With Good Things

SPA WATER: FRUIT-INFUSED WATER

Aug
30

Want to refresh and hydrate in one sip? Pamper your palate with fruit-infused “spa” water! These inspiring drinks are quick-and-easy to make and look sophisticated at any gathering or event.

I usually have a hard time getting my 64-ounces per day of water, but now that I’ve started making fruit-infused water with their crisp, subtle flavors, I find myself reaching for my “spa” water daily in favor of other beverages.

Fruit-infused water can be made in a number of ways:

  • Slice up fresh fruit and add directly to water
  • Puree fruit and strain the juice to add to water
  • Freeze the slices or strained juice and use in place of ice cubes in water

Infuse the water for at least 2 hours, but for maximum flavor, let it sit in the refrigerator overnight (it keeps in the refrigerator for up to several days).

Don’t limit yourself to just fruit–infused water can also be made with vegetables (like cucumbers or ginger) and herbs (like mint, lavender, or rosemary). The flavors can be as simple as one ingredient, or more complex combinations (try lemon and lavender or watermelon and mint). The possibilities are endless!

What’s your favorite infused water combination?

MY FIRST 5K!

Oct
20

I ran the 5K as part of the 7 Bridges Marathon on October 16! My official time was 41:21; while not my all-time best, a great time considering I’d never run the route before, and there was a LOT of uphill terrain! (My new Reebok Realflex running shoes made a difference in my form and time.)

A big THANK YOU to my husband for supporting me (and taking this great pic), and to all my friends for their support and advice to help me achieve this goal!

Next goal, 10K? Anyone?

TRAINING FOR MY FIRST 5K

Sep
03

So, I’ve taken my Couch To 5K program to the next level: I signed up for a 5K! I will be running the 5K as part of the 7 Bridges Marathon on October 16–only a few weeks away!

In an effort to help me improve my running time, I bought a new pair of running shoes: Reebok Realflex running shoes. Let me say, they are amazing! My old running shoes feel heavy and stiff, but these are super-light, flexible, and feel like you have clouds on your feet! The first day I wore them, I could feel a difference in my form, and I felt like I worked ALL the muscles in my feet.

Today was my third run in the new shoes, and while I can’t confirm that the results were 100% due to the new shoes, I was able to shave off a little over 4 minutes on my previous best time for a 5K run! Whoo-hoo! I still have to walk a little every few minutes, but I’m definitely getting better, and can’t wait to show up on race day!

Anyone have any race day best practices or stories they’d like to share?

COUCH TO 5K – WEEK 9

Aug
01

Wow, we made it! We are officially runners! Who would’ve though this day would come? Here’s the final week’s workout:

Week 9:
– Brisk 5-minute warmup walk
– Jog for 30 minutes with no walking
– 5-minute cool-down walk

Let’s run!

LEARNING TO BREATHE

Jul
28

I’m currently on week 8 of my couch to 5k journey…and I still haven’t learned to breathe properly. I am prone to side stitches, and I’ve learned that maintaining regular breaths keep them at bay. However, I am having a hard time balancing the side stitches without running out of breath.

I find the longer my run, the harder it is to take a deep breath. I was able to compile a few tips for better breathing when running:

  1. Slow down before trying to change your breathing.
  2. Take longer, deeper breaths.
  3. Exhale more fully to allow for deeper inhalations of oxygen.
  4. Breathe to music.
  5. Try a cadence (inhale 3 steps, exhale 2 steps, etc.)

I’ll be implementing these tips when I take my run tomorrow…does anyone have any breathing tips to add?

COUCH TO 5K – WEEK 8

Jul
25

Can you believe we are almost there! This is the next-to-last week and we will be through the entire C25K program!

Week 8 workouts:
– Brisk 5-minute warmup walk
– Jog for 28 minutes with no walking
– 5-minute cool-down walk

Who’s ready to do this?

COUCH TO 5K – WEEK 7

Jul
18

Wow, it’s time to actually just run! No more intervals…it’s time to build our strength and stamina for that 5K! I’m glad I have the day off to tackle this 25-minute run.

Week 7 workouts:
– Brisk 5-minute warmup walk
– Jog for 25 minutes with no walking
– 5-minute cool-down walk

Who else out there is having success?

COUCH TO 5K – WEEK 6

Jul
11

So the last day of week 5 was so challenging! To be honest, I didn’t run the ENTIRE time that I should have. I ran for 10 minutes, then walked for about 1-2 minutes, and then ran the remainder of the 20 minutes. I’m so proud of myself!

Week 6, Day 1:
– Brisk 5-minute warmup walk
– Jog for 5 minutes, walk for 3 minutes
– Jog 8 minutes, walk for 3 minutes
– Jog for 5 minutes
– 5-minute cool-down walk

Week 6, Day 2:
– Brisk 5-minute warmup walk
– Jog for 10 minutes, walk for 3 minutes
– Jog for 10 minutes
– 5-minute cool-down walk

Week 6, Day 3:
– Brisk 5-minute warmup walk
– Jog for 25 minutes with no walking
– 5-minute cool-down walk

I found that now that I’m running longer, I’m struggling with my breathing. What are your running tips?

COUCH TO 5K – WEEK 5

Jul
04

Week 5 is about to take us to our limits! Weeks 5 and 6 both have different running schedules for each day, building up our run time. Ready?

Week 5, Day 1:
– Brisk 5-minute warmup walk
– Jog 5 minutes, walk 3 minutes for a total of 20 minutes
– 5-minute cool-down walk

Week 5, Day 2:
– Brisk 5-minute warmup walk
– Jog 8 minutes, walk 5 minutes for a total of 20 minutes
– 5-minute cool-down walk

Week 5, Day 3:
– Brisk 5-minute warmup walk
– Jog for 20 minutes with no walking
– 5-minute cool-down walk

Let’s do this!

COUCH TO 5K – WEEK 4

Jun
27

So, I guess I’m running now!?!?! I made it through week 3′s 3-minute runs, and now it’s on to week 4. The walking intervals are getting less and less already!

Here’s week 4′s agenda:
– Brisk 5-minute warmup walk
– Jog 3 minutes, then walk for 90 seconds
– Jog 5 minutes, then walk for 2 1/2 minutes
– Repeat both intervals twice for a total of 20 minutes
– 5-minute cool-down walk

Let’s tackle those intervals together!