Class time

Normally, I focus on my workouts.  Today, however, I would like to focus on the exercise I don't count.

When I teach school, I am on my feet all day.  Seriously.  I walk around the classrooms, around the schools, around the playgrounds.  My feet wear out a lot.  I don't have a pedometer to track my steps and I certainly don't go very far, but these everyday up and at em's really add up.  I like to think that this is part of my endurance training.  The more I am moving around on my feet, and the longer I can stay up, the more active I feel.

Is that weird?

What keeps you active?

I bought myself a pair of these for work, and I can't get enough of them. Seriously...  They are amazing!

1. The sole is nice and thick.  This means that when I walk funny (which I do) there is a lot of room to wear down.
2. The cushion-y inside is comfortable enough to wear without socks, but fits with socks.
3. The strap is elastic so it stretches as my feet swell during the day, and it fits over socks.
4. There is enough shoe across the top that I don't have toe cleavage.  (You know what I am talking about.)
5. Best of all - these shoes go with everything.  I can wear them with jeans, slacks, or dresses.

I LOVE THEM!!!

Do you have a favorite pair of work shoes???

Insomnia

Sleep...

The subject of today's article is sleep.

Normally, I am the poster child for getting a good night's rest, especially since I started getting up at 4:45 am to drive Hailey to seminary and workout.  Unfortunately, tonight is not that night.  I woke up with an upset stomach and haven't been able to settle back down.  This is what I get for eating "just one" boneless buffalo wing at 10pm.

I used to be the friend who had everyone over until all hours of the night hanging out.  I'm simply too old for that now.  No more!  The next morning is always looming over the horizon (most of the time...  I cringe to say it... I watch it come up) and I am needing to go to bed early.

According to the latest research, the average adult should be getting between 7 and 9 hours of sleep per night.  Teenagers should be getting that same amount and smaller children should get more than that.  Lately, I can honestly say that I have been getting between 7 and 8 per night.  Hailey and Katie are old enough to handle themselves all night, and this whole seminary thing has one of them crashing by 9pm.  Now, our whole family does.

On the weekends, DJ tries to push the late nights by watching tv in our room.  I don't even stress about it.  I roll over and go to sleep, because I am so tired.  I thank my parents for teaching me to sleep anywhere, anytime.  It is a gift!  (Now...  if I could just get that tv out of the bedroom all together..  Life would be awesome!)

So...  why am I up at 2:41 am you ask???  Quite simple.  So many things affect our sleep and one of mine is my diabetes.  It is becoming increasingly apparent to me that if I eat after 8pm, I'm gonna be up in the night.  It doesn't matter what I eat, I'm gonna be up. Fortunately, aside from leading music at a church activity, driving Hailey and Katie around and watching 2 football games, tomorrow is light, so I can nap if I need to.  Not too shabby for a Saturday!

I have been working on things to improve my sleep.

1. I have a really good pillow.  It is mine.  No one is allowed near it.
2. I have my own blanket.  I love my husband, but I need my own covers.  I control my body core temperature, and that helps me sleep.
3. The room is kept cool, with a fan on for "white noise".
4. Light blocking drapes.  Just sayin....
5. A bedtime routine.  Mine consists of putting on jammies, brushing my teeth, checking my calendar, checking my phone, saying my prayers and lights out.  I don't even read in bed anymore.

Give it a shot, and get your family in on it too!

Happy sleeping!

The 7 month training plan

I am really excited to participate in the Red Kettle Run on Saturday, October 27, 2012, but I am really thrilled to be going to the Dorothy Dash next April.  My goal is to run the entire 5K.  I walked/jogged it this year, but really want to step it up for next time.  I found a really great 7 month program that I think will be more my speed than the 4 month program I have been working with.  I downloaded it from here.  This also gives me a month to work on getting into good habits.  I really like the part about Warming up.  I always forget that I have to warm up first, and then workout.

Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day! Some running essentials: Get fitted for proper running shoes at a dedicated running store FIRST!!!  A lot of injuries can be avoided this way...just ask us. Avoid running on asphalt or concrete....find a good, smooth trail. A good warm-up is imperative to a safe run.  A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stretching, 5min walk THEN start your routine.  Doing this will get some blood flowing to your muscles before stretching.  NEVER stretch a cold muscle. Cool-down.  Very important.  Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps.  Walk for at least 5-10minutes.  The more the better.  Do a LIGHT, gentle stretch session after your walk, walk some more.  Later that day/night, do a more intensive stretching. Phase I    Warm up phase   Month 1    All Walking  (Times in minutes per day) Week S M T W TH F SA TOTAL 10/7/12 Off 10 Off 15 Off 10 15 50 10/14/12 Off 10 Off 15 Off 20 15 60 10/21/12 Off 15 Off 20 Off 15 RKRun 20 70 10/28/12 Off 20 20 Off 20 Off 20 80 Grand total: 260      Phase II      Month 2    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W T F SA TOTAL 11/4/12 Off 28/2 Off 28/2 Off Off 28/2 84/6 11/11/12 Off 26/4 Off 26/4 Off Off 26/4 78/12 11/18/12 Off 24/6 Off 24/6 Off Off 26/4 74/16 11/25/12 Off 24/6 Off 24/6 Off Off 24/6 72/18 Grand total: 308/52      Phase III      Month 3    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 12/2/12 Off 22/8 Off 22/8 Off Off 22/8 66/24 12/9/12 Off 20/10 Off 20/10 Off Off 20/10 60/30 12/16/12 Off 18/12 Off 18/12 Off Off 20/10 56/34 12/23/12 Off 18/12 Off 18/12 Off Off 18/12 54/36 Grand total:  236/124    Phase IV    Month 4    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 12/30/12 Off 16/14 Off 16/14 Off Off 16/14 48/42 1/6/13 Off 14/16 Off 14/16 Off Off 14/16 42/48 1/13/13 Off 12/18 Off 12/18 Off Off 14/16 38/52 1/20/13 Off 12/18 Off 12/18 Off Off 12/18 36/54 Grand total:  164/196    Phase V    Month 5    Mostly Running  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 1/27/13 Off 10/20 Off 10/20 Off Off 10/20 30/60 2/3/13 Off 8/22 Off 8/22 Off Off 8/22 24/66 2/10/13 Off 6/24 Off 6/24 Off Off 8/22 20/70 2/17/13 Off 6/24 Off 6/24 Off Off 6/24 18/77 Grand total: 92/268     Phase VI    Month 6    Mostly Running  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 2/24/13 Off 6/24 Off 6/24 Off Off 6/24 18/72 3/3/13 Off 4/26 Off 4/26 Off Off 4/26 12/78 3/10/13 Off 2/28 Off 2/28 Off Off 4/26 8/82 3/17/13 Off 2/28 Off 2/28 Off Off 2/28 6/84 Grand total: 44/316    Phase VII    Month 7    All Running  (Times in minutes per day)  Run Week S M T W TH F SA TOTAL 3/24/13 Off 20 Off 20 Off Off 20 60 3/31/13 Off 25 Off 25 Off Off 20 70 4/7/13 Off 25 Off 25 Off Off 30 80 4/14/13 Off 30 Off 30 Off Off DDKC 30 90 Grand total: 300      If you will be following the sprint programs on the site, replace phase VII for Month 7 (above) with the following: Start some cycling to get up to 40minutes duration. You may also start cycling earlier should you feel comfortable.  Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes. Phase VII    Month 7    All Running /Cycling (Times in minutes per day)  Run Week S M T W TH F SA TOTAL 4/21/13 20-Run 20-Run 20-Bike 20-Run 20-Bike Off 20-Run 60-Run 40-Bike 4/28/13 20-Bike 25-Run 25-Bike 25-Run 30-Bike Off 20-Run 70-Run 75-Bike 5/5/13 20-Bike 25-Run 30-Bike 25-Run 40-Bike Off 30-Run 80-Run 90-Bike 5/12/13 20-Bike 30-Run 25-Bike 30-Run 25-Bike Off 30-Run 90-Run 70-Bike Grand total: 300-Run/275-Bike

On the trail again...

