She Said/She Said - The Final Countdown

Marie Foster (left) is running in the
Couch to Foot Pursuit program and
Sara Grassmeyer (right) is coaching her up!

From: Sara Grassmeyer
Sent: Monday, February 27, 2012 12:39 PM
To: Marie Foster
Subject: C2FP

Good Afternoon!

How are you feeling? Great job on Saturday! Ready for the race? How is your body feeling?

Sara

From: Marie Foster
Sent: Monday, February 27, 2012 1:36 PM
To: Sara Grassmeyer
Subject: RE: C2FP

Sara,

Wow do I feel great! Saturday’s run was exhilarating! I only walked for about 30 seconds and ran the rest of the way.  It felt great to push myself and actually realize that I can run a 5K!  Now I see why runners get so hooked on running. J One of the best parts of my run that made it easier on me was that I had this killer playlist on my mp3 player.  It was so motivating and kept me going the whole time.

My biggest fear at this point is that I’m afraid that Saturday will be one of those “tough run” days.  A couple weeks back, I had a really bad run and my body hurt, I was breathless and was having doubts about my ability to run.  What if I feel that way on Saturday?  What if after all of this hard work and determination, I can’t finish or have to walk the whole 3.1 miles?

My other thought this week is whether I should continue my running on Monday, Wednesday and Friday.  Should I give my body a couple of days rest before I do the race?  Do you think that will help?  I was wondering if perhaps I should substitute yoga on Friday instead of the run?  What do you think?

Marie

From: Sara Grassmeyer
Sent: Monday, February 27, 2012 2:06 PM
To: Marie Foster
Subject: RE: C2FP

I’m so glad you had an exhilarating Saturday morning run! It was a really great day to be outside. Of course you can run a 5K, all of you can. I ALWAYS make a new playlist for race day. I run it once, to make sure that the songs feel right and are placed strategically to help me stay pumped.

I TOTALLY understand what you are saying about “tough run” days. Starting after this email, you can’t think about it. You’re going to do well because you are prepared. The longer you spend time in your head thinking about how bad things will be, the longer you have to sabotage your run. Here are some things that I do to prevent this mindset… I prepare. If it were me, I would run the training runs as prescribed because I want to maintain a level of normalcy this week. My goal is to run the whole race and I know that if I run 10:1 3x this week, I will finish that 5K on Saturday.

If your body feels super on Saturday morning, run the intervals at the most comfortable, confidence-boosting pace you have discovered through training. Did you feel the ABSOLUTE best when you were running 8:1s or 5:1s? Train with those this week. You know you’ll be good at these intervals because you have proven to yourself that you are. If you worry that you will not be prepared, add in one or two extra intervals. Friday calls for 10:1 3x. If you feel like you need to back up and charge your batteries, try running 8:1 5x. Sure, you’re running longer… but the intervals are where you feel the best. You will feel confident and strong. And you should. You’re ready.

I know that I keep saying, “do what feels best,” but I want to make sure you understand where I am coming from. Motivation is different for me than it is for you. If I get halfway through a race and I feel worked, I will do a few things:

1.      Walk. Catch your breath, take a body check. If you want to run, start running again. You’re still moving and you’re still racing.

2.      Set a different goal. Is there a tree you can run to? Can you catch up to that person ahead of you? Can you try and make it to the mile mark? Changing your goals can give you different motivation and perhaps, sneakily, inspire you to finish.

3.      Push through. Are you physically tired or are you mentally tired? There has been a lot of buildup to this moment, relax… just run. You’ve run this before. You’ve trained strong for seven weeks. You can do this.

4.      Chant. This one is cheesy, but when you repeat things enough, you start to believe them. “Yes I can.” “Si se puede.” “You can do this.” “I want this.” “Sara, you’re doing it.” “Bikini season.” Honestly, after chanting, “Sara, you can do this” I get a little sassy with myself, “Well of course I can, I have trained. Obviously I’m going to finish.”

