Injury Report

I haven't blogged much in the last few days because of a heel injury. No idea how I got it, and I've never felt this particular pain before. Glad to say... after a few days of rest, it feels 80% better. But that got me thinking: Are there any exercises I can do to strengthen my feet before I run, so that this type of injury doesn't set me back again!

The answer is YES there are specific foot-heel-ankle exercises you could (and should) do before hitting the pavement to strengthen your feet. Afterall, they take a heavy toll during these run sessions ;)

Check out the video below.

foot/heel exercises

Breakfast Torches Calories!

According to Fitness Magazine, breakfast switches your metabolism from idle to high speed. This is the only time of the day when your body is primed to turn calories directly into muscle (thanks to your high level of cortisol in the a.m.) So take advantage of this and eat up! I guess the phrase holds true: "Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper!"

Source: Supercharge Your Metabolism

Best Dogs To Run With!

So this is taken directly from an article on www.RunnersWorld.com

My dog is a small 9 pounder, so it doesn't surprise me that she didn't make the cut! But she's okay with that. She'd much prefer watching me sweat sitting atop her chaise in our air-conditioned house.

Anyhow, see if your dog made the list!

BEST FOR		BREED		KEY TRAITS
Long, Steady Runs (More Than 10 Miles)	• Weimaraners • Goldendoodles • German shorthaired pointers • Vizslas • Jack Russell terriers	A medium build, well-muscled hind quarters, not too heavy
Brisk Shorter Runs (Less Than 10-K)	• Greyhounds • Pit bulls • English setters • Beagles • Golden and Labrador retrievers	A muscular and lean build, and a mind for sprinting rather than slogging
Going Fast (7-Minute Miles or Faster)	• Vizslas • German shorthaired pointers • Weimaraners • Greyhounds • Whippets	A medium-size, lean build, and a mental aptitude for running
Long, Slow Runs	• Catahoulas • Labrador retrievers • Standard poodles • Dalmatians	A bigger body that can handle the distance—if you go slow
Running in the Heat	• Rhodesian ridgebacks • Vizslas • Airedale terriers • Fox terriers	A long nose, a short, sleek coat, and a svelte body
Running in the Cold	• Malamutes • German shepherds • Swiss mountain dogs • Siberian huskies	A thick coat and a stockier body type
Running on Trails with Obstacles	• German shorthaired pointers • Vizslas • Weimaraners • Border collies • Belgian sheepdogs	Sure-footed and quick to react (such as herding and hunting dogs)
Most Obedient on Heavily Used Trails	• Golden and Labrador retrievers • Standard poodles • Labradoodles • Border collies	Nonaggressive, people-oriented, and obedient; has a calm personality

Top 7 Food For Runners

According to Nancy Clark, RD, MS, and author of the Food Guide for Marathoners, these 7 foods may help a runner's endurance and recovery. For the whole article go here.

Top 7 Foods for Runners:

1) Small Bagel with Peanut Butter

2) Bananas

3) Berries

4) Broccoli

5) Yogurt

6) Lean Beaf or Beans, Peas, Cereal for Vegetarians

7) Wild Salmon

A banana with a little peanut butter is awesome. Its easy to digest, keeps you full, and it sustains energy levels.

Could A Necklace Improve Your Runs?

Its called the Phiten Titanium Necklace and some elite runners - like Paula Radcliffe and Kara Goucher - swear by it. It's supposed to help you recover faster, relieving pain and stress. Kara Goucher says "I just believe that it will help me take more pain and so I can't be without it." Phiten not only makes necklaces, but also bracelets, wristbands and power sleeves. I must admit, the cost is pretty decent (apx $25-$47 for the necklace). I may be giving this one a try, especially on my 15+ mile days!

#1 Jogging Stroller

And the winner is......

The BOB Ironman!

The BOB Ironman consistently gets high reviews from experts, parents, and online reviewers for fitness- minded mamas. I wont bore you with all the details regarding it's suspension system, adjustable tracking, and pneumatic bike tires but according to popular magazines, this stroller was "built for speed." It's a bit pricey ($350) but if you're serious about those stroller strides, you may want to consider the BOB Ironman.

For a more affordable option, I've heard the Kelty Joyrider is also very good. It has a great glide and lots of storage, along with a five point harness and child safe foot rests with a peakaboo canopy. And at $240, it's more than $100 less than the Ironman.

Best Energy Bars for Runners

Runners World tested a bunch of different energy bars and came up with these top 4 with ingredients you can actually recognize!

