Running the Rivergreenway

Tuesday was an outdoor run and I'll be honest, I didn't want to go. I had called my friend Erika on my way home from work to see if she would want to join me. She didn't answer. So when I got home, instead of changing into my running gear, I laid on the couch and watched some TV. I really quite comfortable and had no intention of getting up. At about the time I was almost okay with skipping my run (this is not unusual for me) my phone rang. It was Erika! Yay! She agreed to go on a run with me. We decided we would hit the Rivergreenway.

The Rivergreenway Trail is a 24 mile long linear park in Fort Wayne and New Haven, Indiana. The trail is along the banks of the St. Marys, St. Joseph and Maumee Rivers. Much of the Rivergreenway has been funded by the State of Indiana and the federal Land and Water Conservation Fund. The Rivergreenway provides a great opportunity for recreation, fitness and conservation, as well as providing an alternative transportation network safely connecting the community.

My family used to ride our bikes on this trail when we were younger. I was never aware of how far we were actually going but I checked and it was about 4 miles - one way! It's crazy to think that when I was younger we would frequently ride 8 miles in a day.

Anyway, the original plan for the run was a 3 minute warm up followed by a 1 minute run and 2 minute walk repeated 8 times with a 1 minute cool down (not including stretching). We ended up going a little longer, and repeated the run/walk combo 10 times. I was synced to MapMyRun.com during the run and here is a little snap shot of the trail and some other cool things.

The bright green on the map shows the trail, the red is where we did our out and back. You can also view my pace per mile to the right of the map, and below the map shows the elevation compared to my pace at that time. Pretty cool, huh?

After our run, we did some stretching and chatting so by time we departed the park it was past 8pm. Passing the fast food chains was tempting, but I went to our local Kroger and picked up some sushi for dinner and some other goodies.

Question: Do you use MapMyRun.com? If so, tell me about it! What do you like about it or dislike?

Fort4Fitness Training Plan

Well, I bit the bullet and signed up for the Fort4Fitness mini marathon at the end of September in my hometown of Fort Wayne, Indiana. I have signed up numerous times for this event, but have yet to do it due to injuries or lack of training.

Since I signed up, that means that I need to start training. I did some searching on the internet for various training plans and kind of made my own to suit my needs. I am prone to shin splints and know I need to ease as much as possible into the amount of time I pound the pavement. So I came up with a run/walk plan that has me doing more walking than running at first. I also plan on incorporating a treadmill run to help absorb some of the shock.

The plan is to do my short runs on Tuesday - Thursday with Wednesday being the day I run on the treadmill, and then on Saturdays will be my long runs. I'm not going to include any of my cross-training activities as they are always changing.

Here is the tentative 18 week training plan that I came up with.

Week 1
Tuesday 5/28 - Thursday 5/30

• 3 minute warm up
• 1 minute run x 2 minute walk. Repeat 8 times.
• 1 minute cool down

Saturday 6/1 - 3 miles

Week 2
Tuesday 6/4 - Thursday 6/6

• 3 minute warm up
• 1.5 minute run x 2 minute walk. Repeat 8 times.
• 1 minute cool down

Saturday 6/8 - 3 miles


Week 3
Tuesday 6/11 - Thursday 6/13

• 3 minute warm up
• 2 minute run x 2 minute walk. Repeat 8 times.
• 1 minute cool down

Saturday 6/15 - 4 miles


Week 4
Tuesday 6/18 - Thursday 6/20

• 3 minute warm up
• 2 minute run x 1.5 minute walk. Repeat 8 times.
• 2 minute cool down

Saturday 6/22 - 4 miles

Week 5
Tuesday 6/25 - Thursday 6/27

• 3 minute warm up
• 2 minute run x 1 minute walk. Repeat 8 times.
• 2 minute cool down

Saturday 6/29 - 5 miles

Week 6
Tuesday 7/2 - Thursday 7/4

• 3 minute warm up
• 2 minute run x .5 minute walk. Repeat 8 times.
• 3 minute cool down

Saturday 7/6 - 5 miles

Week 7
Tuesday 7/9 - Thursday 7/11

• 3 minute warm up
• 2.5 minute run x .5 minute walk. Repeat 8 times.
• 3 minute cool down

Saturday 7/13 - 6 miles

Week 8
Tuesday 7/16 - Thursday 7/18

• 3 minute warm up
• 3 minute run x .5 minute walk. Repeat 8 times.
• 3 minute cool down

Saturday 7/20- 6 miles

Week 9
Tuesday 7/23 - Thursday 7/25

• 3 minute warm up
• 3.5 minute run x .5 minute walk. Repeat 6 times.
• 3 minute cool down

