Reflecting on Sam Costa

Saturday, I participated in the 43^rd Annual Sam Costa Half Marathon!  This race, directed by Indy Runners, is the oldest race held annually in our Hoosier state.  Many people don’t know that… and many more haven’t even heard of the Sam Costa Half Marathon (there is also a Quarter Marathon, which began 6 years ago). 

The race isn’t huge, which is great for those of us who get frustrated dodging heels and bodies in crowded race corrals, but it also isn’t small, so you’re always walking/running among other participants.   It is also exceptionally well-organized, which is great for ALL of us.  The Indy Runners race directors and volunteers work extremely hard at making the event one that participants come back to year after year (as an Indy Runner, I may be biased about the extraordinary performance of our running club, but I didn’t do any of the background work, so I can brag about them).  The participants range in age and ability, which makes all participants feel welcome and challenged.  The course is varied, taking you through neighborhoods and some rural roads.  There are some hills, giving your calves more of a challenge than most other local races (if you’re from somewhere other than Indiana, disregard that piece of information).  It is one of the first races of the spring season, which provides a check-point for those in training for later spring/summer races… or a challenge for those who would like to do an early race. 

My experience this year was a good one!  Since I am training for my second full marathon (which is 4 weeks away), my goal was to use the Sam Costa as more of a workout / training run.  I’ve SAID this many times... including prior to running in last year’s Sam Costa.  I wanted to PR at the Mini, so planned to just run the Costa (versus race it).  Well, as my friend Leslie can attest, we raced it.  Our first mile was something like a 7:02 pace, which is not the really the pace either of us should be at the start of a half marathon (granted it was a mostly downhill mile).  Sometimes, if you feel good… it’s hard to hold back.  I ended with a time of 1:37:37, and first place for my age group.  

I've never been a fan of how I look
running.  Stunning, isn't it?? 

This year, thanks to my friend Nate, I kept a TRAINING pace.  Since Nate is such a “numbers guy,” and he’s great at maintaining the “correct” goal pace, he was exactly what my body needed for a running buddy.  Plus, we had a fun first half catching up and talking about the recent happenings of life (including the scheduled birth of his TWINS today!!!).  I finished the last 3 miles faster than the first 10.  I had to take a quick port-a-potty stop, which is never a fun break, but it let me pick up the pace and finish the last couple miles (the last of which is uphill) with strong legs and a clear mind.  Race time 1:41:33, 7:46 pace… the perfect training pace right now for me at that distance. 

My sister, Colleen! 

It was a beautiful morning, nice and cool!  And the sun came out and warmed the runners and spectators as racers were crossing the finish line.  I am so blessed to always have great supporters (my cheerleaders) at the majority of my races.  They wake up early and come to cheer on myself & my sister (who rocked the quarter marathon!).  My best friend’s parents, Lynn & Brad, were also there to cheer us on (Betsy also conquered the half that morning!).  And the countless runners and walkers there, for the same reason as myself, who cheer each other on and give that irreplaceable feeling of peer encouragement.  Other than pushing for PRs and self-improvement, that is what makes these races SO enjoyable: the people there alongside you. 

If you haven’t participated in the Sam Costa before… put a reminder in your calendar for next year and try it out!  It’s definitely worth your time. 

Carpe diem! 

Inspiration? Purpose? Yup, They're Around Here Somewhere

“Every one of us gets tired,
But every one remains inspired
And every one of us requires
To keep picking through our souls.”

-Zac Brown Band

 

If you don’t know me personally, you may not know what a huge country fan I am.  I’m inspired by a lot of things, and music – particularly country music – is one of them.  The lyrics taken from Zac Brown Band’s song “I Play The Road” above are incredibly reflective of each and every one of our lives.  Most of us don’t wake up every morning, leap out of bed, skip to the shower, drive cheerfully to work, have the best work day ever where everything goes exactly as planned and we accomplish all we hoped to accomplish, sprint excitedly from the office with nothing on our minds other than the kickass workout you’re about to kick in the ass :), go home and make a healthy dinner for the family, enjoy a relaxing evening… you get the idea.

