dani4

Breaking Records

So we decided to drop down and do the half marathon instead of the full 26.2 last weekend in Arizona. Training has felt super difficult in the winter as opposed to spring or summer months and my hips are not holding up on the longer miles. I feel like I want to chop my hips off riiiiiight around mile 17. So being a smart racer this time around, I decided to give myself a break and not feel guilty that I did not run the full. We got to the expo and thought well maybe we should just run the full since we are signed up for it, but you know what? I have the rest of my life to run another marathon. And if it’s true that my body will peak in my late 20’s- early 30’s for longer distances, then why not wait? I will have to do another full when I compete in the Ironman. Hopefully being next year!

My sister and I ran the Arizona half 2 years ago with some friends and it was super hot and muggy. It was my first half marathon and I PR’d! You know that’s something you do when you run a certain distance for the first time ever. My time was 1:39. This year, the weather was amazing and it felt so great out. My body was thanking me for not putting it through a grueling 26.2 miles and I flew. I chopped 4 minutes off of my best time (which was the 1:39 two years ago) and raced 1:35. yahoo!!!! 7:18 average mile pace and I felt strong the entire way.  Starting with a 7:00 mile pace for the first few miles and knew I had to relax. My sister and I talked though our strategy during the race and knew we just wanted to stay consistent through the middle 4 miles. Our coach had always told us that everyone has a beginning and end to a race. It’s the middle part where you need to be aware that you must be out of you comfort zone and to keep a consistent pace. We always ended our speed workouts faster than when we began so that was another strategy we had. We ended the last 3 miles with 6:45, 6:50 and 6:40 something. It was pretty cool to knock that big of a chunk of time off and declare a new personal record!

Participant Detail
Finished In:
01:35:37
52289
Danielle Magargee
Denver, CO
Age: 26 | Gender: F
  • 5 km-22:57
  • 10 km-46:17
  • 10 mi-1:14
  • Pace-7:18

 

I ran it with my sister and my friends Tayler and Megan also ran it together. It was a fun sisterly weekend and we stayed at Tayler and Megan’s parent’s amaaaaaaaaaaazing house in Pinnacle Peak.  We enjoyed the sun in our faces, the fun talks with their mom and dad, and our just plain RELAXING!

 

 

 

 

 

 

 

 

 

 

What are your goals for the Spring time?

dani2

Training Disconnect

Have you ever been training for something and you just kind of feel like you are going through the motions and not enjoying it? you feel BLAH! That is how I am feeling lately with the marathon training. we are a little over half way and I keep getting discouraged on my long runs. Either that or I dread them for the entire week before. I feel like when I know I do not have to race (like last year when I was helping Erin prepare for Boston), that I feel so much less pressure to perform. When that happens, I actually perform better and faster than I do when I am constantly thinking of the times I need to hit, or the amount of miles I have to run. Whoever says running is not mostly mental is a mental case themselves! I have this wall at mile 14 and 15 that I hit on my long runs these days that I have to say out loud to myself “Just go! open up! lengthen your stride! stretch it out!” I feel like my hips lock up, my times slow down, and I want to quit. I am not supposed to feel like that! I’m the motivator, the personal trainer, the example of being positive! Of course I want to qualify for Boston, but I can not let that lead my workouts, fuel my discouragement, or make me forget that I LOVE RUNNING! I am publicly displaying my thoughts so that I can keep a reminder to myself that to run with no pressure, have fun, and that is when the results will follow. I have ran this fast before. I have ran this far before. My body knows what to do and I just need to relax and trust it! So who wants to join in on a FUN 20 miler this weekend?!

 

voo-1_1

Voodoo!

Do your body a favor and look up voodoo bands. These things are MAGIC!

