos longer to see if it could completely remove the coffee stain. Bottle Bright would be perfect for campers.  I look forward to carry them with us when we riding the Missouri Katy Trail later on this year.

Pro Gold Chain Lubrication (bikes.progoldmfr.com): This lube is advertised as "chain luge formula for long distance and exterme off-road conditions".  It "resists build-up".  Okay...as you can tell by the picture, I am a female.  I would LOVE to say that I work on my own bike, but I can't even change my own car tire.  I have a boyfriend love repairs and restores vintage bikes.  I provided the lube to him, and we have yet to test it. 

Surface Sun (surfacesunsystems.com): This sunscreen is advertised as a "high quality suncare products to the athletes and faces of action sports".  Sunscreen is a daily application for me especially since even just running errands can burn you!  This sunscreen did not have an overwhelme scent and was not greasy.  I spread easily and did not leave a strange residue.  It was difficult to test as it was in a small sample size package similar to one time use creams.  I wish I could have tried more to see how it covered more body area.  

Body Glove Surge (www.bodyglovesurge.com): This is an energy gel which is advertised as delivering "more concerntrated energy than Red Bull, Monster, Rock Start or 5 Hour Energy".  I recieved both flavors in which they carry: chocolate & double espresso.  Their gels are a little higher in sugar vs. the Gu gel that I am used to taking, but Body Glove does have whey protein, coconut water, and green tea in it.  I took a Body Glove Espresso during my long run, and it did provide a bridge to continue with my exercising.  It had a good coffee taste to which I did prefer over the Gu, but just slighty a little too sweet.  I would consider buying this product again.  (Looking on their website, they have two shots as well in which flavors I would prefer more)

Cremo Company Shaving Cream (http://cremocompany.com): This shaving cream is advertised as a foam-leass cream "which leaves your skin astonishingly smooth".  Bike Loot made note that they use it on their leg hairs.  Again, since I am a female, I had to test the product on my legs.  The cream is a concerted cream in which you need a small amount to cover a significant body area.  This was a great benefit as with other shaving creams, you have to have a fair amount on could create a slipping mess in your shower.  A small dime size all that was needed for one leg.  It provided a smooth surface when made shaving quite easy.  

Body Glide Chamois Balm (www.bodyglide.com): This balm is help keep you dry when riding.  It applies similar to deodorant.  So I am a commuter biker right now and do not ride long enough to be able to take advantage of the benefits of reducing chaffing.  Because of this, I am unable to provide a review of this product.  I am keeping it when I am ready to increase my mileage.  

Overall: All and all, there were some interesting things in the Bike Loot bike.  I did feel the product choices were male orientated with some of the products could be found in similar boxes for runners.  When reviewing the box, I did think to myself, "What would I wanted from a cycling box?"  I would rather have 2-3 quality items vs. 5-7 smaller items.  I would  have liked a box in which I could have received a new light, lock system, patch repair kit, etc.  If you have a male in your household which loves competative biking, this would be a great gift for them. 

Five Things For Friday: What Athletes Can Learn From Toddlers & Tiaras

Lately, I have been obsessively watching the past seasons of Toddlers & Tiaras.  I am unsure what

fascinates me about the show.  I know there is a lot of controversy around the show with the young girls and the moms, but maybe that is why it is so popular.  My partner has informed me that the like hood of having a female in his family is limited; I must live in the potential dreams.

This week, when watching an episode, I realized the correlation from pageants with athletes.  So for my five for Friday…the lessons in which athletes can learn from Toddlers & Tiaras:

1. Be Prepared & Practice:  All of these girls are shown practicing their routines prior to the pageant.  When athletes are preparing for a goal/race, every workout is a practice.   If the girls do not practice and make small steps in their stage show, they do not win the ultimate grand supreme.  If we do not practice by strength training, increase mileages, working on speed drills, etc., we won’t get the results we want or worse we get injured.  Consider your daily workout as practice for your pageant.
2. Have the Right Outfit: The hair, the makeup, and those glitz dresses make up the beauty portion of the pageant.  Some thing with athletes, the outfit, the shoes, and sometimes the equipment makes the difference.  Now that does not mean you have to cash out 401K like some of these parents do, but good, quality gear is important to ensure the ability to train long term.  When I started running, the best investment I made where my shoes.  Before I had them, I could not walk 2 miles without pain, now I am able to run my intervals and train without pain.  Extra bonus points for cute gear in which you could use as your “Outfit of Choice” 
3. Posture & Performance: For the beauty walk, girls work specifically on their shoulder posture, their form, and making eye contact.  Same thing as an athlete!  When strength training, the form and posture is critical to make the impact you want and to keep your injury free.  When running, the posture and form are important again to give you long-term success.  Even eye position is important.  When I started running, I would look to the ground in which pulled my posture down.  Now I run looking ahead, shoulders back, and arms up. 
4. Everyone Wins: Most pageant are structured that even if you do not get a high title, you always win a “Princess” title.  Every girl typically gets some bling (crown/trophy).  As a back of the pack runner, I realize while I might not get the bling, I am getting the same benefits of the first place runner.  By finishing last, you are still winning and improving your health.  By showing up and challenging yourself, you get named “Princess”
5. Have Fun: The majority of the girls LOVE to be in pageant.  One of the episodes I won this week showed one of the girls staying on stage during the beauty portion because she truly loved being on stage.  During your training and competition, you should be having fun the whole time.  If you are not having fun, then find another form of exercise that works for you.  If you don’t like running, sign up for a spinning class.  Don’t care for Jazzercising, try yoga.  As long as you are moving and having fun, you will win Ultimate Grand Supreme.  

Why Not Tri: Training Day 1

Today was my first day of training for my upcoming Sprint Triathlon.  This is right, triathlon.  In my

effort to keep pushing myself beyond what I thought was possible, I decided my next goal is to swim, bike, and run in a timed matter.  (300 yards swimming, 12 miles biking, and 5k) I know I am able to do all three, but back to back..it will provide a challenge to me. 

Shirt from Running Chics

Unsure of how to handle the training for this program, I signed up for a woman's only triathlon training program with the downtown YMCA in partnership of the Healthy Living Alliance (http://hlaspringfield.org). I am even going to be able to participate in the training with additional members of iBody Directory here in Springfield.  A great group of ladies working towards a healthy lifestyle.

Knowing that this was the first day of training, I thought I would be showing up for an orientation: This is what to expect, this is the building, this is how you set up your bike.  That was not the case.  I found myself immediately on a bike.  This was my first time using a spinning bike, and I was not prepared for all of the adjustments necessary.  

Right away, the instructor started off peddling.  I was unable to get the bike adjusted in a way I felt comfortable, and I did not want to stop the instructor's flow.  I did speak up a couple of times, but still could not get the bike adjusted the right way.  Due to this and wanting to stay injury free...I just did basic biking.  I was able to do 4 miles on the bike.  After class, I talked to one of the instructors about meeting her in the next couple of days to get a spinning 101 session so I am caught up with the rest of the class.  

As I was leaving, I was talking to one of my new workout buddies, Wendy.  She explained that after two years of having medicial restrictions, she was finally able to cleared to work out.  While others may be working towards the goal of the triathlon, she has the goal just to get back in shape.  Her goal of getting healthy reminded me that while I struggled with the spinning aspect, that we were both on the same mission on working towards a healthier life.  

So three times a week (sometimes just two for me), I will be biking, swimming, or running.  The sessions are broken up where in most cases you are going to be doing two of the same things at once just like on race days!  So continue to follow me in my next challenge to tri the triathlon!  

Better JNel Babble: Go Girl Half Marathon

Running Groups Run This!

Signing up for my first half marathon was on a decision I made on a whim.  After finishing the Bass Ultramax sports sent out an email offer for a reduced rate on the Go Girl half marathon in May 2013.  Being that the event was seven months away, I figured I had plenty of time to figure out how to run/walk 13.1 miles.

My Ultramax Running Coach Kristin

Pro Outdoor Fitness Festival's 5K in 2012,

Three months after signing up and no strategy in place, I received another email from Ultramax Sports providing information on their upcoming half marathon training group.  This group would meet twice a week for group runs with also providing a training plan for the week as well.  Since I do not have a better plan in place, I decided that this group was the only way it was going to happen.

Signing up for a local training group was the best decision I made to get me to the finish line.  Every week we met, my coaches were there encouraging me and pushing me when I did not want to go the distance.  We faced struggles together included numerous Saturday snow days as well as balancing energy during those long runs.  They provided encouragement to me via email during the week to ensure I was keeping up with my running schedule.  Then on race day, my main coach Kristin met me to make sure I got across the finish line.  

