I totally forgot to mention is yesterdays post that I had my reformer class yesterday… I LOVED IT! I am excited that this is a new challenge for me and something that I am going to see benefits from, especially in my running and posture. 

This is a reformer if you have never used one.. it uses springs for resistance and you can work every area of your body on this. I am def going to stick with it. Between this and HOPEFULLY soon getting my P90X video this will be enough of a SHOCK for my body!!!

LONG RUN

I usually do my long run on sunday but I will have no one to run with this sunday and I have to be somewhere at 830 so as I started running today, I felt SO GREAT ( even though my legs were sore from the reformer) I decided to enjoy the BEAUTIFUL weather and do my long run today. People always ask me what I think abotu during the runs/marathons.. I often dont know haha, I plan, I obsessiveliy count, I push myself and I pray. WHAT DO YOU THINK OF DURING YOUR RUN??

I love being on the road I feel so alive, and i love the feeling of knowing I AM A RUNNER. I love when people drive by and they look in awe of someone pushing themselves to run, I hate on my days off when I see other runners it makes me want to JUMP OUT OF MY CAR AND START RUNNING WITH THEM, I pray I will run all my life and it never gets old… on days like today when I run I thank The Lord for the ability to do so and realize there is no where else I woudl rather be at that moment… EXCEPT for IN A MARATHON!

http://www.usatf.org/routes/map/ ( MAp your route) MIne today: 13.25 mi

http://www.coolrunning.com/engine/4/4_1/96.shtml ( pace calculator):7:30 pace 

 

Science of Fat

I recently read an article of how low fat is out and healthy fat is in. There is a general agreement that the 25-30% of total calories is recomended, with 7 % from saturated fat and trans fats avoided as much as possible. 

The problem is the western diet is flooded with Omega 6 fats (linoleic) and low in omega 3 (linolenic) which causes a pro-inflammatory state. The vast majority of oils in processing come from safflower, soybean and corn oils which are all high in Omega 6. 

Omega 3 & MONOUNSATURATED aka MUFA need to be increased, they can help provide antioxidants ( vit e and selenium) as well as foster abspoption of fat soluble vitamins and lower cholesterol. 

MUFA’s are found in olive oil, peanut and sunflower oil, avocado, seeds and nuts. 

Omega 3 plant sources or walnut and flax and marine sources (salmon/tuna) give you DHA and EPA. PLant sources are not equivlant or converted as readily as marine sources. 

Reducing the ratio of Omega 6 to omega 3 (it should be a 4:1 ratio and right now poeple average 20:1 ratio) can help decrease CVD, arrythmias stroke, lower triglycerides, lower BP and improved vascular function among other benefits. 

Aim for fish 2-3 times a week an at least 1/2 tbsp grouond flax a day and a serving of walnuts. 

 

* I know most of you get this stuff.. it is just interesting to be able to share this with other poeple you may know who need to adapt these changes!

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