Posts Tagged ‘Health’
Run Mama, Run
Posted on: September 10, 2012
- In: Life
- 7 Comments
My sweet friend, Katie, sent me a text a few weeks back asking for a post on running with kids – “Like an exact schedule would be great!”. I didn’t tell her at the moment, but I think my current running schedule would make most novice runners cringe.
I have found, that living in Texas, having three kids, morning runs are the only way I can run outside from May-September. Morning runs mean I am up by 5:15 on Tuesdays/Thursdays and by 5:45 on Saturdays. I meet my running buddy{ies} at Town Lake, where we start running by 6 or 6:30. I think every person {and new moms especially} just collectively groaned at that schedule. It’s not easy. And the nights where I am up with Joseph, or the girls, several times, just to have to be up by 5:15, are brutal. But, I do it.
Sarah’s Current Running/Workout Schedule
Monday – Strength Training/Extended Stretching
Tuesday – 6 am run {5 miles}
Wednesday – Cross training/Cross Fit
Thursday – 6 am run {5 miles} followed by Cross Fit
Friday – Rest day
Saturday – 6:30 run {5+ mile long run}
Sunday – Cross training, or, Rest day
Keep in mind, I am actively training for a half marathon and prepping for a marathon {Even I get a little shiver thinking that my running will increase come October}. The mileage, and number of workouts, should not be that high if you’re just beginning.
While this is my current schedule, I’ll admit, there is no way in the world I would have started off with a schedule like that. I love running now, so I don’t mind the commitment. But when I first started running? Yeah, it was like a courtship – I needed running to woo me before I’d love it back.
My suggestion for new mom runners :: Be consistent. Find out what three days a week you can run {morning, afternoon, or evening} and get on a schedule. I find it easiest to run short distances during the week and long distances on the weekend. But maybe that’s not the case for you. Perhaps you have more time on a Tuesday than a Saturday. Plan your schedule accordingly. If you plan to run after your husband gets home from work, I suggest being in your workout clothes before he gets home as added motivation. If you plan to run before the family gets up for the day, I suggest having a running buddy. It’s a lot easier to wake up at 5:30 am when someone is depending on you. Finally, if you plan to run in the afternoon, be mindful of the heat/sun. If you are taking your kids with you, be sure you bring extra water for them as well as yourself.
Mamas need to exercise. It helps us clear our heads, gives us energy, and sets a wonderful example to our children. It’s not always easy to start running, but you will always be thankful that you did it.
Remember — It doesn’t matter when you run or how far you run. It only matters that you run. Choose your three days and stick to them.
*Disclaimer: All tactics/tips are my own personal opinions and not medically backed. Please seek medical advice before starting any running program.
Ten Tips for Running as a Nursing Mom
Posted on: May 8, 2012
- In: Life
- 2 Comments
A few months after Hannah was born, I started my journey as a runner. By the time she was 6.5 months, I started actively training for my first half marathon. During all that time, I breastfed.
Two weeks after Joseph was born, I started easing back into a workout routine. Then once he was 6 weeks old, I began actively training for my most recent half marathon. Again, all while breastfeeding.
Last week, I had a pregnant mom mention that she had been told you shouldn’t workout while nursing. She asked me my opinions.
Clearly, I think that not working out while nursing is completely nuts….
Exhaustion
Posted on: April 30, 2012
- In: Life
- 4 Comments
I don’t do a very good job of slowing down. Typically, I hit a breaking point and self implode. There’s no warning, no leveling off. Just a face plant into a wall.
I hit my breaking point at the beginning of April. With race training leading into SXSW, leading into Hannah’s surgery, throwing in countless birthday parties, and wrapping everything up with Julia’s ER trip, I self imploded. I went into safety mode of calling off all outside responsibilities and spending more time with our family.
Last weekend we spent a day exploring. Found ourselves at Lyndon B Johnson’s home. Ate crazy good food from a rundown hotel.
This weekend we putted around the house. Did yard work. Ate pizza and frozen yogurt. Went swimming.
Yet, even as wonderful as our family time has been, I still felt exhausted and overworked.
Yesterday, I ran a 10K race. It was a really fun race, running along the river downtown. Around mile five, I noticed that my ankle was starting to hurt. I assumed it was from running on uneven pavement, so tried finding more level ground. I finished the race off strong, only to have a limp. As the day wore on, it became harder to walk, forcing me to ice down my foot, wrap it up and move as little as possible. Two things I learned yesterday afternoon; 1) it’s nearly impossible for me to “move as little as possible”, 2) injured Sarah is a grouchy Sarah.
