For the Newbie Runner: Part 3

Today's Newbie Running Tip is to Run Unplugged.

Over the Christmas holidays, I saw a challenge issued by a coach and online runners to go unplugged, meaning to disconnect from technology during your run. By "disconnect" they meant remove the earbuds, unharness from your smartphone and even unstrap your running watch. WHY?

Listen to your body.

BREATHING. Runners tend to disconnect from the world around them while the earbuds are pumping noisy distraction into their heads. Because runners are so absorbed in the audio book or have the music up loud, they are missing the sound of their own breathing. Your breathing can tell you if you're fatigued or have more gas in the tank.

Personally, I chose to have my music up loud enough in my ears to cover the sound of my ragged breathing! Also, it was a tool to trick myself from how tired and winded I was.

LEGS, KNEES & FEET. With so many apps and running watches tracking routes, time, splits, averages, comparison charts, etc., runners are trying to go longer and go faster without evaluating their body currently in motion. Push harder. Harder. HARDER. No wonder there are too-much-too-soon injuries.

I rationalized that I should beat yesterday's time or distance just because it was a new day and I was rewarded by the robotic voice or blinking screen. Never mind my feet felt crippled toward the end of the run because my form was poor causing me to over

pronate/supinate and hobble toward my digital reward.

Listen to your world.

There is much to hear. Birds. Wind. Other runners. Cars thumping up to a stop sign, but not stopping as they missed seeing you. It has been reported, women with earbuds are a perfect and favored target for being attacked from behind simply because they are not listening.

That same Christmas I took the challenge during my next run. "This is no biggie. I get to hear the sounds of nature. I feel free." I was in Oklahoma where the wind doesn't have much of an opponent. It howled into my ears. The airplane overhead roared as if it were coming down on my head. My breathing sounded like heaving! My feet slapped-slapped-slapped-slapped the paved trail like they were clown shoes. I was so distracted by all I heard, I couldn't run 2 miles for the frustration of it all. Since then, I decided to pull the plug on earbuds while running. 

It is important to note some organized races strongly discourage or do not permit smartphones, MP3s and earbuds, but encourage the runner to engage in the experience of the race. Typically, during my morning runs, I have my iPhone running app open to know the distance, but I'm listening to what matters. 

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For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

Sam's Middle Half

Back in June a couple of weeks prior to my 50th birthday, my hubby and I joined the limited registrants for the Murfreesboro Half Marathon commonly referred to as "The Middle Half." It's a fast, flat course everyone says is great for newbie HMers and helps their PRs/PBs (personal record or personal best) sparkle.

Today marks 70 days until the gun starts the race on October 11. I'm feeling anxious. 

As of this writing, the farthest I've gone using intervals (running with walking intervals) is 8 miles. A half marathon is 13.1 miles. So far, my training has been casual, but it's time to focus. I've never done anything like this. And, already it's pushing me waaaay beyond my comfort zone. Did I mention I'm feeling anxious? I'm gonna be straight up with ya... I need help!

I have 2 requests:

1. Follow me on Twitter at @SamaleeAllen or on Instagram at @samaleerose.
2. Daily/Weekly/Sporadically send some motivation or a swift kick-in-the-pants my way using the hashtag, #SamsMiddleHalf.

That's it! I plan to live my training socially out loud to hold myself accountable which will serve, also, as a strong motivator. Your digital cheers will mean a great deal to me. Thanks, in advance for your support!

<inhale> Ok. Here we go! <exhale>

For the Newbie Runner: Part 2

In the post "For the Newbie Runner: Part 1," I offered three tips learned since I started running...

1. Shoes: All Feet are Not Created Equal
2. Intervals: A Mile is a Mile
3. Running Groups: Never Say Never

My disclaimer is that I'm still a Newbie Runner, too, and eager to steer you towards success in your new quest. As of this post, I've only run a couple of 5Ks (3.1 miles) and one 10K (6.2 miles). My intimate knowledge of the running race world is extremely limited. But there are many miles logged prior to each of these races which is where I will draw from for tips.

