Monthly Archives: March 2012

Mar23

Excitement for The Charity 20 Mile Boston Marathon Training Run!

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Happy Friday!! I really look forward to the weekends so Friday’s always make me happy! I’m particularly excited for this weekend because we have our final long run of Boston Marathon training.  It seemed so far away for so long and now that it is here I really can’t believe it!  Beyond the 20 mile run which I’ll talk more about in a second Michael and I don’t have much planned.  Naps will definitely be in order Saturday afternoon and we talked about heading to dinner or doing something fun on Sunday.  We will see where the weekend takes us!

Saturday morning will be an early day but this will be much like Marathon Monday so I’m ok with that.  Team in Training buses all of it’s runners to the marathon start line in Hopkinton, MA.  There is an unofficial charity start and all the charities will take off for their final long run of ~20 miles.  Team in Training has volunteers every 2 miles working the feed stops that will have water and Gatorade Endurance which is used on race day.  We will run through Hopkinton, Ashland, Framingham, Natick and into Wellesley and into Newton.  We will finish at the 20 mile mark.  Team in Training has a 20 mile party waiting for us and then they bus us all back to our weekly meeting place where there is a bbq and all of our friends and family who came out to volunteer.  Michael is volunteering and working some water stops and I have to say, I’m pretty excited that I’ll get to see him during that run.  I think it will give me a little extra kick when I get close to his water stops! I’m looking forward to the after party too.  It will be a fun way to celebrate the long run, and kick off tapering.  And who doesn’t love a party?

When I tell people I’m excited about the 20 mile run they usually look at me like I have 10 heads.  I love these runs for numerous reasons…

  • With 3 weeks to go until Marathon Monday this is the true test to build confidence and know you are ready for the big day.  It’s the final dress rehearsal for the 26.2 mile dance if you will.
  • I try to run negative splits on this run as that is my game plan for race day.  With a longer distance than my other training runs I find it works best for me to practice this more so on this run than any other!
  • I use the same flavor of Shot Bloks I will use on race day and I alternate water and Gatorade at feed stations.  Since it will be my first experience with the Gatorade Endurance I’m looking forward to making sure that my body won’t have any objections.

Clif Shot Bloks Cran Razz

  • I use kinesiology tape for my long runs on both my knee and IT band.  I usually practice taping and running with this for my two longest runs and then I use it on race day.  It’s important for me to try this over a long distance to ensure that it will give my knee and IT band enough support and that the taping is comfortable.  Finding the right about of tension when taping can be a little tricky and for race day I need to get it just right.
  • It’s an opportunity to wear my race day outfit completely from head to toe.  While I can’t predict the weather I can choose an outfit that I can adjust as necessary.  As it stands my top half will remain the same no matter what.  My bottom half will have crops or a running skirt depending on temperatures.  I ran Chicago Marathon in the skirt so I have no concerns about that.  The crops are new so it will be good to be sure they won’t chafe or be uncomfortable!  I also plan on wearing arm warmers for race day.  Something I don’t normally run in so I want to get 20 miles done in them to be sure I will be comfortable and happy with them on race day!

Lululemon Crops for Marathon!

  • Most importantly, it’s a chance to run 20 miles of the Boston Marathon course exactly as I would on race day! I’ve run the last 6 miles before while training for New York City Marathon and have run portions of it on my own this training season.  On Marathon Monday I’ll have run every mile of the marathon so I’ll have no surprises!

Boston Marathon!

I think it is very important to have a dress rehearsal run for your marathon or half-marathon.  If it’s not possible for you to train on the course, like it was for me with Chicago Marathon, I recommend getting out and running in the city of your race.  Just an easy 3 mile run in the same town can really help you adjust and calm your nerves.  If you are coming to Boston to run the marathon and need some running recommendations feel free to email me or catch me on Twitter and I’ll be happy to help!  

Finally, I wanted to share this awesome tool I found for both runner and spectators alike!  Boston.com has an interactive marathon course.  Mile by mile it gives you information on the course, and gives spectators tips on where to best watch at that point.  If you enter your projected finish time it will also tell you approximately what time you should be hitting each mile!

Interactive Marathon Course Map!

Why do you love your 20 mile long runs?!  Why do you like to test out on long runs? Are you running The Boston Marathon? Spectating? Have you seen this interactive map? What are your weekend plans? What is your weekend long run?