Because of the independent nature of running, you can be in your head quite a bit. Relax, have fun, just run.

Does this help?

Sara

From: Marie Foster
Sent: Monday, February 27, 2012 2:14 PM
To: Sara Grassmeyer
Subject: RE: C2FP

Thank you for taking the time to explain all of this.  I definitely feel more at ease about the race.  It sounds like the key is to be flexible and do what feels best.

I’m looking forward to the run and experiencing the whole day!

Marie

From: Sara Grassmeyer
Sent: Monday, February 27, 2012 2:15 PM
To: Matt Pera
Subject: FW: C2FP

Marie, you’re going to do great.  

Sara

Be Well - Healthy on the Go

By Sara Grassmeyer
Wellness Coordinator

We are a busy society and a busy population. We work full-time, we exercise most days of the week (hopefully), we are involved in extra-curricular activities, we have family responsibilities…WE ARE BUSY.  Because of this fact, we often do not choose the most nutritious food options regularly… especially in a pinch. It’s easy to get caught up in your busy work day and either not eat lunch or eat a bag of cheezits from the vending machine. It’s easy to usher your kids from school to their afternoon activities and pick up McDonald’s on the way home. But, just because it’s easy… doesn’t mean you and your family are getting the appropriate nutrients to fuel your bodies and provide you the quality energy for your daily functions and activities.

Let’s talk solutions.

1.       Shop Smarter. Write down everything you need, if it helps, organize your list by the various departments- focusing on the perimeter of the store. Shop the perimeter of the grocery store first, fill your cart with fresh fruits and vegetables. Add frozen chicken breasts and vegetables, canned (no-salt-added) vegetables and beans and very little salty snacks. When available and affordable, buy fresh. You’ll feel better and be able to cook a variety of different meals with what is seasonally available.

2.       Stock Better. Stock your pantry with whole-wheat pasta and rice, beans (no salt added, of course), frozen chicken breasts, canned fish and plenty of vegetables. When you have these items in “stand-by” it will be easier for you to think of smart, healthy choices quickly than having to throw something less nutritious together.

3.       Plan Leftovers. As you prepare a meal, think about foods that will keep well or taste great reheated. Think about making 2-3 healthy meals out of a slow cooker recipe. All ingredients in one spot and you can reuse the recipe for a few nights. Bonus!

4.       Quick Meals. Try serving pre-cut fruits and vegetables with low-fat dressings and low-fat milk. Try breakfast for dinner. Breakfast is usually a lighter meal than dinner and it will be fun for your family to mix it up! Buy low-fat/low-sodium canned soups and serve them with a fresh salad or yogurt. Easy and nutritious.

5.       Quick Snacks. Salsa, quesadillas (whole-wheat tortillas and low-fat cheese), ants on a log (celery with peanut butter and raisins), vegetables and a flavored hummus, unsalted pretzels dipped in various dried flavors (mustard, garlic powder), whole-grain/unsalted crackers and low-fat cheese, low-fat yogurt and fresh fruit… the list goes on and on.

By thinking about healthy meals from the moment you begin to PLAN your grocery shopping trip, you will be better prepared to provide healthy meals and snacks to you and your family. Use and modify these tips to best suit the needs of your family, and respond with what you like to do to encourage nutritious eating behaviors in your family. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

She Said/She Said - The Home Stretch

Marie Foster (left) is running in the
Couch to Foot Pursuit program and
Sara Grassmeyer (right) is coaching her up!

Race day is quickly approaching for the participants in the Couch to Foot Pursuit program at Porter County Parks and Recreation. They have just one more group training day, this Saturday at Sunset Hill Farm County Park, and then it will be time for the real thing! Our C2FP Coach Sara Grassmeyer, and runner Marie Foster recently had an e-mail discussion on the challenges of the program as it winds down.

From: Sara Grassmeyer
Sent: Tuesday, February 21, 2012 12:04 PM
To: Marie Foster
Subject: C2FP

Hey Hey Hey Marie! How are you?

