The Imporatnace of REST and SLEEP!

Happy Wednesday Morning!
So let’s talk about something I hate taking, thinking about and more importantly doing- REST. Rest to me is so hard to take, I honestly think the more active you are, or the more scheduled you are the harder it is to take some rest, even when you know you need it! After running this weekend the hills just did a nice little beating on me, so I am trying to love my legs a little bit more this week.
On Monday I did a hard/ heavy arms workout and felt great, but then by evening my arms felt like they could fall off, ha so then it was just a whole body being sore thing going on. Luckily I had a friend who wanted to take a walk with me, so we did a fast ( yes we power walk Old Lady style) for almost 4 miles. The sky was amazingly beautiful and catching up with her was even better

Sunset Walk

Sunset Walk

okay so onto my least favorite topic- but it’s something we should all talk about, REST. It’s how you recover and ultimately get faster, fitter, and stronger, so yes we need it. Here is a great chart on how to know if you need some rest in Ten Easy Steps.

1 BODY MASS: You lost weight from yesterday
2 RESTING HEART RATE: Your resting heart rate is elevated
3 SLEEP: You didn’t sleep well or enough
4 HYDRATION: Your pee is dark yellow
5 ENERGY LEVEL: You’re run down
6 MOOD STATE: You’re cranky
7 WELLNESS: You’re sick
8 PAIN: You’re sore or nursing an injury
9 PERFORMANCE: Your workout went poorly
Multiple poors in a row—is one of the easiest ways to identify the need for more recovery.
10 OXYGEN SATURATION: Your oxygen level has dipped
Count Your Red Flags
0-1 GREEN LIGHT
You are clear to train hard.
2-4 CAUTION
You can go ahead with a hard workout if your training plan calls for it, but cut it short if it feels too hard. Better yet, take an easy day, or a day off.
5-6 WARNING
You’re entering the danger zone, which could be intentional according to your periodization or peaking protocol. If not, back off.
7-10 DANGER
You require mandatory time off, ranging from a day to a week.

Helpful little hints on when you really need the rest, and when your just being well you know Lazy ha. Okay so you know when you need to rest, but the why helps motivate me to rest more, so here are some reasons why rest is so important!
Skeletal Muscle – your muscles are undoubtedly weakened and need extensive recovery before returning to full training.
Cellular damage – best measured by the presence and production of creatinine kinase (CK) – a marker that indicates damage to skeletal and myocardial tissue – and increased myoglobin levels in the blood stream.
Immune system – A suppressed immune system is one of the major causes of overtraining. Therefore, skipping a much needed rest period could lead to interrupted training down the road, which could significantly derail your long-term goals.

And the single best way to recover is SLEEP!

How to Sleep Like a Pro

  1. No screen time within an hour of bed. The blue light from screens like smart phones, TVs and tablets negatively affects your circadian rhythm and prevents you from falling asleep as quickly at night.
  2. Use blackout curtains in your bedroom. Light signals your body to get up, even if it’s only 5 a.m.
  3. Read a fiction book for 30 minutes before you go to sleep. This strategy helps turn off your “to-do list” brain and promotes relaxation.
  4. Easy on the coffee. Stimulants in coffee or energy drinks can make you restless even at night.

So if your thinking about resting, think you need it, then take it. And if your a Type A like me then you most likely need to take the REST. If you just took a rest day then think about joining me and Beantown Bootcamp and CitySports tonight on the Greenway in Boston, across from Haymarket Bus Stop for Free Bootcamp. You can just show up from 6-7pm or RSVP here.

Join Me Tonight!

Join Me Tonight!

Also sometimes for me Rest just let’s me enjoy, like last nights walk. Normally I would have wanted to get some high intense fitness thing in, like tennis with the boys, a run with the kids, or a different spinning class. Little rest breaks ( yes a day I call a break) let me enjoy things I might have not. Like this for dinner last night…this made my whole week.

Calories don't count if you eat in work out clothing

Calories don’t count if you eat in work out clothing

How is REST for you?

Do you love it, and wait for it all week, or like me DREAD it!

.

Little moments, small pleasures

Little Moments… Lot’s of Food!

After a marathon, when your not ready to get back into running/ training full time, you have completed your goal, there is often a little let down. Your not structured with a schedule and training. Your dealing with the race being over, but your life still moving forward, it’s a little confusing on where to go next. I try and focus on the things I may have missed while training: time with friends, an extra glass of wine, volunteering, family time, enjoying moments.