Mar22

The Benefits of Morning Running!

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Hey Guys! Hope you are all having a great day.  The weather is still gorgeous here in Boston and I really can’t get over it! It’s made running so fun and enjoyable this week! I’ve been trying to get outside every opportunity possible.  I studied outside yesterday on my lunch break because I couldn’t bear to sit inside.  Hopefully you are all taking advantage if the warm weather has found its way to you.

I have a love affair with running in the morning but when I run is always changing.  For most of February and early March I ran outside every morning, mostly because the sun was rising earlier and I could finish my run with more daylight than I started.  Much better than the darkness of night.  Now that the time change has happened it’s dark in the morning again so I’ve been running at night in the sunlight and warmth.  Come July and August I will aim to get most my runs done in the morning because the air is cooler and my body just likes it better.  Regardless of the time of year or whether or not it is dark or light at 5:15AM there is nothing that makes me happier than a morning run.

Who wouldn't want to start their day with this view?!

Why does running in the morning make me so happy?

I love when my alarms goes off and I roll out of bed and put on any old running clothes.  I don’t care if my Lululemon patterns match or if my headband coordinates, I just put on what will make me happy and that is freeing.  I love pulling my hair back and not caring if it’s bumpy and messy because of my bed head. I love feeling the cool morning air on my makeup less face as I wait for my Garmin to connect.  I love being 3 miles in with sweat running down my face and wiping it off without having to worry about smearing my mascara.  I love that at 5AM I don’t feel judged by what I am wearing or how my hair looks.

I love running on the empty streets, not having to worry about traffic and cross-walks.  I love seeing the traffic lights flashing red and yellow…no green to be found.  I love the quiet.  I love that I can hear my own feet on the pavement and the sound of my own breath.  I love that I don’t have to navigate runners, walkers, bikers and cars.  I love the morning air that smells so fresh and clean. I love the sky as it slowly gets brighter.  I love watching the sunrise over a city I love with all my heart.  I love thinking about how much I’ve grown as person thanks to that city and all it contains. I love being lost in my own thoughts, and my own world.

I love that by 6AM I’ve accomplished something for myself before most the world is up and stirring.  I love that at 11AM I will think back to my morning run and feel like I’ve had a fulfilling morning.  I love that at 5PM when I leave work I’m done for the day and can head off and do something fun or just simply relax.  I love feeling the run in my legs throughout the day.

I love Boston!

Beyond just the satisfaction and happiness I get from morning runs there are added benefits for my body.

According to Livestrong.com running in the morning can help you burn fat.  Here’s what the article had to say,

According to strength coach and bodybuilder Tom Venuto, exercising first thing in the morning helps you burn more fat. After sleeping, your body is in a semi-fasted state, and its carbohydrate stores are depleted. Carbs are your body’s usual source of energy, so when they’re not available, your body burns fat tissue to fuel your workout instead. Provided you keep your running at a low-to-moderate intensity, your body will burn primarily fat for fuel.

Running in the morning is also a stress reliever.  By working to accomplish a goal be it weight loss, training for your first 5k or marathon or simply getting more exercise you feel greater satisfaction.  Doing this first thing in the morning can improve our mood and can keep you positive throughout the day.  Releasing stress in the morning helps you to approach situations from a more calm standpoint and can help you to make more rational decisions throughout the day.

Morning runs and workouts are often more convenient for busy people.  When I run in the morning I do it usually because my day will be busy and I want to guarantee myself a great workout!  If you work late, often have night-time social commitments or are busy raising a family a morning run might work best for you.

The other bonus to doing morning runs is that you can do two a days! It’s long been said that running two a days or working out both morning and night is highly beneficial.  By getting your run done in the morning you are able to do an afternoon workout of weight lifting or a second run to help build your speed!  Your body will thank you twice for that!

Love the Sunrise!

Getting up and running in the morning isn’t always easy, particularly if you had a late night but it’s great for your mind, body and soul.  I know personally, I never regret getting up early for a morning run!

So you tell me, why do you love or hate morning runs?  What motivates you to get up and get out the door early in the morning? What are your personal benefits to morning runs workouts?

Mar21

What I Ate Wednesday! Loving the Irish!