Saturday 7/27- 4 miles

Week 10
Tuesday 7/30 - Thursday 8/1

• 3 minute warm up
• 4 minute run x .5 minute walk. Repeat 8 times.
• 3 minute cool down

Saturday 8/3 - 7 miles

Week 11
Tuesday 8/6 - Thursday 8/8

• 3 minute warm up
• 4.5 minute run x .5 minute walk. Repeat 8 times.
• 3 minute cool down

Saturday 8/10 - 8 miles

Week 12
Tuesday 8/13 - Thursday 8/15

• 3 minute warm up
• 5 minute run x .5 minute walk. Repeat 8 times.
• 3 minute cool down

Saturday 8/17 - 9 miles

Week 13
Tuesday 8/20 - Thursday 8/22

• 3 minute warm up
• 35 minute run/walk
• 3 minute cool down

Saturday 8/24 - 6 miles

Week 14
Tuesday 8/27 - Thursday 8/29

• 3 minute warm up
• 40 minute run/walk
• 3 minute cool down

Saturday 8/31- 10 miles

Week 15
Tuesday 9/3 - Thursday 9/5

• 3 minute warm up
• 45 minute run/walk
• 3 minute cool down

Saturday 9/7 - 11 miles

Week 16
Tuesday 9/10 - Thursday 9/12

• 3 minute warm up
• 40 minute run/walk
• 3 minute cool down

Saturday 9/14 - 9 miles

Week 17
Tuesday 9/17 - Thursday 9/19

• 3 minute warm up
• 35 minute run/walk
• 3 minute cool down

Saturday 9/21 - 9 miles

Week 18
Tuesday 9/24 - Thursday 9/26

• 3 minute warm up
• 30 minute run/walk
• 3 minute cool down

Saturday 9/28 - RACE DAY! 13.1 miles

**Disclaimer: I am not a certified physical trainer or even a seasoned athlete. This should not be considered advice; however, you are welcome to use and modify my plan if you wish. I am sharing my plan only to provide details of what I plan on doing, to help keep me accountable, and (maybe) inspire others that may not be a great runner but are interested in starting. Additionally, you should always consult a doctor before beginning any exercise regimen.**


Question: Are you currently training for a race? If so, which race(s) are you training for? I'd love it if you would share!

A Last-Ditch Effort for a Proposal from Kenny...

Kenny Chesney that is!

To catch y'all up to speed, my dear friend Megan is in love obsessed with Kenny. Ok, obsessed might be a little strong. But nonetheless, she did state on her bachelorette weekend that she may not come home if she happened to run into him and he was to propose.

The company I work for has a suite at a local venue and they will frequently allow employees the opportunity to enter into a drawing to purchase tickets to an event. I was lucky enough to win the drawing for two tickets. Naturally, Megan was the first person that came to mind that I would take as a guest. I figured it was a long shot with her wedding being a couple of days later, but there was no hesitation on her end.





We started our night in the suite which, for some reason, I didn't bother to take pictures in. Right before Kenny came on, we went down looking to meet up with some friends. We couldn't find them, but we did find a few open seats so we snuck in and stayed through the entire concert. Not a bad view, is it?

 

When the concert was over, we headed to Buffalo Wild Wings to meet up with some of her friends that were in town for the wedding and for some over due food. We had planned on going out to dinner before hand, but we ended up running out of time. So we didn't eat before. We did order and split one soft serve pretzel. We were having too much fun.

Needless to say, there was no proposal from Mr. Chesney that night. Sorry Meg!

Meg's Last Fling before the Ring!

Last weekend I took a trip to Nashville with my friend Megan for her bachelorette party.

DAY 1

We left early Friday morning and after an hour on the road, we decided we needed to decorate the car. So we made a quick detour off course, hit up a K-Mart and found some window paint, ribbon, and balloons. Here is our finished master piece:

It took less than 5 minutes for us to lose all the balloons, but the paint and ribbon stayed the whole weekend.

We arrived in Nashville around 3pm, unloaded the van relaxed for a minute and then got ready for dinner at Bosco's. I ordered some chicken breast, brussel sprouts, and sweet potato fries. It was delicious!

After dinner we headed for Broadway in downtown Nashville. Here are some snap shots from the night.

Megan (bachelorette), Richelle, BriAnna, Chelsea, and me

BriAnna, Chelsea, Megan, Richelle, and Me

BriAnna, me, and Megan

Richelle and Megan

We went to The Second Fiddle, The Stage, and then ended the night at Honky Tonk Central.

DAY 2

On our second day we were out the door by 10:30am to head to the Belle Meade Plantation for a tour and wine tasting. We had originally thought that it was a winery and that we would be touring that, but I really enjoyed what it turned out to be!

