Half-Marathons Completed in These States
- Washington - April 2013
- New York - May 2013
- Illinois - July 2013
- Pennsylvania - Sept 2013
- Arizona - Jan 2014
- North Carolina - April 2014
- California - July 2014
- Wyoming - August 2014
- Virginia - August 2014
- Maryland - Sept 2014
- Colorado - Oct 2014
- Nevada - Nov 2014
- Texas - Dec 2014
I have also completed my first marathon -- New York City Marathon --> check. Another bucket list item done!
While I have made progress in terms of quantity, I am, nonetheless, bothered by the "quality", in the sense that I have yet to run a half-marathon under 2 hours. On average, it takes me approximately 2.5 hours to finish a race, though that time can drop down to 2 hours and 15 mins or so if on a good day. It seems that I can consistently reach this target, but anything faster than that is still a challenge. I think going forward, one of my goals would be to increase my speed. That's why one of my running goals for 2015 would be to run a sub-2 hour half-marathon.
To reach this goal, I plan to make running / training a priority. For too long I have simply "ran along", rather than studying the the "art" of running. While I subscribe to a number of running magazines, I am embarrassed to say that I almost never ever apply what I've read. In 2015, I want to make a more conscious effort to be proactively seeking ways to improve my running, as well as my general fitness and nutrition.
I realize that becoming a better runner means that I also need to be in better health overall. It also means losing weight and slimming down. As this recent Runners World article puts it, "despite exercising and watching what you eat, the elastic in your running shorts seems to be as tight as your hamstrings." The article then suggests 50 ways for runners to lose weight and get in shape. Below are the top 3 advice that I plan to incorporate immediately into my life:
- DON'T DRINK SUGAR
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says. - Eat real Food - Bye Bye Microwave!!
"The more packaged and processed foods you eat, the less satisfied you feel," says Antonucci. "A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers." Pack an apple for emergencies. - What's Your Intake? - LoseIt is my favorite app!
Count your calories, if only for a few days. "Most people hate doing it," Dimmick says. "But it's the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television." You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.
On a weekly basis, I also plan on writing down meal options and choose food that are healthy. These are some suggestions from the same RW article, that I think can be a rough guide:
BREAKFAST - Rotate three meals, says Pamela Nisevich Bede, M.S., R.D., sports nutrition expert for the Runner's World Challenge. Ideas: "adult" cereal (high on fiber, grains; low on sugar), oatmeal, Greek yogurt, or eggs. Always include fruit.
LUNCH - Rotate three to five meals. Ideas: salads (go easy on high-calorie toppings), sandwiches on whole grain (hold the mayo), eggs (if you didn't have them at breakfast), and broth-based soups. Always include fruit or a side of vegetables.
DINNER - Rotate five healthy meals like chicken, fish, and whole grains. Always include vegetables. "Keep your meals interesting by changing the vegetable and fruit sides and mixing up the preparation of the entree," Nisevich Bede says.
THE BEST
NUTS Great combination of unsaturated fat and *lling *ber.THE WORST
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.
I'm excited about 2015 and I am soo looking forward to see what I can accomplish by the end of it!
Run on!