4. Stretching: Impatience Can Cause Injury

With just a 5-minute stretch before bolting down the road, you can reduce your chance for injury. Cold muscles do not want to work. Tight muscles are like a ball of taught rubberbands. Try to immediately engage those cold, tight muscles for high performance and you may end up with severe pains, strains or even bone fractures. After the run, reward those muscles with unrushed stretching. As you hold a pose, relax into that held pose intentionally focusing on specific muscles. It'll hurt so good!

I was involved with a new yoga studio a friend launched, over a year ago. In that 30-day period, I had unlimited access to all classes from gentle (newbie) flow to the crazy Hot 26 where the room is heated to 95 degrees and my elbows sweat puddles! Turns out, being rung out like a sponge and getting all bendy-pretzelly for an hour alleviated some muscle and tendon issues I was experiencing. Now, I do those flexibility and stretching exercises at home in air conditioning!

5. Cross-Training: Getting Stronger All Over

More studies are proving stronger runners are created in the gym. Cross-training such as weights, plyometrics, swimming, etc., help strengthen different muscle groups while the other set recovers. Why does a runner want to cross train?

*Balance those non-running muscles for overall strengthening.
*Reducing the risk for injuries.

I hated running. I felt weak and winded. Ultimately I just quit trying. After participating in Zumba classes 2-4 times a week for about 7 months, I decided to give running one more chance. Oh, and to make it more of a challenge, I opted for a hilly route. Incredibly, I felt strong, as if I had been running for months! Benefiting from the results of cross-training, I'm intentionally active in dance (cardio) fitness and running. Some weeks, I add a resistance band with flexibility stretches. 

Balance your weekly workout and get stronger!

How do you cross-train? What types of stretching and flexibility exercises are you doing to improve your muscle balance?

Adding Value

While social media tends to pander our self-regard with everything from mundane to once-in-a-lifetime events, let's consider shifting the focus toward others. I am just as indulgent as the next vegetarian in sharing what was on my all-day menu for #MeatlessMonday.

Hey, Jack, what's wrong with posting innumerable pix of cute puppies and baby elephants? Nothing, I say! Absolutely nothing!

I'm issuing a challenge -of sorts- to all you bloggers, Facebookers, Instagramers, Tweeters, Viners, Tumblr-ites and YouTubertarians to add value to your followers. Make it for a day. Make it for a week. Make it your next big milestone post!

What does that look like?

Welpst...it looks like encouraging with words and photos, "likes," asking questions, offering helpful hints and posting about something that benefits the locals or those with similar interests. Avoid cutting remarks or even responding to negativity with negativity where all of social media can see. 

Remember, emotion and voice inflection do not carry through posts, unless you use "!!!" and ALL CAPS!!!! Typically a person will read a response using their own filter. If I have a cynical disposition, chances are I will read a post viewed through my pessimistic filter. 

People struggle on a daily basis with everyday stuff. Let's, You & I, not subtract from our online friends' esteem. Instead, let's be the bright spot elevating them and adding value to their lives. You don't have to be a know-it-all, simply defer to another.

Whether we have 20 or 200,000 followers, we can add value with our platforms.

Here's to #sharingselfies! Join me?

2-on-Tuesday: Earth Day Stir Fry

HAPPY 

EARTH DAY! 

For me, Psalm 33

best frames the day!

The schedule has permitted me to get cookin', again! And, I felt creative! And, it's easy! And, it's ROBUST.with.FLAVOR! Don't wig if you or your family shuns the very idea of tofu, because you can always substitute with the cooked & diced meat of your choice. You don't have to serve over Basmati Rice or Quinoa, but it's just way more fun!

For this dish, I utilized the Chinese Brown Sauce (see below) from Forks Over Knives and punched it up just notch with orange juice and extra garlic! Then, doubled the recipe to have plenty to use for the cooking process! Get creative and change up ingredients to what your taste prefers. 

