Juneathon Wrap-Up

Wrapping up the 30 day Juneathon challenge.

"The challenge is to run or exercise every day
for a month and blog about it!”

To put this in perspective...
Percent of Americans who do 30 minutes of exercise:

• 27% workout 5 or more times per week.
• 24% 3-5 times per week.
• 49% less than 3 times a week.

Source: Gallup

I had more problems with posting everyday than I did with the exercise component. (I generally workout 5x a week.) But composing a blog post everyday – noway!
I have to admit I did combine a couple of days just because I didn't want to be at the computer. Hey it’s summertime!

Grand Totals:
Ran: 70 miles
Walked: 4.2 miles
Biked: 40 miles
Pushups: 368 of them. (Holy Crap!)
Plus a few elliptical and kettlebell workouts.


Juneathon Day 30 Last Day
Powerwalk 2 miles - Witnessed 1 tree killed
3x20 Lunges
Pushups 10,12,7,7,9

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RUN

RUN

• R is for racking up the miles. I don’t have a running total from the very beginning (of time) but since 2002, I’ve put on 5005 miles.
• U is for understanding. You will slow down eventually. SO - > “Always do whatever's next." - George Carlin
• N is for never. Never forget why you love running.

Cow

Juneathon Day 29
Running 4.53 miles (6x400s)
3x12 Sit-ups
1 cold water foot bath. (Where is the pool?)

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Serious About Sunscreen

I’m serious about sunscreen. My sun damage started at an early age. I honestly don’t remember any lotion that even contained sunscreen – We used baby oil! I’m paying the price now.

• Brown spots
• Wrinkles
• Skin Tags
• Eye creases
• Blotches

So let me repeat - I’m serious about sunscreen.
On run days I apply the first layer after I wash up. Face, hands and neck. (Don’t forget your neck.) And then, just before I head out to run, more of this.

ON HANDS, FACE, AND NECK!
It is probably too late for me, but for all you running babes – never RUN without it!

Running With The Sun

Juneathon Day 27
Running 4.96 miles (Ran out of road...)
3x10 crunches
1 glass of chocolate soy milk

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Juneathon Day 26

Juneathon Day 24
Elliptical 20 mins before work.
3x10 Squats

On the tele, a multitude of Michael Jackson clips.
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Mind Games

This week’s theme at Runner's Lounge TIaRT is.... "No one ever told me this about running..."
That you end up habitually competing with yourself. And there tends to be no winner in this struggle. You either run too slow – with no reasons to quantify the results.
Or
You run faster than expected, but feel dreadful afterwards! And deep inside you still believe you should be running faster...

Juneathon Day 25
Biking 4 miles spotting 1 Rottweiler.
Kettlebell 20 Minute Workout
100 pushups 10,12,8,8,12

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Not Top Secret

Like many of you, after I run, I log on and upload the details. I use Breaking the Tape but sometimes upload to Map My Run or Garmin for maps graphs and other goodies.
But is anyone looking at all that data we share? After reading an article in Wired – Living by the Numbers I find out – NIKE+ does conduct studies with OUR numbers.

“Nike has attracted the largest community of runners ever assembled more than 1.2 million runners who have collectively tracked
more than 130 million miles.” Wired

Stuff like:

• Americans run more in the winter time than Europeans.
• The average time for a run 35 mins. [?]
• Most popular Nike+ powersong – Pump it.

I want to know:

• More males or female runners?
• Most popular time to run – AM or PM?
• Any pit stops?
• How many will be still running in 5 years? [Guess we’ll have to wait for the longevity data to emerge.]

Where do you store your running stats?

Juneathon Day 24
Ran 6.3 miles listening to Trilogy Running Podcast. Laughed my way down the street – while racing a garbage truck.
If you like raunchy sweat grinding talk – Check it out!

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Perseverance - Juneathon Day 21

• "Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained." -- Marie Curie

Juneathon Day 21
Elliptical 30 mins [On the TV - Renaissance Art]
Kettlebell swings 3 x 38
100 pushups 5,7,5,5,8

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Finishing Strong

Datalogic 5K Fun Run

The best part of the race – finishing strong! How about crossing the finish line with a smoking 6:20 pace. I purposely started off slow to accomplished this. NOT EASY!
I only had one scare (no red anywhere) – My MP3 player hung! I had a reset emergency 5 minutes before the gun went off. “Hold the menu button down for 15 seconds…” and pray.
I was lucky.



Me, sporting my “goody bag.”
No chocolate, just flyers
and a pencil.
But I love this bag!















Another medal...











Juneathon Day 20
Running 3.1 miles
T-shirt Words - "Molecular Probes

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Back In The Saddle

Looking forward to the race tomorrow. It’s been 7 weeks since
my last race and all is forgotten...
[Felt so bad after that race, I thought I was going to die!]
I'm actually chomping at the bit for a chance to compete again.
What I have to remember is my age group - and then behave my age.

