threeculbersons

Posts Tagged ‘running’

Planktastic-Core

In Beach, Fitness, Running, San Diego on October 4, 2012 at 9:55 pm

If you’re a runner, you definitely understand the importance of a strong core. Agree? Agreed. Now, some people hear ‘core’ and think of those stubborn abdominal muscles. When I refer to my core, I’m referring to not just my abs, but also my back, glutes, and legs. It all needs to be strong. Our core supports daily activities along with physical activities/exercise.

I have a few favorite core moves that I incorporate daily in to my routines. I thought I would post my top 5 (as of right now, it does change). A few things to consider when working your abs and core. Always remain in neutral alignment, keeping your abs contracted (sucked in) and butt down. Hands are usually about shoulder-width apart. I love plank workouts…what better way to strengthen your core and work on flexibility and balance at the same time?

Plank-2-spidey:

Plank-to-spidey

Hand-release push-ups:

Hand-release push-ups – just like a regular push-up except you are coming all the way down, release hands, then push back up.

Plank Cross-unders:

Plank cross-unders. Knee to opposite elbow.

Mtn. Climbers:

Mtn. climbers – adds a little cardio interval in the mix.

Plank toe-taps:

Plank toe-taps

Just a few core exercises I’ve been doing lately. My favorite being the plank toe taps, it gets your HR pumping, especially if you add a plank jack in to the mix.

Oh, guess who joined the shaker/blender world??

GNC’s Pro-sculpt, pre-run fuel.

Did a 3.5 mile beach run this morning, which was no joke because the tide was high or at least seemed that way because they had the sand banked up. So I was either in the soft sand or at an incline. It was stupid really. But I got it done in 30 minutes, which gave me an 8:34 pace. Not bad for sand. Heading out again tonight for another 4 miler with my group…trying to prepare and train for Ragnar Relay!

Disclaimer: Consult your Dr. before trying new exercise programs/moves. If at any time you are in pain, discontinue the exercise. I’m sharing my personal exercises, if you choose to try them, you do so at your own risk. 

Advertisements

Get Fitbook Giveaway!

In CrossFit, Fitbook, Fitness, Giveaway on October 3, 2012 at 1:25 am

Fitbook is a product that I LOVE and use every single day. Because I love this product and my readers so much, I decided to do a giveaway.

Here is what I’m giving away: Fitbook: 12 week nutrition & fitness journal and red fitbook pen.

Fitbook and pen

My affiliate page if you are interested in ordering more Fitbook products. They have awesome journals and shirts!

How to Enter:

1. Tweet – “Enter to win @caylaAculberson Get Fitbook giveaway! #livelifefit https://threeculbersons.com/2012/10/03/get-fitbook-giveaway/

2. Leave a blog comment telling me how you would use Fitbook. Ex. – Would you use it to track nutrition, fitness goals, or both? Or would you use it as a training tool for Crossfit, running/races, etc…?

Giveaway will remain open until 10/09 and winner will be selected at random. Best of luck! And remember to live life fit!

No Rest Sunday.

In CrossFit, exercise, Fitness, Food, Running, San Diego on October 1, 2012 at 5:49 am

 

Hodads

If you are ever in San Diego, allow me to treat you to the best burger in town (at least I think so). Hodads is this tiny little hole in the wall burger joint downtown, and it’s amazing. We ate there for lunch today. Sophie is telling a big story above, how cute is she? But with that delicious burger, had to come an intense workout.

GNC Pro-Scuplt – Fruit Punch

Pre-Workout

So, pro-sculpt is growing on me. You mix 1 scoop with 10oz of water. It reminds me of some sort of childhood medicine. Each time I use it, I like it a little better. The best thing is, I get the kick I need. I typically use pro-sculpt if I’m going to be doing lots of cardio. If I’m doing strictly strength training, then I’ll take the GNC Meta-Ignite. So far, no complaints.

The Workouts:

Fitbook

WOD: 10 rounds – 10 hand-release push-ups & 10 squats

By round 6, my triceps and shoulders were on fire. I went through those 10 rounds with very little rest. All you really need is a mat (if you’re on hard surfaces).

HITT: Provided by BlondePonytail.com I’m loving her GNC series workouts. They are the bomb! 

I switched it up a little bit since I technically just did 100 push-ups and don’t have a medicine ball (yet!)

