I got a Plan Stan

So running is all about a plan. I touched based on this a little in our last post. It’s all about having a plan, this to me is a vital part of a successful running journey. You wouldn’t cook a new recipe without preparation or a step by step guide. Then why would you start a life change without a plan. Now i[‘m not saying you have to have a minute by minute detailed layout, but you need an outline. Something to give you guidance and reference.

Your outline needs to be tailored to your schedule, so that you don’t desert it before you start.  All good ideas are only executed by great plans. So when you take time to plan a great party it goes off without a hitch. Let’s taking running a 5k as your party. What are some of the things you have to know about before you can start? Well you need the 3 W’s, When, Where and What Time.  So same goes with running. If you goal is a 5k then you need to know When, Were & What time your 5k will be happening. I suggest getting on Active (www.active.com) and getting some ideas of when and where 5ks are happening.

FREEZE!!!!! I know you have already pulled up Active and see that there is a 5k in 4 weeks in your hometown. DO NOT GO THERE!! 4 weeks isn’t enough to properly condition your body for a 5k. Sorry, but I want you a lifelong runner not a OH I tried that once and died runner.  Okay so look back at active and look for a 5k that is about 6 to 8 weeks out. Found one, make sure it says beginner in it. Awesome now the big step Sign UP!!! Whoop Whoop You did it, You have made the commitment. I’m so proud of you, So happy for you!

Now get that pen and pad and let’s plan this bad boy out so that when the big day comes your on point.  Okay so first up you need to figure out who much time you have. Got it.. Great, so I am going to do an example time based on 6 weeks training. If you have extra time you can always space a few other things in there, I’ll note where you can add time.  Now before we get started remember to CUSTOMIZE this to you, I’m giving you the outline you will need to go in and make changes where needed.

Okay so first off let’s list out each day in the week, now pick the days that you want to run. To start with you need to run 3 to 4 and then move up to 5 to 6 days. Make sure you have at least 1 to 2 cross train days and of course 1 or 2 rest days. Here is my suggestion for the first 2 weeks. Run 3 to 4 days a week, Cross train 1 day and rest 2 days. There is nothing wrong with resting and it’s actually good for your mind and body, however if you are like me do not rest 2 days in a row make sure you have a few days in between. I normally work on Saturday’s and Sundays’, so I try and rest on Friday and Tuesday.

With that said life does throw a mean curve ball, such as stomach flu which puts you in bed for 2 days. Uhhhh the life of a mommy, it’s all fun and games till Mommy is sick. Now I know that sometimes you can’t always get a run in, as per mine and Mallorie’s week this past week. But there are alternatives to if you cannot get out and cover a mile.  If I can’t run/walk (as per my husband) I jog/march in place for alternating 30 seconds. I also do a pre-workout for 10 mins beforehand and then a cool down for 10 mins afterwards.  This just keeps me on my toes for a little while and me moving, it’s my band aid for the temporary moments of not being able to run.

Planning is key to making sure you’re not only running but your also at the top of your game in other areas. I am a stay at home mommy/homemaker, so scheduling times for me to run seem easier than it is for someone who works 8 to 5. So by planning and utilizing a schedule you are more likely to make the permanent change vs the fab change. I know you are thinking what the snowballs is a fab change, well that’s where you change something because of a fab, then change back to your old habits once the mood has left yea.

Now , for a little happy news. I told you in my last blog that I had signed up for my first 5k and you should join me. Now I want you to join me for something else……. Are you ready?.......... I have now upped my goal to a half-marathon in February. Yes crazy is my name running is my game, but I’m okay with that because it’s all for a good cause. It’s called Rock-N-Run and it’s happening February 5, 2017 in New Orleans. I have signed up under Team in Training through Leukemia & Lymphoma Society.

So here is the vital information, if you sign up through Team In Training you get several perks along with helping a great cause. My husband is a survivor of Leukemia so this was close to my heart. You also get your entry fee in to select races for a discount. So if you’re interested in signing up join our team “Plus Size Runners”, lets show our change and raise money for a great cause. I posted the links at the end of this post.

