<![CDATA[mcinnesfitness.com - Blog]]>Sun, 03 Jan 2016 16:55:11 -0800Weebly<![CDATA[The Power of Support]]>Tue, 13 May 2014 02:45:56 GMThttp://mcinnesfitness.weebly.com/blog/the-power-of-supportI can't express the importance of having people around you (who support you) or the power you yourself possess by being someone's support. When we are training, completing a race, eating a diet that is not mainstream, or facing one of life's challenges, support energizes us to do more than we ever thought possible. When we are support to someone who is fighting their own personal battle, we have a huge impact on their life. I often compare running to life, and when it comes to support, there are a lot of similarities. In both, no one can run someone's race for them but they can provide support and guidance to make that "race" a lot easier. An event such as a marathon would cease to exist if there was no support. 

I had a conversation with a family member who was at court with a sibling and she was struggling because she was not able to do much.  As she was sitting there (feeling helpless and frustrated) we were going back-and-forth via text. She felt like she should have been given an opportunity to speak on behalf of her loved one but the court would not allow anyone but the defendant to speak. Attempting to be supportive, I wrote, "Just by being there, you are doing something. He knows that he has the love and support of his family."  In the heat of the moment her reply was, "Being here isn't doing (crap)! It is totally pointless! Being someone's support doesn't mean anything." I knew she was upset so I just gave her her space and allowed her to deal with the situation the best she knew how. 

This person is an athlete herself and has experienced the benefits of having support countless times. Not only on race day but during training and in non-athletic situations. I keep playing this conversation over in my head and kick myself for not pointing out the importance of her being there. I decided since I can't get this conversation out of my head, I would write this blog. I know many people have been in situations where they feel helpless and wonder if what they are doing is pointless. I have been there too. But know that sometimes listening and simply being there for someone doesn't feel like much but it has more of an impact than you realize.

During my mom's birthday ultra, she ran 49 miles on her 49th birthday to test her athletic ability and mental strength. During this race, she made a point to say she felt like she didn't have to do anything because we were doing everything for her. But, how can we be doing everything when she was the one using her own body to get from point A to point B? We were "just there" to do what we could to make the journey more comfortable. We did not put on her shoes and trek 49 plus miles for her nor did she expect us to. 

I've been at races where I'm breathing heavy, my body is aching and I just don't want to go further. Then I see my husband with a huge smile on his face, saying "Keep going baby. You are doing great. You've got this." Or I get a text from my sister saying  "Keep your head up and put one foot in front of the other. Each step is closer to the finish line." The next thing I know, I'm thinking to myself, "They are right, I can do this!" And my over-all posture and energy changes. If others believe in me, it makes the questions of self doubt disappear. This kind of motivation has taken me further than I ever thought possible.

Your friends and family may not be able to provide the support you need in every situation you experience. That's why there are support groups/clubs for just about anything. Being part of a support group/club is like being part of something that is bigger than you. Not only are you able to get the support, education and motivation you need but it gives you opportunities to pay it forward.

I am lucky to have my family as my #1 support. But I am also a part of the Marathon Maniacs, Kickin' Asphalt-A Virtual Running Community, Florida Ultra Runners, Boca Raton Road Runners, Sole Sisters, No Meat Athlete Academy, PETA, Plant Powered Peeps and other Online communities. All these people helped me realize that I am not alone. If I am in a situation where I need guidance, I look to my support groups because someone has experienced something similar and may be able to help me along the way.

Please contact me personally if there are struggles that I may be able to help you with. I may not have all the answers but I'll do my best to connect you with the people who do. There are so many people who have graciously helped and motivated me and I'd love to continue to pay it forward. 

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<![CDATA[Importance of looking at your goals and keeping a log.]]>Sun, 02 Jun 2013 03:48:41 GMThttp://mcinnesfitness.weebly.com/blog/importance-of-looking-at-your-goals-and-keeping-a-logAs of yesterday, I have completed 25% of my running goal which is to run 1000 miles in the calendar year but the year is almost 50% over.  When I first realized how behind I was, I felt overwhelmed. I started to cram the numbers, wondering if it is even possible to reach my goal or if I should reconsider and lower my goal to something that seemed more manageable.  But then I remembered, last year I had a slow start to the year as well and decided to look at my running log to see where I was this time, last year. To my surprise, I had only ran 140.9 miles, I am currently at 258.3 miles for the year. Maybe my goal isn't as out of reach as I originally thought. This year's goal is 100 more miles than last year and according to those numbers, I am right on track. I also looked at my running miles for the last 12 months and I ran 1020.7 miles from June 1st - May 31st!