I was introduced to them by some fellow trainers after I had ran a long 16 miler. My hips get SO achy and tight, I’m sure I look in pain from an outsider’s point of view. I ran and had to immediately get in the car so sitting down instantly shortened my hip flexors for an extended period of time. When I waddled into the gym, one of the trainers wrapped this band around my hips, had me do some squats and stretches with it on for a few mintues and VIOLA! I went from a 9 on the pain scale being super uncomfortable and feeling like I needed to foam roll for a good 20 minutes to virtually feeling like I had just performed an entire dynamic warm up. It only took 2 minutes of the band being on each hip and I was healed. see, MAGIC! Here is the link to my new favorite stretching and maintenance routine! http://www.roguefitness.com/voodoo-floss-bands.php

Another thing I am learning about is “flossing” as a stretching mechanism. It essentially hits the stiffness in the joints and inreases the sliding surfaces in your tissues!  Watch the videos on the this technique and tell me you don’t feel better after trying this! it’s amazing!

I also used the voodoo band one day when we were doing front squats. I was trying to push my knees OUT to get lower with my chest staying tall and all that jazz associated with a real squat and I could feel a pinge or tightness in my right knee. one minute of the band above my knee and some dynamic squats later, I could get lower in the squat painfree and I felt more stable. MAAAAGIC!!! well atleast I believe in it, so check it out!

PaleoPadThai

Paleo Pad Thai

I have been offline for a while now. I am starting a new training gig at Fitness Together in Cherry Creek/Wash Park and I LOVE it, but I have had about 2.3 seconds at home to lounge around and write blog posts! But since this is the essentially the “Daily” Dose, I need to get my butt in gear!

 

How was your Thanksgiving? How was the rest of your holiday weekend? If it was anything like mine, I acted and ate like it was the holiday the entire weekend! I appreciated the 2.5 hour workout that awaited me on Monday afternoon with my fellow trainers. I can tell when I fall off the wagon hard with my eating habits, and then Monday hits and my body says, “hey where is the SUGAR?!?!?” ” I WANT SUGAR!” My great friend is also now on a Paleo adventure with her husband, and she sent along this amazing recipe. I made it a couple of weeks ago and it was just delicious. I thought I would share since we are trying to get BACK ON the wagon of eating healthy and doing our bodies some good!

Here it is…..by the way, I did not have cocunut aminos, so I simply used Soy Sauce instead. ( I know, I know, its not PALEOOOOO!!!!) This recipe was from the book called, Well Fed.

Ingredients:

  • 1 batch Sunshine Sauce (recipe follows)
  • 2 large eggs
  • 2 teaspoons coconut aminos
  • 2 teaspoons plus 1 teaspoon coconut oil
  • 1/2 medium onion, thinly sliced (about 1/2 cup)
  • 1 cup snap peas, thinly sliced lengthwise
  • 2 cups roasted spaghetti squash
  • 6-8 ounces grilled chicken, diced

Directions:

Crack the eggs into a small bowl, and use a fork to scrambled them with the coconut aminos. Heat a large skillet over medium-high heat, about 3 minutes. Add 2 teaspoons coconut oil to the skillet, and when it’s melted, pour in the eggs and let them spread like a pancake. Reduce the heat to medium and over with a lid, letting the eggs cook until they’re set and beginning to brown on the bottom, about 3-4 minutes. Flip and lightly brown on the other side. Remove the eggs from the pan and cut into strips with a sharp knife.

Using the same pan, increase heat to medium-high and add 1 teaspoon coconut oil to the pan. Saute the onion and snap peas, stirring with a wooden spoon, until they’re crisp-tender, about 2 minutes. Add the spaghetti squash, chicken, and cooked egg to the pan and, stirring with a wooden spoon, cook until heated through, about 3 minutes.

Add the Sunshine Sauce to the pan and stir-fry until everything is well-blended and hot. Divide among two places, sprinkle with (optional) garnishes (chopped toasted cashews or almonds, sunflower seeds, sliced scallions, minced cilantro, a squeeze of lime juice), and dig in.

