Bonk: To suddenly lose energy during a race, often due to going out too fast in the beginning. Also known as “hitting the wall.”
Chip: A timing device built into your race bib number or attached to your shoe that clocks exactly when you cross the start and finish lines. Sometimes referred to as a D-tag.
Chub rub: Painful chafing caused by upper thighs rubbing together.
Fartlek: A silly-sounding Swedish word meaning “speed play.” This is a kind of running workout that incorporates irregular bursts at various speeds.
Lactate threshold: The intensity at which lactic acid begins to accumulate in the body, causing fatigue. This threshold can be raised with regular training.
Negative split: A phrase used to describe when a runner completes the second half of a run or race faster than the first half.
Overuse injury: An injury that occurs from running too hard, too frequently, or not allowing enough recovery time.
PR: Your “personal record” or best time for a distance. Also known as “PB” (personal best).
Rest day: A day free from running or any structured workout.
Speedwork: A hard workout, often performed at a track, which includes fast-paced intervals or sprints.
Tempo run: A moderately difficult workout in which a runner sustains a comfortably hard effort (e.g. half marathon pace) for an extended period of time.
**Definitions found in Women’s Running magazine Jan/Feb 2012 issue. “Runner’s Dictionary” image by chasefear.
Various distances in miles:
400 meters: 1/4 mile
800 meters: 1/2 mile
1200 meters: 3/4 mile
1600 meters: 1 mile
5K: 3.1 miles
10K: 6.2 miles
Half marathon: 13.1 miles
Marathon: 26.2 miles
Ultramarathon: Anything longer than 26.2 miles
Yo-Yo Dieter: How do I lose weight and get into shape for 2012?
Me: First, clean up your diet. Eliminate all refined carbs (bread, pasta, sugar, etc). Eat more fresh veggies (broccoli, spinach, string beans, etc). Eat lean sources of protein (white meat chicken, turkey, white fish, lean cuts of beef, egg-whites, etc). Eliminate your intake of processed/fried foods (fast food, frozen dinners, prepackaged meals, etc). Eat 5 small meals/day. Always eat breakfast, then eat every 3-4 hours after. Try to only drink water. No soda, fruit juice, high-calorie coffee drinks or alcohol. Next, exercise 5-6 times/week. Find an activity that interests you (running, skating, biking, weight training, group fitness classes, Crossfit, martial arts, pilates, yoga, workout DVD's, dance, etc) and do it about 1 hour per day. Vary your workouts so you don't get bored. Keep challenging yourself so you gradually improve your performance over time. Take pictures & measurements of yourself every 30 days to track your progress and keep yourself motivated. Surround yourself with like-minded, positive, supportive people who are on the same journey as you. Research/read/learn as much as you can about nutrition, exercise, physiology, etc. There are unlimited resources online regarding fitness, healthy eating and fat-loss. Don't pretend you can't find them. Get at least 7 hours of sleep each night. Do this consistently for 2 months. Take a week off then hit it again, even harder, for another 2 months.
Yo-Yo Dieter: Hahaha! LOL! No, but seriously, how do I fit into a bikini by Spring Break?
Not even her shadow can keep up.
Preparing for battle. This is how I feel right before a workout.
This is what dedication,determination and discipline looks like.