R & R with Rachel (Rants and Raves with Rachel): 26.2 Miles is really far!

Did you ever think just how far 26.2 miles is? Last Friday, my training run to prepare for the NYC Marathon was my furthest to date. It was 7 miles. My wife was working in East Williston so I decided to run there to meet her. If you are familiar with our town I was trying to avoid hills so she dropped me off at Bar Beach on West Shore Road and away I went. When I arrived at our meeting spot in East Williston I discovered I had only run 5.5 miles. I still need to run another 1.5 miles! Wait, how could this be?!?!? I started in Port Washington, went through Roslyn, into East Williston and still hadn't reached the mileage I needed! I went through 3 towns! Doesn't that sound really, really far?!?! Well, to reiterate, it was not far at all, it was only 5.5 miles away!

In order for our readers to be able to understand just how far a marathon is I will tell you two destinations that are 26.2 miles away:

1. Leaving from my house in Port Washington, then going all the way to exit 11N on the Belt Parkway (the exit for the Kings Plaza Shopping Center on Flatbush Avenue, Brooklyn) is 26.2 miles.

2. Leaving my house and going all the way to the Deer Park Shopping outlet, exit 51 on the Long Island Expressway is only 24.5 miles away. I would still need to run 1.7 miles before I could go shopping!

So, I leave you with this revelation.....26.2 miles is really far!

R & R with Rachel (Rants and Raves with Rachel): I Am All About Kale Shakes

I know this will not come as a surprise to our readers as I have shared this in previous blog entries .....I do not always eat as healthy as I should. Throughout my day I love to snack. However, now that I am training for the NYC MARATHON, I am paying extra attention to the food I put in my body. I have started making and bringing a shake to work everyday. I make it in the morning using an ordinary blender. I looked at many recipes online and in books and then came up with my own concoction.

My recipe: Basically I throw in 2 handfuls of kale (about 2 cups), 1 cup of soy milk, 3 tablespoons of powdered peanut butter, 1/4 cup blueberries, 1/4 cup beets, 1 ripe banana, 1 cup of ice.

Remember, I am a librarian, not a nutritionist, but how could these ingredients not be good for you?!? I have read many good things about all these foods. Besides containing many great vitamins and minerals they have many other benefits. For example, a number of studies show that beets improves the amount of time it takes you to get tired during exercise (in other words, you have more energy for a longer period). Bananas are not only a great source of carbohydrates, potassium, and magnesium but the slow-moving sugar plus the electrolytes found in a banana can help keep your energy level steady throughout long workouts or races. Kale is not only rich in beta-carotene, vitamin K, vitamin C and calcium but it is jam-packed with antioxidants and anti-inflammatory nutrients which is perfect for the injury-prone runner (like me). Blueberries are also packed with vitamins, minerals, and fiber. Like kale, blueberries are a powerful antioxidant and their anti-inflammatory properties also aid in better muscle recovery.

Thankfully I do not need to be entirely calorie conscious but I did figure out the approximate calorie count of my shake. This is how it breaks down:
Banana - medium size - 105 calories
Beets - 1/4 cup - 15 calories
Blueberries - 1/4 cup - 25 calories
Kale - 2 cups - 50 calories
Peanut Butter Powder - 3 tbls - 75 calories
Soy milk - 1 cup - 90 calories
I drink this shake throughout the day and I do find it very satisfying. At 360 calories it probably adds up to less calories than all the junk food I had been consuming and it is much better for me. Give it a try and let me know what you think!

R & R with Rachel (Rants and Raves with Rachel): I am now a Spartan!

This past Saturday (April 21st) was the Citifield Spartan. While training I had started thinking I made a mistake in signing up because there were many obstacles that I would never be able to do. But I truly had a blast!

I was successful in many obstacles. I knew I had strength so slam balls, jerry cans, the sand bag carry and the atlas carry were no big deal at all. I also did well with military hurdles (once I got the hang of them), box jumps (although it was the last obstacle of the day and I was very tired by then), and the a-frame cargo (my favorite), to name a few. Running up and down a gazillion stairs was no problem either.

I also knew that no amount of training would get me over an 8 foot wall or enable me to climb a rope. I just don't have the upper body strength necessary. I did do the first wall climb with the help of my friend but after that I ran a conservative race. I did not want to take a chance and get injured dropping after the wall jump (remember, I am now training for a marathon!) so, 15 burpees for failing. In total I did 60 burpees for missing 3 wall climbs and the rope climb. In all honesty I should have done a total of 90 as I also missed the the spear throw and the rings but 60 was all the burpees I had in me!