After a week of not walking outside the house, it was nice to be back on the trail again.  My momentum to get started was really good, but I slowed down a lot towards the end.  I was really hoping to break the 20 miles per minute mark, but I just can't seem to get past it on my own.

I'm working with developing a new playlist, to see if it will help pick up my tempo, but it's taking some work.   I found this really cool website that helps you pace with your music.  Growing up with a marching band helps me get to my groove, but I know that some songs motivate me a lot better than others.  I really like the concept behind this amazing gadget.  Again, though, it seems a little cost-prohibitive.  For right now, I will stick with my little $2 MP3 player, and just keep trucking along.

Today's workout:

Shannon Binkley Completed a 1.82 mi. walking activity

Chilly morning, but I enjoyed the cool weather. I walked around the park this time, and I liked that better than walking along the street.

Yesterday's workout:

Shannon Binkley Completed a 1.58 mi. walking activity

Early morning walk went farther than I thought I was going to!

Have a great day!

Running Stuff

Every girl needs some new stuff now and then.  For me, having gear for working out will make a huge difference.  Hear are a few things that might be nice (That was a not-so-subtle hint to the powers that be!)

A hand or wrist holder for my cell phone and keys.

One of these would be fantastic, but the expense is more than a little overwhelming.  I like the idea of the biking and swimming information as well as the running.  Since my goal is to eventually complete a triathalon, this would be a great tool to use!

I would also love some really good workout clothes.  Finding things in my size is always tricky, and it is usually a cotton blend that hangs onto my sweat instead of sending it away.  Bike Shorts  T-Shirts  Capris  I must admit that I am a warm person naturally, so staying cool is important to me when I work out.

I love these water bottles, but carrying them would be a pain.  I found this sleeve for the water bottle, but I'm not sure how well it would work.

Does anyone have any thoughts about running gear?  Wanna share?

Elliptical Adjustment!

I really enjoy using www.runkeeper.com to record my workouts, but I was really struggling with the calculations for strides to miles.  I found a new one.

I just need to divide stride count by 1320!

That makes so much more sense.  I was averaging 30 minute miles, and I knew that wasn't right!  Now the distances and times make a lot more sense.

My Second Race

Last time I told you about the Red Kettle Run October 2011.  I'm so excited about the same run this fall!.

My second "race" was the Dorothy Dash, part of the Garmin Marathon in the Land of Oz - Olathe, Kansas on Saturday, April 21, 2012.

I didn't even come in last place, which was awesome!!!  (I was 375/379) even though I was the last run/walker who got counted under the pacing.  I averaged 19 minutes 22 seconds per mile and it took me 1 hour and 10.28 seconds to complete the race.  I know this because they tied a little microchip to my shoelace.  (If you want to see the horrible pictures of me...  click here.  They are NOT PRETTY!)

Janelle and Wendy (pictured above) ran the Wickedly Fast Half the same day I did the Dorothy Dash.  My friends Kris, Jessica and Molly also ran the 5K the day that I did, but I don't have a picture of them.  My goal for next year's Dorothy Dash is to jog the whole distance.

Getting up early in the mornings is helping my workout routine so much!  I'm in a better mood the whole day, and I sleep better at night.  I also get a lot more done earlier in the day, so when my family comes home, I am ready for quality time with them, without the hassle of getting "my stuff" done.  Another side benefit is that I am starving for breakfast, which means I am actually eating breakfast!

My biggest thing is figuring out what my rewards should be for working out.  I thought about making my reward for each race I do signing up for my next race, but I need something a little more frequent than that.  I thought about getting a pedicure each month I workout at least 5 days per week...  But then, there is the shopping...  Tune in to see what running gear I would love to have!