Dating Guide

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Folks across every age groups have discovered their soul mates thanks to online dating site. Elderly people as a matter of fact prefer the anonymity it gives them till they discover a better half to their wishing. Singles in that age group the web are a perfect way to meet other singles.

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As in all other areas of life, communication well plays an great function in online dating as well. Be at ease and open up about yourself when you sign up with a site. Express yourself lucidly in terms of what you are searching and interesting responses will definitely begin to pour in.

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I'm Off

To my first day of this:

A little update on things before I go:

1) Today is day 7 with no added sugars/refined flours, I have not caved once :)  The hardest part (for me) is not giving into cravings, but figuring out what to eat, there is added sugar in EVERYTHING!  I even survived AppleBees yesterday.

2) I have pretty easily lost the 2lbs I have been fighting with for a while and my cal intake is approx the same., but I actually have to make sure that I am getting enough calories everyday now.

3) Some foods that I've been relying on: Mixed nuts, boiled eggs, olives, string cheese, chick peas, lots of fruit and veg (esp, apples, blueberries, bananas, baby carrots, broc, romaine, red pep, cuc and I finally made kale chips) :D, tuna, chicken, natural PB.

4) I'm actually enjoying my coffee black, this is a welcome surprise :)

5) I have felt a little less energy on my runs, but otherwise I feel great :D I

6) I've been drinking less, but my new sugar free drink of choice is Vodka with Ice water and squeezed lime.  Also when I'm home I throw a few frozen cherries in.  I discovered this even before I decided to go sugar free because I wanted a lower cal drink option for the summer.  Last summer I gained 5 + lbs drinking sugar laden, 700 calorie per can 4Loko. O. M. G! I just looked that up: 60 g! of sugar in one can.  

7) The training plan has not exactly gone accordingly (not getting into details right now), nonetheless I am still happy with my training.

   Time to get moving.  

   Hope everyone is having the best MDW :D

Going Sugar Free

 Some fitness related things I've done over the past few days:

1) Scheduled my ACE exam for June 13th!
2) Got my BF % tested at Bally's for free this morning~ 19.8%, lower than I thought so I am happy with that.  I think I'd like to get it to 18-18.5% 
3) Went to a nutrition seminar with my dad at his gym last night, which solidified a decision I made on Monday morning:

4) That decision: To Go Added Sugar Free :D 


   I've seen a few blogger's over the past few months take-on sugar free challenges and my thought was always, "I think I'm okay with having it in moderation, I don't like to make anything completely off limits and I don't know if I want to/ can give up my morning coffee with hazelnut creamer."


   When I saw Amanda at Run To The Finish's Sugar Free Challenge, I considered it more, "It's only 10 days, I can definitely do that for 10 days."  Then I saw the dates were June 1-10th and decided maybe I didn't want to start something like that 4 days before my race when I didn't know how it would effect my running energy.  Plus I still didn't want to give up creamer in my coffee (which I only ever sipped 3-4oz of at a time).


   But recently I have been reading (like here) and understanding more and more about added sugars and its effect on the body.  While shopping this weekend although I still hadn't planned to go completely sug-free, I was more conscious of avoiding added sugars.  For example: I picked up natural PB, since most PB has some added sugar.  Still I wasn't completely sold on banning it.


   Then Monday morning I was reading The Great Fitness Experiment and in her post she had this quote,


     “It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. [... This is] the only physical body you will ever have in this lifetime.” ~ which came from the Whole 9 site (I used to read Byers Gets Diesel [and then Urban Gets Diesel], before Melissa started The Whole 9 Life site). 


      I checked out the Whole30 concept and it's a little intense for me, no dairy, legumes, alcohol, grains and of course added sugar and processed foods.  I'm not looking to do that, but the sugar and processed foods I think are worth cutting out.


    After reading that quote and knowing that the #1 thing holding me back it was my morning coffee (although of course I indulged in other sugary things),  I went ahead and had my coffee black.  And I decided that it wasn't awful and I could deal with it.  So since that black coffee on Monday morning I have been sugar free (except for natural occurring sugars aka fruits and veg).  I've also cut out most processed/packaged foods, for ex: pretzels don't have any sugar, but they are made with refined flour.


   I have never been one to ban any foods, I've always gone by the everything in moderation/ calories in-calories out school of thought.  I've never followed any particular diet program as I think they are mostly money making schemes.  But when I ask myself if I am getting any nutritional benefit from added sugars the answer is a resolute, "NO."    I can get whatever glucose my body needs from fruits and vegetables.


   One of the harder parts for me is not taking bites from my son's plate :D.  I didn't eat a load of sugar before hand, but I would take a bite of this here, a bite there, a hershey kiss or two or. . .    so all those nibbles through out the day are out.  It actually gives me a  good excuse not to rationalize mindless snacking ("I'm only having a little" X going back for a little more 5 times ).  


  Now on the 3rd day I am actually enjoying my morning black coffee, I've even been almost finishing a whole 6 oz of it now.  