While not everyone’s agenda falls in that specific order, the point I want to make is that we don’t automatically go through our days with inspiration, feelings of purpose, excitement, and pure thankfulness for being here on this earth.  That, my friends, is what takes the most work of all.  

We can certainly DO all of the above activities every day.  It’s HOW we do them that gives us the opportunity to improve our own selves, and our lives, a little bit every day.  There is not a doubt in my mind that each of us is here for a reason.  Several reasons as a matter of fact.  We each have a purpose, a gift to offer the world, a knack for something that gives us inspiration, relationships and health to be thankful for.  But we have to work at figuring those things out, and then remind ourselves constantly of them, and to be thankful for them.  To let them affect us in a way that gives us the inspiration, feelings of purpose, excitement, and thankfulness that we, as human beings, naturally yearn for. 

We all want a higher quality of life.  Why not put a little effort in every day to make our lives that way?  

Oh yeah… we also get busy.  We all get tired.  Sometimes (possibly more often than not) there just aren’t enough hours in the day.  But it is up to us to find something that inspires us.  That keeps us excited about living.  To make a conscious effort to make the most out of life (and the hours we’re given).  

As I mentioned earlier, there are a lot of things that inspire me (which I believe is true for most people).  It shouldn’t be a surprise that health and fitness is one of them.  Sharing it.  Living it.  Giving the knowledge I have to those who will accept it.  Absorbing knowledge from others.  Seeing the changes it can make in my own and others’ lives.  Feeling the energy that improving my own fitness gives me, and being excited when I know I’ve pushed my body to do something that I knew would be a challenge.  Making a difference to those that put their trust in my hands to help them become fitter, healthier, and more confident in themselves.  

Maybe not ALL of us are inspired the way I am, and other fitness professionals and enthusiasts are, by being healthy and fit.  I know some of you hate to sweat. Don’t like going to the gym.  Don’t really want to take the time to fit in a workout and would rather do something else.  Aren’t a big fan of veggies or whole grains.  Really like fried foods.  This is all okay.  We’re all different.  But what I would encourage you to do, is find something who IS inspired by health, and team up with them.  Let them help you find a way to be inspired by being healthy and improving your fitness level, because even though we’re not all naturally inspired by this stuff… it is INEVITABLE that once you FEEL IT and LIVE IT, you WILL be inspired.  You will go through your day with more excitement.  You will have more to give others because you feel better about yourself (and what have we always learned? >> You can’t love others if you don’t love yourself first).  You will have increased energy and productivity.  Catching my drift?  

It takes work, every day, to be inspired and excited about life.  It doesn’t come naturally, even though we innately yearn for it.  But taking a few small steps in a direction that inspires you will make it that much easier every following day.  And being healthy for it all?  That’s what I’m talking about.   

Your fan,
Maggie :)

Try it!

HAPPY BIRTHDAY, MOM
Before I say anything else, I have to wish my mom a happy 55^th birthday!!!  She has always been there for me and my sister, supporting our hopes, dreams, and always giving us the guidance we needed (whether it was what we wanted at the time or not).  That’s what moms do, right? :)  I know how blessed I am to have a mother who cares the way she does, and who is stronger than almost anyone I know.  Happy Birthday, Mom!  

My mom with her parents, my Jammy & Papa, and their cute dog Chauncey!

WHAT’S UP, NUTRITION?
We’re now 12 days into National Nutrition Month.  Have you made some positive changes?  It’s not about perfection, but about making small changes to make an overall big difference down the road.   

I experimented this week a little… and have to say, I was really impressed with my creations!  My Runner’s World magazine had a recipe for Mediterranean Pizza that inspired a delicious pizza dinner I made one night (it was really good, and so easy).  And I was in the mood for sweets one day when I woke up, so I made an awesome Peanut Butter Chocolate Oatmeal breakfast.  I had a 20 mile run scheduled for Saturday morning, so I made a pretty basic (but tasty) dinner on Friday night consisting of soup, rice, and green beans.  (All recipes below!!)