Now, looking towards my next step, I have joined two new running groups.  Locally, I have joined the Cox Health Galloway running program which will met every Saturday for long runs.  This group provides a little more flexibility due to the ability to either work towards a full or a half marathon.  Since I am still undecided on my new step, I thought it would be great to access to both training programs.  In addition, it provides additional resources relating to the Galloway running method which my Ultramax program was based on.

Then, I have the honor of joining 15 ladies across the world via social networking on the "Fatty Must Run Marathon Challenge" hosted by a UK runner @FattyMustRun (hence the name on the challenge). While I would never imagine calling anyone fatty" due to the torments from my elementary school teasing, I embraced the foundation of the challenge....15 ladies working towards a healthy lifestyle to finish your first marathon in 12 months. While we are working on making the necessary changes, we are supporting each other from afar.  I am excited to see how the social network works with in our groups.

Both of these groups will get me to my next goal.  There is a lot ahead for me so keep in touch this week for 

JNel's Babble: Thoughts Prior to 13.1 Miles

May Playlist: 13 Songs for 13.1 Miles

Photo from www.lululemon.com

When I first started running, I made the error of selecting songs in which are great for dancing.  I was 

quick to find out that a song that makes you want to get out on the dance floor may not necessary push you during running intervals.  After a couple of weeks of exploring, I found the best running songs for me had numerous bridges to a fast pace chorus.  With those bridges, it allows me a "cheerleader" moment to push myself to run during the whole chorus.

In honor of my first half marathon in May, I am highlight 13 songs which will push me to get to the finish line.  

1) "Crazy In Love" - Beyonce: During our STL St Pat's 8K, Josh took my Nano to run with and rated this song as the 'best running song'.  The song bridges to two different 30 second chorus.  In case you want to stop, I always think of Beyonce amazing dancing in the video to push me a couple of extra steps.

2) "We Run This" - Missy Elliott: Beyond the title, the background drumming and cheerleader-like background voices motivate me to "Run This".  Just try not to stop to do a few moves during the bridge.  (If you do, no one will mind!)

3) "Milkshake" - Kelis: What other motivating statement do you need beyond "My milkshake brings the boys to the yard, tt's better then yours" do you need?  While it is a slower beat, it has perfect 30 second intervals between the chorus, bridge, and verses.  Perfect for in the middle of your run.  

4) "3" - Britney Spears: The verses are a quicker pace then most and the song is pretty much spilt between 30 minute intervals.  The final chorus section is a perfect time to push yourself, and she is is even counting "1, 2, 3" for you.

5) "Let It Rock" - Kevin Rudolf & Lil Wayne: This song makes me want to start clapping the second I hear it.  It had a great background beat for you to hit the ground with.  I always try to make sure I am switching my feet with each beat.  The chorus is quick with a slight bridge.  Motivating Line: "When I arrive, I bring the fire!"  

6)  "Sexy and I Know It" - LMFAO:  Of course you need to run to a song in which specifically tells you what you are doing "I Workout!"  Fast pace with great intervals.  Bonus points if you "wiggle, wiggle, wiggle" while running!

7) "Thrift Shop" - Macklemore & Ryan Lewis: At first, I would not thought this was a good running song.  During my first 10K, this song came on when I knew I was going to finish in last place, and I loved running to it.  The background trumpet creates a smoother running pace and the sections are perfect for run/walk intervals.  Just don't want to be tempted to stop at a Goodwill to "pop some tags" during the race!

8) "LaLa" - Ashlee Simpson: Pace of the song is consist with a slight pause right before the chorus so it is the perfect interval pushing moment.  You might even what to "LaLa" on the course.  :)

9) "Maneater" - Nelly Furtado: This song makes me want to do some old school 80"s fitness workout (think Saved By The Bell episode where the girls make their fitness video).  The background beat makes you step often in this song and causes a quicker then normal pace.  Break out your headband!

10) "What Doesn't Kill You?" - Kelly Clarkson: Beyond the line ("what doesn't kill you makes you stronger", the chorus is longer then average so it is a great time to change up your intervals.  Feel free to sing it on the course...your fellow runners will appreciate the motivation!