   Last night at the nutrition seminar, the speaker talked a lot about sugars effects on our body and I was definitely happy that I made the decision to cut it out.  I don't have a set time on how long I plan to do this, I am considering it more of a lifestyle change.  And of course I don't plan to never have a piece of cake, cookie, candy again, just much much less.  


   For me especially, with Poly Cystic Ovary Syndrome which puts me at increased risk for insulin resistance and type II diabetes, it is important that I fueling my body with the appropriate nutrients.


Have you ever gone sugar free? 


If not would you consider it?  

Tough Love

 Post 7 mile run in the rain today (it down-poured on miles 4-6):

For some reason when I am running in a down pour I can't help but have an ear to ear smile on :)

    While I was running in the rain I was thinking about my plan of action for the week.  Many commenters suggested increasing my number of intervals which I 100% agree with, it will not be easy, but it is not supposed to be easy.  The only way I am going to get past this mid 20's hump that I have always stalled on and never moved beyond, is to push myself further than I think I can possibly go.  I also need to slow down just a bit in the beginning so I have enough to make it through with out quitting; if I have more to give in the ending reps  I'll pick it up.

   So with that said and the help of a few commenters, namley Tri-James and Coach Dion whose advice I've used  in formulating my 2 interval workouts for the week, here is the Tough Love plan:

   Also note this is the first time I have  actually planned out a week of training as opposed to just taking it day by day.

5/23~ Easy distance- 7 miles/ 1 hour- I went garmin-less on this today to make sure I concentrated on getting the miles in and feeling good, not on going faster and faster.

5/24~ Mile Repeats- 4x1 mile repeats at 6:20-6:30/ 90 second rest

5/25~ 3-4 mile easy run

5/26~ 400 Repeats- 14x 400 at 1:32-1:34 (slowing it down from last weeks 400's so I can do all 14 of 'em :D)/ 60 second rest

5/27~ 3-ish mile easy/ or off?

5/28~ Tempo- 1 mile easy/ 3.5 6:55 pace?/ 1 mile easy = 5.5

5/29~ This will be my first day of work at the beach so I will probably take a nice easy run on the beach just for the enjoyment.

   I will also be doing some bodyrock workouts (not sure which days), along with other resistance training (push-ups, pull-ups, core, resistance bands) and I'd like to get a stair session in on one of the easy days, maybe Sunday?

  Any input on this schedule is welcome.  It's pretty much focused on getting 2 very quality interval workouts in.


* I've already converted Dales to a BodyRock lovaa :) She was hating me after the first workout on Friday, then we did TWO BR workouts on Sunday (the 6 minute one again/ 1 mile walk around the block/ Cut The Cheese workout [14 min])

Will Run For Beer

Yesterday I ran the Blue Point Brewery 5k run for BULA (Better Understanding of Life in Africa).   Let's face it. . .I pretty much ran for the beer :D

I'm actually not a big beer person; I prefer wine, margaritas, all that jazz.

But after a race, I love it :)

So when I was looking up a 5k for last weekend and I saw this one I figured I might as well do it, even if it was mostly just for the "refreshments" afterwards.

Blue Point Brewery and their microbrews are kind of a big deal on Long Island (they distribute to most of the east coast, any of my east coast readers tried a Blue Point Beer?)

Some of the brews have fun names and designs like:

Hoptical Illusion

and 

RastafaRye

Getting back to the actual race, yesterday morning I wasn't sure if I was up for another 5k (I hadn't pre registered), but I decided to just do it for fun and not pressure myself for a PR.

My final time was 21:07 (6:48 pace) 

11/ 142 overall, 4/ 58 F, 3/ 16 Age group

This was still a hard effort for me, and it is the first time I haven't PR'ed since I began racing again in September.  It is also the first time that I've raced on back to back weekends, all my other races were at least a month apart.

My first mile was 6:30 and it felt really good, that is right around the pace I need to hold for a Sub-20 (6:27).  Then at the 2 mile I was just below 13:30 which was a little disappointing to me.  I haven't been wearing my Garmin in the 5ks yet, but I think I will in my next race so I can work on keeping the pace up in that 2nd mile.

Let's get back to the good stuff :D

Afterwards they had 2 tap beers; Toasted Lager and Blueberry Ale

I went for the Blueberry and it was amazing :)

Repp'in a Met's tee in honor of the Subway Series 

and that little orange bracelet meant you could refill as much as you'd like :D

This week I'm going all out in training, most likely two speed sessions and I am going to up the amount of intervals.  I realize I am dying out a bit at the end of these races.   I think I held on pretty good last weekend and I also came into yesterday's race a little fatigued, but I still need to be finishing stronger.  

Since I plan on going all out and hopefully PR'ing on June 5th, I am going to take it easier on that lead up week as a taper.

Any suggestions on what my interval workouts should be this week in order to improve my speed stamina and finish strong?  I've really been making up my training as I go along, but at this point (my body has always liked to hang around the 20:30-21:00 range when in good shape), I need to be extra smart about it to get past this time plateau that I always seem to get stuck at.

