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Sunday, July 11, 2010

Training for an endurance event - Iron Girl Giveaway



I am training for the Nike Women’s Half-Marathon with the Leukemia and Lymphoma Society’s Team in Training. I have never run more than 6 miles in my life and this in addition to raising $4000.00 for me is a serious challenge. Although I have some moments of doubt about the fundraising aspect of this goal, I know I can do it and have been inspired by my personal hero Ja’Naya and the countless other folks that have successfully completed endurance events with TNT.



I am constantly on the lookout for words of advice for my training and I was lucky enough to participate in a webinar with experts from the Iron Girl event series and Fitness magazine. This tips are helpful for training for a 5k to tri-athalons.

  • Find creative ways to fit exercise in your day. Join a group of moms in the neighborhood and share childcare(playdate) responsibilities on a rotating basis so everyone can train.
  • Stretch not only before and after exercise but also throughout the day.
  • If you are a runner, be sure to vary running surfaces, try to do at least one day on the treadmill. This will help lessen the impact on your joints from running.
  • Vary training intensity from day to day. Don’t stay in the grey zone/same level daily. If you train that way you will only develop one speed and not improve.
  • Be sure to stay hydrated. Drink before you arrive at races, before training, make it a part of your daily routine.
  • Be sure to include hills in your training, it will build strength in your glutes.
  • Incorporate strength training into your workouts. This is especially important for endurance athletes over 30 years of age. Pilates, yoga, and resistance training recommended at least twice a week.
  • If you are injured, take care of it right away. Missing a week or two of training is the best way to handle it instead of attempting to “work” through the pain.
  • Motivation - to stay motivated put a race on your calender and work toward that goal. You will have a tangible goal to keep you going.


Race Day
  • Breakfast: Be sure to eat something before your race, nothing too heavy stick to your usual pre-workout meal.  
  • Warm-up: Dynamic stretching, walking lunges, high knees or any other stretches that include movement instead of static stretching. 30 second stride, ramp up speed slowly until you get to your race pace and repeat.
  • Finish: within 30 minutes of finish get some carbs and protein in your system. Don’t forget to drink water!
I found these tips to be very helpful for me. I especially liked the race day warm-up plan. I have found myself wondering what to do before the race and I like this plan. 

Giveaway


Now for the giveaway! I have a ton of products including an Iron Girl bag, socks (love them), and visor. Entry for two in upcoming Iron Girl Events (signing up with a friend will keep you motivated!), googles, foot soak. Luna bar, Cliff bar, body spray, an interval running DVD and more. 

To enter (mandatory entry)- just let me know what you are doing to stay healthy? Are you training for a race? Have you started walking, swimming or running? Let me know in the comments! 

Extra entry: Tweet about this contest - Enter to win Iron Girl fitness bag on Cutie Booty Cakes @reneejross http://bit.ly/9NDDvc
Please leave a comment for each entry, you can tweet once daily!

This giveaway is open to the entrants in the U.S. and will be over on Sunday, July 18th at 11:59 E.S.T. Please be sure to leave your email address in your comment if you are not on blogger.
Good Luck!
Disclosure: I received the IronGirl giftbag for my participation in the webinar.  

41 comments:

Jessica said...

To be healthier I'm trying to learn to get enough sleep. I've also started working out on my Wii Fit, and hope in the next week or so to incorporate my rower in again.

Yay on your 1/2. You can do it girl!

Jessica said...

Oh, and I tweeted ya girl! :) @gardenJess


Have a great day.

Deb said...

I'm following the couch to 5K program right now. I've got my focus on my first 5K (in 5yrs!) on August 14. I'm really slow but getting there. I've changed my diet to eliminate processed carbs and limiting fried foods.
I'm also belly dancing 2-4 hours per week and preparing for the annual Shimmy contest to raise money for the Cystic Fibrosis Foundation.

Deb said...

Tweeted. DebC65

Cassie said...

I just purchased the Gruve, I am hoping that it will make me more aware when I've been sitting too long. I also try to get at least 30 mintues of activity a day in.

c(dot)bridle(at)comcast(dot)net

Cassie said...

I tweeted! http://twitter.com/itsmecassieb/status/18282201979

c(dot)bridle(at)comcast(dot)net

MarciaG said...

I am training for a half marathon in Oct. I am also learning to clean up my eating!

MarciaG said...

tweet!
http://twitter.com/MarciaGrajewski/status/18282884522

steff! (steff says) said...

i'm training for my first 5k & trying out new fun fitness activities like rock climbing!

steff! (steff says) said...

i tweeted it also!
steff_says: Cutie Booty Cakes @reneejross is doing an iron girl giveaway! http://bit.ly/9NDDvc

eclairre said...

I walk and bike ride for cardio as well as do weight training. :D

Anonymous said...

I'm walking everything Thursday with girlfriends. We rotate which house will host the kids and the dads team up so they aren't overwhelmed. Soon we'll add more evenings as they get more comfortable.

amanda.townsend2 at gmail dot com

Bari said...

