Highland Run 5km Race Results

The 25th Annual Highland Run happened today. Great run, good volunteer support, although the turnout was low due to the weather report- 80% chance of rain, thunderstorms and wind. We all had fun racing our first race of the year together.

Congratulations to Teresa Gibbons she ran her first 10km today! Teresa finished in 1:08! This was her first 10km and her longest run before this was 4 miles! Great way to get back in shape after having twin baby boys one year ago!

Great Job Teresa.

Rachel did the 5km and her results are here.

Interview with Coach Al Lyman

Coach Al Lyman is one of the premier running and cycling coaches in the business. He wrote the plans for Graeme Street's Cyclo-Core programs which is designed for cycling. He's competed in many marathons, triathlons, etc.. Accomplished athlete and coach and a really nice guy.

I interviewed him today for my Fitness for Mommies blog. You can read it here.

I highly recommend his training programs!

Time to replace those combression bras

Recently, I read an article in Women's Health magazine about how compression bras do not STOP the bounce when running. The study talked about how between running or walking in a compression bra- you are still going to bounce. Bounce is BAD! According to this study, bouncing causes irreversible tears- which will lead to sagging breasts! I am 36 now and it's suddenly very important to me not to lose what I've got!
I called all the big name companies about what bra they recommend and the bottom line is the CW-X Firm Hold bra which is sold by Activa or Road Runner Sports. Athleta recommended the Glamorise Bra and Title Nine did not reply.

You can read more about it here.

Are you training with a heart rate monitor?

Heart rate monitors are one of the most important things to have on a run. I never leave home with out it. You monitor will help you get to know your body better. It will tell you if you're in your aerobic zone or your anaerobic zone. Personally, I can get my heart rate up really high in a spin class but not as high when I'm running. My husband is always amazed when he downloads my workouts to the computer because when I'm racing it's in the 180's the entire race (5km). On a training run, I use it as a guide for my level of effort. If it's in the 150's I'm having an easy day, 170's means it's a hard day, and 180's+ means on the verge of puking. Everybody's heart rate will be different. You can calculate your zone by subtracting your age from 220 and then multiplying that number by percentages - 60%-90%. This is an old formula and I don't think it's that accurate, only you can tell what your effort level is, but this is a good place to start.

I wrote more about heart rate monitors here.

Protein shakes are great for recovery

I love my protein shakes! They are very nutritious, low in calories and high in vegetarian protein. I've written copiously on the benefits of a protein shake for athletes.

Read here for more details.

Cross training for running

Cycling and running go together like bread and butter. You need one for the other. I could never hang up my running shoes nor could I retire my bicycle. However, one needs some really good cross training workouts to improve their running. I found one that is a combination of yoga and cycling and it is fantastic!

Read the full article here.

Collard Greens and Ham Hocks

Tonight's dinner was a LOT past my normal level of cooking. We are part of the Organic Co-Op on Meetup.com and part of this weeks bounty was collard greens. I have never cooked them, so was curious to try. I used a recipe from Tyler Florence on the food network, and cooked the greens for one hour in chicken stock, along with an onion, garlic, bay leaves, and a ham hock from Honey Baked.

I liked it, but my family members were less than thrilled.

My question to all of you who read this: What are you supposed to do with Collard Greens?

Please post a comment, and recipe, THANK YOU!

READ THIS BOOK

Marathon Woman: Running the Race to Revolutionize Women's Sports

I can not remember a book that I've read in the last two years that was as good as this one. I wrote a short book review here, however, I'm working on a complete essay about this book.

In a nutshell, Kathy Switzer was the first woman to wear a number at the Boston Marathon, 1967. She ran it in 4:20. From that day on, her passion was to get women to run. She pursued that passion until it was an Olympic event in 1984. She traveled all over the world promoting running for women. It also basically follows the world of women in sports at this time. The myths were amazingly stupid at that time- "your uterus will fall out" " you won't be able to have babies", ridiculous things.

Read this book, you will be inspired to get out and run!

Our plan

Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)

My first goal for 2008 is a 21 minute 5km. Jennifer and I are currently running in the 22 minute range. So, starting next week, we have a new plan. We are going to follow the Run More, Run Less Program, otherwise known as the FIRST program. It's based on 3 quality runs + 2 cross training days. Jennifer is an avid downhill skier, so those will be her cross training days. I am also a cyclist, so I will be doing bike riding or spin class on my cross training days. Teresa is an avid soccer player, softball player so those will be her cross training days.


We are following the Intermediate plan for the 5km. I like the plan because we can continue with our regular Monday, Wednesday, Friday runs. Next week, on Monday, we will start our interval runs. Wednesdays are tempo running and Fridays are mid-tempo range.

Fantastic All-Pupurpose Running Skirt

I Love Terry Bicycle Company. Owned by a woman and designed for women. These "skorts" can be used for anything. I have at least six of them and I wear them all the time in the summer.

I wrote a complete article here.