How are you feeling after this week's run? I was so impressed by how well everyone ran on Saturday, I smiled all day! The 5K in reverse is definitely tough stuff, but I think you all handled it well. I appreciated when Dan reminded everyone running up the hills that it helps to take smaller steps and pump your arms. Totally true. Did you try it?

Also, informally but not off the record... how does it feel to be a video blogging sensation?

Sara

From: Marie Foster
Sent: Tuesday, February 21, 2012 1:58 PM
To: Sara Grassmeyer
Subject: RE: C2FP

Hello Sara.

Saturday’s run was interesting for me. I don’t know if it was the fact that we had good weather and I wasn’t distracted by the lack of puddles or that I was challenged by the trails, but I was just so worn out afterwards! The run seemed to go on forever and it was harder than normal. But, I feel like I will be able to run the Foot Pursuit and finish strong. Do you think that we will be running it the same direction that we did on Saturday?  I did try Dan’s tips and pumped my arms on the hills. It did help! Do you have any other tips for us?

It’s been awesome to be a video blogging sensation. Ha ha. I will be recording the next segment this Saturday. Are you going to let me interview you?

Marie

From: Sara Grassmeyer
Sent: Tuesday, February 21, 2012 2:05 PM
To: Marie Foster
Subject: RE: C2FP

I wonder why you didn’t have a great run on Saturday. It was definitely tougher, maybe because we didn’t run together on Saturday. Sometimes it works, sometimes it doesn’t. I am so glad to hear that you feel capable of running the Foot Pursuit and finishing strong. I totally believe you can. On Saturday, you can look forward to running the 5K forward, so the opposite direction of what we ran this past week.

I’m thinking for next week, it will be all tips. Running tips from the experts, Lt. Dan and myself. Tips to help you run your best.

Fine, fine, fine… you can interview me. Ugh. I’m NOT wearing makeup and I HOPE it’s windy so the video recorder doesn’t pickup my voice. Muah ha ha (scary laugh).

Have a good week, see you Saturday.

Sara

Be Well - Motivation

By Sara Grassmeyer
Wellness Coordinator

We have all been there before. I am going to exercise tomorrow- I am going to lay out my clothes, prep an iPod playlist, make sure the kids have supervision… yep, tomorrow’s the day. Well, IT’S TOMORROW! You’re tired, your boss asked you to work late, the child supervision fell through, you forgot a hair tie, you shorts are too big… the potential list of saboteurs goes on and on. What can you do to recognize the signs of a motivation killer and stay on track working towards your goals?

According to the American Council on Exercise, there are five common fitness saboteurs: stress, unrealistic expectations, overtraining, the unexpected and negative self-talk. Let’s look at each component and work through
to prepare and avoid these obstacles:

Stress: Everyone experiences stress on a daily basis, whether its work or personal, exercise will help to reduce stress, anxiety and depression. Exercise even helps boost your mood and, if you’re like me, gives you a perfect opportunity to think through your problems and troubleshoot solutions.

Unrealistic Expectations: I bet you want to exercise because you are working towards a weight or fitness goal. Great! You’ve already made the first step! BUT… there’s a BUT… you can’t expect to lose weight and get a six-pack in two weeks. Set positive, attainable goals and know that any results will likely occur after at least six weeks of diligence and regular exercise.

Overtraining: Within the first 5 days of an exercise program, I’m sure you’re thinking, “30 minutes? Sheeesh… I can go for 60 or 90. I’m going to keep going. I feel great!” Awesome, great work pushing yourself, but when you think like that, you can work yourself to exhaustion and potentially hurt yourself. To avoid overtraining, be sure to schedule your exercise program smart. Set days of vigorous activity between moderate days; include strength training days, yoga and rest. The only way your muscles will grow and become stronger is by giving your body rest and recovery time.

