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.

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.

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.

You can train with your kids

I have been running with my kids since last summer. They are 4 and almost 2. My main goal when I take them running is LONG ENDURANCE runs. I don't try to do any interval training with them, although, I have in the past. These runs are low heart rate training, 150 is my average heart rate. It's fun and I love it. You can see photos here at Fitness for Mommies.

Interview with my brother, Ironman athlete

My brother and I have this incredible drive to compete in athletics. We've had that drive since we watched our dad compete in his first triathlon at age 42. I asked my brother to describe how to train for a triathlon in this article.

Check out the Shoe Dog

Guide for buying new shoes!

Read it here.