Equipment: Jump rope, medicine ball/or dumbbell/kettlebell – whatever you have. An interval timer.

1. Thrusters/Jump rope – I used a 15lb dumbbell instead of a medicine ball.

2. Plank toe taps/Jump rope

3. Wood chops R/Jump rope

4. Wood chops L/Jump rope

You can check out the link above and watch her video demonstration. You set your interval timer to 30:30. 30 seconds of first workout then 30 seconds of jump rope. No rest. I was sweating right off the bat. I did plank toe taps instead of the push-ups.

Followed all that up with 30 minutes on my bike trainer doing speed intervals.

New favorite treat.

Sophie and I have fallen in love with Trader Joe’s Almond chocolate ‘milk’. It’s so good and a nice little treat. It’s a little high on the sugar side, so I don’t drink a full serving. But it’s sweet and tastes good after a workout.

Tomorrow starts trying to get my body back in decent racing form. 1 month till Ragnar TENNESSEE!!!!!!

Disclaimer: These are workouts and supplements that I do and take. I’m in no way recommending you do or take them. Always consult your physician before starting a new workout program. I use my blog as a way to share workouts and products that are beneficial to myself. You assume all risk of workouts and supplements you take. 

Mind Games

In Fitness, Food, Road race, Running, San Diego on September 30, 2012 at 3:50 am

I set out early this morning for a 10 mile run with two of my best running buddies. Both have pushed me through many a painful runs while marathon training. There is something special about the bond you share with your ‘endurance’ friends. They get it. They understand when everyone else just thinks you’re crazy.

Last weekend said friend and I ran 8 miles, fairly easy.

Danielle, my dearest friend.

This weekend, knowing I should run long, was already in the mindset that I didn’t want to run more than 6 miles. This week starts an intense training month leading up to Ragnar Relay, so I thought I’d take it easy this morning. Nope. Danielle says “I’m running ten”. She is one of the LUCKY few who was accepted in to the Nike Women’s Half-Marathon in San Francisco (SOOOOO happy for her) in a few weeks. It’s a lottery entry, she is stoked to be running it. So, how can I leave her hanging for 10 miles alone? So another friend and I man up and run it with her. Endurance was fine, but my legs hated every step of it. Bricks, much? Especially those last two miles where they were cursing me. Yes, I heard them.  And the red lights, the dreaded red lights. Stopping and going, might as well just shoot me now. Ok, so I might be a tad dramatic…but you get my point. The funny thing is, how many times have I ran 10 miles? I’ve lost count. But I still have those runs where I feel like a beginner and not quite sure how to make my legs move forward. Those are the runs where I have to visualize what awaits me at the finish…

Recovery

A delicious Con Pane cinnamon roll and roasted turkey sandwich. I’m telling you what, you haven’t experienced a deli quite like Con Pane. It makes ANY run worth it! Oh and the San Diego skyline isn’t a bad view either.

Fun in the sun

Took the kids to Coronado to run around this afternoon.

A trick I learned (thanks Holly!) during marathon training to help aid in recovery was to “rinse” your legs using a water hose, as soon as you could after a run. There were many a run, I was standing in my driveway hosing my legs down with ice cold water. But, I swear by it. Same effect as an ice bath, just a tad more bearable. I say that because my legs were sore today and standing in the ocean had the same effect. It was COLD today. But the kids loved it.

Pre-RUN: GNC’s Pro-scuplt and 1 orange.

I’ve also added these bad boys to my supplements.

GNC Triple Strength Fish Oil 1500

Fish Oil

GNC Probiotics Ultra 5 Probiotic Complex with Fiber

Reduces harmful bacteria and aids in good bacteria for digestion.

GNC Total Lean Engergizing Lean Chew

Energy chews

Hope you’re enjoying the weekend!

Yummy Eats

In CrossFit, Fall, Fitness, Food, Life, Recipe, Running, San Diego on September 29, 2012 at 1:00 am

 

Homemade taco seasoning

Do you make your own taco seasoning? Well you should ;).

What you need:

1 tablespoon chili powder

1/4 teaspoon garlic & onion powder, red pepper flakes, oregano

1/2 teaspoon paprika

1 1/2 teaspoon ground cumin

1 teaspoon sea salt & pepper

It won’t turn your meat that weird orange color and tastes better.

Almost done with September…notice our Disney week?