Hey Renee! Love the suggestions for race day - I'll need those next Saturday for my 2nd 10k. After that, I'm going to start training for a 1/2 that falls in mid-Oct. Not sure what the deadline is for entry. Need to figure that out PRONTO!

Bari said...

I tweeted!
http://twitter.com/barif0815/status/18296521445

Kirsten said...

I am currently between training plans, but signing up for races keeps me motivated. My next big race is NWM. I loved the course last year. It was my first official half marathon, and I'm really excited to go back this year and run again. NWM fits nicely into the my schedule for my first full marathon in January at DisneyWorld. I'm a little scared, but I know if I stick to my training plan I will be able to accomplish it.

Heidi said...

I just bought a new bike!!
Heidi
heidijweber@gmail.com

ScrappinMichele said...

Awesome tips! I am also currently training to run a 1/2 Marathon. I still have to squeeze myself something because I never thought of myself as a runner. And not only am I running, but I'm loving it. Just got done running 5.5 miles and I probably could have run longer, but the bugs were biting. I feel great!!!

Michele McGraw said...

I tweeted

http://twitter.com/scrappinmichele/status/18321059353

Beki said...

I am currently training for my first 2 1/2 marathons. One is at the end of August and the 2nd one is on 10-10-10!

Beki said...

I tweeted!

http://twitter.com/bekkib73/status/18326831221

"Miss" Anita said...

Hi Renee,

To be healthier, I try to eat the right kinds of food (and avoid sweets), I swim (but need to do so more often), and I walk (again, need to do so more regularly).

thanks for hosting this contest! :)

roseinthemorning [at] gmail [dot] com

"Miss" Anita said...

I tweeted for 7/12...

http://twitter.com/HSBSuzanne/status/18351989568

roseinthemorning [at] gmail [dot] com

Anonymous said...

I am doing Weight Watchers and fast walking.

Crystal S.
crittlebeans at hotmail dot com

Annette D said...

I try to get some exercise each and every day! I usually walk my dog every evening and we make it a family affair and we all walk! It is good for us as well as for our Airedale, Pepper.
jedoggett@embarqmail.com

K. Rock said...

I have been doing 2 step classes, a boot camp class and hiking Stone Mountain every week. I love all my activities!

The Simple Jocabell Life said...

I am starting to get back on my eliptical again and have been drinking alot more water! I am trying to loose the baby fat!

"Miss" Anita said...

tweet for 7/13...

http://twitter.com/HSBSuzanne/status/18455224145

thanks!
roseinthemorning [at] gmail [dot] com

The Simple Jocabell Life said...

tweet tweet
http://twitter.com/carriesymes/status/18456210612

Jennifer said...

I have tried to exercise more and eat healthier!

Cassie said...

Daily tweet http://twitter.com/itsmecassieb/status/18487105413

Bonnie said...

Love the blueberries - lots of different ways - in oatmeal, yogurt, cottage cheeses, with ice cream or just plain - they are the best!!!
bottmar@comcast.net

Bacardi Mama said...

I just started Weight Watchers last week and am exercising no less than 5 days a week. I keep wanting to be a runner, but my old (55) body doesn't like it much. maybe if I lose the weight, it will be easier.

keyalus said...

I watch my diet and exercise nearly every day. I run and attend a CrossFit bootcamp for strength. I am planning 3 half-marathons this fall/winter!

Tiffany said...

I am now training for my second Half Marathon and accountable with my eating over at the Sisterhood!

"Miss" Anita said...

tweet for 7/14...

https://twitter.com/HSBSuzanne/status/18530014003

thank you!
roseinthemorning [at] gmail [dot] com

"Miss" Anita said...

tweet for 7/15...

http://twitter.com/HSBSuzanne/status/18626490591

roseinthemorning [at] gmail [dot] com

Jackie said...

I try to eat healthy...and try to walk a couple of times a week.
jackievillano at gmail dot com

"Miss" Anita said...

tweet for 7/16...

http://twitter.com/HSBSuzanne/status/18698579186

thanks!
roseinthemorning [at] gmail [dot] com

tabitha said...

Staying healthy in my house is a bit of a challenge. I'm a divorcee and fulltime mom of 2 litte ones. We are always on the move. Having said that, the only way I can get a lot done is by including them. I started running over a year ago. In order to get runs in the kids ride their bikes while I run. At one time I was running 15-25 miles a week, which meant the kids were biking the same amount of miles. I am at a place now where I'm training for my first half marathon AND my first triathlon. If the kids aren't visiting their dad while I train, they are along for the ride. I took stroke technique swim lessons for the entire month of June and guess where the kids were? Right there taking their OWN swim lessons. This healthy lifestyle is a family affair :-)

bmom76 said...

We ride our bikes every day and take the dog on long walks by the river.
chelsreb at aol dot com

bmom76 said...

I tweeted as @bmom76
http://twitter.com/bmom76/status/18758142415
chelsreb at aol dot com

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