Hydration Revisited

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I wrote a post way back about hydration and how important it is to hydrate when exercising in general, and especially, during hotter months.

Hydration has come back into my mind because I will be,yet again, training during the brutal summer months here in Córdoba. Where I live, the fall and winter are incredibly mild but the summer months are extremely dry and extremely hot. 

Temperatures can reach up to 122 degrees Fahrenheit (50 degrees Celsius) during the day and 104 degrees Fahrenheit (40 degrees Celsius) at 12am. So there's not even much of a respite when the sun sets!

The best way I knew how to combat dehydration when I started training was to use a Camelbak. This allowed me to bring hydration (in the form of water) wherever I was.

It worked well but I've recently come across some literature that states that water alone may not be the best way to replenish liquids we lose while exercising. 

I was attracted to these articles because after an intense run I would drink at least 2 quarts of water (or 2 liters) and not feel completely hydrated. I'd still feel thirsty and a bit sluggish.

To combat this feeling I would make sure to eat a lot of fruits and vegetables with high water contents like cucumbers, watermelon, melon, lettuce, tomatoes...things like that. Eventually my fluid levels would come back to balance and I would feel OK.

This time around I want to try something different. I sweat a lot. After an intense workout I can lose anywhere from 2-3 pounds (about 0.96 to 1.36 kilos). That's a lot in my opinion. I want to make it easier for my body to hydrate itself during and after workouts. 

This is just another way I'm trying to take better care of my body like my foot stretches or my dynamic stretching routines. I hope this extra pampering will help me be a better and more efficient runner.

Here are some tips that I hope to incorporate into my training:

If you run for less than an hour...

The best way to hydrate is with mineral water because it supplies the body with liquid, calcium, and magnesium. You can make your own mineral waters by adding 200mg of calcium, 100mg of magnesium, and 1 gram of baking soda for each quart (or liter) of water you drink. 

According to this magazine, the baking soda helps enzymes in the muscles work at their optimal level for a longer period of time. Another good way to hydrate is with diluted fruit juices (2 parts water to 1 part juice).

If you run for more than an hour...

The best way to hydrate is with an isotonic drink that has a balanced mix of carbohydrates and sodium. When you run for longer than an hour our cells not only get thirsty, but they also get hungry for carbohydrates, which is their energy.

To make this use mineral water, carbohydrates (maltodextrin), calcium, magnesium and salt. You should only use about 8 grams of maltodextrin for every 3.38 ounces (or 100 milliliters) of water. 

In addition a 1:1 ratio of water and fruit juice is another choice (50% mineral water, 25% apple juice, 25% grape or pineapple juice).

Hydration after training...

Of course you have to continue to hydrate after running because your muscles need to recuperate energy, nutrients, and minerals. 

The best beverage is beer without alcohol because it is an isotonic drink. It contains calcium (which helps carbohydrates reach the muscles), magnesium (which aids against muscle cramps), and phosphorus (which aids in the growth of bone marrow). 

The runner up is chocolate milk, which I used to drink after running before I went vegan, and finally, vegetable broth (a surprise to me).

I am very excited to try these drinks using my Camelbak! You can buy maltodextrin online and at different health food/sports stores so I will check it out this summer. 

Either way I'm sure that I will be more properly hydrated and, as a result, feel better during and after my workouts.

Like the magazine states, water (just water) should never be drunk by athletes because it doesn't contain calcium, sodium or magnesium! It's just not adequate enough. Other "no-nos" are:

lemonade

iced tea

sodas

non-diluted fruit juices

oxygenated water

Many of these drinks contain way too much sugar and lack other nutrients like the ones mentioned above.

What do you drink to stay hydrated during and after workouts?

Foot Stretches

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I often forget that recovery after a run or weights session is just as important as the sessions themselves. 

When I first started training I didn't have a normal 9-5, so I had a lot more time to dedicate to my training and working out.

This time around I feel as if I'm constantly rushing and cutting corners. 

As long as I get my runs in or my weights done, I don't care about anything else! 

So I'll stretch super quick and ignore those pesky aches and pains because I don't want to miss a run.

Well no more! I'm starting to get more proactive about taking care of my body so that I don't get injured. In another post I talked about dynamic stretching. Now I'm focusing on the feet.

Normally I don't pay them much attention but they are essential to everything! Not just for exercising but for getting around as well. With the warm weather already here I find myself flocking to sandals and realizing that my feet need a lot more tender love and care!