Kind Fruit + Nut Bar
WHAT IT IS Made with dried fruit, whole nuts, and honey, this line of bars (with nine flavors) contains 150 to 230 calories.
VERDICT Testers thought the bars were "fresh and naturally sweet tasting," as well as "light enough to eat before a run." kindsnacks.com


ProBar Fruition Bar
WHAT IT IS Each 160-calorie bar (with two grams of fat) has a base of dates, oats, chia seeds, and nuts, and then adds fruits like strawberries or blueberries.
VERDICT Runners enjoyed the moist, fruity flavor. "It melts in your mouth," said one reviewer. theprobar.com


Olympic Granola Bar
WHAT IT IS These dense, 380-calorie bars (made with an oat, honey, and nut mix) feature unique flavors, such as espresso almond chocolate and lemon chamomile.
VERDICT Testers described it as "rich and satisfying," and "hearty enough for a postrun meal." olympicgranola.com


Bear Naked Grain-ola Bar
WHAT IT IS Packed with whole grains and fruits like papaya and cherry, each thinly pressed bar has 220 to 240 calories.
VERDICT Runners liked this bar's chewy texture. One person said, "It was filling enough to hold me over during a tough lunchtime run." bearnaked.com

source: Runners World website

Take a Baby Asprin Before Running

Marathons take a huge toll on the body, according to health experts. I came across an interesting article that gave some tips for those thinking about running a marathon.

Here are the highlights:

** Runners should take one baby aspirin (81 mg) the morning of the race unless they have a medical reason not to.

** Runners should drink no more than one cup of coffee before the race.

** Runners should consume salt in drinks, gels, or food during the race.

** Runners should take a break to recover after the race. This means taking a rest from strenuous running for a week or two.

** Running for long distances creates “microtears’’ in the muscles. And past about 20 miles, all the energy from glycogen stored in muscle has been converted. If the glycogen has not been replenished by high-carb feeds along the way, muscles will shut down!

For even more tips and information, go to the article originally published in the Boston Globe: 26.2 Miles Takes A Toll On The Body

Must. Buy. This.

A kid treadmill!!

You can never prepare a child too soon for those morning runs with mom ;)

I love it!!

Redmon Kid's Treadmill

Cool Website!

If you're looking to join a running group in your area specifically for moms, check out this website and see if there is a group near you. And if there is not, create your own!

Website: See Mommy Run

My Male Mentor

Dean Karnazes is superhuman. He's the guy that ran 50 marathons in 50 states on 50 consecutive days. He's also the guy that ran a full 48 hrs on a treadmill in NYC in attempt to break the world record of 240 miles. (Unfortunately, he fell short at 211). Dean won the Badwater Ultra-marathon (that's the 134 mile race in 120 degree heat - Death Valley) as well as numerous other ultra-marathons across the country. I could go on and on about this guy. I'm sure I will have more postings about Dean, because he is just so interesting to follow. The man is crazy! If you love to run, you must read his book "Ultra-marathon Man: Confessions Of An All Night Runner." And if you're lacking a little willpower, I guarantee his book will give you this insane desire to go outside and run a marathon tomorrow.

"Somewhere along the line, we seemed to confuse comfort with happiness."

- Dean Karnazes on pushing himself to the limit.

My Female Mentor

Every runner needs a mentor, at least in my humble opinion. And it doesn't even have to be someone you necessarily know. Just someone who you can follow, someone who inspires you to keep going. There is one particular woman who does that for me. Her name is Kara Goucher. She's a long distance runner - born in Queens - who became the first American woman to receive a medal in the NYC Marathon since 1994. She's also had a plethora of other accomplishments that you can read more about here.

I like Kara because she's this all-American girl who holds her own with the other elite athletes from Kenya and all over the world. And best of all, she's a mama too ;)

When The Girls Go South... Finding A Sports Bra

Is it just me, or does it seem like my girls have lengthened their "bounce" just a little bit in the past few years? Especially after having two kids. And I must confess, I'm guilty of wearing not one, but two bras when I run. I find it distracting when they move, so Im much more comfortable when they're plastered to my chest. That way, I can"forget" they're there! I've heard some women complain about their size A's, but a small size sure would come in handy for us runners! Not that Im complaining, but it would be one less sports bra to wear ;)

So I turned to the Internet for some answers about ONE supportive bra that would keep me tight and compact. I came across this article that gives the best suggestions for sizes A, B, C, D and D "plus." Hopefully I can find a bra that works for me and eliminate the inconvenience of scouring the room, in the dark, with my hubby asleep to find those two essentials that never seem to be together in the same place!

