Tag Archives: Training

Apr11

Running Ramblings

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I pretty much have a constant conversation going through my head about running.  It truly never stops.  So today, I thought I’d share the conversation with you because really, a conversation is more fun when other people are involved.  Mostly because it makes it a real conversation rather than me talking to myself…

Moving on to my running ramblings…

Running in moist, wet air is so much better than the cold dry air we had to endure all winter.  Running without wheezing?! So awesome!  I’m loving my morning runs now that it’s warm (er), the air is better and most of all the sun starts to rise about 10 minutes into my run!  And not wearing 2 layers and a jacket is feels so good.

I really need to come up with a rough training plan to follow.  I’ve been heading out for easy runs for months now and my pace is reflecting that.  My legs feel tired and slow too.  I’m tired of seeing 9:15 minute/miles.  I know I’m faster than that and I want to be faster too.  I need to add in some speed work and tempo runs.  Now that the weather is getting warmer I’m more motivated to stay out for longer too.  I’d like to add in some long runs too.  A 10 miler always feels good.  And if I’m going to go for a 10 miler maybe I need to find a half to sign up for in late June.  My running needs a shake up that’s for sure!

Why is it that when you need new running shoes you NEED new running shoes NOW?  Last week I had that first inclination that my shoes were starting to die.  I held off on getting shoes right away and this week I’ve been feeling my planter fasciitis flaring up.  After a rather uncomfortable 3 miler the other day I headed out for new shoes that morning.  I tried some new brands but in the end went with my favorite, Mizuno Wave Inspire.  They got me through 2 marathons healthy so why fix what’s not broken? Plus, I kind of dig the bright blue and green.  Happiness in a running shoe? I think so!

Yay! New Running Shoes!

Yay! New Running Shoes!

Can you believe that Boston Marathon is on Monday?! And that a year ago I was heading to the expo to pick up my own bib? It seems like just yesterday I was compulsively checking the weather and beginning to fear the 90 degree temps before crossing the start line in Hopkinton.  I felt so proud of myself when I crossed that finish line on Boylston Street. The marathon took so much determination and sheer grit to get through, I don’t think there will ever be another race like that one for me.  I’d be lying if I said I wasn’t sad to be on the other side of the race this year.  I know on race day I’ll be wishing I was on the course with those runners.  It’s times like these that let me know I have some more marathons in me…and definitely another Boston Marathon!

Boston Marathon Finish!

Boston Marathon Finish!

Can you believe the marathon is on Monday?  Are you enjoying the warmer weather for running? Update me on your running!

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?!

Mar5

Workout Recap and Altering Your Running Routine

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Hey Guys! I hope you all had a great weekend and are starting the week of feeling rested and motivated.  I had a great weekend.  It was relaxing, fun-filled and of course involved a long run! Saturday’s 13 mile run was rainy and wet.  I went to practice with Team in Training and was so happy to be able to run with my friend Lauren and play catch up with my friend Bridget.  I felt pretty good during my run.  We skipped the hills this week and ran a flat course.  I think my body was pretty happy about that.  I didn’t even take an ice bath!  All in all, last weeks runs were good and my hips are definitely feeling better.  I’m starting to feel more confident and ready for this marathon.  With my two longest runs left to come I know I will be ready on race day.

Workouts for Week of 2/27

Training for the Boston Marathon has definitely been different from my other marathons.  I learned how to adjust my schedule, alter my training plan and be flexible.  I’ve learned that I really need to foam roll and use The Stick and the more diligent about this I am, the better the results.  My running routine has definitely changed.  Let’s go over some aspects of running and maybe you’ll just find some ways to alter your running routine for the better!

Stretch.

Do you stretch before a run or after a run?  Good question.  Today it is not recommended to do static stretching before runs.  This is when you would slowly extend your muscle and hold it.  This can lead to injuries while running.  Instead look to dynamic stretching.  You should be thinking high knees, toe touches, and butt kicks! You should especially do this if you run first thing in the morning or after a long period of inactivity.  Trust me; your muscles will thank you!

Stretch

Schedule.

Many runners out there love their schedules.  They like knowing that Sunday is their long run, they have an easy run to recover, a middle distance workout or maybe a track workout.  The reality is though that our bodies don’t work on a schedule.  Some weeks we are tired and need more rest and other weeks we can handle more stress.  Learn to let go of your schedule and listen to your body and adjust your plan accordingly.  It is all about good, quality miles.