 And since this post is half about beer: Have you ever tried a Blue Point Brewery Beer? Have you ever entered a race mostly for the free beer at the end ;)? or if not, would you? :D

Quality Over Quantity

  I started to write a post yesterday on my 400 workout, it got long and ramble-y and didn't get  a chance to finish it.

  I went back to it this morning and decided against putting up a long ramble-y post that discussed how scary and hard 400's are. (95% of the time, if I don't finish and publish a post in one sitting it never gets posted.  It's my impulsiveness; I think, I type, I publish.  There is no saving drafts and going back later.)

So instead the synopsis:

400's are scary

400's are hard

I gave an all out effort on each one.

65° (nice) 92% humidity (not so nice)

1 mile warm-up
1- 1:27 (5:50)
2- 1:26 (5:46)
3- 1:26 (5:46)
4- 1:27 (5:50)
5- 1:29 (5:58)
1 mile cool down

  Despite once again not doing a large number of repeats, I was 100% satisfied with this workout because I know I gave everything I had on all 5.  I didn't have a set number starting the workout, pretty much my thought was, "as many as you can do at max effort."

   Speaking of going all out for a short period of time: I made my best, I'll call her Dales from here on out, do Zuzana's 6 minute workout today and she is no longer speaking to me :D

6 minutes of jump squat, pike jump, mountain climber intervals. No rest.

Pike Jump

  She thought a 6 minute workout sounded delightful. . . sorry Dales!!  She'll be thanking me soon enough though ;)

Question to the Op-Man: What was so unbelievable about my last post, that it led you to believe I was, "making this stuff up?" ;)


  Question to all: Do you prefer to go for quality or quantity in your workouts? I don't think one is better than the other, it just depends on what works for you and what you are working for. Some work better on high volume/lower intensity, and others lower volume/higher intensity.  And of course if you are training for longer events you're going to be doing longer workouts.   I'm a short intense kinda girl, which is probably why I love the 5k so much :D  But I also make sure to get in some long runs and I enjoy the calmness of them.


  Also I'm not in any way saying that longer workouts are less quality, by quality (in this question) I am more referring to high intensity.

Fun Beach Workout To Try

   I've had difficulty sitting down to write posts lately, I have things to say, but my mind is so focused on my upcoming 5ks and the very quickly (10 days!) approaching beach season that I can't concentrate on post writing.


       I've been killing it with my workouts, yesterday I did this 15 minute Bodyrock workout, my entire body was so exahusted that within 5 minutes of finishing I passed out on the couch.  And then I did separate parts of the workout agin throughout the day; 4 minutes (30s on/10s off) of Plank Jump & Reptile + 4 minutes (Same 30/10) of Leg Lift & Toe Touch. . .Oww + Owww.  My abs are feeling it today which I love :D   I also felt the effects of yesterday's workout during my 3 mile run today, I was dra-gingg.


  I found another 5k for this Saturday :)  It starts and ends at a local brewery and there are "refreshments" after the race :D  Using it as a tempo again and of course I'd like to see if I can get a new PR.


  Since I'm so excited about the beach starting again I figured I would outline a fun workout we do at Tobay.

Coworkers like this make everyday the bestest :)

  For the first few weeks of full time (end of june, till then it's just weekends) we all workout together first thing in the morning.  During these workouts we practice rescue procedure, which looks like this:

We also do 400 meter ocean swims, practice using the rescue boards and some various other things, one being a workout that we call "stands" (which will make sense in a sec).

The bro with one of our new rescue boards

 (Which come in handy for surfing as well, except there is no leash so if you lose it you're swimming all the way back to shore)

Stands

This workout involves:

~ Running from one lifeguard stand to the next (100-150 ish meters)

~Once you reach the stand you sprint to the water and dive in

~ Swim out a set amount of strokes, we usually do 20

~ Swim back in

~ Sprint up towards dry sand

~ Perform 1-2 bodyweight exercise for 15-20 reps (we usually do push-ups followed by crunches, but have also included mountain climbers, planks, and jumping lunges. Some other good ones would be burpees, jump squats, plus I'mma introduce BodyRock moves this year :D)

~Get up and run/sprint to the next stand and repeat.

  

  We do this for the length of the beach (11 stands/ 800 meters).  If you are at a beach that has no stands you could just estimate 100-200 meters or go by 30 second intervals.

   I wish I had pictures of us doing this from past years;  I'll make sure to take some this year :) And if you happen to be at a beach this summer try it out!

    I'm off to do some major house cleaning, my best friend is moving in with us for a little and she arrives tonight :D  She just got a job at one of the restaurants located at my beach (yes my beach ;) and is moving here from 4 hours upstate.  She's staying with us till she can find her own place and I am very happy to have her :D And I'm going to be her personal bootcamp instructor! 

I'll leave you with a little What I Ate Wednesday:

Yesterday for lunch I departed a little from my basic grilled chicken salad, I instead paired my chicken with roasted red peppers, vine tomatoes and fresh mozz. 

The Best.

Still rolling with the phone camera, not pretty I know, but you get the idea :)