Belle Meade Plantation was founded in 1807 with 250 acres as a horse farm. At its peak, the farm would have reached 2600 acres. For the past 10 years, the bloodline of all the horses in the Kentucky Derby can be traced back to a horse at this plantation. It was really neat to hear the history behind the plantation and walk through the home. 

After we finished the tour of the home, we did a little wine tasting and then headed to The Harding House for some lunch. Once we finished our lunch, we did a walk of the grounds to see the original cabin that the family lived in until the mansion was built, the slave cabins, and more.

We spent about 6-7 hours total at the plantation and then headed back to the hotel to rest a little bit and then head out for dinner.

That night we headed back to Broadway to have a late dinner at Merchants. 

I ordered a Tennessee Mojito to start.

We placed an order for some fried okra and pickles, deviled eggs, and some duck fat tots (not pictured). At first we thought the tots sounded a little gross, but we had to try them. Needless to say, the tots were ah-mazing! 

That night was freezing cold and rainy. We spent the rest of it walking -- no, hailing cabs and trying to find a spot to have some fun. A few of us girls were so tired that we decided to call it a night and headed back to the hotel to clean and get things ready to head home in the morning.

It was a fantastic trip and we are already talking about doing it again! 

I already opened my bottle of the Muscadine wine from the Belle Meade Winery and it was delicious! Wine can be shipped to some states so check out their website!

May Water Challenge

How is it the first day of May already? Is it just me, or did it sneak up out of no where?

Anyway, it's MAY! Yay!

I've decided to do monthly challenges to either break bad habits or to start a good habit.

Did you know that about 75% of your body is made up of water? So you can see why hydration is very important. Here are some benefits of drinking water:

• Aids in Weight Loss - If you feel like you're hungry, it could be that you are actually thirsty. Hunger pangs are often mistaken for being thirsty.
• Healthier Skin - drinking plenty of water keeps your skin healthy by flushing out toxins to keep it clear and keeps your skin from drying out and cracking.
• Helps Digestion - It helps in breaking down food and aids in the absorption of nutrients. It also helps with, well, ya know.
• Muscle and Joint Health - Your muscle tissue is made up mostly of water so staying properly hydrated will help prevent muscle cramps. Additionally, it will help keep your joints strong and lubricated. Keeping your muscles and joints healthy will help keep you injury free too!

These are just a few benefits. There are many more but you get the idea. Hydration is uber important. So, with that being said, this month I decided I would do a water challenge. I am generally bad at staying properly hydrated, and with the weather getting warmer, proper hydration is even more crucial.

I needed to set a goal and also have a way of tracking my water consumption. I found an Android app called Water Your Body. This app will ask you for your weight and give you a water consumption goal and will also allow you to track your water intake. Added benefits: reminders, monthly graph, and daily log. My daily goal has been set at 84 ounces. Keep in mind that if you're working out, you should probably consume more water. Personally, I am not going to count the water that I drink while working out (I never have). It is very easy for me to drink 24 ounces in the course of a 45-minute spin class. And thats ok, because my body needs it.

Tips to Help You Hydrate

• Hungry? Many people mistake thirst for hunger. So, if you feel hungry, try drinking a glass of water instead of reaching for that cookie. You might be surprised that your not hungry any more and you just saved yourself some calories! 
• Fruits and Veggies are high in water content, good for you, and generally low in calories for the portion sizes. So not only will it help fill you up but the variety available should keep you from getting bored.
• Watch for Calories in your beverages! Some of these "vitamin waters" are high in calories and low in nutrients. Additionally, if you're trying to lose weight you will want those beverages to be low in calories because, I don't know about you, but I don't want to waste my hard earned calories on a 100+ drink. If you're not a fan of plain water, you can dress it up with something like Crystal Lite On-the-Go packets for about 5 calories, or a Mio Liquid Water Enhancer for no additional calories. Personally, I drink water as is.
• Keep it With You where you go. I keep a 24-ounce glass of water at my desk at all times. You can also keep a bottle of water in your purse, gym bag, or car. This will keep you hydrated and keep you from stopping for one of those high calorie drinks.
• Enjoy! Be sure that you enjoy what you're drinking. If you started drinking something and its not you, don't force yourself to keep drinking it. This should be a positive experience! :)

Question: How much water (or other beverage) do you drink a day? If you drink water, do you like it 'straight up' or do you 'dress it up'?


**DISCLAIMERS**
The opinions above are mine and mine alone. I was not paid by Crystal Lite, Mio Liquid, or Water Your Body. Additionally and more importantly, I am NOT a doctor and in no way should this be taken as advice. If you are concerned about your fluid intake, you should seek the advice of a professional.