Some other happening news, I am SODA free since 9/15. I’m so proud of myself, just for the simple reason I am a DIE-HARD Dr.Pepper drinker. Like at least 2 – 20 oz a day, but I haven’t had one since the day before my oral surgery. I have stuck to water with a little tea for flavor. If you don’t know me my “Tea” is a cup with ice field to about an inch from the top with about 2oz of tea added in. Our sweet tea is 2 cups of sugar to a gallon of tea. So yea it’s true southern sweet tea, like there is anything else.

Well guys that’s it for this Post, I plan on updating my runs and etc, but the long post I will reserve for once a week. But thanks for Sharing, Passing it A Long and any questions, suggestions and so forth please leave for me :-D    Till next time my loves, keep your head up and your feet down.

Late my sweets,

Mandie

Important Links:

Team Page <- this is the link to the team page, just click

www.teamintraining.org

For the Love of Running - Runs I will be running!!!!!

Here are a list of events that I will be running this year!

October 2016

10/22> William Station Day 5K, Atmore, AL

November 2016

11/24> Turkey Trot 5K, Pensacola, FL

December 2016

January 2017

1/4-1/8> Walt Disney World Marathon, Orlando, FL**** Maybe****

February 2017

2/5> Rock N Run New Orleans, New Orleans, LA


March 2017


April 2017

4/20-4/23> Star Wars Half Marathon, Orlando, FL



May 2017

Running for a Plus Size Girl

Thank you for stopping by and reading my post. Just by stopping by and checking out my blog you have given me something that any runner needs.. MOTIVATION, and for that I can not say thank you enough. What is Motivation and why do we need it.

First off lets start things on a introduction note. I'm  31 year old, mommy to 2 beautiful healthy and happy children. Wife to an amazing man of 8 years and by his side for almost 15. Surro Mommy to 2 growing boys. The daughter of two people who I admire and wouldn't be me with out. A photographer, a chef and last but not least a novice runner. 

So it's always been on my bucket list to run a 5k. I have never been a runner, even as a cheerleader/softball player in high school running laps was torture. But I still wanted that fulfillment of completing a marathon. However Life Happened and I went from being a 15 year old athlete to a 31 year old mother of 2.

So in my other blog "A Southern Belle's Kitchen", I started writing about my journey to running. Then I realized there was plenty of  blogs about women running, and none of plus size  women runners.  Even though a runners struggles are just that struggles of someone that is running, plus size women & men seem to have a few added extras. 

Struggles of a plus size runner starts at motivation. Yes! Just lacing up the tennis shoes and walking out the door is a struggle, and the struggle is real. That more than 35% of people in Alabama, Mississippi, Louisiana and West Virginia* are obese. Now I know you didn't come here to hear someone spout of statistics, but this is just the beginning. So instead of spouting statistics lets talk about getting you off the couch and on the pavement.

SET A GOAL! I have set a goal and I hope you will join me with it. I will run my first Marathon on October 22, 2016. It's called the 5K for William Station Day in Atmore, AL. You can join this run virtually if you can't be there in person. So what else do you need, well there a just a few other things.

I am a huge believer in Fitbit/Fitness Tracker. If your like me you have to be able to see what you have done. See your accomplishments, how many steps you have done, how many miles you have completed, how active you were or what your heart rate is. I currently have the Fitbit Blaze, which I love. It's a little bulky, but I don't want to squint to see the time. You can use any of them with your phone so get a fitness tracker that fits your needs and budget.

Another must need is Shoes.... I think it's probably the 2nd most important thing needed to be a runner, first being motivation and third being clothes. Shoes, now first and foremost I'm a girl I want my shoes to be cute and they don't always have to be comfortable, however in this case make sure they are on point for what you are doing, which is running. I will be going to a speciality store before the race and getting my feet fitted for running shoes and I will be taking you guys along with me. But to get started a simple pair of light weight "running" shoes works. I got mine off of Amazon for $30, just because they were running shoes and cute. But I have soon found out that they are killer, so after you have been committed for a few weeks take the time to get a good pair of running shoes. 