So, would I do another Spartan??? Well, despite the obstacles I couldn't complete I had a great day. I was able to do many obstacles. The weather cooperated, I was able to intermittently hang with friends and family members, we had two awesome spectators cheering us on (my wife and a friend), and no one in our group of 9 got hurt! So yes, after I run the NYC Marathon in November I would definitely consider another Spartan. I would also recommend a "Stadium Spartan" to anyone who is a baseball fan as they take place in different ballparks and you get to see areas that a regular fan would not be able to access. Although, if you are not into running endless stairs I would simply recommend taking a stadium tour and you will see the same sights! LOL

Some photos from the day:

Sandbag Carry

A-Frame Cargo

Military Hurdle

Our Group of Proud Finishers!

R & R with Rachel (Rants & Raves with Rachel): I got into the NYC Marathon!

A lot has happened since my last entry in which I talked about training for the upcoming Spartan Race at Citifield. The bad: I was diagnosed with arthritis in one of my knees. The good: I GOT INTO THE NYC MARATHON for November 2018!!!

I had been trying for years to get into the NYC Marathon with the lottery and lo and behold this year I did! This news was both exciting and terrifying.

Training for the marathon is now my priority. I still plan on participating in the Spartan Race which is in two weeks, so fingers crossed that I don't get injured. Performing tons of box jumps in preparation for the Spartan Race brought to light the fact that I have bad arthritis in my knee (this was discovered after a trip to the orthopedist for the knee pain and then an MRI). So, after a two week plus hiatus from any exercise I am following a 30 week marathon plan. I have taken all jumping and major strenuous activity (Spartan) out of my daily exercise as again, I DON'T WANT TO GET HURT! I am not bailing on the Spartan Race, I just plan on having fun and enjoying the day.

What have you all been up to? Have you been doing any interesting exercise routines? Email us, we would love to hear from you! And don't forget to save the date to come and cheer me on: NYC Marathon, November 4th 2018!

R & R with Rachel (Rants and Raves with Rachel): Exercise Like a Spartan

On Saturday, February 10th I attended a 2 hour class given by the Spartan group. They were calling it the Spartan Strong Workout. It took place at the Lifetime Gym in Garden City. About 100 participants did many, many burpees, jumping jacks, lunges, planks, push ups, squats and more. My wife was observing the class and told me afterwards that some members left after about 45 minutes. It was quite intense but I held my own and made it the full two hours! I could hardly move for the next 2 days but if the class was offered again I would definitely sign up!

R & R with Rachel (Rants and Raves with Rachel): I'm Running a Stadium Spartan!

Happy New Year everyone! It has been awhile since I have posted. With the New Year, I have a new goal. I will be participating in my first Spartan Race.

A Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances. I am going to be running the Stadium Spartan at Citifield on April 21. It consists of a 5K race with about 15 obstacles. Two of my cousins who have run Spartans before asked if I would like to join them. I am assuming they asked me because I am so buff and tough (lol)! Their team for this event consists of ten members. There is one other woman on the team (a friend of mine). I am the eldest in the group by 5 years.

Some of the obstacles in the past included monkey bars; a spear throw; skips with a massive, heavy, rope; box jumps; a sandbag carry; a rope climb; a traverse wall and a wall climb. Every time you can't complete a task you need to do burpees. I think I might have to do tons of burpees! There are also many, many stadium stairs to climb! Can you believe I willfully signed up for this?!?

During the next few months I am going to keep you updated on my training plan for this event. Who wouldn't want to follow along with my progress?!? For example, yesterday, in addition to running 3 miles on the treadmill I also did the exercises found on the poster below. I know that on the bottom of the poster it indicates that "level 1" should repeat everything 3 times but to be honest I only did everything once. I did have to go to work afterwards and I didn't want to be totally spent!

R & R with Rachel (Rants and Raves with Rachel): Stop Eating That Halloween Candy!

Believe it or not the above picture is from just one of my young relatives haul of Halloween candy. While I am not saying we should not partake in collecting or eating any candy on Halloween obviously consuming all the candy pictured would not be a good thing!

The average American will consume 3.4 pounds of candy during the Halloween season. As with every action in the universe, there must be an equal or opposite reaction. In the case of the action of eating candy, the reaction is EXERCISE! In other words, don’t lay a finger on another Butterfinger, lest you wish to do a LOT of exercise!

Below is a chart that shows you the number of calories of some of the popular Halloween candy, along with their calorie count and various exercises a person must perform in order to burn off eating a fun size piece of candy.

The following chart lists the calories on more of our favorite candy:

Only 17 more days until we all overindulge on Pumpkin Pie and other Thanksgiving delicacies. Keep exercising my friends!