2009 Datalogic Fun Run & Charity Challenge 5K

Juneathon Day 19
Elliptical 15 mins
On TV - Pomegranates!
Squats 3x10

Have a great Friday!

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At the Gym - Juneathon Day 18

The gym was incredibly busy today. I almost ran out the side door.
In the far corner they have this old Universal Gym - “a multi-station bodybuilding machine.”

I like it because I don't have to roam around the gym.
Today I worked the triceps with straight bar press downs, then some lat pull downs and finally, one of my favorites, seated rows! (Incorporates a lot of muscles at once.)
Worked on my 100 push-up program when I got home - so I could read in between sets : )

Juneathon Day 18
Stair Climber 1.9 miles
100 pushups 5,6,4,4,7
Pumping Iron - lots

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Running with the Wild

During my local runs, the only wildlife I see – beside birds, are squirrels. I see a lot of squirrels. They can be smart or not so smart – daredevils. They can be crazy fools, and end up as road kill.


I had a chance to run along side one today. He was on the fence; I was on the path. As I slowed to let him jump off – he slowed… He stayed right beside me till the end of the line. He must have thought I carried food, or perhaps he was eyeing my pony tail.
Anyways, my encounter doesn’t even come close to Ali’s experience.

• “Today I had one of the most incredible runs of my whole life. One of those runs where you feel like a Kenyan, sprinting in the wind... one of those runs where you feel alive, and invincible. A once in a blue moon run. Today, I ran with a deer.”

Please read the rest of her post here.
And thanks ali for sharing your awesome run.

Juneathon Day 17
Running 6.1 miles
Sit-ups 3x10
Squirrel count 5

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Not Giving Up

“Success is usually the culmination of controlling failure.”
– Rocky

I repeated the first week of the 100 pushups ( part of the Juneathon challenge) in the foolish belief that it would get easier.
It didn’t. I struggled with the full push-up. My left shoulder and trap ached continually...
So instead of giving up, I'm shifting to the Bent knee push-ups.
MizFit says don’t call them girl push-ups!
[But, I’ve never seen guys doing them this way?]
Someday I hope to advance to the Maltese push-up!

Juneathon Day 16
Powerwalking 2.18 miles
[Week 2] 100 pushups, 4,6,4,4,6
3x20 lunges


What is a Juneathon?

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Tasting Coconut Water

This morning I did a taste test:
Comparing coconut water (the latest craze) to Clif Shot Electrolyte.

O.N.E. Coconut Water:

• Clear almost odorless liquid.
• Had a faint vitamin-like smell.
• It did not taste sweet - had a mild coconut flavor.
• Unlike plain water, it had a smooth finish to it.

Specs: [In 11.2 oz] 60 calories, 60 mg sodium, 670 mg Potassium, 15 gm carbs, 40 mg Calcium, 1 gm protein.

Clif Shot Electrolyte (mixed with water)

• A pinky tan color.
• Apple scented.
• Tasted salty! First - and then apple like.
• Had a sweet taste like juice.

Specs: [In 16 oz prepared] 80 calories, 180 mg sodium, 50 mg potassium, 19 gm carbs, 0 protein.

Conclusion
I found the clif shot drink too salty tasting. I would rather eat pretzels. But for a quick sodium replacement – this beverage would be fine. And it’s not to high is sugar.
Having never tasted coconut water, I was a little disappointed with the flavor. I assumed it would taste more like coconut milk. But it was a refreshing drink and, for those that sweat, it has a whopping 670 mg of potassium.
Next time I will pick up the one with Amazon Cherry!

Juneathon Day 15
Running 4.2 miles
Sit-ups 3x10


What is a Juneathon?

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Country Roads

Juneathon Day 14
Biking 7.57 miles
Push-ups 4,5,4,4,5 (Like a falling leaf.)

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Superstitions

Seeing it is Day 13 of the infamous Juneathon, I couldn’t avoid asking:
Do you have any superstitions in regards to race day?

• “A belief or notion, not based on reason or knowledge, in or of the ominous significance of a particular thing, circumstance, occurrence, proceeding, or the like.” – Dictionary.com

I have a few things set in concrete:
One
It’s more of a ritual; (no animal sacrifices) the day before, I hang my race day outfit including sports bra, panties, cap, in the bathroom.
Two
I never wear RED! It’s a bad luck color for me. That includes no red hair bands. If the bib # has red on it - I’m convinced I will have a bad race... Call me superstitious!
I have a race coming up next weekend. Please no red on the bib!
I need some juju to neutralize this red. Maybe I should pin the bib on my back – upside down ; )

What are some of your superstitions?

Juneathon Day 13 Running
5.5 miles

This is my favorite section along the river –
passing by the rapids and
listening to the power of the water.

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Workout Before Work

I watched some tele this morning while working out on the home Elliptcal. (Learned all about rock gardens and conifers from an 80 yr old...)
All this before getting ready for work!
If I save my runs or workouts for after work – they never get done! (What about you?)