Last week I gave myself a pedicure. But I also noticed that my feet have been feeling really tired lately. So I want to take better care of them, especially since the training for my next marathon starts next month!

Of course my trusty Runner's World magazine came through for me again! Below are the exercises I've been incorporating into my workout regimen. I realize the explanations are in Spanish...but you get the idea.

If you want some detailed explanations (in English) on what to do then just do a google search. I'm NO expert so I'm not even going to try to act like I am. Do your own research and find out what works for your body and your schedule.

I'm learning as I go along to and I think this is a good first step to taking care of my feet.

Reflections: The Countdown

There are officially 10 days, 12 hours, and 24 minutes until the marathon! (...and counting...)

I am super excited.... and scared out of my mind. Plus this week (Week 2) I can't do any weight training and I only have 3 super short runs scheduled. I'm getting kind of antsy.

I feel like I have all this free time (and in free time I mean time that I usually would spend exercising) on my hands that I don't know what to do with.

That's coupled with this anxiety I can't seem to shake. So instead of driving myself NUTS I decided to do a little reflection.

There were a couple of runs I didn't get a chance to mention on the blog yet. Plus I want to let you all know about my race day routine.

Here I am at the end of Week 1. right before my run. I had to do my 8 miles on Friday because it rained all this weekend. I ran it in 1 hour 3 minutes.

My last long run

This took place on January 20th after work. I usually run on Sundays. However, it was planning on raining that weekend so I had to rework a few things.

The plan was to make this a true "mock run" for the marathon. I wanted to wake up at the same time, eat the same things, and wear the same clothes.

Since I had to go after work, the whole waking up at the same time thing didn't work out. I wanted to at least still eat the same thing though.

I've written about how I usually don't eat before a run because I get stomach problems tons of times. But I wanted to give it one more chance and see if I could do it.

• So I ate an apple and a slice of whole wheat bread with almond butter 3 hours before running
• 90 minutes before running I drank 16 oz of a sports drink
• 30 minutes before running I ate a pack of Sports Beans with some water
• Throughout the day I made sure to stay hydrated

 

Once I got off work I got dressed and and set out. This time around I ran a bit faster than my first attempt. I wanted to see if I could do it. Even though I knew this would NOT be my pace for the marathon.

Things went really great except that on the way back I did get stomach cramps and almost vomited. I didn't stop though (unlike last time) and finished in 2 hours 55 minutes.

I was really happy with this run. Again, I DO NOT plan on running this fast for the marathon. It was more of a mental challenge for me. Now I do feel like I can actually finish the race. I won't, however, eat anything before the race. 

Honestly, it doesn't seem to matter how much time I wait to run after eating. It still upsets my stomach. I didn't eat breakfast (although I got up at 7am). Instead I waited until 10am to eat my snack and then 1pm for the Sports Beans. I didn't refuel until around 430-5pm! A really big span of time. I don't recommend this. So I just have to do what works for my body and work on fueling better the next time around.

RACE DAY MORNING

As far as fueling goes, I am going to mimic what I've been doing for all of my runs since my training started. I recently incorporated the Sports Beans. But I love how my body feels and my performance level while running.

• Take 1 pack of Sports Beans 30 minutes before running with water
• Take another pack around mile 18 (or as needed)
• If I need to munch on a few more while running I will do so around miles 21-23
• At the end I will take another pack with water to refuel

 

This should work for me. I will bring extra packs with me just in case but I doubt I will need anything else. I am usually very good about refueling after running. So I will be sure to munch on a banana or whatever else is available at the finish line.

Other than that, Week 2 is coming to a close. I ran 20 minutes on Monday and will probably skip my second short run this week. My feet need a break.

I went on a 2 hour walk today, which I feel was good to get my  muscles moving. I'll probably run my last long run of 4 miles on Friday so that I have the entire weekend to relax. Then my final week, Week 3, starts!

Thoughts of the Gym

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Friends 

This is a short and sweet post but I had to tell you all how I love having friends at the gym! It seems like only males frequent the gym sometimes. So it's nice to see "regulars" who are females. 

I recently befriended two such women. It was surprising to me because I don't make friends at the gym. I'm not a mean person. But I'm usually so concentrated or "in my zone," as people say, that I hardly even recognize anyone.

They made the initial contact. I see them about a few times a week and we make small talk about our personal lives and working out. One of the women even asked if she could do ab exercises with me! I felt like such the personal trainer! 

So that's that...

Oh, and one weird thing I hate about the gym:

I hate changing in front of people.

