Post-Workout Blues

I finished 13.1. I'm not gonna lie, I'm in pain.  And by pain I mean, couldn't sleep, can't walk, knees feel like they are going to pop off my legs pain.  It ain't pretty.  So unlike me, who immediately went home and soaked in a hot epsom salt bath (bad idea), I'm going to help you with tips on how to recover from a half marathon, really long run or even just a really hard workout...the right way.

1. Eat & Hydrate! Carbs and lean protein within an hour. Example: cereal and milk, eggs and a whole wheat bagel. You need the protein to rebuild muscle tissue damage from whatever you were doing let it be running or just a really tough workout. If you postpone this it can even add time to your recovery process.  To re-hydrate I like to mix water and Powerade Zero.
2. DO NOT sit in a hot bath when you get home.  I learned that the hard way, doh! Fill your tub up with kinda warm water and then add a ton of ice. Sit for 20 minutes.
3. Take 2 Aleve. 
4. Sleep. Your body does most of it's healing during this time.
5. The next day, schedule a massage.  No need for deep tissue, that may actual hurt the healing process.  Go to a massage therapist that knows how to help athletes recover.  I went to Anne at The Art of Touch and she was amazing.  She did a great job stretching my legs (they were unbearably tight) and loosening up the muscles that were sore.  I HIGHLY recommend this place and I feel better already.
6. Congratulate yourself.  I figure I burned about 1,500 calories during my race and deserved a little treat for my accomplishment.  Thank you Grindhouse Burgers for your amazing turkey burger, fries and boozey milkshake.  This burger joint was 1/2 the cost of 5 Napkin and 1000x better (can you tell I'm still bitter about going there).

YUM!

xo, zo

H.I.I.T. Me Baby One More Time

After a weekend of boozing and not eating like a Skinny Peach at all. I needed to do something that was going to burn some fat, fast.  I was talking to a friend who has seen great results with her personal trainer said that if you aren't going to give up alcohol or sweets (which I cannot even imagine doing) the only way to get rid of your gut is through sprint training. So I figured I'd give it a try.

HIIT (High Intensity Interval Training) is when you bust your butt for short bursts and then do something light during a "recovery" period.  An example would be, sprint for 30 seconds and then run lightly for a minute. Rinse and repeat. 

So does this really work?  I freakin' hope so.  Everyone I've talked to has said it's awesome (so I kinda wish I would have known about it pre-bikini season but whatever).  Basically, from what I understand, steady cardio uses a different set of muscle fibers then high intensity training does.  To use those different fibers your body needs extra energy. And your body gets the extra energy it takes to use these different fibers from stored fat (i.e. your gut). Genius that body of yours!

So, I'm going to try this out today and let you know how it goes.  Here's my plan:

20 minutes total - Treadmill
3 minutes: Warm up Jog 5.5mph

30 seconds: Sprint 8 mph (or faster, I just have short legs so 8mph is a sprint for me)
1 minute: Jog 5.5mph
(do this 8 times = 12 minutes)

5 minutes: Cool Down Jog 5mph

One thing to note.  I've been a runner for a while so I'm starting myself off at an intermediate level. If you aren't a runner or active start off with 6 minutes of interval training and the same warm up and cool down.  You don't wanna hurt yourself.

I found this youtube video from Fox Fitness in Knoxville (GoVols). She's not sprinting super fast but it's a good example of a beginners HIIT Treadmill workout.
http://www.youtube.com/watch?v=lm0QRnznEr0


xo,
zo

Skinny Peaches Half Marathon Training Guide

It's official, I've signed up for my first ever half marathon on October 2nd (13.1 Atlanta).  Why I thought it was ok to train smack dab in the middle of a brutal Atlanta summer beats me.  I ran 5 miles yesterday at 7:30PM and my clothes were so soaked you would have thought I ran in the rain (gross).

So since I am already a runner I figured that 8 weeks was enough time to train.  If you're not already a runner, I'd suggest a 10 or 12 week plan.

A BIG thanks to my friend Angie who's a seasoned marathon runner and helped me with this because I didn't want to pay $29.99 for a guide online. A few notes before you start:

1. Always do a longer run on the weekend.  You have more time to stretch, relax and recover.
2. It's good to run two days in a row for muscle memory.
3. You are going to miss a day or two of training.  Especially if you sometimes partake in enjoying alcoholic beverages.  Don't freak out that you missed a day.  Just keep going and don't let it bother you too much. 
4. If you can run 10 or 11 miles you most likely can push through to 13.1 but it ain't gonna be a walk in the park.

