Fitness

Survey Results and Training Plan

January 11, 2017 by Zucchini Runner in Fitness, Running | 2 Comments

First of all, I want to say THANK YOU from deep within my heart to everyone who completed the reader survey last week! I was pleasantly surprised with the amount of responses, and it has reassured me I am headed in the right direction with my posts. If you haven’t taken it yet, and want to participate, please feel free to hop on over and take it now. It will only take a few minutes.

Survey Results

One thing just about all readers had in common? You want more running related posts! So once I give a quick review of the survey, I will talk about my training plan for the next 11 weeks. And it also looks like many of you want me to continue with the plant-based recipes, so we are golden there!

 

The other thing everyone had in common? You ALL said YES or MAYBE to a “Travel” section on the blog; not a single NO! Mr. Zucchini Runner and I travel quite a bit; particularly locally in AZ, so I am very happy to share our upcoming adventures with everyone! We just got back from a quick trip to the Grand Canyon and a quick stop in Sedona!

It also seems people were less enthusiastic about a paid eBook, but for those who were, the topic of choice was, “How to Transition to Plant-Based Nutrition”, with a close second of “Running Basics” and “Pantry Reorganization” TIED. More people were interested in a FREE handout, with the same topics in winning order. So I will need to see what the best approach is for that one. Stay tuned for updates!

Now, on the weekly Facebook posts, it seems like “Meditation Monday” and “Shopping List Sunday” were close contenders. I have noted this in my weekly posting schedules and I will try both for a while and see how it goes!

There was also some great feedback and post ideas provided in the “share your other thoughts” section, which I hope to incorporate in upcoming posts! Thanks again and if you have anything else you’d like to share, or other suggestions please comment below or take the survey. 🙂

Training Plan

My training for 2017 is going to be very different from 2016. My approach for 2016 was to just keep it light and low and nothing too strenuous. Mr. Zucchini Runner and I were giving ourselves one last shot at starting a family, which meant taking it extra easy on the body. As a result, I ran about 500 miles in 2016 compared to 935 in 2015. In addition, we did a LOT of yoga, and many of those miles were very short runs, at a very easy pace.

In 2017 we are moving on, and letting go. We have tried all that we want to try and do, in regards to starting a family. So, if it happens it happens, but we are no longer going to put our life on hold for the “what ifs” or the “maybes”. 2017 is about getting into the best shape we have been in so far, with the main rule that we also do it in the healthiest way possible. How do we define that?

In a word, BALANCE.

We will not strictly or rigidly eliminate any single food group that we enjoy. We will practice moderation however, and be extremely mindful of the food we consume. If we eat something that doesn’t have high nutrition, it is a choice we are making and not an evil or bad food.

As I mentioned in my previous post, where I discussed my 2017 goals, I have a fitness log — the good ole fashioned paper kind — where I am tracking my workouts and nutrition for the next 3 months. Week one is already complete and it is working out very well so far!

Below is a rundown of the fitness plan I have mapped out.

This planner is called the “Be Well Fitness Log” by Inkwell Press. I purchased it at Office Max.

Essentially it looks like this:

  1. Monday – 20 minutes of weights + 3 mile run
  2. Tuesday – Strength workout (30-45 minutes; CVX, PiYo or The Challenge)
  3. Wednesday – 5 mile run (tempo and easy alternating weeks)
  4. Thursday – 3 mile run (with pick-ups/sprints alternating weeks)
  5. Friday – Upper body weights + bike/spin indoors
  6. Saturday – Long run day
  7. Sunday – Yoga

I will of course modify this as needed, but I always do better with a plan as my guide. You can already see where I adjusted week 1 in some spots, based on having company in town.

Below shows a detail of a single day, which also focuses on nutrition. I have chosen not to count calories, but instead give each meal a rating.

