race in the clouds

Here's another race listing:

Running Event: 10k
Maximum Participants:  101 - 250

Date, Time and Location

Start Date:  Saturday, February 14, 2009
Start Time:  9:00 am
Location: 
Centro de Educacion Creativa
Apartado 23-5655
Monteverde

Contact Information

Web Site: http://www.cloudforestschool.org/support_us/scholarships.htm
Additional Comments:  The Cloud Forest School will host its third annual 10K Race to raise money for its school scholarship program this year. The route passes through the scenic mountain roads of Monteverde, on the edge of the Cloud Forest. It is the only 10K in Costa Rica that crosses the Continental Divide. Although we make every effort to keep tuition as low as possible, 65% of our students still receive scholarship assistance because of family need. Please consider taking part in this beautiful run for a good cause! 
Contact Name:  Jennifer Cordeau
Phone Number:  011-506-2645-5161
Email:  support@cloudforestschool.org

finally back online

It seems like it's been a month since I was able to get online. For some unknown reason we had no internet at my house for the past week and a half but now we're back.

So in the last couple of weeks I've been pretty busy. Making sure to get a run in most days. I hit the big mark last week. 5K!!! That's 3.1 miles to all you Gringos out there.

Speaking of running, I have gotten a couple of posts and emails from people looking for races here in Costa Rica. I am looking into whether or not there is a central listing of races and will post more info about this soon.

I do know that the Costa Rica International Marathon will be on December 7. The contact email for this is maraintercostarica@hotmail.com contact person is Guillermo  Saenz.

Workouts! The Warriors and Goddesses Workout that I mentioned before my internet blackout is good, it's hard. It's pretty old fashioned but I like that, there's a reason certain exercises are always included in workouts or recommended by trainers and athletes and this one is chock full of them. Biceps curls, push-ups, crunches, over head shoulder presses. I really suggest that you email Ray Salomone and request a copy, he will gladly answer any questions you might have and this is definitely a good one to keep on file and in your rotation.

I'll post more later but right now it's family dinner time.

xoxo

martha

super quick

I have no internet at my house, for no apparent reason so I am in a cafe posting this super fast.

1. Warrior and Goddesses workout is killer!

2. I hit the 5 k mark with my running.

3. Summer is totally starting in Costa Rica

All for now, hope to have connectivity at home again so I get back to real posting.

xoxo

martha

quick update

Just 2 quick items to start the week.

I did my first Warriors and Goddesses workout today, it was good, definitely hard and I think I should sleep well tonight.

Also, here's a pretty cool site called Jog Tunes which allows you to search for workout music based on the beats per minute. You select and download the music from the iTunes store. 

They also have a podcast that you can download for free HERE. The music for the podcast is really diverse which is nice, I know I get sick of my songs after a while, even on shuffle.

enjoy.

martha

sunday round-up

Click links for full articles.

Apparently kids in the US aren't getting enough milk or sunshine:

The American Academy of Pediatrics (AAP) says it will double its recommended minimum intake of vitamin D for infants, children and teens, from 200 international units (IU) to 400 IU per day.

Obese people can't get no satisfaction:

New research has found that the taste of food produced less of a pleasureable sensation in the brains of those who are obese and that they may have to eat more to compensate.

Homemade pretzels are yummy, quick and easy:

ingredients

• 1 1/2 cups warm (110 to 115 degrees F) water
• 1 tablespoon sugar
• 2 teaspoons kosher salt
• 1 package active dry yeast
• 22 ounces all-purpose flour, approximately 4 1/2 cups
• 2 ounces unsalted butter, melted
• Vegetable oil, for pan
• 10 cups water
• 2/3 cup baking soda
• 1 large egg yolk beaten with 1 tablespoon water
• Pretzel salt

Apparently poop from gut bacteria helps decide whether we are lean or fat, yuck!

A single molecule in the intestinal wall, activated by the waste products from gut bacteria, plays a large role in controlling whether the host animals are lean or fatty, a research team, including scientists from UT Southwestern Medical Center, has found in a mouse study.

enjoy!
martha

happy sunday

I decided to take the day off. Usually this is my yoga day and I did a really incredible short session this morning but I'm not going to my class today. I felt the need to re-adjust my week and have Sunday be a rest day.

I have a new challenge for the next 8 weeks. It called the Warriors and Goddesses Workout Plan and it was created by Ray Salomone who is a personal trainer in NY.  He gives this workout away for free, all you have to do is email him. It seems like a good well rounded program. It's made up of 3 cycles or circuits, each one has about 6 exercises. He encourages a healthy diet, preferably Mediterranean, and to include adequate cardio on the days you don't strength train. My cardio will be running 5 days and a couple of classes at the gym.

Tomorrow I am hoping to post update pictures since it has been a long time. I recommend emailing Rick and getting a copy of his workout, you need hand weights but that's it, here's the address: ray@grecoromanwellness.com

enjoy!

martha

sunshine came softly

Through my window today...

YES! 

The rain finally broke! I hit the road running at 7 this morning, fully expecting to make it about a quarter of my usual route and be forced to stop from having missed about 5 days because of the weather. I have been keeping up on cardio and strength but I was afraid it wouldn't be enough to make the run comfortable again.

Well I made it the entire way, even with the little extra I added on last week in order to push through to the 3 miles mark.

It felt great, it was definitely hard, not running for almost a week had an effect but nothing near what I was expecting. Hopefully we will have clear mornings for a while. 

more later...

martha