Read more“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena … who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” Teddy Roosevelt
Read more“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired…You’ve always got to make the mind take over and keep going.” ~ George S. Patton, U.S. Army General and 1912 Olympian
Smoothie 4-4-13
- 1-2 Kale leaves raw
- 1 Red chard
- 2 broccoli florets
- 1 celery stalks raw
- 1 carrot stick raw
- 1 Fuji apple
- 1/4 cup frozen blueberries
- 1 Tbsp chia seeds
- 4 raw almonds
- 2 raw brazil nuts
- 1 tsp powdered spirulina
- 2 Tbsp coconut oil
- 1 cup filtered water
- 1/2 cup crushed ice
- 1 tsp ground cinnamon
- 1/4 tsp pink Himalayan sea salt
- 1/4 cup heavy cream
- 1 Tbsp plain full-fat Greek yogurt
Hardware:
Vitamix or Blend Tec blender are touted as the best. I can’t afford a new blender to I’m using the one we got off of a wedding gift gift card. Ours is a Cuisanart blender from William Sonoma I think.
How:
Just blend till you get it all into a foamy liquid. It’s better than juicing because it includes the fiber and all the nutrients the plant has to offer. Blending predigest the food so you don’t have to expend energy breaking it down.
It makes 1 sippy cup for my youngest son, 1 insulated bottle with ice, and 1 glass worth. Drink the glass in the morning for breakfast, and the insulated bottle for 2pm lunch.
AVOID JUICING. A juicer removes the good fiber and leave you with basically a glass of sugar. Juice alone will spike your insulin and raise your blood sugar. If the fiber is left in, when consumed, it’ll help buffer the sugar hit to your system, thus minimizing an insulin spike. So if you are pre-diabetic or diabetic, you really shouldn’t be juicing. Also if you are insulin resistant, you’re better off blending over juicing. Moreover, excess sugar causes inflammation in the body and inflammation is far from heart healthy. Lastly cancer cells are know to feed on glucose from sugar. If people walk around carrying cancer cells but don’t know about it, it could be a matter of time under the right conditions that can make cancer cells grow. That condition involve feeding cancer cells what they want, glucose or sugar, and in the body’s inflamed state caused by what? S u g a r. A recipe for a storm if you catch my drift.
Don’t take my word for it. I’m not a doctor. But you know who is? Dr. Robert Lustig is. Google him and check out his book “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease” and learn the truth.
Ru’s 40 Mile Plan
Ru’s 40 Mile Plan
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Month 1
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March 25
Week 1 will be our model for training and recovery.
Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest
Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.
Apr 1
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.
Apr 8
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest
Apr 15
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest
————-
Month 2
————-
Apr 22
Week 1
Same as Week 1 of Month 1
Apr 29
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest
May 6
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest
May 13
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest
————-
Month 3
————-
May 20
Week 1
Same as Week 2 of Month 1
May 27
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest
June 3
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
June 10
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
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Month 4 TAPER & 40 miler
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June 17 @30 mins only
June 19 @30 mins only
June 22 Monday 40 miler
The 8-9 days before the main event should consist of no more than 3 days running with no more than 30 minutes each run.
NUTRITION
Nutrition is as important as the training, often overlooked and underestimated.
1. Take in 16 ounces of fluid for every hour of running.
2. For every run that lasts longer than 90 minutes, replace electrolytes.
3. Generation UCAN Superstarch plain and amino acid supplements
Adopted from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html
Bulletproof sleep for 4yr old
I started giving my 4 yr old a tsp of organic raw honey mixed with a tsp of organic extra virgin coconut oil. He loves it and he knows it’ll help him improve his sleep, which he translates to no bad dreams. Of course, it’s a way to also add coconut mct to his diet. He loves the taste.