Did a 3 mile beach run last night, averaged a 7:45 pace.  Was your run this gorgeous?

Sunset run.

Friday ‘WOD’: Run 200m, 11 push-ups, 11 weighted walking lunges (35lb weight plate), 11 thrusters. 5 rounds for time.

Core workout: Plank 2 spidey, reverse plank w/ leg lift, V-ups, ankle taps, butterfly sit-ups. 5 rounds, 15 reps each.

Happy Fall!! We might not get all the beautiful tree colors of fall, but my Birds of Paradise have bloomed! Love them!

Birds of Paradise are blooming!

Ragnar Relay Team Name?

In 2012, endurance, Road race, Running, Tennessee on September 22, 2012 at 11:24 pm

I need your help!!!! Help me name our Ragnar Relay team. If you don’t know what Ragnar is, it’s a relay race. We are running the Tennessee one and have a 12 member team. I’ve comprised a poll (below) but need help making the final decision.

Ragnar Team Running Name

Thanks in advance!!

~C.

Workin It Out

In CrossFit, exercise, Fitness, Food, Life, Running, San Diego on September 20, 2012 at 4:09 am

Morning run

I had an awesome 3 mile short run this morning. It was 70*, perfect running weather!

Not a soul on Coronado!

Came home and combined a WOD and sprint exercise. It was tough. I really hope CrossFit will help me run on tired legs during the Tennessee Ragnar Relay race. Especially since I’ll be running two legs. :/ Guess I should start seriously training, eh?

Wednesday WOD

I don’t why I put 5 rounds. You only go through this once, but you sprint 200m 5 times.

I buy all my “training” food from REI. Anybody else love that store?? I mean, it’s addicting. I can’t go in there and NOT spend at least $100. They are running their 20% off 12 or more nutrition items…can’t pass that up! I’ve also been eyeing Teva sandals for Sophie. Some people like Chaco’s, I like Teva’s.

For my inner endurance junkie!

My workouts warranted Chipotle, right? Well, my parents have never been to this amazing place. So of course, any excuse to go is good enough for me! Steak burrito and chips/salsa. I love that all of their meats are hormone/anti-biotic free.

Food for my running soul…Chipotle!

The wild ones.

The little beasts!

So, I ran in my new Reebok CrossFit Nano 2.0. They aren’t classified as running shoes, but they are “minimal” inspired. They felt great and are super light. Now, can I have a red and grey pair??

Hope you guys worked it out today. Another beautiful day in San Diego (sorry, don’t mean to brag ;))

Avoiding Burnout.

In exercise, Fitness, Running on September 11, 2012 at 8:05 pm

That’s right!

Some questions to consider:

  1. Has physical performance declined?
  2. Decreased appetite?
  3. Increased injuries or sprains?
  4. No motivation?
  5. Elevated resting heart rate?
  6. Are you bored when exercising?

It’s either one of two things (or possibly a little of both), you’re overtraining or you’re burnt out. If you can answer yes to those first few things, you’re overtraining. Especially if you engage in high levels of exercise, high intensity, duration, etc… I’m constantly having to remind myself that it’s ok to rest. That’s the key to overtraining, rest. Your body needs adequate rest between exercising, especially high-intenisty ones.

But how can you avoid burn out? Answer: cross-train. I’ve come to love cross-training, it’s what brought me back to running. Cross-training is perfect, especially if you work out at the gym most days.

For cardio, try 10 minutes on the elliptical, 10 on the treadmill, and 10 on the stairclimber. Now you have 30 minutes of cardio taken care of! 🙂 Play an actual sport. You don’t have to be perfect at it. A favorite of mine? Tennis. Replace a run with a tennis game every now and then. Cross-training can change by seasons as well. Focus on swimming during the summer months, cycling during the fall, skiing/running in the winter. Whatever you love! Take a new class at your local gym. Bodypump classes are a great way to get in strength training if you find machines boring or are intimidated by free weights. The instructors are great and will familiarize you with the equipment needed. You can also burn up to 600 calories in an hour. Take a spin or yoga class. If you love cycling or running (like myself) hit up the trails! Make mother nature your gym.

My love of cross-training is why I started doing CrossFit workouts. Every day is different. While the format remains similar, the intensity, weight, duration, & movements change daily.

Avoid the “bored as hell” stage (as I call it – sorry mom!) and switch it up. Your body will thank you.