The Unexpected: How do you plan for the unexpected? Well, have a plan to backup your backup plan. If there is a possibility that your kids will need to be picked up from school later or that your boss will hit you with a huge project, plan ahead. Can you exercise before work? During work? Can you park far away and walk to the office? Can you exercise outside of the kids’ school while they’re in extracurricular activities? Another way to navigate the unexpected is to make your workout a schedule priority. If it is as important as anything on your calendar, you will find a way to make your exercise appointment.

Negative Self-Talk: Thinking and talking negatively about yourself and your current fitness abilities is extremely detrimental to yourself. Toxic, really. By thinking that you can do something and you can do something well, you will shift the focus from “I can’t workout because I’m so far from my goal” to “my goal is worth working towards.”

Starting an exercise program is never easy and it certainly isn’t easy to stay focused and motivated. But if you smartly schedule your exercise and prioritize your workout in your life, your entire lifestyle will change and you will safely move towards your goals! You can do it!

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

She Said/She Said - Stay Motivated

Marie Foster (left) is running in the
Couch to Foot Pursuit program and
Sara Grassmeyer (right) is coaching her up!

The Foot Pursuit 5K is quickly approaching and our Couch to Foot Pursuit team is hard at work preparing for their first ever race! Sometimes runners can hit a wall, or the motivation will wane a little bit. In this week's She Said/She Said, our C2FP Coach Sara Grassmeyer talks to C2FP runner Marie Foster about staying motivated.

From: Sara Grassmeyer
Sent: Monday, February 13, 2012 9:33 AM
To: Marie Foster
Subject: C2FP

Marie-

What a weekend! Were you able to get your Saturday run in, despite the snowy morning? How is your body feeling?

Sara

From: Marie Foster
Sent: Monday, February 13, 2012 9:57 AM
To: Sara Grassmeyer
Subject: RE: C2FP

Sara,

I have to tell you that it was quite a relief to have C2FP cancelled because I went to Indianapolis with my family this weekend.  I originally felt bad about missing C2FP, but it turns out that I didn’t miss it at all!  Yay!  The only problem was that I knew that I was going to be gone, so I made myself run in the snow and wind on Friday.  I was soaked from head to toe and my nose felt like it was going to fall off, but I made it.

Surprisingly, I actually found time to do a little running at the hotel, but it was really difficult to run on the treadmill.  I was sweaty and bored so I only ran for a mile.  So, after that endeavor I decided that I’d rather run in the freezing cold, on the wet trails than on a treadmill. Do you think that’s normal?

This past week was pretty tough because of the Wednesday run.  I could not believe that I had to run for an hour with 5 minute intervals of running.  It felt horrible as I was running, but I ended up running 5.13 miles!  It made me feel so much better to know that I ran that far.

I noticed that today I have to run 7 minutes.  Any tips for me on the best way to handle this huge jump in distance?

Marie

From: Sara Grassmeyer
Sent: Monday, February 13, 2012 10:41 AM
To: Marie Foster
Subject: RE: C2FP

Hey, that’s great that you made adjustments to your training to compensate for your absence on Saturday. Great work. You are a champion for running on Friday afternoon, it was ugly out! Didn’t you feel great when you were done?

Oh, if you don’t know by now, I TOTALLY prefer running in the freezing cold than on a dreadmill. Ugh! The boredom! At least you got a mile in, that’s great! And if you were sweating, your body was feeling a challenge… good for you. I always take a running outfit or two when I travel because it’s just nice to have the workout option, just in case I find some spare time or to compensate for all of the restaurant food. If I stay in a hotel with a workout room, I often work in intervals. I will run on the treadmill for 10 minutes, total body weight-lifting circuit then repeat the whole interval 3x. This works well for me and definitely keeps me interested/challenged.

The purpose of the LONG Wednesday run was to show ya’ll how far you’ve come. Four weeks ago did you think you’d be able to run for an hour? No way. How about run for 4-5 miles? No way. BUT… you did it. I’m glad you are still being loyal to the program, it has definitely become more challenging.