I know we are all women and have the same equipment but it makes me blush! The bottom half is fine but when I get ready to put on my sports bra...it's like I'm in a race.

Actually today I had to wear a sports bra that's like a shirt because nothing else was clean. Normally, I like those because I don't have to worry about wearing a shirt, it's all in one. Well this one fits, well, like a second skin. So sometimes it takes me a bit of effort to get it on.

That was extra true today because my arms were sore from weight training earlier in the week. I'm struggling, trying to hurry so no one looks at my boobies (and trust me, I don't have much anyway). Meanwhile women are all around me talking and joking. It was the worst.

I finally got it on but had deodorant stains all on the sides. It was quite embarrassing even though I know no one was paying attention to me. I deal with it because I feel like a child going into the bathroom to put on my bra.

Anyway...

What are some of your pet peeves about the gym? Or exercising in group settings?

Weekly Check in

There's only 5 MORE DAYS until the half-marathon! I still feel like I have a million and one things to do.

1. This is not usually recommended, but I need to buy some winter running pants. I'll probably go on Wednesday and test them out on the treadmill at the gym. Usually, you should only wear things that you have tried and tested on race day...but, well, I guess I'm breaking the rules! I definitely won't do anything of the sort for the real marathon!
2. Along with that I need to get some gloves for running so my fingers don't fall off like on Sunday. Brooke at Freebird Runner suggested the perfect place to get some: Walgreens!
3. Pick up my race packet on Friday.

OK, maybe 3 things isn't exactly a lot.

Anyway, transitioning, not that smoothly, to the breakdown for the week:

Monday

Rest day since it was Halloween and I wanted to give candy to the trick-or-treaters! This was my first one where it rained. It was horrible. We got like 5 groups of trick-or-treaters and that was it. I had to give out handfuls of candy to get rid of it (we still have some leftover) and even returned two bags today.

I wasn't even tempted to eat any. Mainly because none of it is vegan.

I was a little annoyed because there were a lot of big kids out this year. Some didn't even bother to wear a costume, a mask or even say trick-or-treat! I almost slammed the door on some of them. I even gave some of them the 3rd degree. But I had to get rid of the candy anyway. Next year, only the little kiddies get candy!

My niece was a "Spider Countess".

She thought she was a Diva with that lipstick!

Helping to give out the candy!

Here are some of the other Halloween munchkins......and not so munchkins.

 This entire group almost didn't get any candy. They are too old to trick-or-treat and didn't even have costumes! The kid in the back didn't even have a plastic bag, pillow case or backpack for his candy! He just held his hand out! If I see their faces next year...

This kid was cute and came by him (or her) self. Not sure what the kid is but he (or she) was super grateful!

Also too big kids. They were so lucky I needed to get rid of candy!

 As you can see by the earlier pictures the clown was the best costume by far at my door. I told him so!

Tuesday

Sha'bam with my mom at the gym.

Wednesday

I hope to get in weights at the gym and a short run on the treadmill to try out my new winter running pants.

Thursday

Some class at the gym. I need to look at the schedule. However, I think I might try a new one as part of my November goals.

Friday

Another new gym class would be nice. I also have to pick up my race packet. Me and the hubby also have plans to go out! So we'll see how that develops.

Saturday

Rest day and last preparations before the half-marathon. I need to make sure I get a good night's sleep.

Sunday

Race day! No worries, a nice recap will follow.

I hope everyone's November is starting out positive and stress-free!

Week 23 Hair

Next week is my 6 month HHCJ mark! 

I'm excited to see if my hair has grown. It's interesting when you establish a routine because you don't really notice the progress that you are making.

For me, I don't feel like my hair has done much since the last time I measured it. 

Not for any particular reason. I still do the same things, but I think I'm getting a little bored.

One positive thing about my wash routine this week is that it was a lot easier to detangle and I didn't have many shed hairs. This morning I went to run at 7am, and it was 30 degrees, so I wanted to wash my hair quickly and warm up.

Today I had the quickest detangling session since I started this journey.

To help motivate myself, I'd like to try some new products to "spice up" my routine. However, I still have lots of stuff to use up. I do need to purchase more deep conditioner so I hope to do so on Monday.

At the beginning of my journey I definitely went overboard with the products. I'm just discovering that now as I've still been using the same products for 6 months now.

Mainly because I was really inspired by the women on youtube. I wanted to try everything! There's still a bunch of things I'd like to try at some point.

Next week I will talk a lot more about my next steps in my journey. But I'll tell you one thing I know, without a doubt, that I want to work on:

Trying new hairstyles. 