  • 0 – no nutritional value; cookie, fudge, etc.
  • 1 – minimal nutritional value; granola, almond milk, processed foods like GF crackers, bread, etc
  • 2 – some nutrition but no color; baked potato, wild rice, quinoa
  • 3 – some nutrition but high sugar/fat; fruits and nut butters
  • 4 – good nutrition; has lots of veggies but some protein (veggie burger, beans, eggs)
  • 5 – ideal nutrition; all greens, essentially if I ate a plate of nothing but broccoli, brussel sprouts, spinach, bok choy and kale with onions and garlic

The above is the epitome of what I consider leading a life focused on plant-based nutrition. The best scenario would be to have green leafy plants first and everything else is secondary in a descending order. I’ve never done Weight Watchers, but I would imagine this is similar to their concept, except I don’t value processed foods. This method is not an exact science, it’s just a self-imposed one I have developed to help me to keep my food in check.

Below is the training I’ve completed so far for 2017, based on my Strava data. I have managed to run 48 miles, which I’m pretty stoked about! The key with all of my runs this year, is that I want to keep my heart rate under 160 beats per minute for 90% of my runs. (If it is a race, all bets are off and I won’t even pay attention to HR.) So far, easy runs have fallen in the 135-145 bpm range, average runs fall in the 145-155 bpm range and decent effort runs reach 160-163 bpm; which is typically my long run or a mid-week tempo run. I will keep that in mind as I move forward with training and keep you all posted with how it’s working.

So, how’d I do? Is this post helpful and informative?

Runner Safety

December 28, 2016 by Zucchini Runner in Fitness, Running | 10 Comments

If you are like me, you run — often times alone — and think of all the disaster scenarios that you could possibly encounter on said run, plus how you would get out of them. Like, what if the dog that is chasing you isn’t friendly, how would you get away? Or what if a creepy guy jumped out from behind a giant electrical box and attacked you? Or what if you got hit by a car, and you were knocked unconscious and rushed to the hospital, and they didn’t know your identity or medical information!?

No? Just me?

WHEW! Cause if we all did, can you imagine how different our world would be? Thank goodness for all the sane people out there, who don’t let their fears get the best of them. But my family does love the saying, better to be safe than sorry.

So if you DO worry like me, here are some tips you may not have thought of, and if you DON’T worry like me WELL YOU BETTER START DOING ALL OF THESE THINGS. CAUSE OMG I want you to be safe!

In absolute seriousness, I genuinely hope none of you ever encounter any of those situations in real life.

  • First of all, you should absolutely identify yourself. I do this by wearing a Road ID bracelet. They are so lightweight you can’t even tell you have it on, once you slip it over your hand. If you don’t want to spend the money, just stick your driver’s license in your running shorts mini-pocket or water bottle pocket – find a place.
  • Secondly, you need to figure out a way to carry your phone with you. You don’t have to use it on your run, but bring it as a backup for emergencies. I always carry mine in my spibelt and again, don’t even notice it’s there.
  • UPDATE: I’m going to add the wrist mace I just bought, based on many reader comments here and on social media! I needed a hands-free one and something I didn’t have to dig out of my pocket. I just ordered it, so I’ll let you know how it works once I’ve actually worn it.
  • Consider using a technology tracker app on each run, for peace of mind. Lately, I’ve been using the iPhone app called Glympse. It allows you to share your location, in real time, with anyone of your choosing for a specified length of time. So for instance, just before I head out the door, I send an active link to my husband, telling him how many miles I’m doing and he can track my location as I’m running. It tracks in 1 mile segments as well, so it is better than the “Share my Location” feature on the iPhone.
  • And of course, if you can, run with a friend! After so many years of running on trails and on the road, and experiencing various bizarre encounters, I would prefer running with a trusted friend. And lately, Mr. Zucchini Runner has been joining me on my long runs, by riding his bike next to me. (Yes, I’m aware I’m totally and utterly lucky.)
  • If you are going to listen to music or an audio book, keep the volume down low enough that you can hear cars or people approaching. This is for your own safety, but also just good running etiquette. Wearing one earbud is a good choice too.
  • The graphic below features runner safety apps for smartphones which are designed to keep you focused, informed, and connected to your surroundings. So much can be done on a smartphone, from pinging your location to monitoring your home security system. Ultimately it’s about finding what works for you.

Click the image to learn more about SimpliSafe and keeping your home secure, while away from home.

What about you? What are some of your safety measures when running?

This post was prompted by SimpliSafe.  I was in no way compensated for this post.

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