2017 NYC Marathon Training

Running the NYC marathon in 2014 was my first venture into training for a full marathon. Yes, I run many races and many half marathons at that, but a full one was a different beast. 

My first full marathon was a lot - I got injured during training (my knee was pretty much busted), and the windiness on the day of the race was crazy - but I was determined to just finish no matter how many times I had to stop for the bathroom. And I did. In 5 hours and 3 seconds. 

May Fitness Basics: Running

Think you are not fit enough to run? Well, it is probably mostly mental. Runners train very hard, but that training is not limited to the physical. It is a combination of mental and physical. What are some ways you can get over the mental block? Research has shown that actually calling yourself a runner really helps. And while you train, be confident in the time and miles you are putting in.

Cheers Eights & Weights!

Don't Neglect Your Cardio!

Whether you are trying to lose weight or get that muscle tone to show or just get a healthier heart, cardio is very important. The general recommendation is at least 150 minutes per week. But of course, this could be more depending on your goals. Males tend to lift weights a lot, and sometimes forget that cardio is just as important. You could run, swim, use the elliptical, do HIIT exercises, or whatever. But make sure you get some in today!

Cheers Eights & Weights!

How's Your Running Form?

Running is probably my favorite form of cardio. But it is also one of the forms of cardio with the highest rate of injury. Why? Because people don't usually learn to run, and so we end up pounding your bodies in this repetitive motion and hurting ourselves.

Besides the hurt, when you run properly, it also helps you use your energy more efficiently and possibly perform better. So how do you run properly?

Jump Rope as Cardio

Running gets the reputation for being "the" cardio exercise pretty much because it is easy to figure out how much you are losing and how fit you are getting. But then a lot of people end up not working out because they hate to run and they think that's the only way to do it. Why not diversify? Try the jump rope!

I'm In! The 2014 New York City Marathon

Yay! I've worked hard on this all year so I'm really happy I'm finally in. Yes, I still had to pay a hefty sum, but I'm walking on clouds so it's okay...lol. I'll be raising awareness for a Nigerian charity as part of my run campaign, so if you know any charities you think I should know about, please reach out :)

Cheers Eights & Weights! 

Got Your Winter Running Gear?

The right attire could be the difference between performing well and sucking when you run, especially in the winter. Granted, you will be cold no matter what, but there are ways to stay warmer without hindering your motion.

So I Ran My Last 2013 Race!

2013 has been a great running year for me. It has been very difficult dealing with injuries and the weather and breathing (while I was out in Colombia), but I have learned a lot about my body and myself. This past Sunday, I ran my last race of 2013! Yay! 

This means many things for me: One, I will still be running during the winter, but I will not be competing because my body needs time to recuperate (and because I don't particularly like competitive winter running); and Two, I have now qualified to run in the 2013 NYC Marathon! So watch out for me next year.

If you are a sponsor looking for someone to showcase your products in the 2013 NYC Marathon,... ahem... we can talk...lol.

We will be talking more about yoga, strength training, and even gearing up for winter running for the rest of the year :)

Cheers Eights & Weights!

Preparing for the Run for a Cure Africa: A Little Advice on the Shoes

For professional and seasoned runners, a lot goes into selecting a pair of running shoes. The 2 major areas of focus are: the foot arch and the stride pattern. But I'm not really going to go into these details today because they are a little technical. However, consider reading this post on selecting the right running shoes to talk a little more about the technical details. Today, I will just give you a few tips that you should implement on when to get your shoes, and how to cater to them.

Preparing for the Run for a Cure Africa Lagos: How do you Track your Progress?

Because we live in the age of technology (Thank God!), we can incorporate technology in our race training as well. I find that I really like to be able to track my time with each run and upload my results to my computer so I can compare runs and see how well I am doing. This is especially helpful when training for races.

Best Warm-Up Exercises for Running

Excerpt from article on Zest.co.uk published on August 12, 2010

Stretch after a workout, and warm out before. That's my policy. Whether you're heading out for a long-distance run or just a jog around the park, here are the four warm-up moves you don't want to miss...

Heel Flick

Start by jogging forwards slowly, then gradually bring your heels up towards your bum (you can do it on the spot if you prefer).