11) "When I Grow Up" - Pussycat Dolls: We have all tried to be a pussycat doll!  (Even my trainer with the Pussycat workout video).   While you are not running with a boa, the two-part chorus is perfect to push yourself.  I have started running believing it was going to be a quick chorus, but found myself going longer then my normal interval time. 

12) "Blow" - Ke$ha: If I could figure out to get a $ in my name, I would do it.  Until then, this song is a great interval chorus song because just like the above Pussycat Doll song, it is a longer two-part chorus.  Push yourself to get thru the whole chorus and put a symbol on your race bid (Better$JNel)

13) "Booylicious" - Destiny's Child: It was hard to pick one from the group, but the Stevie Nicks sample guitar is difficult to ignore.  Act like the street is your runway and work it out!

13.1) "Stronger" - Britney Spears: This is my power song.  This will be playing for me during my final 0.1 miles.  I have crossed numerous finish lines with this song in my ears!  "I am stronger then yesterday!"

What songs motivate you when running?

May Goals: Miles, Meals & Me

The last couple of months have been a challenge for me, but I have had to remind myself that this is a journey to a better, healthier me.  With all of these challenges, I remembered why I started and what I wanted to get out of this experience.  While things got crazy, I have still been working towards my goals in which one significant one is going to be accomplished this month.  Getting refocused, here are my May Goals!

1) Finish my first Half Marathon:  I say 'finish' because my goal is to cross the finish line (prior to closing the finish!)  I know with my training, I will be able to finish.  Being that my first half marathon is on May 11, I still have the rest of the month to look at.  I want to continue on with my training.   Including my half marathon, I am striving to get 40 miles logged for May.  To challenge myself, I am going to be walking my local American Heart Association Walking Paths.  My local chapter designed 30 paths here in my town, and I can not wait to review them.  (Find a AHA walking path in your area here: http://www.startwalkingnow.org/home.jsp)

2) Preschedule my lunches & snacks during the work week: Since I eat the same breakfast every morning, the next step is to continue the clean eating and balanced meals during my work day with lunch and snacks.  I have had some issues with energy and food so eating balanced meals has become critical on my journey.  While everyone always says to plan meals ahead, it is advice in which I have found it difficult to embrace.  I believe that was because I tried to do the whole week and every meal therefore I setting myself up for success by giving myself lunch and snacks.  Then next month, we are going to plan the whole day!  

3) Schedule week for exercise, work, and social media to provide success with balance: They say if you are focused on one goal, you forget about the others.  This month, I am going to work towards my schedule to provide the necessary balance to be successful in all areas.  When you put it down on paper and schedule the time, you are more likely to make it happen.

Seems like a pretty simple month, but there are 31 days to make these things happen.  In addition, it is National Bike Month so I will be getting some miles on both of my bikes.  Until next time, I am busy working on a Better JNel

Color Run vs. Color Me Rad: Who Wins?

Last year, I had plans to compete in “The Color Run” in St. Louis, MO.  Due to a medical situation, I gave up my registration for the Happiest 5K on the planet. At the time, I was devastated as this was the race I was working towards all summer.  Well, they always say something happens for a reason.

In January, I was rewarded with not only the announcement of “The Color Run” coming to my city AND “Color Me Rad” as well.  Both races were scheduled two weeks apart so it was a perfect opportunity for me to compare both races.  So I registered for both and prepared myself for COLOR!

Registration Process: The price ranges for each run depending on when you register online.  Each provides an option to register as an individual or a team with The Color Run providing a discount for team registration.  (Even if you register for a team, it does NOT guarantee a spot for everyone.  They must register prior to the city selling out.) If you sign up for The Color Run’s VIP list prior to registration opening for a city, you receive an additional discount code.  Color Me Rad offers the option to provide a direct donation to the charity of choice.  Color Me Rad requires with registration the option of the wave time.  For me, the registration price was the same for both races due to the Color Run VIP code/team discount and time of registration.  Without those codes, Color Run is slightly higher. 

Winner: Color Me Rad

TIP: Contact the race organizer about volunteering for Color Me Rad prior to registering.  In my city, if you volunteered Thursday or Friday for packet pick up, you were able to race for FREE.