Today’s laundry list of chores is growing by the minute. Both girls are in school, which usually is my golden opportunity to get all my errands done with only one babe in tow. But given that it hurts to walk from the bed to the bathroom, I’m certain grocery shopping will prove nearly impossible.
Jonathan’s given me mandatory “bed rest” for the day. Which essentially means, slowing down and resting my foot. There is a part of me that is grumbling – complaining about everything that’s not going to get accomplished if I can’t move around. But another part of me wonders if this isn’t the best thing for me. A forced slow down. A chance, while Joseph is sleeping and the girls are at school, to just rest.
Who knew a strained ankle would finally be what makes me stop. Here’s to a day of rest.
- In: Life
- 15 Comments
Maybe it’s because I had just had a really good workout. Or maybe it’s because I really, really miss running. Or perhaps the crazy heat and pregnancy hormones have finally done me in. Whatever the case may be, last night I signed up for the Austin Half Marathon in mid-February. It’s the same race I ran last year ::
{I was pregnant with Baby Boy and didn’t even know it}
I’ve been debating for a while as to whether or not I should do the race this year. If Baby Boy comes when he is suppose to, it gives me just under 3.5 months before the race to get ready. If he shows up later than expected, that just limits my time.
However, I will say that I’ve been reading up on racing after delivery and will be pacing myself. Unless my body is ready, I don’t plan to run the entire race. My goal is to run 6.5 miles. Anything I can do over that is gravy. The rest of the race I will be walking. I haven’t set out my exact running plan yet, but it will look something like this :: 1 mile walk, 2 mile run, 1 mile walk, etc.
As I’m staring down the final weeks of my pregnancy, I’m realizing I’m going to need some motivation to exercise once Baby Boy arrives. Now that I’ve paid the runner’s registration fee, I can’t back out. Jonathan won’t let me.
Do you have any races you want to run? What’s your motivation for working out?
Visit Alicia at Alicia’s Homemaking for more Try New Adventures Thursday.
Visit Jill at Diaper Diaries for more Things I Love Thursday.
The Perfect Green Smoothie
Posted on: August 4, 2011
- In: Life
- 7 Comments
{Be sure to enter my giveaway for a copy of The Help}
I love green smoothies. There’s just something about drinking vegetables and fruit that makes me feel like I’m my own personal health guru.
For the last several weeks, I’ve been on a mission to eat plenty of vegetables throughout the day. I’ve been finding it challenging to do that at breakfast, because, really, who wants to eat a salad? Not me. In steps a green smoothie. I can get in some romaine lettuce and kale without ever tasting it.
I took an adapted version of this recipe, adding kale and lettuce instead of spinach, and came up with my own green smoothie ::
I used plain yogurt, half an apple, half a banana, a handful of grapes and then several bunches of kale and romaine lettuce. Blend until smooth and eat.
I don’t tend to measure out my ingredients for smoothies, just eye ball what I think will be tasty. I did try adding juice, instead of yogurt. The consistency was fine, but I figure yogurt has a lot more protein, and a lot less sugar, than juice so I went back to just yogurt. All in all, it’s turned out to be a pretty tasty {and very filling!} recipe.
Have you tried your own green smoothies?
Visit Alicia at Alicia’s Homemaking for more Try New Adventures Thursday.
Visit Jill at Diaper Diaries for Things I Love Thursday.
Every House Needs A Toy Room
Posted on: June 22, 2011
- In: Life
- 5 Comments
For the love of boy, I have been utterly exhausted for the past few days. I declared Monday an official “day off” two days before it even began. Then yesterday I was struck with a horrid migraine that prevented me from being much use to anyone {unless you consider bursting into tears for no apparent reason as useful}. As I waved my white flag last night and climbed into bed, I realized one two things:
1. I love my little family to pieces {even though at times I feel like I am a bad mama/wife}
2. I am grateful we have a toy room
The first one is a no-brainer. I’m blessed beyond belief with a great husband, two awesomely adorable girls and a to-arrive baby boy {who will hopefully have a first and middle name soon}.
The second one was a revelation yesterday. I’ve always said how much I love having a separate toy room for the girls {not their room}, but as I was completely useless to them for a good two plus hours yesterday afternoon, my love for their toy room grew. First off, there is a spare bed in the room. That just so happens to be facing the couch in our den. Which means – the girls can watch a movie while mama sleeps and mama can still be seen and the girls can still be heard. Awe-some. Secondly, when mama is awake, but still totally not with it, the girls can move into the toy room and play their little hearts out without taking the mess into the rest of the house. Double awe-some.