I keep telling myself I will practice cornrowing and flat twisting and the dozens of other cute styles on youtube. But I never do. Actually, I'm rather good at cornrowing other people's hair. So I do know how to do it. I just need to take time and practice.

The hard thing is that I wash my hair every week and for me that is a chore! I do my long runs on Sundays as well as accompany my mom to the gym. So after all that I don't have the energy to spend extra time working on styles.

As they saying goes, people find time for what they want to find time for. For me, I'd rather spend time:

Exercising
Writing
Watching other people do great styles on youtube
And now, finding vegan recipes.

Hair is a priority, but not a "top" priority...yet. Yes, it's a bit ridiculous because my hair is one of the main reasons I started this blog.

Like I said above, I believe I'm entering a HHCJ rut. So to snap myself out of it, I will try to make hairstyles a top priority in the near future.

We'll see how this develops over the coming weeks.

Week 24 Hair

Length check

Detangle

Shampoo

Deep condition

Kimmaytube leave in

Twists

Debate/Discussion: Cardio vs. strength training

Womens Health Magazine

When I first realized the importance of a healthy lifestyle combined with eating right and exercising:  

I was a cardio fiend! 

I'd go to the gym and spend hours on the elliptical trainer, the static bike, the treadmill, the stair stepper...anything cardio related really.

Not until I lost some weight did I venture into the weight room. In my mind:

cardio was for losing weight and strength training was for toning muscles. 

Once I had burned the fat hiding these areas I then started toning them. Sounds logical right?

Fast forward 8 years and I would say that the information out there isn't definitive one way or the other. Personally, I'm no longer one of those people who only goes to the gym for the cardio machines. I also have a real interest in strength training.

I use them both as part of my exercise routine and value them both. 

However, after a snacking binge, I think first about running to burn off some of those calories and not about pumping iron.

Is this from fact or fiction?

Last week, while browinsg twitter, I came across an interesting tweet from @WomensHealthMag. The article gave a breakdown (based on your needs) on whether cardio or strength training was "better".

• To burn fat and keep it off = strength training
• Combat stress = cardio
• Increase self-confidence = strength
• Reduce exercise related injuries = strength
• Live longer = cardio
• Increase your speed = it was a tie

Yesterday, I read another tweet posted by @katieRUNSthis. She wanted to know how much strength training we runners incorporate into our routines. As well as how much we think we should be doing. So, maybe we only do strength training twice a week but think the magical number is three times a week.

Honestly, I don't know how much I should be doing.

Is there a magical number? 

All I know is that I need both to be a stronger and more efficient runner. Even when I wasn't training I would do both cardio and strength everytime I hit the gym.  I felt I couldn't have one without the other. Yet, in the past I was convinced that cardio was the answer to my healthier lifestyle goals.

What do you think? Which is "better", cardio or strength training? Do you agree with Women's Health Magazine? As a runner, if you do incorporate strength training into your routine, why? If not, why not?

Fitness Tip: Trying something new

Taken from googleimages

 I think we all get to a point, when exercising for awhile, where we want to try something new. Perhaps a new routine, a new class, new gear...

Here are some new things I want to try:

• Minimalist running shoes
• Barefoot running
• Heart rate monitor
• GPS watch
• Kettlebell
• Various DVDS on spinning, pilates, boxing, and yoga...
• Foam rollers

I am really focused right now on perfecting my running form, staying injury free, and becoming stronger and more flexible. I plan to purchase this book at some point in the near future: The Complete Idiot's Guide to Barefoot Running. Once I get it I will definitely do a review on it and document my progress. 

I haven't done that much personal research yet, but the "buzz" out there is in favor of barefoot running and minimalist shoes. 

What I do know is that barefoot running is a process. Meaning, you can't just start running barefoot without careful planning and training. It takes about 1.5 years for someone to train to run even a half marathon barefoot. This is assuming they are in tip-top shape. I want to run better and more efficiently and I believe barefoot running will help me acheive this.

I want the heart rate monitor for some of the same reasons I stated above. I want to be a more efficient runner. Building up your stamina and your speed is not only about adding on mileage week after week. It is actually more useful to increase how fast you run, or how fast your body works when running. Building on this makes a runner stronger, faster and more efficient. 

Say you typically run at a 6 or 7 (10 being your full potential) but can easily run at an 8. Well, the heart rate monitor will help you measure this as well as keep you within safe boundaries.