Focus on keeping your torso upright, and try to land lightly, making as little noise as possible as your feet touch the floor. Repeat for 60 seconds.

Swinging Side Stride

Moving clockwise, step out to the side with your left leg, bring your right foot to meet your left and, as you do so, almost immediately step out again with your left.

As you pick up the pace, begin to swing your arms from side to side across your body. After 30 seconds, stop and repeat, moving anti-clockwise.

Toe Walk

Start walking forwards as normal but, as you hit the ground with the ball of each foot, rise up on to your toes for a second, then place the rest of your foot back on the floor before you lift it up and move forwards.

Repeat for 60 seconds. You should feel your calves and ankles getting gradually looser as you progress.






High Knee

Start by jogging gently on the spot, then gradually raise each knee higher and higher with each step. You'll need to lean your torso slightly forwards rather than backwards to maintain balance.

As each knee gets higher, pump your alternate hand higher too. Continue for 60 seconds.

For the full article, visit Zest.co.uk.

Cheers Eights & Weights!

Photo credit: Zest.co.uk

Want to do Some Cardio and Also Work Your Legs? Try Heel Flicks!

Heel flicks can be used as a warm up for runners, as a cardio exercise on their own, or to work on your legs. But how about all three? :) The workout from TribeSports that I posted last night had heel flicks and you might be asking what that is.

How do you do it? Start by jogging either in motion or on the spot. Slowly start to kick your heels back with each step until your heels touch your bum as you run. Easy!

Don't be worried if your heels don't initially hit your bum. Sometimes, it takes practice. The more you do them, the better your body will move.

Cheers Eights & Weights!

“Run for a Cure Africa” Race Tips: You’ve Got to Dress Right

Unfortunately, I have come across some race pictures recently that shocked me. Folks were wearing jeans to run! At the risk of sounding like a running snob, if performance is your primary objective (and if you don’t want to be super uncomfortable), you need to dress the part.

So you’re like “Okay, Suzanne, please tell me what dressing the part means”. Of course I will!

The 3 most important things to think about with race attire are: comfort, temperature, and motion. For women, the additional factor to consider is support. These are probably the key to helping you perform at your best.

Preparing for the “Run for a Cure Africa” in November? Some Tips for First-Time Runners

Run for a Cure Africa started in 2009 with the vision of turning the Breast Cancer mortality rate in Africa into the Breast Cancer survival rate. In November 2013, the organization will be hosting another race in Lagos, Nigeria to garner awareness of breast cancer prevention and survival. Eights & Weights is partnering with Run for a Cure to bring you weekly tips on preparing for the big race!

Registration opens in a few days, and there will be more information about the race date and registration this week. Now on to your tips!

The Sunday Ciclovia Tradition in Bogota

Although there is a lot I might miss in New York City, there are some activities in Bogota that I will miss when I leave. There is such a huge focus on physical activity. This is evidenced by a weekly activity they have had for almost 40 years (since 1976) called the Ciclovia.

What is this Ciclovia, you ask? Well, basically, Ciclovia means "bike path" in English. Every Sunday and every public holiday, Bogota closes down about 120km of the streets from cars so that cyclists and runners have free access to perform their physical activity. There are also free yoga, Pilates, and other exercise classes offered in the city's largest park (Parque Simon Bolivar). Isn't that pretty great?

We are Sponsors for the Accra International Marathon!!!

Do I sound excited?! Do I? Do I? Yes, that's because I am! Running is a particular passion of mine, and I have always wanted to promote running in West Africa, especially because it is not yet that popular. There are not as many races to participate in, and where there are, they don't get the publicity they deserve. Those who can afford to run and participate in races usually don't. And those who are interested and have the talent to race professionally usually cannot afford the training, the tools, the time, or the fees. But we are slowly getting there.

Running in the Media Maraton de Bogota

Today was great. Not because someone bought me flowers or I spent it partying with my friends, but because my body is in pain, and I'm happy for another accomplishment. 

Have You Been Ignoring Your Core?

Everyone wants abs, right? Or at least everyone working out does. Now, the mistake a lot of people make when trying to work on their abs is that they tend to go hard on the crunches and the sit-ups without very much cardio, and then get worked up when there are little or no results. Are you one of those?