The Skinny Peaches Half Marathon Training Guide:

Week 1
Monday:  5 miles
Tuesday:  5  Miles
Wednesday:  Cross-Train
Thursday:  5  miles
Friday: Cross-Train
Saturday: 7 miles
Sunday: OFF

Week 2
Monday:  6 miles
Tuesday: 6 Miles
Wednesday: Cross-Train
Thursday:  6 miles
Friday: Cross-Train
Saturday: 8 miles
Sunday: OFF

Week 3
Monday: 7 miles
Tuesday: 7 miles
Wednesday: Cross-Train
Thursday: 7 miles
Friday: Cross-Train
Saturday: 9 miles


Week 4 (DOWNGRADE WEEK!!! Try and take some hot yoga classes to stretch your muscles. )
Monday: 5 miles
Tuesday: 5 miles
Wednesday: Cross-Train
Thursday: 6 miles
Friday: OFF - have a few beers :)
Saturday: OFF
Sunday: OFF

Week 5Monday: 5 miles
Tuesday: 5 miles
Wednesday: Cross-Train
Thursday: 5 miles
Friday: Cross-Train
Saturday: 7 miles
Sunday: OFF

Week 6
Monday: 7 miles
Tuesday: 7 miles
Wednesday: Cross-Train
Thursday: 7 miles
Friday: Cross-Train
Saturday: 9 miles
Sunday: OFF

Week 7
Monday: 7 miles
Tuesday: 7 miles
Wednesday: Cross-Train
Thursday: 7 miles
Friday:Cross-Train
Saturday: 11 miles

RACE WEEK
Monday: 3 miles
Tuesday: 2 miles
Wednesday: Yoga
Thursday: 2 Miles
Friday: 1 Mile
Saturday: STRETCH YOUR BUTT OFF!
Sunday: RACE BIATCH!

xo,
zo

Run Atlanta, Run!

I’ve tried a lot of fitness classes in Atlanta but nothing gives me more exercise satisfaction than running.  Maybe it’s a runners high but after a good romp around my favorite Piedmont Park route, I feel energized for the rest of the day.  Depending on how much time I have, I usually run one of two loops (see below for routes).  During the summer there are a couple precautions you need to take if you’re going to run in the heat.

Make sure to hydrate, obvi.  I think a lot of peeps don’t realize what this really means.  You should be drinking 8 classes of water a day.  After you run make sure to rehydrate or you’re going to get a major migraine. Wear a hat! Not only does this protect your head from sunburn but it stops the sweat from burning your eyes out. Finally, wear sunscreen – cancer sucks.

The only problem I sometimes have with running is that occasionally, if I’m not paying particular attention to my form, haven’t stretched right or long enough or haven’t been strength training, my knees start to hurt around mile three. There are a couple things you can do to prevent that.  One of my besties, Haley Wilensky is a physical therapist and she helped me fix this problem when I was training for my first and second triathlons.  Here are a couple things that Haley told me to do to prevent and treat knee pain and injury.

1. Stretch! Holding a LIGHT stretch for a long period of time is the way to effectively stretch a muscle. Haley tells people holding it for 30 seconds, 3 times for each stretch is the minimal amount of time needed for a lasting stretch.  My favorite is the IT Band stretch (but if you do it in public it kinda looks like you’re farting so be careful).

IT Band Stretch

2. Strengthen! The muscles surrounding the knee are not actually being strengthened during running. It is importance to strengthen in addition to running.  The most common weaknesses for runners are the glutes and hip abductors.

3. Select the right running shoe (and if your old ones look worn, they're most likely not providing you the support you need)! Check out Phidippides or the Big Peach Running Co.

Need Haley's help? To make an appointment, or if you have have a prescription for physical therapy from your doctor, call (404) 874-3467.

I also did a little online research about running form.  I've noticed that because of my 5 or so years of ballet classes I sometimes run with my feet in second position (out).  This is also effecting my knees so I've been making a conscious effort to run with my feet pointing in the direction I want to be going and it has helped a LOT!

My favorite Piedmont Park Runs:

3.5 Miles - View Bigger Map



5 Miles - View Bigger Map

Xo,

zo