Race Packet: The Color Run provides a white Color Run t-shirt, Color Run headband; two face tattoos, a celebration color powder packet, and running bid.  Color Me Rad provides a Color Me Rad t-shirt (color varied in my city), one tattoo, sunglasses, and running bid.  (Before the final color bomb for Color Me Rad, they do hand out a free color powder packet…no reason to buy at packet pickup!)

If you like to wear the t-shirt for the race, The Color Run wins the shirt as when I picked up my shirt for Color Me Rad, it was blue.  I prefer not wearing the same shirt for the run so I liked the Color Me Rad shirt to wear afterwards. The Color Me Rad tattoo is significantly larger as a placement on the face is not possible where The Color Run tattoo fit perfectly on the check.  Again, that is your preference.  So it really comes down to Color Run headband vs. Color Me Rad sunglasses.  To protect your eyes, the sunglasses where necessary so Color Me Rad had a better giveaway.

Winner: Color Me Rad

TIP: Pick up your packet prior to Friday evening after 5 PM.  Due to the popularity of the event, you will wait a long time if you register at the peak times.  You can register for friends.  If you can’t pick up during the week and can wait, pick up your supplies the morning of.  The wait would be significantly reduced (1 hours vs. 5 minutes)

Pre-Race Celebration: Prior to Color Me Rad, there was dancing, music, and giveaways in the race area where The Color Run did have giveaways, but all waiting in the race line.  For Color Me Rad, there are ‘waves’ in which you sign up for, but in my city, the time you registered for was not enforced.  Both races do impose waves with a waiting period between each one to spread out the race.  Both races start on time with Color Run providing a significant countdown on a sound system vs. Color Me Rad which was a bullhorn.

Winner: Toss Up

TIP: Even if you are walking, start out earlier to celebrate more at the end.  Those who start in the last group have a tendency to miss out on the party at the end. 

Color Run Color Entry             Color Me Rad Color Entry

Race Route: This comparison is difficult as the race organizers determine the route and usually it is not the same route.  In my town, The Color Run was downtown and Color Me Rad was on a college campus.  As far as distance, The Color Run was at 2.83 miles and Color Me Rad was 3.2 miles, but again, that can vary depending on the route.  While on the race route, Color Run has numerous signs on where you are able to take pictures with your group including the very popular “I Heart Tutus” where there is no branding during Color Me Rad.  Color Me Rad does have photographers along the route in which you can purchase photos post race for 2.99 per photo which have the Color Me Rad logo on it.  For overall branding and picture resources, I have to choose Color Run.

Winner: The Color Run

Color Comparison: This is the main reason on why you enter the race: the color.  This comparison will be challenging due to a rain during my Color Me Rad adventure.  (While I was worried about the

Before & After                            Before & After
Color Me Rad                             The Color Run

run, it made the event much more colorful!).  Color Run had four powder stations with a liquid shots at the end.  Color Me Rad has two powder stations, two liquid stations, and a final powder celebration.  The volunteers determine how much color you get on you so if you are looking for a lot of color, make sure you ask for it.

Winner: Toss up as if you ask for more color, you receive more color

Tip: Everyone waits for the first volunteer in the color station.  Skip the line and go to the second volunteer to get the color.  Make sure you spin in front of one of the volunteers to get full coverage.

The Color Run (Top) &
Color Me Rad (Bottom)

Post Race Celebration: When coming up to the finish line, Color Me Rad made the final color celebration at the finish line where The Color Run’s color was already completed by then.  Because of that, Color Me Rad had the better finish line.  Both had water and KIND bars at the finish line.  Afterwards, The Color Run had an official stage set up with dance competitions and numerous color bomb moments.  Color Me Rad had a two person lift in which was raised up and a couple of color bomb moments.  Both gave away tons of items including color packets and t-shirts.  Because of the stage and branding, The Color Run post celebration was better. 

Winner: The Color Run

 So who is the overall winner: The Color Run vs. Color Me Rad?

OVERALL WINNER: YOU

Both races were fun and colorful.  There were families with strollers, college kids, and even grandparents walking the race.  There were more people walking then running.  For a lot of people, this was their first 5K ever, and they accomplished the goal of crossing the finish line.  If it was not for the color and the fun, they may have never signed up for this race.  There are numerous programs out there to attempt to motivate us to move; The Color Run and Color Me Rad have found a great way to get people excited about exercising.  So if it is color, foam, or even a nighttime run, get your friends together and sign up.  You will have a blast!