The core is our center. It’s where our strength comes from for most exercises. It’s where most of our balance comes from. And so it is very important to build a strong core besides just building abs. But as you do regular cardio to burn fat, and do exercises to strengthen your core, you will notice that your abs become more defined.

So if crunches are not the way, how do you strengthen your core? By activating your core with every exercise you do! Rather than spend time on the floor straining your neck going back and forth, back and forth, back and forth (this has me tired already), tighten your core when you do other exercise that work on other muscles. What exercises, you ask? Well, I’ve been waiting to tell you a few :)

Running/Elliptical: When you go running or use the elliptical, there is the tendency to just be thinking about getting through it. In fact, most people do not run with the right form because they are so focused on the finish line. But that is a topic for another day. Where does your strength come from when you do these upright cardio exercises? Your first response might be “the hips”, but in reality, it should be the core. Squeeze as you lift each knee. Squeeze as you push forward. Propel forward from your core. You should literally feel your core muscles working as you do these cardio exercises.

Planks/Pushups: When you do exercises that require holding your body up on the floor, e.g. planks or side planks, try to use your core to hold your body in a straight line. It may be a good idea to do this in front of a mirror the first few times to make sure you are straight and holding your core tight. Remember: butt neutral (not high in the air and not sagging towards the floor), core tight, and elbows under shoulders.

Squats/Lunges: This sounds strange, right? But when you do your squats and lunges, you are supposed to keep your upper body as upright as you possibly can, while making sure your knees stay behind your toes. To keep your upper body upright, you use the strength from your core. This is why the stronger you get, the straighter your body can be. So tight tight tight as you go down.

Chest Press/Weightlifting: A lot of the weight lifting we do comes from not only having strong arms and shoulders, but having a strong back and core. As you do chest presses, use your core to push your lower back into the bench while you lift. This activates your core muscles.

Stretching/Yoga: Of course this should be intuitive. As you do yoga, the power to keep yourself upright in most of those poses comes from your core. The more you do the poses, the more you strengthen your core. And you know it is uber important to stretch after every workout. Now you have even another great reason to do so.

Are you going to engage your core today?

Cheers Eights & Weights!

Photo credit: martamontenegro.com

No Pressure Workouts

Every now and then, we need to take a day to let our bodies do their own workouts. What do I mean? I always say the best way to reach your weight loss or muscle building target is to have long term and short term goals. Which also means having a plan for the gym every day. But it is also important to set your goals aside once in a while and just let your body drive its own goals for the day.

Okay, so it sounds like I'm talking a lot of jibberish now. I'll give you an example. Yesterday, I woke up thinking I was going to go to a Total Body Conditioning class at my gym, do a few minutes of yoga, and then hold a training session with one of my friends (who by the way, was my first client for 2013. Yay!). 

But instead I decided that I was going to let my body decide what it wanted, and of course, I was leaning towards a run. So instead of taking out my Nike+iPod like I normally would, setting up my fast-paced music, and setting up the number of miles I'm 'supposed' to complete, I took a different approach. I simply took my iPod, my shoes, and headed out the door.

My iPod basically played slow music throughout my workout, I did not have Lance Armstrong's voice telling me that I have completed 1 mile or whatever, and I did not plan my route. I just ran. And ran. And ran. The entire run, I wasn't competing with myself or anyone else. I tuned out completely and just focused on my body and getting my stride right. I felt my calves much more because my form was perfect.

By the time I got to my friend's for our session, I had run more than 8 miles. I felt amazing, and I was zen. Ready to do some core and butt workouts.

I wrote all that to say that sometimes, it is important to take the pressure off, give ourselves a day to not think and just do. Those may turn out to be the most amazing workout days ever.

Cheers Eights & Weights!

Photo credit: gymcompany.co.uk

Spring into 2013 Tips Day 2

As we continue with our tips on successfully achieving your fitness goals for 2013, here is today's tip:

Tip #2: Find something you are passionate about; something you cannot imagine giving up. I like to run, not just because it burns calories, but because it helps me sleep better, and attack the day with much better enthusiasm. It gives me a chance to clear my head too, even just for a few minutes. Find that thing that makes you calm too and find a way to use it to get fitter.

Good luck :)

Cheers Eights & Weights!

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