Seven minutes is going to be very fun this week. I know this because you can do it. We only have five intervals… that’s achievable. If you find the seven minutes too much, take it down to 5-6 minute runs with a minute walk. Just make sure you are moving for 40 minutes. Record your distances… I use mapmyrun.com to go back and map out my path. I love to see how far I’ve gone and think that this is a great motivating tool. If you have an iPhone or Android (I think Android) you can download a mapmyrun app and this fancy little feature will track your distance, speed, pace and overall length. It’s fantastic, I love it and use it for most runs.

How are you motivating yourself/rewarding yourself for working so hard towards your goal?

Sara

From: Marie Foster
Sent: Monday, February 13, 2012 12:46 PM
To: Sara Grassmeyer
Subject: RE: C2FP

I did feel great when I was done, but not during the run.  J  I just kept pushing myself because I figured that I would be mad at myself if I didn’t just suck it up. Ha.

Thank you for giving me a routine next time I am staying in a hotel.  That will help me stay motivated and get a workout done.

So, I have to admit that I have been pretty bad about doing my cross training.  I have just been so relieved that I don’t have to run on the off days that I talk myself out of lifting weights or doing yoga.  Do you have any suggestions?  I know that I need to do it, and I feel bad that I haven’t been, but I just wish it were easier to be motivated to do it.  Can’t I just record your voice yelling at me to lift weights on my phone?

Marie

From: Sara Grassmeyer
Sent: Monday, February 13, 2012 1:34 PM
To: Marie Foster
Subject: RE: C2FP

Yes. I will yell at you on the phone. I can yell at you whenever you need me!

Let’s address your cross training confession. Why don’t you try this mini circuit workout as one of your cross training workouts? Do each of the moves 15x and try to cycle through the whole routine 3x. This is a BIG BANG FOR YOUR BUCK WORKOUT!

1.      Lunges/Bicep Curls - Walking lunges with bicep curls. Make sure the front knee is at a 90 degree angle, and that your bicep curl has integrity. What I mean by this is: The top of the weight should never touch your shoulder, but should come about an inch. On the lowering phase of the bicep curl, make sure you are going slow, that there’s just as much tension lowering as there is raising the weight.

2.      Squats/Shoulder Raises - With your feet shoulder width apart and medium weights in your hands, lower your bottom down so your knees are at 90 degrees. As you lower your bottom, raise the weights in front of your body. Maintain a slight bend in your elbow and do not raise the weights higher than your shoulders.

3.      Triceps/Back- Split your stance so that one foot is in front of the other. Hinge at your hips, put your left hand on your left thigh and pull a heavy weight like you are starting a lawnmower. Keep your elbow facing directly behind you and squeeze your shoulder blades. After 15 reps, keep the elbow raised in the air, bent at a 90 degree angle, kick your hand back so that you are lengthening your tricep. Repeat 15x, then switch sides.

4.      Plank- On your elbows or palms and toes or knees pull your belly button toward your spine and hold this position for 30 seconds, 45 seconds and 1-minute. Remember to breathe. Maintain a parallel position with your body and don’t let your hips sag or lift up. Level1: elbows and knees, Level 2: elbows and toes, Level 3: palms and toes.

In theory, cross training is supposed to mix up the monotony of running every day, strengthen different muscles, and give you a different approach to fitness. Cross training is a good way to try something new. ZUMBA is great cross training, so is kickboxing, walking, swimming, lifting weights and YOGA. Oh yoga. I swear yoga was designed by runners for runners. Working through the warrior poses opens your hips, strengthens your quads and hamstrings and forces you to stabilize your core. Try some yoga this week, maybe once the kids are asleep… it might be a good way to decompress?

Sara

Be Well - Core Connection

When was the last time you exercised your core (planks, situps, crunches, etc.)? What did you do? Technically speaking, your core is the area from your neck to your knees and is one of the most important muscle groups in your body. The core helps with balance, stabilization and posture and is fundamental in your health and fitness. As a runner, my core helps me with proper footing by ensuring my stride is appropriate and also to keep my lungs open so I may breathe deeply and fully.