Treadmills vs. Elliptical Trainers

Juneathon Day 12
Elliptical 20 mins Strides 770
Squats 3x10

Have a great Friday!

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Kettlebell Workout

In regards to kettlebell swinging; I discovered listening to audio is a lot easier than trying to follow someone on video.
Gin Miller's Calorie Burner Workout with Kettlebells
I think it has to do with momentum ...


(Image wiki)

I end up swinging faster or slower than the demonstrator. Trying to adjust can lead to bad form (dangerous) and set yourself up for a potential injury. IMHO
Of course I’ve watch a few zillion YouTube’s first to get the right technique down. But now I just crank this audio workout up and take it at my own pace.
BTW -> Kettlebell swinging is a terrific workout for your core.
Easy20/Easy30 Audio Kettlebell Workout

Juneathon Day 11
Kettlebell workout 25 mins
100 Push ups 3,4,2,3,4

What is a Juneathon?

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Just Cruising

I took a nice slow run around the neighborhood.
Running slower does have its benefits
AND it’s enjoyable.



Juneathon Day 10
Running 6.12 miles


Image Google Maps
Data Connect Garmin

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Need Gloves

Took the bike out for a spin - froze my hands and lower arms. It was around 58f and cloudy. But I should have noted the Wind Chill Factor! Riding faster did not help. I really do need some decent bike gloves!
Re: 100 push-ups “…if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1."
I opted for repeating Week 1 as my initial test is 0-5 rank. (Real man push-ups.) I did complete Week 1 but my form was not A1.
--
Wind Chill Factor Calculator
Run Less, Run Better

Juneathon Day 9
Biking 6.18 miles
Push-ups 2,3,2,2,3

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Keep Looking for Challenges

I watched Kara Goucher race at this weekend’s Prefontaine Classic. The event - 2000 Meter. (What no 5k?) This gal is forever trying out new distances.
“In the past she has set personal records on the international level and ran World “A” Standard in the 1500m, 5000m and 1000m.” (flotrack)
More recently, she came in third in both the Boston and NY Marathons.
But even thought she wasn’t in the top 3 yesterday, she still amazes me. I love how she tries on every cap – from short distances to full marathons. She continues to challenge herself and in this process I’m sure she will discover her best event. Bravo!

• “The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.” - Confucius

Juneathon Day 8

Running 5.1 miles in the sunshine!


What is a Juneathon?

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Bike With a Purpose

I hopped on my bike to return this - >



No, I’m not a shoplifter – I found this device clinging for life on my new top.

“The tag is then deactivated, or taken from an active state where it will alarm an EAS system to an inactive state…If the tag is a hard, reusable tag; a detacher is used to remove it when a customer purchases the item it's attached to.”
- Howstuffworks

So how did I leave the store without setting the alarm off?

The clerk said, “Lucky you didn’t try to remove it youself – it’s full of black ink!”
Despite this hassle, I did get a nice ride in. Was a little worried about having my bike stolen...

Juneathon Day 7 Biking
Bike trip
5.93 miles


100 push ups
Man Up with a 4,5,4,4,5 (I’m not even going to look at Week 2’s schedule!)

What is a Juneathon?

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Intervals and Hurricanes

I’ve eased off on the interval training after my big race in May. But still sneaking in a few sets so my legs will remember what its like to run fast.
Speed work is a totally different beast than running.

See this month’s Runner’s World magazine for an excellent primer on trackwork.

I love graphs. [No, that’s not me running up the side of a Volcano.]


Storm Occurrences over 100 years

Hurricane season is upon us. The National Hurricane Center is predicating a near-normal Atlantic hurricane this year. Thankfully.
I don’t live in the Atlantic area but saddened when I see damage done by such storms.

Upcoming Hurricane Names [ What no Kara…]

Juneathone Day 6 Running 4.3 miles
What is a Juneathon?

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5k for Day 5

Juneathon Day 5 Running



What is a Juneathon?

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What's Your Vit D Level?

Raining, a good day to stay indoors and curl up with a book.
Or pop a vitamin D. I had my level taken recently despite explaining to my Doctor – “I’m an outside kind of person.”
The results showed I was low in the normal range. It might be due to the fact that I don’t eat meat or fish but more likely, the way I lather on sunscreen religiously.

"Sunscreens block vitamin D manufacture and decrease natural production even more. In addition, individuals with darker skin make less vitamin D after the same level of sun exposure as a person with lighter skin. Sunscreens decrease natural production of vitamin D even more." - That's Fit

Vitamin D: The Real Deal

Juneathon Day 4 Elliptical
Tolerated 30 minutes on the elliptical. I warmed-up for 10 – by not using the handles. Airport 1975 was on the TV.
Completed the Day 2 seqence of the 100 push-ups. 16 total - w00t. Feeling it in the posterior deltoids.

What is a Juneathon?

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