EARTH DAY STIR FRY
(or Broccoli, Carrots & Tofu Stir Fry)

1 bunch Broccoli, remove from main stems
2-3 large Carrots, shaved or sliced thin
2 Onions, thick sliced
1 Orange Bell Pepper, cut into big chunks
2-4 tablespoons Grated Ginger or Ginger Paste (bottled or grate your own using a box grater)
4-8 cloves Garlic, minced (or purchase the jar stuff and think in terms of tablespoons)
1 block Extra Firm or Super Firm Tofu (drained and pressed to remove liquid, then cube) -OR-
1 package Extra Firm or Super Firm Tofu "Cubed" (drained)
Red Pepper Flakes or Sriracha Sauce
Olive Oil or Coconut Oil
Chinese Brown Sauce (too easy to make!)
Salt, to taste
**Optional: Garnish with spring green onions, a sprinkle of chia seeds or sesame seeds

• Make Chinese Brown Sauce, first. (see recipe below)
• Cube tofu or cooked meat and stir-in a generous helping of Chinese Brown Sauce, extra garlic and extra ginger paste and let set to marinate for 1 minute to 1 hour.
• If serving with Basmati Rice or Quinoa, go ahead and prepare.
• Prep veggies while oil heats over medium heat in large skillet.
• When oil is ready, empty the marinated tofu/meat into skillet. Occasionally stir this mixture around to make sure it doesn't scorch. Add more sauce, if needed. The marinade will reduce to cover the tofu/meat.
• When the marinade has reduced and the tofu/meat looks sufficiently covered, remove from skillet to a temporary plate and add a smidge more oil to skillet.
• Toss the cut veggies (broc, carrots, onions, bell pepper) and red pepper flakes into oil and cook until desired tenderness! This part goes really fast and, then, add tofu/meat back into skillet with veggies adding more sauce, if needed!
• Serve with or without Basmati Rice or Quinoa.

Chinese Brown Sauce
(Forks Over Knives, pg 35...I've subbed in Molasses & Corn Starch)

1/3 cup Low-sodium Soy Sauce
1/3 cup Vegetable Stock
1/4 cup Molasses
1 tablespoon Grated Ginger (or ginger paste)
2 cloves Garlic, peeled & minced
1-2 teaspoons (or more) Corn Starch, dissolved in cold orange juice (water or pineapple juice would work, too)

Combine all ingredients in a medium saucepan and cook over medium heat until thickened. If there are any left-overs, serve with meal or store refrigerated in airtight container!

#GoPlayWithYourFood!

I'm Fit Possible!

After participating in a hashtag conversation on Twitter, an online runner-friend suggested I check into the social media community "I'm Fit Possible." So, I did and liked what I saw!

Addiction is such a strong word for all the fun I have on Facebook, Twitter, Instagram, Pinterest and blogging! With my recent pursuit of a healthy lifestyle involving fitness and nutrition, I can't help but talk about it and share on social media about what I'm constantly learning, whether or not people comment, email or retweet. But, when someone does respond, OH MY GOODNESS! I squeal and jump up and down on the inside (sometimes, on the outside, too!).

I'm Fit Possible seemed like a perfect fit for my <ahem> addiction pairing my sharing with a healthy lifestyle as an "Ambassador!" Think of that! Me? 

I completed the online "I'm Fit Possible Ambassador Application," which is more like a simple questionnaire, uploaded a photo, clicked the submit button and that was that. In less than a week I received this response from the founder, Tara Gusmanis...

 I got a sweet, glass thermos!

"...You're in! Yay! Congratulations on becoming an I'm Fit Possible Ambassador! You are JUST the kind of person we need to make our community that much better!"

Much squealing and jumping ensued! 

What I had shared only with my hubby and a dear friend was my desire to become a wellness ambassador, but felt it may be a year before I would realize that goal. You do not have to become an ambassador to enjoy the IFP Community on social media and events. 

Am I a professional? Do I know all the answers? Nah. But, I'm enthusiastic about spreading the word and doing what comes naturally, talking and cheering for others! It IS possible to start as a late bloomer on a quest for a healthier self and be successful! 

We are social, big hearted, creative fitness enthusiasts.

We believe in unplugging and heading outside.

We believe that the best workouts are the ones done with family and friends. 

We try and sweat every day, but if we don't we won't sweat about it.

We love to try new things and if we love something, you'll hear about it. 

Oh and smiles, hugs and high fives are not negotiable.

If this sounds like you, come hang out online with other real people. Who knows? Perhaps you'll become an I'm Fit Possible Ambassador, too!

#ImFitPossible #andSoAreYOU!

"Sam"