It’s all about trying something new.  Going for it.  If it ends in disappointment (like the jalapenos in my pizza!), improve it the next time around.  Making a point to purchase nutrient-packed foods is the first step in improving your overall nutrition.  Look through cookbooks, magazines, websites for inspiration on how to include those foods into meals that you'll really enjoy.  If I can do it, so can you (and my mom will SURELY attest to that!). 

There’s no room for growth if you never try to improve.  

Veggie Pizza

Peanut Butter Chocolate Oatmeal

Pre-Run Dinner

Veggie Pizza
1 Flat-out (wrap packed with fiber and protein, low in calories)
Bunch of Kale, sautéed in non-stick spray
Mushrooms, chopped up and sautéed with the Kale
Red Bell Pepper, chopped and sautéed with Kale/Mushrooms
Jalapeño pepper, chopped (should have sautéed!!!  This was a mistake! HA)
Crumbled Goat Cheese
Tuna, drained
Pizza sauce

I cooked the kale, mushrooms and red pepper first.  I just put them in a pan with some Pam and let them cook… but made sure they kept some “crunch” to their texture.  I added the Jalepeno pepper at the last minute, and I can’t say I would add this again.  It left my mouth ON FIRE. 

I broiled the Flat-out for a couple minutes on both sides to make the crust crispy.  Then I added the pizza sauce, sautéed veggies, tuna, and goat cheese.  I put it back in the oven for a couple minutes to warm it all together.  I ate it with a knife and fork.  It was good!! 

Peanut Butter Chocolate Oatmeal
Since I’m obsessed with oatmeal and egg white sandwiches for breakfast, I’ve been rotating these two breakfasts.  I made a great power oatmeal this week that was AWESOME and I have to share.  

As always, throw everything in a bowl, mix it up, microwave for a couple minutes, and feast!!

Old fashioned oats (heaping quarter cup)
Naturally More Peanut Butter (1 Tbsp.)
Cocoa powder (1 Tbsp.)
Nonfat Milk
Milled Flax Seed (1 Tbsp.)
Egg Whites (2)

I don’t think it looks as appetizing as it actually tasted… but this is definitely worth a shot if you like peanut butter and chocolate! 

 Pre-Long Run Din-din
1 can Progresso Chicken Noodle Soup
3oz. Baked Chicken breast (added to the soup for more protein)
¼ cup Brown rice (cooked = ½ cup)
Green beans (with parmesan and spray butter!) 

I also snacked on some Trader Joe’s Shredded Spoonfuls cereal later that night :)  

HAVE A HAPPY DAY!!! Don't forget to SMILE. 

March Workout of the Month!

Welcome back, Monday!  We’ve all been eagerly awaiting your return…

While Mondays in general do not get the best reputation, YOU’RE the one who decides just how poor, negative, okay, good, great, FABULOUS your Monday will be.  It’s another day.  And each day is a gift.  We’re not promised anything… so if we’re given the gift of another Monday, take advantage of it.  Make it a GREAT day.  

Start the first Monday in March right with this fun, effective workout!  Complete it with minimal rest time between each exercise.  Rest 1 minute before beginning run (decrease or increase rest time as needed).  

3 minute warm-up

¼ mile jog 

10 pushups 

20 squats 

30 second plank hold 

15 stability ball reverse extensions (see image below)

½ mile run 

15 pushups  

15 jump squats 

45 second plank hold 

15 stability ball reverse extensions 

¼ mile run (hard effort) 

15 pushups with oblique crunches 

15 burpees 

45 second plank hold, alternate keeping 1 foot slightly hovering above ground 

20 stability ball reverse extensions 

½ mile run 

pushups to failure 

15 burpees 

15 pike on stability ball (see image below) 

15 stability ball reverse extensions 

STRETCH!