After last years bombings and then the loss of two wonderful fire fighters this March I have been trying to give back to Boston by donating blood and platelets to Mass General. It’s a way I can give back that can truly help save a life. The staff is amazingly wonderful and truly kind and appreciative, it really makes you feel the impact of your life giving gift. If your looking to give and already donate time/ money/ efforts to various or specific charities consider giving blood in 2014. After leaving Mass General I saw this on a building, and was really happy I had donated. If you want to donate to the Fire Fighters you can do so here.

Boston's Hero's. Donate Here.

Boston’s Hero’s. Donate Here.

After donating blood I went to the North End to meet my sister, mom, dad, and sisters god parents. My sisters god parents had flown in for the marathon from California and the husband got violently ill and infrequently could not run, so it was great he was feeling better and could meet us for dinner. We went to Riccardo’s in the North End, and I highly recommend it.

We got a bunch of different food and fantastic wine, but the company was truly the highlight. It was so nice to enjoy the special moments and truly be in the moment, and not worrying about waking up, or getting enough sleep. I could just enjoy being with my family and friends. I truly enjoyed every moment!

Yummy!

Yummy!

On another exciting a food themed note my Birthday is this Saturday! I am a big lover of Birthday’s and celebrating them all week, and even month! I love to celebrate people, and be around the ones I love so a birthday makes it that much more exciting! This week/ weekend will be sugar filled bliss for me! I gave up sweets for lent so my body has been in “overload” of sugar theses past few days, but hey why not! To kick off the Birthday Week we had an extra special visitor commute to school with Miss A and I!

KaKa and the Princess

KaKa and the Princess

My sister is an orthodontist in Marblehead and a student at BU so on special days she makes the “school bus” commute into the city with us. Miss A absolutely loves it! She has a buddy the whole car ride, and gets to giggle twice as much when KaKa comes with us. I treasure my alone time with the little princess but absolutely love watching her with family and friends. She truly lights up everyone’s day, and I love witnessing it. Today for being an amazing big sister and sharer she got a new Sophie the First Dress, clearly we had to wear it to school right away!

Thank You!

Thank You!

Have you heard about the Boston Marathon Scarf Project? My dead sweet friends Mike and Karen got me a scarf and I wore it proudly today. It was so kind of them to get one for me, and just one of the truly kind and generous gestures my friends and family have shown during this wonderful time in my life. Here is a quick recap of the project’s idea: In February, the Old South Knitters Club of the Old South Church on Boylston Street hatched the idea for the Marathon Scarf Project. The thought was to wrap runners in marathon blue and yellow scarves knitted with love and courage. The group’s goal was to knit a few hundred, but the project went viral, and by race weekend they had more than 7,000 scarves handmade by knitters across the country and around the world. Thank you Karen and Mike for my scarf and your kindness!

Miss A and I arrived at school with time to spend so we stopped into a new bakery and I feel in love! It was filled of Gluten Free goodies, I feel in love! L’Aroma Cafe. It was amazing, and an adorable cafe, I wish i had checked it out sooner! I got the Gluten Free Morning Muffin ( it doesn’t look amazing, but it was!). It was the best Gluten Free Muffin I have ever had, so moist and fresh. A perfect Thursday morning treat!

Muffin Bliss!

Muffin Bliss!

And now you truly believe me when I say all I do is eat, ha, and then eat some more! I have a lunch date with a friend who ran like a speedster in Monday’s Marathon and dinner at my favorite Mexican restaurant tonight. See no joke with all this food I better get back to running ASAP!

 

In February, the Old South Knitters Club of the Old South Church on Boylston Street hatched the idea for the Marathon Scarf Project. The thought was to wrap runners in marathon blue and yellow scarves knitted with love and courage. The group’s goal was to knit a few hundred, but the project went viral, and by race weekend they had more than 7,000 scarves handmade by knitters across the country and around the world.
Read more at https://marbleheadmarathoner.com/category/little-j/page/16/#rYDh11wvPLPkfO9t.99
In February, the Old South Knitters Club of the Old South Church on Boylston Street hatched the idea for the Marathon Scarf Project. The thought was to wrap runners in marathon blue and yellow scarves knitted with love and courage. The group’s goal was to knit a few hundred, but the project went viral, and by race weekend they had more than 7,000 scarves handmade by knitters across the country and around the world.
Read more at https://marbleheadmarathoner.com/category/little-j/page/16/#rYDh11wvPLPkfO9t.9