Serves 2

Sunshine Sauce

Ingredients:

  • 2 tablespoons lime juice
  • 1 clove garlic, minced (about 1 teaspoon)
  • 1/2 teaspoon crushed red pepper flakes
  • 1 tablespoon coconut aminos
  • 1/4 teaspoon powdered ginger
  • 1/2 teaspoon rice vinegar
  • 1/4 cup sunflower butter (no sugar added)
  • dash of cayenne pepper (optional)
  • 1/4 cup coconut milk
Directions:
 
Place all ingredients except the coconut milk in the bowl of a food processor and whirl until well blended. Scrape down sides of the bowl with a rudder scrapper, then add the coconut milk. Process until it’s blended and smooth. Store covered in the fridge.
run

Road to Results

How many hours a week do you put into your workout routine? or even just time for YOU?! I keep reading suggestions for people that like to be on a schedule that you should schedule your workouts like any other meeting you have during the week. It IS that important that you take some time during your week to decompress, run, yoga, strength train, walk, or whatever it is that you need to do to feel healthy and well.

I have come across some people that workout everyday and others maybe just once a week. As a trainer it is one of the most frustrating things to hear a client say they do not have time to exercise. You could take a 10 minute break 3 times during one day and you would have your 30 minutes done. Three 10 mintute bouts of exercise  (ie. walking, jogging, squats, lunges, push ups, circuits) is just as beneficial as one 30 minute long session of the same thing. You need to do atleast 10 minutes to see physiological differences, but many people have the thought that if they can not dedicate a whole hour to exercise that there is no point in doing some at all. WRONG! DO SOMETHING! Even if you park your car in the farthest spot away at the grocery store, or take the stairs to your exercise ball waiting for you under your desk, it’s SOMETHING!

As a trainer, I try to give my clients little things that they can do in their time away from me to be successful and stay that way. One of my old bosses told me that I needed to express to my clients that, ” you are without me more than you are with me.”  With that its important to realize as somebody that is trying to lose weight, tone up, or feel better overall, that you NEED to do stuff ON YOUR OWN. Meeting with me for one hour a week will NOT get you results. Sure, you will be sore for a few days I hope, but if you do not do things on your own you are setting yourself up for failure or to simply just stay the same. It also means that I am not doing my job. My goal as a personal trainer is to not have my clients rely on me every waking second of their day. I want to give you the tools, ideas, workouts, for you to be able to perform such things on your own. Unless you feel like paying me thousands of dollars a month, then we can workout all day everyday if you want! Realistically that’s not the case for anyone.

One of my old business cards read “if you do you what you’ve always done, you’ll get what you’ve always gotten.” I think that pretty much sums it up right there!

What do you do on your own when your trainer is not with you? Or when you are not able to attend a workout class?

 

paleo-diet

Paleo or Bust?

 

I have been experimenting with eating the Paleo way for a few months now.  I was telling a fellow Paleonite that I can be so “good” during the week, and then when the weekend hits, FORGET IT! I know everything you do and eat can be in moderation and that having a piece of bread here and there shouldn’t be a problem, but I have that fear of if I “cheat” I have go to start all over again!  I read Robb Wolff’s book, The Paleo Solution. Check out a video of him explaining his book here…..Robb Wolf

I have had conversations with people on why this book was impossible to put down until I read the whole thing through. Coming from a science and physiological background in college, I was so enthralled in this book. I wanted to know exactly what would happen to my insides, organs, and athletic performance as soon as I ate oatmeal, quinoa, milk, CHEESE, or ANYTHING!

The other fascinating concept from the Paleo lifestyle is the notion and explanation of how eating the way we were supposed to eat, like our hunters and gatherers, can reverse things such as Rheumatoid arthritis, asthma, autism! I mean WHOA! My mother has had the worse asthma than anyone I know. I remember her at night using a nebulizer, which we thought looked like a weird alien machine that caused vapor to billow out some tube while she had to breathe it all in. One time I called her and she was so out of breath just from walking from her work to the parking lot! After many bouts of prednisone, antibiotics, etc I told my mom she has got to try eating Paleo. In Robb’s book, along with others they suggest just giving it a try! Try it for 30 days, see what happens. Try it for another 10 days, see what happens. In every testimonial I have read, people talk about how they felt amazing after the FIRST day! Yeah, you need to be prepared and make food, purchase snacks to have on hand, and probably really like eggs, but the outcome is so worth it. It’s kind of like how I can not wrap my head around why people do not exercise. It’s not about LOOKING good, it’s about FEELING good! If you don’t at least try to weed out the bad stuff in your diet, then how can you say Paleo is a gimmic? It’s just a trend. It’s not realistic. By the way, my mom has been eating the Paleo way for almost 3 weeks now and has lost almost 20 pounds and is scheduled for a doctor’s appointment soon to see what other great changes have been made. I’m so proud of her for making a change and wanting to better her life, let alone her breathing capabilities!