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What I Ate Wednesday! Loving the Irish!

Hey Guys! We made it to Wednesday! This week is flying on by if you ask me.  There are lots of good things happening over here and I’m pretty excited about them all.  It is just perfect running weather this week which makes me so happy and excited for the marathon.  I’ve also been on a studying roll this week and am feeling very confident for my test!  In food news, Michael and I are having a little date night tonight and going to our favorite Thai restaurant and I couldn’t be more excited! The food is outstanding!  Speaking of food…let’s chat about last weeks meals shall we?

What I Ate Wednesday is continuing on with the theme of Loving Your Veggies for the month of March! I find this rather fitting for this month because veggies are green and the Irish wear green! Yes, I am dork.  This week’s featured meals certainly have veggies in them!  As always, check out Peas and Crayons for everyone else’s delicious meals!

Breakfast. 

Sunday morning was GLORIOUS.  I slept until 9am! It was amazing and I felt so rested when I finally got up for the day.  Almost immediately upon waking up I was craving a cup of coffee.  For breakfast we decided to use the last of the spinach and add them to eggs with cheddar cheese.  Definitely one of my favorite breakfast combinations. On the side I had a piece of Irish Soda bread toasted with butter.

Eggs with Spinach and Cheddar Cheese, Irish Soda Bread and Coffee!

While we indulged there was a tray of corn muffins in the oven.  I definitely had one once they came out of the oven! So good!

Lunch. 

I happen to have a connection at Panera and all Panera employees are able to buy the food frozen and in bulk.  I LOVE the broccoli cheddar soup so I requested some of this on my connection’s last order.  When it comes it is basically a giant brick of frozen soup in sealed plastic.  I usually cut it into squares and put it in individual sized servings of Tupperware.  I took some out to thaw and bring to work for lunch as it is a nice change in pace from my usual meals.  On the side I had some Parmesan and Garlic Pita Chips from Trader Joes.  Easy, quick and delicious!

Panera Broccoli Cheddar Soup, Parmesan Pita Chips, Green Grapes and a Granola Bar

For an afternoon snack I had some green grapes and a granola bar.  I love that grapes are in season and on sale these days!

Dinner. 

In honor of St. Patrick’s Day Michael and I made an Irish themed dinner.  I’m not one for corned beef and Michael had it for lunch on Friday so we went with Shepard’s Pie.  We used a combination of lamb and beef with celery, carrots, garlic and peas.  It was topped with cheesy mashed potatoes!  So flavorful and filling! I absolutely loved it!

Shepard's Pie with Lamb, Beef, Carrots, Celery, Peas and Mashed Potatoes!

And yes, we enjoyed a Guinness. Speaking of which, we broke open a can after dinner to investigate the technology.  Michael was telling me that the ball inside which looks like a ping-pong ball and is actually called a widget.  The widget is responsible for giving your can of Guinness that head.  The process uses nitrogen to fill that ball and when you open the can of beer the nitrogen gives your beer those lovely creamy bubbles.  It’s a little more complicated but that’s the short of it!  Neat, huh?

Dessert.  

For dessert we made a Chocolate Guinness Bundt Cake.  The recipe was really interesting and fun to make! One of the steps involved boiling a cup of Guinness with a cup of molasses.  Once it is boiling you slowly whisk in baking soda.  The combination gets all foamy! Then you pour in the mixture to the dry ingredients and whisk until smooth.  The cake is topped with homemade whipped cream that has a little bit of Guinness in it for flavor! It was so good when it was warm out of the oven and was perfect for the holiday!  We’d definitely make it again!

Chocolate Guinness Bundt Cake!

So even though we didn’t head out for a bar crawl or a parade we had a great time celebrating St. Patrick’s day together, at home, with delicious homemade food!

I can’t wait to check out what you all are eating! I’m on the hunt for some new recipes! Last week I tried Kale Chips for the first time and LOVED them! I need something new for this week!

How do you incorporate veggies into your breakfast?  Do you like Panera or no? What did you do for St. Patrick’s day?  Did you enjoy a Guinness and some Irish food?  Guinness and chocolate, yes or no?  

Mar20

Tips to Accomplish Your Spring Running Goals!