The GPS watch is one of those tools I like to drool over! It makes mapping a running route much easier and more accurate than all of those pedometers on the market. Nike, apparently, has a new GPS watch. It is touch screen and uses TomTom technology. It looks fabulous!

I don't know what other brands are good. I just know I want one! And that they are expensive, so I have to save up. (And, clearly, do some more research)


The kettlebell I want to spice up my routine. I've done traditional weight training for a long time and want to try something new. It seems to work your upper body pretty efficiently and looks like fun!

Spending a lot of money I don't want to do. So instead of going to expensive classes, I plan to pick up some DVDs and try some things I've been wanting to for awhile. I've always wanted to try spinning. I also want to try some new toning techniques and improve my flexibility. Which is why boxing, pilates and yoga are on my list.


Finally, the foam roller looks like an easy way to soothe sore muscles. I always hear that it's the runners "best friend" so I'd like to give it a try. Sometimes normal stretching doesn't always get the job done.

There has never been a problem with me changing up my routine to keep me interested. I just feel like I want to reach another level of my fitness. Using these tools will help me reach this goal. 

What are some tools/classes/gear...you want to try? What are some of your favorites? What do you recommend? Have you tried any of the above things? What do you think of them? How do you change your exercise routine to stay interested and keep your body guessing?

Debate/Discussion: Black women do not exercise because of their hair

Last month I was browsing the web for health and fitness news. I stumbled upon two articles, quoting two different reports, which stated that the majority of black women don't exercise because of their hair.

Meaning, that they choose not to engage in physical activity to avoid "messing up" their hair. The first article quoted that about 30% of black women use this as an excuse. While the second article stated that this is extremely detrimental to black women because 77% are overweight and 49% are obese.

DISCLAIMER: I'm not sure whether these websites are reputable or the organizations that conducted this research. 

However, that's not really my concern in bringing up this topic for discussion.

I want to know if people out there really believe this. I, personally, have heard fellow black women say they "can't" or have to "postpone" exercise because they recently "got their hair done." As a black woman myself, I frequently schedule my exercise around my hair. 

In fact, I'm sure a lot of women do that regardless of race.

As many may know I am dedicated to health and fitness. I subscribe to many newsletters and magazines giving tips and tricks on how to stay fit. Often there are beauty tips for women on how to take care of their hair before and/or after a workout. Why? Well, because looking good is just as important as feeling good. I think we can all agree to that! However, I never find these tips for MY type of hair. Never for a black woman's hair type. 

This is an issue.

Just like we need help on how to perform exercises correctly to avoid injury, so too do we need tips on how to maintain our lifestyles with exercise. Hair is important. There are numerous studies that explain the importance hair has on self image and others' perception of ourselves. So these newsletters and things are providing a useful tool for its readers. I just think there is a large group of women left out.

I don't engage in exercise to make a political statement. 

I go because I believe it is essential to my health and I love it! Then again, when I go to the gym, run, or look at these exercise resources, I can't help noticing how women who look like me are not represented. Or at least not as much as I would prefer.

Everyone is different. Everyone has to find what works for them, their body, their hair, and their lifestyle. I just think that everyone needs motivation. 

Maybe if black women were more represented in fitness magazines and articles about fitness, they (we) might be less "afraid" or "nervous" to exercise.

Bottom line: hair cannot be an excuse not to exercise.  

Heck, NO excuse is a good excuse not to exercise!  

(Ok, maybe if you have some sort of health issue...)

What do others think? What do you do to take care of your hair while exercising? How do you overcome excuses in general?

Daily Fitness Tip: Stretching

Mechanics

 Before beginnning any type of exercise you should:

• Warm up for at least 5 minutes
• Stretch hitting all muscle groups
• Cool down for at least 5 minutes
• Stretch again 

Remember safety is the first priority. 

Dos and Don'ts:

DO hold each stretch for at least 30 seconds and release

DON'T force muscles, but DO stretch until you "feel" the stretch

DON'T bounce

DO use chairs or a wall for balance. If you feel unsteady on your feet, regain your balance before continuing the stretch.

When exercising, if you feel tight muscles, pause, stretch it out, and continue at a lower intensity until the stiffness subsides. Above all, listen to your body.

If you are interested in finding stretches for all muscle groups look here. Also check out the video below for some of my favorite stretches. 

Be sure to come back tomorrow for the second part of stretching! (Music in video: Corinne Bailey Rae "Put Your Records On")

If this helped you leave a comment and let me know how it goes.

I hope you enjoyed your Daily Fitness Tip and will add it to your Recipe for Health