For me, I’m still trying to figure out how to stay on track on the weekends, gatherings, nights out with friends, etc. But I sure feel good when I know that what I’m putting in my body is going to fuel me in better ways than before for my races, triathlons, everyday workouts, and my attitude. I’m most anticipating how eating this way will increase my athletic performance. I want to run as fast as I did in college, or FASTER! I want my body to change with all of my hard work. I want to qualify for Boston in January’s Race. Having these goals, makes me want to read more and more on how to sustain this Paleolithic lifestyle. There is so much more research I need to read, and I’m definitely the first person to say that I’m no expert on eating and living this lifestyle, but I can at least give some motivation and feedback as to how I feel as of yet.

If you know me, I’m the last person that is going to toss up the chance of eating a big bowl of ice cream, or guzzling that oh so good glass of wine. The books I have read so far, explain and show you how you CAN HAVE A LIFE, and still feel great and stay on track at the same time.  If you are feeling drowsy, unmotivated to exercise, negative, tired at work, hangry, at least just check out the ideas and science behind eating Paleo. Let me know what you feel like.

QUESTION: What would be the hardest thing you could not eat? for me, its CHEEEEEESE!

JDS_20120401_DaniMagargee_07

WITNESS THE FITNESS OCTOBER CHALLENGE

 

 

October One is TODAY! This means new goals, new visions, new attitudes, new challenges.

Today, I got back into the saddle. The spin bike saddle that is. I haven’t been to a spin class in several months because it has been so beautiful OUTSIDE! But now it’s time to get into Fall mode and get back into my colder day routine. It is still fantastic to be outside, and I plan to still ride outside, but it’s also nice to have someone there pushing you on those days where you just feel blah! I know a lot of people feel like that on a Monday especially. So my new venture and exercise goal is to go to spinning class more often.

A few of my old clients and I came up with this challenge to meet for one month’s time. Your goal is to complete the challenge in the month of October. Whomever completes the challenge and performs the most reps, minutes, etc will earn a prize. A gift card to Lulu Lemon, Sports Authority, or any other place the winner wants to treat themselves! Pass this on to your friends and family. It will be a great way to record what you have done for the month, and it also motivates you to do MORE!

I have made a google document available for all to record their numbers. All you have to do is make a new spreadsheet and start adding your numbers. It will also help if you put the date on each line. As soon as you record a number, the countdown begins on the right hand side letting you know how much you have left to complete! GOOD LUCK AND HAVE FUN! let me know if you have ANY questions! Post your progress on facebook, twitter, or email the boot camp! Your progress helps motivate others towards hitting their own goals.

https://docs.google.com/spreadsheet/ccc?key=0AoCGTigo3vV7dDJGalZhNllTTzMzLUZhTk9zT3hjLVE#gid=0

rocknroll

marathon training time starts….NOW

We are doing it! My friend Tayler and I are going to compete in the Arizona Rock N’ Roll Marathon January 20th.

we are about 16 weeks out and both of our goals is to shave off some time from our previous marathons (Tayler completed the San Diego, and I did Pittsburgh last year).  After watching my sister Erin and one of our greatest friend and old teammates, Maggie, run in the Boston this year was fantastic! I was glad to NOT be running it at first because I was miserable during the Pittsburgh Marathon last year, but after watching erin and maggie run by in the 95 degree heat and sun, I felt so envious and said to myself “I HAVE to do this!”

