Keefer Madness

10 Foods to Fuel a 5K

// April 18th, 2013 // No Comments » // Food & Drink, Health & Fitness, Personal Crap

With my second 5K of the year this coming Saturday, seeing this article was pretty good timing — a nice reasonable lists of foods for fueling those short races.

As for doing another 5K on the heels of the Kidney Kare 5K last month, I’m really trying to stick to running at least 1 a month for the remainder of 2013, maybe even mix in larger distances as my fitness continues to improve. A couple of us are already consistently able to hit 5+ miles on our lunch runs at a reasonable pace.

Let it be known though — despite recent trends, I’m still a cyclist first and foremost. Running is just a way to squeeze some workouts in on days I wouldn’t get a bike ride in on. I’ve definitely found though that my running helps my cycling, and vice versa.

10 Foods to Fuel a 5K

I Made the News Yesterday

// April 3rd, 2013 // No Comments » // Health & Fitness, Local (Raleigh Durham), Personal Crap, TV Talk

Meant to post this last night after we got situated, but the Carolina Hurricanes game left me ready for bed and no more screen time.

Anyway, a group of us have been running at lunch. Yesterday, Ben and I just happened to be running by the WRAL camera when Elizabeth Gardner was talking about how chilly it was. That’s me in the bright yellowish green long sleeves and long pants she’s referring to.

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20-Minute Triathlon Workouts

// March 16th, 2013 // No Comments » // Health & Fitness

As I head out for my first 5K in quite awhile, thought this article was a nice find — despite the fact that I’m nowhere near the triathlon level of workout (or distance). Running is something to tide me over till the next bike ride.

20-Minute Triathlon Workouts

What Happens to Your Body on a 30-Minute Run

// May 3rd, 2012 // No Comments » // Health & Fitness

Man, running at lunch this week has gotten a lot tougher. It can’t be that I’m getting into worse shape, nor do I think it’s a case of overtraining. I think, it just that it’s gotten so damn hot. So much for Spring here in Central North Carolina.

Regardless, below is a nice article breaking down what’s going on during those lunch runs for me, you and everyone else squeezing a run in when they can:

What Happens to Your Body on a 30-Minute Run

Did I mention I’m really missing my road bike lunch workouts. Must get a bike rack for one or both of our cars to make riding at lunch a possibility again.

Introducing the Fitbit Ultra. Now Track Stairs, and More!

// October 4th, 2011 // No Comments » // Health & Fitness, Tech

I’m a big fan of the Fitbit, and have had one clipped to my belt almost daily since I first got mine a little less than two years ago. It’s a great little steps/activity tracker, and I’ve been impressed with their support and willingness to stand behind their product — even with early adopter types like myself.

Yesterday, they announced the new Fitbit Ultra, which I’d call the Fitbit 2.0 or maybe 1.5. It looks like the original model, and is priced at $99 like the original, yet it has some improved (and oft requested features) such as customization of the info showed, a clock and a altimeter. Oh yeah, and it comes in multiple colors.

While it’s not enough of a leap forward to necessitate upgrading from the original, it’s definitely worth it for those of you who don’t have one and/or have been on the fence on getting one.

Introducing the Fitbit Ultra. Now Track Stairs, and More!

Fry Fat with Intervals

// January 3rd, 2011 // No Comments » // Cycling, Health & Fitness

This article below from Bicycling.com makes some great and compelling points as to why everyone show incorporate some intervals into their cycling regiment. I especially like the point about boosting your metabolism:

Exercise researchers have found that your metabolism stays higher for as long as 12 hours after a vigorous workout, which adds up to about 15 bonus calories for every 100 you burned during exercise. All you have to do is follow this simple plan.

Fry Fat with Intervals

Bicycle Bungee

// December 15th, 2010 // No Comments » // Cycling, Health & Fitness, Video

This is a seemingly simple device to match two riders of varying fitness levels without having to go the tandem route. I’ll be interested to read reviews of this as people start to get their hands on it. On the surface, it seems pretty compelling and could be a good way to add into your workouts both a companion and some resistance training.

Evie's Eleven: 11 Tips to Squeeze More Cycling In

// October 15th, 2010 // No Comments » // Cycling

Here’s a great short list of suggestions to get more rides in, and get more out of them. As time continues to be at a premium, I really need to focus on the first one from the list:

Quality over quantity. My coach always says that when you don’t have a lot of time, focus on shorter, quality workouts that include more speedwork.

See the list in its entirety at the link below.

Not Riding Unsettles Me

// October 6th, 2010 // No Comments » // Cycling, Health & Fitness

So for the past week or so, between being pretty busy at home and work, and then being off and on sick, I haven’t had the chance, nor energy to workout — not a single ride nor run. Over the past couple years, I’ve come to the realization how much working out — especially cycling calms me, reduces my stress and just improves my overall mood. While everyone differs, for me, more than the day-to-day fitness, the mental fitness it brings me seems to be of utmost importance.

Here’s to getting a ride in consistently the next couple days, and for the majority of this winter whenever possible.

Easiest Way to Lose Water Weight

// September 22nd, 2010 // No Comments » // Cycling, Health & Fitness

Yesterday, Livestrong.com did a great little writeup on losing water weight. It’s all common sense stuff, but good to get validation. Moving to almost exclusively water in conjunction to a near daily bike ride has been a great way to drop some weight for me personally.

Easiest Way to Lose Water Weight