When it comes to strengthening your core, it is important to incorporate core exercises into your fitness routine 2-3 times a week or every other day. Over-exercising your core, or any muscle for that matter, can be detrimental to your training process as you might not be giving your muscles enough time to recover from being worked and thus they are not developing as you wish.

Here are some core exercises that I would recommend and perform:

1.       Heel Drop. While on your back with your feet straight up in the air, drop alternating heels down to the floor. Make sure to maintain a 90 degree bend in your knee and do not drop your feet below six inches. I recommend putting your hands underneath your lower back while you drop your heels, this helps to support your back.

2.       Leg Drop. In the same position, keep your legs straight and lower one leg to six inches above the floor. Alternate your right and left leg and keep your hands beneath you to support your lower back. For an extra challenge: lower your legs together with your knees touching.

3.       Hip Rock. Keep your feet straight up in the air and lift your lower body off the floor 1-2 inches. Maintain flexed feet and picture the soles of your fit lifting the clouds, ceiling tiles, living room fan… whatever. This is a very small movement, make sure you do not use momentum to rock yourself up or down.

4.       Upper Crunch. With those feet still lifted in the air and your upper body on the floor, place your hands under your head. Raise your shoulders off the ground, ensure that you cannot see your elbows and lift your upper body towards the sky and not towards your feet.

5.       Middle Squeezer. While doing the upper crunch, add the Hip Rock so that you are squeezing your core with both your upper and lower body. These should be tough, but are effective and great for your core.

6.       Superman. Flip over on your stomach and spread your knees slightly more than shoulder width. With your hands at either your lower back, beside your ears or above your head, raise your upper body off the floor.  Try to avoid engaging your glutes and focus primarily on your lower back. After you’re comfortable, add your legs and lift your upper body and legs together to directly target that lower back area.

Repeat each exercise 25 times, play with modifications as necessary, and perform the entire sequence twice. Have a better idea? Post it to the blog!!

Be Well - Kids and Fitness

By Sara Grassmeyer
Wellness Coordinator

I read an article this week published in the January issue of Pediatrics, claiming children who take part in physical activity experience better academic performance.

How does physical activity improve academic performance? Researchers suggest that exercise increases “blood and oxygen flow to the brain, increasing levels of hormones and neurotransmitters that reduce stress and improve mood [by] increasing growth factors that help create new nerve cells and support nerve function (Pediatrics, 2012).”

Ok, what does that mean? It means that when you (and your kids) exercise, more blood and oxygen flow to your brain. This increases stress-reducing hormones ultimately improving your mood. Physical activity literally makes you happier. Happier kids perform better academically thanks to the nerve cell production and stimulation. Through physical activity, kids are able to reduce stress by having fun which allows them to focus and perform better in school.

Now, as a parent … what can YOU do? By encouraging your child to play outside and engage in active creative play, your child will become more imaginative, increase physical activity levels and improve social skills through interactions with friends. Think about how much you played outside when you were younger and how much fun it was to create something from nothing. Enrolling your child in organized sports leagues may be a great way to teach kids teamwork, collaboration and a new skill. PLUS, what a great way to increase physical activity! Don’t you remember how much you loved to play sports as a kid? I have very fond memories of playing and coaching youth basketball with my dad. I may not be able to do a left-handed layup, but I am a good team player and always had a great time.

Don’t be afraid to spend some time playing with your child. Not only can you sneak in some physical fitness for yourself, but can get a little extra one-on-one time with your children. With the snow storm we are expecting this week, take your kids outside and make snow angels, snowmen or just run around. The added element of the snow makes exercise a little more challenging (in a good way). Too cold? It really might be… stay inside and pop in a Yoga Kids DVD, create a kickboxing routine or put on some music and dance. Snow all gone and you live by a park? Great! Use the Outdoor Circuit workout from October or make up your own. The playground is such a good place to create a workout using the already kid-friendly foundation.

Whatever you do, include your kids with your workout; their academic performance and your health could be positively impacted.

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.