Since peaking in my training at the end of last year and then completing the Everglades Ultra, I have been having a hard time finding my running legs (much like the experience I had after the Peanut Island 24 and the Belgium Marathon.) This month I have slowly started to increase my running which leads me to believe my recovery period is finally coming to an end. 

From looking at my log I can see that I have had many ups and downs with my running and there are different cycles within in my training. This is why it is important to keep an exercise log and/or  journey. It can help you put things into perspective. You can see how far you have come and what you are made of when you feel like you are struggling. By viewing my own log, I went from feeling like my goal wasn't possible to "I can do this"!! Now off to mapping out my training schedule so I can increase my miles in a healthy way and reach my goal injury free!
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<![CDATA[After New Years Resolution]]>Mon, 14 Jan 2013 03:34:59 GMThttp://mcinnesfitness.weebly.com/blog/after-new-years-resolutionFor the last month to month and a half I have slipped away from my Vegan Diet and even though I feel awful... I am having a hard time getting back to my healthy ways. I have been finding it so easy to "eat just one more thing" over and over again. I went from being a strict vegan for 5 months to allowing myself to indulge in chocolate, cheese, other dairy and even fish. Not to mention fried, processed, salty and sweet foods which I had not indulged in for awhile. I am amazed how quickly my body has reacted negatively. I don't feel like running, I am not recovering as fast, I am over all lazy, I have headaches, no self control, bloated, my skin looks horrible, I am moody, I have gained unwanted weight... I could keep going on and on but I think you get the picture. I can only imagine what the long term effects would be if I continue on this path and don't even want to think about the aliments my body would manifest over time

Unlike this recent lapse in my diet, my transition to a clean diet took years so the effects slowly took place. Feeling as good as I felt was just normal and I took it for granted. Even though I had read about all the effects of a healthy clean diet, I think I thought about them more in the long run and when I went to the doctors to get a clean bill of health.  With this little "experiment", I know now more than ever that eating healthy is the best thing anyone one can do for themselves. When I was properly fueling my body, I felt free, energized, alive, motivated, had clear skin, was at a healthy BMI, was training like a wild woman and recovering faster than I thought possible! In the last few months leading to my diet detour, I was hitting a new PR for monthly miles every month.  When I was eating healthy and never felt like I was missing anything... It wasn't until I started eating simple carbohydrates, salt and dairy that I felt like I couldn't get enough. The cleaner my diet, the more wholesome and fresh foods I crave. 

Feeling tired and unmotivated may seem normal to some but let me tell you... It is not! If that is your normal, you need to evaluate your diet. As I am typing this, I am so dumb founded about what I have been fueling myself with lately knowing what it is doing to me. It boggles my mind that something as simple as eating healthy can be so hard at times. It is a choice that we need to make over and over again every day. I am hoping that putting this out there will help me avoid the addicting salty and sweet treats our society accepts as food and maybe motivate others to change a few things in their diet too. Now that the holidays are over, we can no longer use that as one of the many excuses we use to torture ourselves with an unhealthy diet. 


I have so many goals and aspiration that I can't afford to let bad eating habits get in the way and neither can you! So my after New Year's Resolution is go back to a clean diet, feel the best that I can feel and focus on fueling my body to be the machine it was built to be. It is amazing what the human body can do and I want to experience that first hand. So if you haven't made a resolution or you let it slip, let's start over again and make our diets more clean! Remember that every day, every hour and every moment is a new beginning... you don't have to wait for a date that comes around once a year to start making healthy habits a part of your daily routine. It is a waste of time to negatively reflect on the decision we have made in our past because we are unable to change what we have already done. We can only move forward and learn from our mistakes and let them make us stronger! If you have been on top of your game and eating healthy... keep up the great work. You are doing more good to your body than you even realize!!!
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<![CDATA[Goals]]>Mon, 02 Jan 2012 23:13:56 GMThttp://mcinnesfitness.weebly.com/blog/goalsWow... 2 days into the new year already!?!?! I have had so many positive things happen in my life this year. I may not have reached all my goals but I traded them in for some new ones along the way. Life isn't about doing exactly everything you set out to do - it is about changing and adjusting your goals as you try to keep your head up and a positive attitude during life's ups and downs. I missed my goal of running 1000 miles this year but had an adventurous 829.98 that I could not be more proud of. Part of those miles were from a marathon in Myrtle Beach that I struggled through, a marathon in Belgium I felt amazing in, and becoming an ultra marathoner on the last day of the year while completing 42.77 miles in a 12 hour time limit. Never thought I would have done an ultra.