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Happy Spring!!! This Tuesday brings the first day of spring and really I couldn’t be happier.  We had a mild winter which made marathon training a dream but that doesn’t mean I love spring any less this year.  I love ballet flats, cute dresses, trench coats, sunny days and cool nights, the first meals of the season on the grill, the spring flowers…all of it really!  And check out this week’s forecast for Boston…

Boston Forecast Week of 3/19

Can we say awesome?!  With the onset of spring and the longer, warmer days I have certainly taken note of all the runners out.  Just a few weeks ago I was the only one on the running path in the cold and dark but now it’s packed with people.  Maybe your goal is to just run 3 days a week or to PR your next 5K or to run the Boston Marathon.  Here are some tips to help you accomplish your spring running goals…

Set Realistic Goals.

I love goals! I set them monthly so I stay focused on the things that matter most to me.  If you are new to running set a goal to get out and run twice a week.  Set another goal to run your first 5K in June or July.  If you’re a seasoned runner your goal maybe be to do one track workout or a tempo workout per week.  You may aim to run your first marathon or half-marathon in the early fall so set goals to build your mileage until then.

 

Get a Plan.

 There are tons of plans out on the web.  Runner’s World has the Smart Coach system where you are able to set goals, and it maps it out for you.  If you get sick or miss a few days you can mark those days as missed and the plan will automatically adjust for you!  For the new runner look for a couch to 5K plan.  Lots of runners have had great success with that.  For the more advanced runner there are specific plans on Runner’s World to help you meet your time goal.  Hal Higdon has plans for free on his website, but I tend to think they have too many miles each week.  With your plan look at the structure so that even when your race is over you can keep running and improve.   Each week you should try to have a longer run on Saturday or Sunday, a shorter recovery run early in the week and a speed or tempo workout on Wednesday or Thursday.  Be sure to take rest days! They are vital for your success!

Track Your Progress.

 I use the Garmin 405 to track my runs and upload the data to Daily Mile and Garmin Connect.  I manually add in my yoga classes, gym workouts and strength workouts.  I’m able to run reports to see how my average mile pace is increasing from month to month or track my total miles.  I love this watch! The reports encourage me to keep working hard as I see improvement.

 

Set Run Dates!

Run dates with a friend are great for two reasons.  They keep you accountable and they make it FUN! I met one of my friends at the gym, we like to meet up after our workout to go get a healthy meal and catch up.  This way we get to the gym, sweat and eat a healthy meal.  Another one of my favorites is to meet a friend for a run.  You get outside, you get your run in, you get to catch up and you save calories by skipping the meal or drink at a restaurant which is also great for your budget! Running with a partner can challenge you as well, you may run harder or longer than you normally would which in turn can help you accomplish all sorts of running goals!

 

 Find a Running Group!

Michael and I regularly go to a running group on Monday nights.  It allows us to kick our week off right, gives us something to look forward to on Monday and we have made some friends that we look forward to seeing each week.  Now is a great time to join a group since there will be many new runners! And since we often run with people who are faster than us it really helps build our speed! Most of all, it’s fun!

 

 Run for a Cause!

You all know I’m running the Boston Marathon in April with The Leukemia and Lymphoma Society.  While you raise money for a great cause, you are given the opportunity to meet some incredible runners and you have constant motivation to keep running.  With Team in Training we are given a training plan and every Saturday morning we meet for a distance run.  There are volunteers who set up aid stations and encourage you along the way.  On Tuesdays we meet and do a track workout at the local high school.   You are never running alone and there is lots of motivation!  And plenty of accountability!

Run Holiday and Themed Races and Fun Runs!

While you were out for St. Patrick’s Day you probably saw some road races where everyone was dressed in green.  In July there are 4th of July Runs where people wear red, white and blue running shorts! For Halloween you see people all dressed up for the race.  Sign up for a few of these with some friends, and have fun planning your outfits out and since you know you’ll be racing you’ll be sure to hit the pavement before race day!

Reward Yourself!

As a runner I’m often intrigued by the latest and greatest running gear.  The new running shoes, the fancy new tights, the newest Garmin watch, a pretty new shirt at Lululemon are just a few items I lust after.  I replace my shoes every 350 miles, so if I really want a new pair I tend to hit the pavement more so I hit the 350-mile mark sooner!  I often reward myself with a new race outfit for my upcoming marathon or race as well.  However you want to reward yourself, you should! It will keep you motivated and it is an investment in yourself and your health!