My favorite form of cross-training.

Sweat it out Saturday

In CrossFit, exercise, Fitness, Life, Running, San Diego on September 8, 2012 at 10:05 pm

Time – 9:20

Sophie and I started off the weekend with a 3 miler on Coronado. I forget how heavy she is to push, but makes for a great upper body workout. Then came home and did my WOD workout (above). That’s 950 squats for the week. And yes, I totally plan on hitting 1000 tomorrow.

Afterwards, I did this short but heart-pumping set from BlondePonytail. I told you, she was my trainer. 😉

Squat jumps, plank jacks to spidey, split-jack lunges, burpees. 

Set timer to 20:10 for however many rounds you want. I did 3. It was roughly about 6 minutes.

We are lucky to live in San Diego and the tourists have all gone home! So after our run, Sophie and I did some more running up and down the beach playing in the water.

I mean, how cute is she?

California Girl!

Beach babe!

So, I’m in the market to buy a few weight plates (rubber). Any recommendations? I would rather purchase in store so I could play around with them, but am open to online if recommended. 

Enjoy your weekend!

How minimalist shoes saved my running.

In endurance, Half Marathon, Marathon, Running on September 5, 2012 at 6:05 pm

Earlier running days…

I am a runner. I’m not exactly sure at which moment I considered myself one. Maybe it was the very first run or maybe it wasn’t until I felt the agony of a 20 mile training run. But today, I am a runner. And I say that, because I truly love running. A year ago, I couldn’t say that.

A year ago, I took almost 4 months off from running. I was so frustrated from injury after injury. I said enough and bought a road bike. (lol) I literally didn’t run from September through December last year. I had to re-group and re-focus. Then I was introduced to minimalist running.

I technically started running in February 2011. I trained for 4 months for my first half-marathon. I stayed injury free for most of those 4 months and had a great first half-marathon experience. A week after running that race, I was in the Dr’s office with the most intense shin splints. Keep in mind, I had not yet experienced shin splints before. Luckily, my Dr was also a marathoner and was able to sympathize with my agony. She sent me for x-rays, my left shin was literally bruised. I just KNEW it was fractured. Thankfully, I was wrong and a fracture never showed up. My shin stayed bruised for three weeks after that race though.

The next four months I was in and out of my Dr’s office and had MORE x-rays because I just could not get rid of these nasty shin splints. My Dr. gave me endless amounts of advice. I visited three different running speciality shops to assess my gait, stride, all the technicalities of running. They all reassured me I was in the right shoes. I was keeping a running journal and for the most part didn’t run more than 5 miles after my half-marathon. I started cross-training, to build my core muscles. I felt like I was doing everything right, but running was just agony. So in September, I just quit. Oh, except for in my true running ignorance I signed up for ANOTHER half-marathon and full marathon for June 2012. But I had just quit running. June was a long ways away, right?

Wrong.

I knew, there had to be SOMETHING that would make running more enjoyable for me. By this time, we had already moved to San Diego, and I was close to purchasing my first road bike.

Now, I’m a supinator, which I firmly believe, along with the shoes that everyone kept telling me to use, was the culprit of my shin splints. I would have never argued with all those nice, running specialist who were trying to help me, but I just knew to my core I was in the wrong shoes.

My husband actually suggested I try minimal shoes (which he runs in). So I purchased a pair of Merrell pace gloves. In January 2012, I started running again. Just 2-3 miles at first. I found my love for running again. Switching to minimal and completely changing my running style saved my running. I was running faster and stronger. All pain free. I was also running smarter. I quit worrying about the quantity of miles and focused on the quality of my running (I know, cheesy). I ended up visiting another running speciality store, because I wanted a runner to explain minimal style running to me. Runners are either ALL for it or ALL against it. Some people don’t understand why I wear them and that’s ok. I once again was put on a treadmill running for the experts. They confirmed my supination and looked at my Asics I had been running in and told me sometimes cushioned shoes can make supination worse. My reply of course, I KNEW it!  By switching to forefoot striking, I eliminated the stress up my tibia.

I ran from January to June, shin splint free. I also bought the New Balance Minimus road shoes, which I ran my marathon in. I am a firm believer in minimalist style running for myself.

That’s my running story. I plan on running Tennessee Ragnar Relay in November and finishing out the year with one more half-marathon.

Happy Feet!