Now as I sit, I think about what I would love to accomplish in 2012... I decided to change my running goal back to 900 miles. For the first few months my training focus is going to be speed and losing the weight I allowed to creep back onto my body (goal is to lose 20 pounds). I find it extremely hard to train for endurance and lose weight at the same time. In a few months I will complete a 5k or a 10k to test my speed and hopefully get a new PR (Personal Record). Towards the end of the year I will be training for the Everglades Ultra to hit a new milestone of 50 miles in one event in 2013. I am also putting a tri-athlon and a marathon (or two) as events I would like to accomplish in 2012. I will be using a healthy diet (currently happy being a vegetarian), Juice Plus and cross training to help me reach my fitness goals. As part of my mental training... I am going to get back into writing health & fitness newsletters and continue my PT Certification.

I would love to see what you did in 2011 and how you are going to attack 2012... share you comments with me!! ]]>
<![CDATA[Marathon Season 2011]]>Sun, 19 Jun 2011 03:03:52 GMThttp://mcinnesfitness.weebly.com/blog/marathon-season-2011It took me a long time to decide which training schedule I was going to follow for the Belgium Marathon. But after hours and hours of research, I decided to go against everything I have followed in the past and go with the F.I.R.S.T. (Furman Institute of Running and Scientific Training) program which only has you run three times a week. I have always been told  that the more you run, the more you are able to run and when you are training for endurance, you can't train for speed. This training says "more is less" and since you are running less, you are able to incorporate speed drills and tempo runs along with an endurance run as you prepare for a marathon. I have just finished week three of my training and I have to say that I love it so far!!! I feel like every run has a purpose and when I mentally train for my runs, I get excited because each run has a totally different focus. My husband is also pleased with the F.I.R.S.T. program because we are able to cross train together. I am not always telling him, "I can't do that with you because I need to go running." which is something I have said many times during marathon training in the past. I still have a goal of completing a triathlon and this training will allow me to train for both a triathlon and marathon at the same time. This is what my training currently looks like.....

Monday - Free Day
Tuesday - Boot Camp
Wednesday - Key Run #1 (speed drills)
Thursday - Boot camp
Friday - Key Run #2 (tempo)
Saturday - Boot camp and/or misc cross training
Sunday  - Key Run #3 (endurance)

The pace I am basing all my training runs on are my last 10K pace and the McMillan calculator which indicates that my marathon time will be around 4:45. That is about 40 minutes off my last marathon time. Not a PR but I would be more than happy with that time and pace, especially since the Belguim Marathon has a 5 hour time limit. I can't wait to see where this training takes me and will keep you all posted. Check out the following websites to learn more...

McMillian Calculator

Run Less Is  More - Runner's World (FIRST Marathohon Program)








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<![CDATA[The "C" Word]]>Sat, 16 Apr 2011 17:04:57 GMThttp://mcinnesfitness.weebly.com/blog/the-c-wordEveryone hates to hear or think about the "C" word and by that I mean Cancer. I am going through my first (and hopefully only) Cancer Scare. It might sound weird to hear me say that I feel lucky. The type of cancer I have just been biopsied for is called Basal Skin Cancer which is a slow growing and if that is what I have, I caught it early. The reason I concider myself to be "lucky" is because someone who is really close to me just experienced the same thing. From her experience and knoweldge, I was more aware of my body and what to look for. Now, I feel like it is my responsibility to pass that information on to you. The spot I have is on the left side of my nose. At first, I thought is was a pimple but it was there for about a month and a half. It seemed to be going away at one point but then it started to bleed in the shower and once at night. By looking at me, you probably wont not have noticed because it was so small. It's a tiny bump with a pin hole in the middle. I am still waiting for the results of my biospy and should know if it is positive or negative within 5 days. Odvisiuosly, my hopes are that it is negative but I feel secure in the fact that I caught it early, so the procedure to take care of it will be minimal. The things that this experience really drove home are things we all need to be reminded of:

1. Wear more sunblock on your outdoor athletic excursions, not just when your laying out at the beach
2. Follow a facial and body cleaning regament with cleaning solutions that are dermotologists recommended and not filled with dyes and fragrances.
3. Go to the dermotologist and your regular checkups with your doctors
4. Be aware of your body
5. Don't brush things off like it is nothing, take care of it before it becomes something even larger

Health isn't just about eating right and staying active. It is about taking care of our community, mind, body and soul. ]]>
<![CDATA[Celebrating Spring ]]>Thu, 10 Mar 2011 04:19:49 GMThttp://mcinnesfitness.weebly.com/blog/celebrating-springI have decided that every Spring I am going to rejuvinate my life with a new athletic activilty and I challange you to do this with me. Pick and share something that you have always wanted to try but have never gotten around to doing it. It can also be something you have not tried for years. This year, I am going to learn and practice how to standup paddle board as well as complete my first sprint triathlon. I am sooooo excited about these new adventures. See what else is involved in my new tradition to celebrate spring in March's Health and Fitness Newsletter which should be released before March 14th!! Don't forget to post what your new adventure is going to be by adding a comment to this blog!! Thank you and Happy Spring!! ]]><![CDATA[Runners/Marathoners]]>Mon, 21 Feb 2011 23:51:06 GMThttp://mcinnesfitness.weebly.com/blog/runnersmarathonersI don't just love completing a marathon because it gets me a step closer to my life long goal. I also love it because of all the amazing people I meet who share the same love for running as I do.  At the expo, I met a woman who was nervous and pumped to complete her first half marathon and her husband who could not be more proud of her. Her and I are very lucky to have the support of our husbands. 
Another person, was a 79-year old man who proudly wore his 50 State t-shirt with "X2" written on the back (these go to people who are in the process of or have completed a marathon in all 50 states. You have to complete at least 10 diffferent states in order to be in the club). As I came up from behind, I asked if he was on his second rotation of the states or if he had completed it twice. He informed me he was doing it for the 3rd time and this was his 152nd marathon!! Not only that but he didn't start running marathons until the age of 63!!! We kept going back and forth during the race and one time as I was passing him he yelled, "Hey Lady! I'll give you $10 if you back off." and a woman yelled back "She'll give you $20 if you back off." I saw him at the finish line where he told me he picked up his speed at the end because he saw an old man in front of him and didn't want to get beat by the old guy. I kept yo-yo-ing with another man and we took turns saying "Tag! Your it!" as we passed each other. There was a couple who were doing the Jeff Gallaway method at a 2/1 ratio. They were doing their first marathon together. I talked to a girl who was not sure why she signed up for the event but she kept pushing on one step at a time. There was another girl who had a huge hot dog hat on her head, she had completed multiple marathons wearing all different food items and had every food you could imagine as a hats and plans to wear a different hat each time. I also ran with another guy who was running his 33rd marathon, he had a t-shirt with all the states listed on the back and crossed off each state as he finished them.  I would say that I met at least 30 people, who are all different ages, from different areas of the US and with different athletic abilities. Yet, we all shared the same goal... make it to the finish line!! ]]>
<![CDATA[Need for speed]]>Mon, 07 Feb 2011 00:54:39 GMThttp://mcinnesfitness.weebly.com/blog/first-post  Today marked the 1 year anniversary to my 5k PR and the 9th Annual Butterfly Road Race. It also marks the day my eyes really opened to how important it is to train for speed. Not only to become a faster runner but to maintain what you once achieved. Sure, that is common sense and I have always known that to be true but I have been running constantly and didn't think my overall speed would change that much. Last year's time, on the exact same course was 24:10, today I crossed the finish line at 28:53. Since my PR, I have ran over 900 miles but my objective has been training for endurance. I have done a few speed drills during my training but have neglected to remain constant. I also have run countless hours in the hot Florida sun which is so taxing on my body that I had to slow my pace to not overheat which has negatively effected my muscle memory.
    Okay, now that I got my excuses out of the way, I am going to add one day of speed training back into my running routine. These speed drills are going to consist of track runs, hill runs, tempo and intervals training. Wednesday is going to be the my speed day since I cross train on Tuesday and Thursday, this will give my body time to recovery before my next run.  When you are starting to add speed to your running routine, you do not want to run fast all the time. That is why it is important to try the training drills listed above. They mix speed and recovery in each session. Also start with 1 - 2 days of speed training and do not do them back to back.
     Happy running and as I always like to say... Train Hard - Race Easy! ]]>