The Best Sports Bras For Your Size

Jake Gyllenhaal's Body Transformation

I have a passion for running, but also for health and fitness in general. So when I came across an article about how Jake Gyllenhaal completely transformed his body for "Prince of Persia," I was interested!

Simon Waterson, Jake's trainer, has beefed up celebs like Pierce Brosnan and Daniel Craig for the James Bond films.

Here is the intense workout schedule and eating plan:

► Pre-workout Snack: Half a banana, some nuts and an espresso.

► Morning Workout: An hour-and-a-half cardio workout while wearing a 20 lb. flak jacket to simulate the weight of armor. Interval training (10 minute uphill sprint, followed by abs exercises). Repeat sequence five times, then a 10 minute run, followed by stretching.

► Breakfast: An egg-white omelet, a small protein shake and an isotonic drink to replenish salts lost during training.

► Lunch: Baked potato with tuna and salad.

► Evening Workout: An hour of resistance training using cables to simulate sword fights; pull-ups, press-ups, abs exercises using weights; finish with stretching.

► Dinner: Soup and a protein shake

► Snacks/supplements: Two liters of water, protein bars, dark chocolate, supplements rich in omega-3, 6 and 9. No foods containing refined sugar, occasional glass of wine allowed.

Soup for dinner while filming in the desert? Uck, no thanks.

For the full article: Jake Gyllenhaal's Abs Didn't Come Easy, Says Trainer

Quick & Easy Warm Up Routine

Why warm up?

Most people say to avoid injury. And thats correct. But it's also to get the most out of your workout. The warm up gets your whole cardiovascular system ready to run by slowly increasing your heart rate and blood flow. This leads to reduction of injury AND better performance. And us mama's know that we have NO time for injury and at the same time we want results for our hard work. So don't forget this important first step!

Here' an awesome warm up I found on Runners World website. It's a series of 5 moves that are easy enough to do before each run... and not too time consuming either! Enjoy!

My New Shoes...

So I figured now is the time to break into my new running shoes.

I wanted a shoe that was lightweight, durable and made specifically for running (both outdoor and indoor).

After a little investigative research, I concluded that the Avia AVI Bolt/ A2111 may be the shoes for me. According to Avia, this shoe softens impact, stabilizes the heel and provides increased energy return! What was that? Energy return? Maybe I'll wear these shoes around the house as well ;)

As soon as I get them, I'll post a review!

Top 5 Gear Essentials

If we want to run (and run well) we must have the proper gear, right?

Here is elite runner, Steve DeKoker's top five essentials for running success.

1. Running Shoes

2. Running Socks: Ex) Brooks Utopia Mini

3. Running Singlet & Shorts: Ex) I.D. Elite singlet and shorts

4. Anti-Chafe Product: Band aids on the nipples and any anti-shafe protector!

5. Disposable Wardrobe: Find old sweatshirts in thrift stores that you don't mind tossing at the starting line.

Click on the article for the specifics!

Training Schedule

My ultimate goal is to run Nashville's Country Music Marathon in 2012. (Any takers?!) So the next year will be to prepare me for that big day!!

I plan on running a number of 5Ks, 10Ks, and half-marathons throughout 2011. But until then, I will be TRAINING for them. I found an awesome training schedule in Fitness Magazine designed by Andrew Kastor, who creates online training programs for the New York Road Runners club. Here is the link: Andrew Kastor Training Schedule

Moms Can Run Marathons Too!

Moms run marathons, everyday. Or at least we feel like we do. When nighttime finally comes around, I usually look like I havent showered in days, my hair is a disaster, the circles under my eyes have become darker than I ever thought possible, and there is some sort of magnetic force between me and my bed. Face it, I'm exhausted!

So then why would I want to run 26.2 miles... for fun?

Well, after a long day of playing the roles of laundry machine operator, janitor, van driver, housekeeper, cook, teacher, counselor, disciplinarian, builder, mediator, translator, and "mom," sometimes the only thing I want to do is get out of the house and RUN!

For me, running is empowering. It gives me a sense of clarity. And face it, after become an expert in toddler-ese, sometimes my mind needs a good dose of fresh air! Plus, losing weight and toning up is a pleasant bonus!

So I've decided to take the enormous challenge of running a marathon and make it a reality! Because... why not? I truly believe that if anyone can run (and finish) a marathon, it's a mom! We endure, we don't give up, we press on, we go non-stop every hour of every day. We were made for marathons!

Follow me on my transformation from a recreational runner to a Marathon Mommy! My blog will contain tips, advice, Q & A's with experts, product recommendations, great running finds, cool websites and much more! And who knows, maybe you'll be inspired to take the Marathon Mommy Challange with me!