Now on to number 3, Clothes... Clothes for any runner are important but for a Plus Size runner it's the difference between pain and P.A.I.N. Chaffing is a huge issue for plus size runners in very uncomfortable and private areas. I know as a plus size woman we are trained not to wear things form fitting or super tight, but I want you to take that idea, ball it up and throw it out the window when it comes to running. Wear form fitting pants and cotton or mesh underwear. I really like the Danskin exercise capris you can get at Walmart for $13 they seem to be my go to pants. They are tight so they seem to pull sweat away. There is also the trick of deodorant between your legs and in any area’s you may chafe say under your breast or a belly roll. Dick’s Sporting Goods puts out a sweat repellant. The name is BodyGlide Anti-Chafe Balm for her, its in a Pink deodorant looking container can’t miss it and I love it. You can pick it up online or instore for around $10.

So now you have the basics, you got Shoes, Clothes, fitness tracker and the beginnings of motivation so what is next? Well…….. Now you need to… PLAN…

Yes, Plan you need to know when your going to run, how far and so forth and so on. There are plenty of apps and if you’re an app guru then get your phone and lets get to downloading. My favorite app for training is the Under Armour series.

I have them all on my phone, so the ones to download are as follows: My Fitness Pal, Run Trainer & MapMyRun. Yes, all three will help you and they connect with your fitness trackers. Since your just starting and you don’t want to download a million and one apps, answer these questions. Do you only want help training to run? Do you want help training and keeping up with your food consumption? If the answer is to the first question then you only need to download the trainer, if you answered yes to the second question the download both the Run Trainer & My Fitness Pal. Both of these will make the journey a little more enjoyable.

So now you have downloaded your apps, open Run Trainer and set up your goals, what you want to run, when it is etc. Now I use this app once I get started but not to start. I am a rebel like that. I started by going to the place I was going to run and walking it and getting a base time. I know, I know your thinking what do I do now. She hasn’t said anything about actually running. I promise it’s coming, actually its in the next paragraph.

A 5k is 3.1 miles (insert Oh My Gosh Face now), YES 3 miles, and you going to do it with a smile on your face. Now I know you are thinking how the heck am I suppose to get my rear end from walking to running.. Well it takes time my sweets it takes times. Rome wasn’t built in a day and you running a 5k won’t happen in a week.  I know it’s okay to cry a little for a moment. Done!  You have planned, You bought clothes, now it’s time. A small note before we start You only need to run 3 to 5 days a week with a rest day and 2 cross training day, I  will explain more in another post.

Now I like the way the Couch to 5K starts you off so my personal routine is a little like this. I brisk walk for 20 seconds then run for 20 seconds and repeat for 30 mins around our park. Remember, Sweets Don’t push yourself to injury. If you only make 1 lap that is 1 lap more than you did the day before. You will work up to making it 5 laps before you know it.  Every 2 or 3 days bump up your time by 5 second increments or 10 if you feel froggy. So about 2 weeks you have now built up to 60 seconds walking and 60 seconds running.. GO YOU!!!!!!!!!!!!!! I’M SO PROUD OF YOU!!!!

Okay so, you have celebrated a little did you happy dance, YAY now your going to start working your time up on running and decreasing your time on walking.. I know it’ll be hard at first but after the first few days or so you will notice its getting easier and easier to make the start at running.  You will keep doing this until you are officially running for 30 mins without stopping. YAY you, now your going to increase your distance 30 mins is on average a mile and remember you need 3 miles. Increase your daily go by 10 minutes every other day. You will see your endurance climb. Start using your app tracking your distance you are going and you will keep going up and up till you are officially at 3 miles. You can keep going if you want to train for a 10k or a Half or Whole Marathon. 

Just Remember this, YOU GO GIRL! YOUR DOING THIS FOR YOU! YOUR AMAZING! YOUR DOING GREAT! BE POSITIVE, when running. I talk to my self to motivate myself during run burst and I don’t care who or what people think.  I do have something to ask of you. When you pass someone wither they are walking or jogging tell them, You’re doing Great! Great Job! These simple words of encouragement will help them and you. Be a Positive Runner, be a PLUS SIZE RUNNER!!!

 

Later My Sweets

Mandie

*Obesity Facts: http://stateofobesity.org/adult-obesity/