Why do I run?

So I get asked a lot about my running.  What I’m training for, where I’m running, how far I’m running.  One gal even asked me if I was the person she sees running by her house all the time.

I recently joined up with a running blog community and someone wanted to know something that few, if any, people had asked me; why do you run?

The quick and dirty answer is I run because it makes me (and in turn, my family) very happy.   I can leave the house in a foul mood and within 20 minutes the anger, hurt, disappointment, frustration, etc. will have melted away leaving me a bit more clear-headed and rational.

I run to stay strong, be fit, run races and run after my kids.  And I run so (someday in the far, far future) Ican run after my kids’ kids.

I run away from the family’s triple-threat of Type II Diabetes, heart disease and high cholesterol.

I run to push myself, to sweat like a dog and to feel the ground under my feet.

I run because, well, after all these years I’m a runner.

Now go run!

Keli 🙂

 

 

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Happy Summer!

Ok – not ‘technically’ summer if you go by that calendar thing – but as far as white shoes and bathing suits go; close enough.

If you had putt off your fitness or healthy eating plan you are no doubt regretting your lack of planning.  But this  doesn’t mean you have to throw in the beach towel and skip out on pool parties and beach trips.

If you do one thing for your health this summer follow this one simple tip.

Dress for an active lifestyle.

That’s it and here’s why – if you dress for an active lifestyle, an active lifestyle you’ll have.  It’s really that simple.

So your first step is to go out and buy yourself some active-wear (and for god’s sake – no coffee pants)!

Find some comfortable hiking shorts in a lightweight material to play with the kids, waters shorts or longer board shorts for the beach, comfortable bathing suits that cover and allow you to swim and frolic in the pool, lake or ocean.  Buy comfortable and cute shoes for walking and be sure to pack a ton of waterproof sunscreen.

Wearing clothes designed for movement will make it easier for impromptu soccer games, long walks after dinner, bike rides with the kids or a water fight in the backyard.

Remember, life is for the living, not the sitting.

Now go run!

Keli 🙂

 

 

 

 

Half-Marathon Training Update

I’ve been training for a half-marathon since mid-March.  Originally my little group had planned to run a new race in the wine country but about a month ago they cancelled the race.  It’s kind of lame to cancel a race, in my opinion, but they didn’t ask and there you go.

This left our running group in a quandary; what to run and where would we have to go to run?  The selling point of the original half was it was a) close (meaning no hotel stay or flight required) and b) relatively flat. *In full disclosure, the flat part didn’t matter to me but when you’re training in a group sometimes you have to yield. 

So with our race cancelled and our panties in a bunch we needed to find something for June and pronto.  We were in the middle of training for crying out loud!

Enter the Wipro SF Marathon.  This event not only offers the full marathon (which was not in the cards this time) but two half marathons.  You could opt for the first half of the race or the second half.  I immediately decided we should do the first half because it was a much more picturesque course that included running across the Golden Gate Bridge.  I also believe there are a few more hills involved 🙂

A few years back I paced the second half of this race.  I had a stick with my pace time and ran with complete strangers.  My job was to motivate and keep them within 2 minutes (on either side) of 2:10.  It was a lot of fun and I tried to be entertaining and encouraging and also made sure we met our goals.

See, here I am!  Image (2)

This  year, no stress of pacing a team! I’m just looking forward to running the race with my friends.

This weekend we’ll be hitting our 10 mile run then an 11 or 12 before our June 16th race.  I know we are all looking forward to it and more importantly, trying to figure out where we should grab lunch and a beer afterwards!

Now go run

Keli 🙂

 

I heart my heart…

Heart disease is the number one killer of American women.  According to the Mayo Clinic, here are 5 medication-free strategies you can employ to help prevent heart disease. 

1. Don’t smoke or use tobacco.

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called “social smoking” — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease. Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don’t do either. This risk increases with age, especially in women older than 35. The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you’ll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease. Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can’t meet those guidelines, don’t give up. You can even break up your workout time into 10-minute sessions. And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease. Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. 

       4. Maintain a healthy weight

As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke. The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get regular health screenings

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

  • Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren’t ideal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.

  • Cholesterol levels. Adults should have their cholesterol measured at least once every five years starting at age 20. You may need more frequent testing if your numbers aren’t optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.

  • Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes. Depending on your risk factors, such as being overweight or a family history of diabetes, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years.

References

WO00041 Jan. 12, 2011

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Now go run!

Keli 🙂