Make the Most of You-All of You

"Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson

Couldn't agree more, Ralph.  Read those words and soak them up, each one of them.  Think about how that applies to all aspects of your life, including your health.  Are you making the most of it? Because really, in the end, isn't that what is going to keep you here? Your health. Take care of it, make the most of it..like it's all you've got.

Monday:

Day of rest.  Needless to say, I was a bit sore after the race.  The cold, rain, no cool down or stretching (I know, I know not a smart move) did not do me any favors and I was feeling the wrath of my body the next day.  So I did what every sore person does, thinks about moving but acutally can't.

Tuesday:

Nike Training Club.  I chose to do the Get Lean at Intermediate difficulty for 45 minutes.  It was challenging but I realized I think it is time to step up to advanced difficulty.  I like the Nike Training Club workouts because they give you exercises to do for 30 sec-2 minutes and then you switch.  It really helps those who have workout A.D.D. and get bored verrryyy easily (like me).  Also, you can do them in your living room so you are in a judgement free zone.  Sometimes jumping around doesn't fare well at the gym so the living room gives you a nice little safe zone.

Wednesday:

You should know the routine by now-- Frick Park it is!  We checked in 7.23 miles up and around the hills of Frick and I will be the first one to tell you that I felt like crap-o-la.  My legs just were rebelling against me and moving as slow as they could and feeling like a ton of bricks.  Thankfully, the lovely ladies that I hike with were able to push my tush up the final hills.  Big thanks, dolls.  We will be meeting at Frick-Biddle Street parking lot by the tennis courts this Wednesday 10/10 at 4:00 for anyone who wants to join!

Alas, the journey begins.

Thursday:

Treadmill day. 
5 min warm-up
3.1 in 24:19.  I set the speed at my goal pace (less than 8:00 min/mile) and gradually increased the pace the last mile and half mile to finish strong. 
For a grand total of 3.82 miles in 35:21 min
5 min cool down
389 calories (according to the treadmil)

Hint:  If you are trying to step it up at the end of a workout, it's not the best idea to go from running at 7.0 mph straight to 8.5 for the last mile or half mile.  That is a great way to set yourself up for a nice injury.  This can be applied to all workouts, not just treadmill workouts.  When you run at a steady pace for 20+ minutes, your legs are in that pace mode and possibly fatigued.  Cranking it into overdrive and trying to be Sonya Richards-Ross at the end of the workout is no bueno and asking for a pulled hammy.  If you want to step it up at the end of the workout, do it graduallyyyy.  Ex. if you are running at 7.5, turn it up to 7.7 and get comfortable there, then increase to 7.9 and get comfortable.  Another way to step it up at the end of a run are by doing striders for 40 yards or so.

Friday:

Time crunch! But as I have said before, it is not about having time, it is about making time.  So I could only make time for 2.31 miles in 20:41 min.  Better than nothing and it was prettyyy hilly.  Put it in the bank.

Saturday:

Rest

Sunday:

Unplanned day of sickness and rest. ::Sad trombone::

Week Summary:

“Be patient and tough; some day this pain will be useful to you” – Ovid.  Once again, apply this to your workouts.  You will have good days, you will have bad days, you will hurt, you will feel great--keep going! Tough it out. Be patient with your workouts and your progress, it will come.  Trust in your routines to achieve your goals.  Believe that your momentary struggle is going to pay off in future gain and in our case, a healthier, leaner, stronger, 6-packier, ab-rippier body.  Put the time in now to take care of yourself (and your health) because as Ralph said earlier, it's all you've got.  


Yours in Health,

Nikki


Upcoming Races:
For those of you who want to challenge yourself and try a race or are just looking for people to run with, here are some races we have on tap for the next month. Feel free to join!
10/27: Freaky 5k-North Park
11/3: Mud on the Mountain-7 mile obstacle race 7 Springs
End of Novemeber: Turkey Trot TBD



For information about my nutrition program or any suggestions on what you want to see here, contact me at :
gmail: ncmckeone@gmail.com
twitter: @Nik_Lovin