{note the mess that I don’t even feel compelled to clean, since the room has doors? triple awe-some}
Every house needs a toy room. Of this I am certain.
And on a side note : I should say one thing that I realized {again} and am grateful for {again} is that God’s graces are renewed every morning. That today is a new day, that I didn’t completely mess up my kids {whew} and that His love and mercy knows no bounds.
Oh, and it’s mom’s night out tonight. Rock it.
Visit Kristen at We Are THAT Family for more Works For Me Wednesday.
- In: Life
- 10 Comments
Growing up I prided myself on having no Southern accent. I worked continuously to sound as if I was from any where but Tennessee. Then in the summer of 2002, after spending time in southern Alabama, I realized how deeply I missed my Southern accent. Unfortunately, it no longer comes naturally {unless I’m very tired or very upset} and it seems odd to work on an accent at nearly 30. So instead of drawing out my vowels and slowing down my speech, I’ve devoted myself to other Southern endeavors, like mastering fried chicken, sweet tea, and teaching my girls to say ma’am and sir. One endeavor {which might be my favorite and easiest} is to subscribe to Southern Living. And while, I don’t always make their mouth-watering recipes, when I come a cross one that grabs me by the horns, I know it’s going to be a keeper.
Goat Cheese and Strawberry Grilled Cheese Sandwich
The original recipe called for more ingredients than I had on hand, so I made a simplified version:
1/4-1/3 cup crumbled goat cheese
2-3 strawberries, thinly sliced
2 pieces of bread
Place half of the goat cheese on a slice of bread. Layer with strawberries. Add remaining cheese. Grill on a lightly grease frying pan {or in your George Foreman, like me}, until cheese is melted. Cut in half. Enjoy!
I’ve experimented with other cheeses, and will say that goat cheese is the way to go. It’s tanginess mingles just perfectly with the sweet-tartness of the strawberries. It’s delicious!
What’s your favorite grilled cheese sandwich?
Visit Jill at Diaper Diaries for more Things I Love Thursday.
Hydrating While Running
Posted on: March 9, 2011
- In: Life
- 6 Comments
I had so much fun with my half marathon series, that I’ve decided to start writing more about running. I don’t know how often I’ll do running focused posts, but hopefully once a week/every other week. As it progresses, I’d love to hear about what you want to know more about.
The Importance of Hydrating While Running
Ideally, you should hydrate every 15-20 minutes {or 2 miles}. And typically speaking, I do a poor job of hydrating. I’ve never taken water on a 3 mile run. And if I can be super honest, I’ve never taken water on a 5 mile run. Yikes! But I’m working on it and thought I’d pass along my tips.
Why Hydrate While Running:
1. Avoid Muscle Cramps – Your body needs hydration for your muscles to work properly. When you’re running {and sweating} you need to add back hydration.
2. Avoid Headaches – From experience, I can tell you that dehydration headaches are awful. Awful, awful.
3. Avoid Heat Exhaustion/Stroke – Adding hydration {in water or sport drink form} helps keep your body cool and lowers your risk of heat exhaustion/stroke.
How to Hydrate While Running:
1. Pre-run Drinks – I drink water like a fish, but I make sure to drink extra water before longer runs, to make sure my body is well hydrated before I ever start.
2. Run on a Treadmill – As boring as a treadmill can be, they do come in handy. You have your water bottle on hand and can easily stop to hydrate.
3. Carry Your Bottle – Find a good reusable, easy to carry water bottle. Or go a step further and get yourself a water pack. Amphipod makes some great products that fit most every runner’s needs {they are my current favorite}. I haven’t stepped up to a pack yet {though I’m saving my money for it}, so I carry a great bottle that has a hand grip.
4. Run with a Group – Group runs have water stations set up along the route, allowing you to take breaks throughout your run. In my experience, they were at 2m, 5m, 8m, etc.
Do you hydrate properly while running? How do you stay hydrated while running?
*Disclaimer: All tactics/tips are my own personal opinions and not medically backed. Please seek medical advice before starting any running program.
photo credit
- In: Life
- 10 Comments
While I originally only planned for my series to be three parts, I thought you’d all like to know how my half marathon went last weekend. In a nut shell it was awesome.