These are just a few ways to get you going and running this spring! I honestly love seeing all the runners come out in the spring and it makes me happy to know that I’m part of such a great community of runners!

What is your advice for all the runner’s out this spring? How do you accomplish your spring running goals? Are you just starting to run again after a winter off?  Are you excited for spring?!

Mar19

Mid-Month Update and Workout Recap!

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Happy Monday! I hope you all are having a good Monday.  Why does it always seem that Monday’s come too quick?? I had a great weekend.  It was very relaxing as Michael and I aren’t the type to head out for the traditional St. Patrick’s Day Festivities.  Saturday I want to Team in Training and had an awesome 12 mile run.  I held about a 8:55 min/mile pace.  I love running 12 miles at this point in training because it feels like such a short distance, I feel fast and strong.  After the run we had a team BBQ to celebrate raising over $750,000 for Team in Training.  We have just under $250,000 to go before we hit our goal of 1 million dollars on Marathon Day!  It was fun to socialize and hang out post run with everyone from the team and to celebrate the holiday.  If you have been following my training and would like to donate please head on over to my fundraising page.

Last week’s workouts were solid but I fought heavy, tired legs for the majority of the week.  Thursday’s workout called for a speed workout with 3x1600m with 800m rest.  Since my legs still didn’t feel so great I decided to skip this workout in choice of 30 minutes on the elliptical followed by lots of stretching and foam rolling.  It was exactly what my body needed.  I had some good yoga sessions as well.  I am really looking forward to practicing more once the marathon is over.  I’ve lost much of my upper body strength and can’t wait to get it back!

Workouts Week of 3/12/12

Smart training does pay off and can result in great long runs when you listen to what your body needs!

Over the weekend I realized that we are half way through March! I never did a mid-month update like I normally do so I thought I’d do it today.  It’s been a good month so far!

Get Enough Sleep. 

Definitely a big ‘ole check next to this one.  I have been getting more sleep during the week, averaging 7 to 8 hours a night and have been catching up with my sleep on Sundays by sleeping in and relaxing.  I’ve also been taking naps on Saturday’s after my long runs.  It’s helping my recovery tremendously.  It’s crazy how much better my running, studying and everything else is when I get plenty of sleep!

Naps Post Run Are Awesome!

Run!

Check! I have been running a ton this month and have been feeling great.  I’ve had some awesome speed workouts despite the fact that I skipped last weeks.  As for fueling I’ve been doing well with that too.  I’ve stuck to my Shot Bloks on long runs every 2 miles and have been taking Gatorade and water at alternating water stops.  I have managed to stay hydrated but never dehydrated or over-hydrated.  I’ve also been hydrating well post run which is helping me avoid the afternoon headaches I normally experience hours after my long runs.  With a month to go until race day I can tell my hard work is paying off.

Running!

Study. 

I’m doing well with this but still struggle with life interrupting my studying.  I’m not behind at all but would love to be further along in my studying.  I’m getting pretty nervous about the exam so I hope to study hard the next two weeks and build more confidence.

NASM Certified Personal Training

Eat Well. 

So my goal was to get my sweet tooth under control.  I still indulge on the weekends with sweets but they are always homemade.  We try to use ingredients like applesauce instead of oil to make them a little bit healthier.  During the week I don’t eat any sweets at night and have cut them out of my lunch as well.  Michael and I have been cooking a lot more so we are not even eating out as much.  We eat out about once a week now which is a big improvement for us!  I feel better about what I am eating for sure!

Favorite Meal of the Month!

Have Fun and Enjoy Life. 

I’ve been feeling so much better about this one! My schedule is much more manageable lately.  Keeping my weeks cleared out to focus on running and studying is huge and gives me so much more time to get things done.  Michael and I have also had some quiet weekends so I’m able to relax more and enjoy the time we spend together.  I hope things stay at this manageable pace for a while!

I’m happy to report that all of my goals are going well, that my running is going well and that I’m feeling positive about life and all I have going on! So far March is a good month!

Did you do a weekend long run? How is your spring marathon training going? How is March going for you?  Are you accomplishing all of your goals?  How was your weekend?