That was my plan last year for sure. Erin qualified for the Boston two years ago while running the Denver Rock N Roll. That was her first marathon and I had a broken foot so watching from the sidelines was already tough for me. I told her that she could not run Boston without me. So as soon as I could, I started training and we decided to run Pittsburgh together. We have family there and we thought it would be a fun time. I was definitely not thinking about the tons of hills and bridges on the course. Why would I?! ha oh that’s right! Those are the things I should have thought MORE about when deciding where to run my first marathon and still qualify for Boston. 6 minutes behind my qualifying time, I finished the marathon. I hated it. My body hated it. I felt defeated. 6 MINUTES! ARE YOU KIDDING ME?!?!

The following year I helped Erin train for the Boston and you know what? it was SO much easier to run those 20 milers, track workouts, and easy days. I didn’t feel the pressure of having to be fast and making sure I was getting enough miles in. So like strength training, speed training, and everyday mindful things, once your body sees something and your brain registers it for the first time, YOU CAN DO IT AGAIN! and in most cases, you can do it faster, better, stronger, and without as much effort. So that is the goal in mind. To be relaxed, know that my body has seen this many miles, and that because I could train faster last year into this season, I will qualify. Even if the qualifying times have dropped 5 minutes for every age group! WE WILL DO IT!

 

So, here’s to those awesome track workouts and long ass Sunday runs that I miss and love!

What are your goals for this winter season?

 

ironman

my journey to becoming an Ironman

I’m going to be an Ironman. I will. No matter how long it takes, hard it is, or what gets in my way! But before I do that, I decided to spend my summer training for all of the “little” races that lead up to the big shabang.

This summer marked a great race season. I competed in the Leadville Heavy Half Marathon to start off the heat wave of a season. 15.6 miles of trail running starting at 10,000ft and reaching 13,000ft at the top of Mosquito Pass, to then turn around and cruise back down to the finish. I ran the race with my friend Rebecca (www.theblonderuns.wordpress.com) and it was one of the toughest races I have ever ran. It was beautiful on top of the world and we finished in the top ten of our age groups! Since college, I have grown to love trail running even more than I do on the road. The trails are exciting, ever changing, and you don’t feel like you are running 15 miles, like you do when you are on the road hitting the pavement. I could get lost in a trail run. well not literally, that would not be too fun, but my mind goes blank and its the best therapy! It also helps to be with some great running friends that share that same passion with you about running. oh, and we share pretty much everything else that is going on in our lives!

next up was the Boulder Tri Series.

in june it was the Sprint distance (750 m swim, 17.2 miles bike, 5k run) It is so fun knowing that the race is not long so that you can cruise the entire time. I felt so great, especially on the run!

 

July was the Olypmic distance (1.5K swim, 26 mile bike, 10K run)I competed in this race 2 years ago and I beat my time in the swim by 8 min this time around, and overall I was 23 minutes faster! results: http://edge.raceresults360.com/rr360/race/9fosFR/#/person:&entry_id=546:1348178597890

August was the big one. It was my very first Half Ironman. 70.3.

1.2 miles of swimming, 56 miles of biking, and 13.1 miles of running. It was hot as hell, over 100 degrees, and no shade whatsoever. Despite the weather being a huge factor that day, I had a great time and was glad I finished! I definetly learned a lot from this race. one thing was that no matter how great one feels starting the run, do NOT go at a 7:14 min mile pace for the first 4 miles. you. will. die. later. on!

I took what I learned from my first 70.3 and competed less than a month later in the Harvest Moon 70.3. You would think that since it was in September, that it may be a bit cooler out. guess again. It was another 90+ degree day and to make it even harder was the bike was BRUTAL! It was alllll hills and wind. I had no choice but to be a slug in the run. I did not care this time around. I finished and that is what counted for me. I ended up finishing 8th in my division so I guess it was a difficult race for everybody competing!

results: http://ironman.com/events/ironman70.3/boulder70.3?show=tracker&race=boulder70.3&year=2012#axzz273BJueLk

With these races under my belt this summer, I’m excited to get into the Fall season and do some shorter distance road races! who’s with me?