Before arriving, I was so incredibly nervous I thought for sure I was going to loose my breakfast. I was snapping at Jonathan while he was driving and was just getting overly annoyed and anxious. Everything was going completely opposite of how I’d planned {and specifically how we’d prayed the night before}. However, as soon as I stepped out of the car {with plenty of time to spare thanks to my wonderful husband} I felt a flood of relief. Just like a switch, my nervousness was gone and I felt total peace {thanks God!}.
Half Marathon Training {The Finish}
1. Prepare to be overwhelmed – The most amount of people I’ve ever run with was 30. Sunday I ran with 20,000. Yeah, that’s a lot of folks. And at times it was a bit overwhelming to keep my eye out for people passing me and me passing people. Not to mention the bum rush to water stations and bathrooms.
2. Hydrate, hydrate, hydrate – When I ran my half last spring I didn’t hydrate well enough. And I paid dearly for it by the end. This time around, I’ve trained with hydration breaks and made sure to stop at every water station I came to. At one point I was tempted to pass the last few by {because of the crowd} but then I remembered “HYDRATE!”.
3. Don’t give up – Somewhere around the 8 mile marker, I was done. My feet were hurting, my time was off and I was ready to lay in the grass and wait for the “dropped runner” cart to pick me up. I started using every metal trick in my book. I made up games. I gave myself a pep talk. I counted how many people I saw in certain colored shirts. Whatever it took to keep me focused {and running} I did it. Running a half marathon is tough, but don’t give up. You can do this. You can do this.
4. Enjoy your victory – My time was off what I expected and half way through I was really beating myself up for it. But once I crossed that finish line I thought “I don’t want time to steal my victory”. And so I didn’t. And I won’t. I ran my race, I did it well, and I succeeded.
Standing outside P.Terry's waiting for my burger and chocolate shake
5. Reward yourself – As a little extra motivation, promise yourself a reward once you complete your run. Maybe a nice night out. Maybe a massage. Or maybe those running shoes you’ve been eyeing for the last year:
*happy sigh*
For Part 1, Part 2 and Part 3 of this series, click here {Part 1 – The Physical and Part 2 – The Mental and Part 3 – The Emotional}.
*Disclaimer: All tactics/tips are my own personal opinions and not medically backed. Please seek medical advice before starting any running program.
- In: Life
- 11 Comments
I cried when I finished my half marathon last April. Well, I suppose I didn’t technically cry, since I was borderline dehydrated. But I did cry out. The last mile of my run was overwhelmingly emotional. A mixture of victory and defeat {I walked mile 11 when I wanted to run the entire race}. A relief at being done. A sense of accomplishment, mingled with a desire to do more.
Running is every bit emotional as it is physical and mental. Yet we tend to gloss of the emotions. But I’m here to tell you: It’s your party, cry if you want to.
Half Marathon Training {The Emotional}
1. Finding your center – Wow, if that didn’t sound New Age-y, I don’t know what will. But honestly, running can really help you focus, sort through your emotions, and recenter yourself. Just channeling your efforts into exercise can help clear your mind of “emotional baggage”. I attribute it to all the time alone – yet another reason I don’t listen to music while I run.
2. It’s a BIG deal – Whether you’re completing your goal of a 5K or a marathon, finishing is a big deal. You’ve likely spent weeks training – time away from your family, friends, work {and truthfully favorite t.v. shows}. And coming from a former non-runner, crossing that finish line means so much more than time and speed. It means accomplishing something great. Sometimes accomplishing something great is celebrated with tears.
3. You’re a BIG deal – Once you’ve transformed from non-runner to runner, something about you changes. You understand you can rise to the occasion. You can conquer. You can do something you never thought possible. Whispering in the mirror, “Sarah, you’re a runner” in the wee hours of the morning before I go running gives me the emotional {and mental} confidence to succeed. Despite the stretch marks. Despite the abs that will just never be the same. Despite whatever I’m feeling, I know I can do this. And you can to.
How do you feel after a run? Have you ever cried?
My half marathon is this Sunday. I’m going a little crazy this week with “Am I ready, am I not?”. But come Monday, it will all be done. And it will have so been worth it to wake up and say “I am a runner.”
For Part 1 and Part 2 of this three part series, click here {Part 1 – The Physical and Part 2 – The Mental}.
*Disclaimer: All tactics/tips are my own personal opinions and not medically backed. Please seek medical advice before starting any running program.
A Wife Loved Like The Church 
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