Schedule

Weights.

We all admire the elite runners who are thin and ripped.  Unfortunately (or fortunately!) that is not a realistic body composition for the majority of the population.  Running without lifting is not ideal.  You should be doing strength training at least twice a week.  According to Runner’s World,

“Studies have found that resistance training can improve your running economy, which reduces the amount of energy it takes to run at a given pace.”  Hit the gym to target both your upper body and legs.  Try push-ups, dips, lunges, and squats.

Weights

Ditch the Garmin.

If you are like me you are addicted to your Garmin.  The truth is being addicted to it is not helping your running.  It decreases your proprioception, or your body’s ability to gauge your speed and movement.  Try running without your Garmin to judge your speed or set it and then don’t look at it during your run.  Go back and compare the speed you thought your body was running to what the Garmin recorded.  This will help you to better understand your body.  Do this multiple times each week for best results.

Garmin Forerunner 405

Rest after Long Runs.

Taking a rest day after your long runs is not always the best.  Some people experience soreness and muscle tiredness two days after a long run rather than the next day.  If you are one of those people consider switching your rest day.  Try doing your long run and then the next day do your recovery run.  Take two rest days to give your body ample time to recover.  You may find that your body likes this best!

Rest After Long Runs

Running Goal Pace on Long Runs.

It makes sense to try to push your pace so you’re running at goal pace during your long runs.  The reality is that you are doing more harm than good to your body! Pushing the pace can fatigue your body and muscles making for a longer recovery time.  Try running 2 to 3 minutes slower than your goal pace.

Run Slow on Long Runs

How were your workouts last week? Do you adjust your training plan and running routine to meet your body’s current needs?  Do you stretch before or after?  How do you schedule in your rest days and recovery runs?

Feb27

Weekend Workouts and Monday Motivation!

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Weekend Workouts and Monday Motivation!

Hey Guys! Hopefully you all had a fantastic weekend and are ready for a productive week! I had a great weekend and was able to play a bit of catch up on things, get some rest and most of all have some fun.   Michael and I had a couple relaxing dinners out, did some shopping and just really relaxed in addition to yoga and running.  I have a quiet week this week so I’ll be able to focus more on running, getting enough rest and studying.  Only a month and half left until the Boston Marathon, can you believe that?! Staying healthy, having good training runs and getting myself prepared becomes of utmost importance around this time.  Last week was my first week back running after taking a week off to cross-train and rest my sore hips.  I only got in two runs last week but they were both good quality and long runs so I’m satisfied.  Of course there was lots of yoga!

Workouts for Week of 2/20

Saturday was a very windy long run with Team in Training.  The first 11 miles were OK and had small bursts where I was able to run out of the wind.  The last 5 miles though were killer.  We were running into the wind and up the Newton Hills.  It took quite a lot out of me and I felt a little bit more tired and worn out than normal.  The Hyannis Half Marathon was yesterday too so there was a smaller crowd than normal.  My running partner and friend Lauren was racing on Sunday so she wasn’t at practice.  I ended up running most of the 16 miles alone.  Let me tell you, I haven’t ran 16 miles alone since I trained for Chicago and it was pretty lonely! It definitely takes a lot more mental toughness to fight through that alone than when you are running and chatting with a friend.  Here’s a few tips I took advantage of to help pass the time:

  • Break up the miles in your mind.  Our course was such that we ran out 3 miles to a water stop, turned around and ran another 3 miles to another water stop then ran 2.5 miles to a water stop, another 2.5 miles out to the turn around point and a water stop then back 2.5 miles to a water stop and then completed the final 2.5 miles.  So basically the 16 miles was broken down into a 6 mile out and back and a 10 mile out and back.  I was able to just focus on about 3 miles at a time.
  • Relax and enjoy the quiet.  I’m always on the go, talking to customers at work, talking to friends and family when I’m at home, listening to the TV.  It was nice to listen to the birds chirp, relax my mind and unwind a little bit by myself.
  • Day Dream.  Really is there anything better than a good day dream to pass the time during a long run? I think not!
  • Repeat your mantra when the going get’s tough! I was really struggling from miles 11 to 16.  It was super windy and I was getting really sore.  I kept telling myself to keep going and talked myself through each and every step.  I kept telling myself I’d regret it if I stopped. I just kept going!

All in all it was a good run.  My hips were tight at times throughout but at other times the soreness broke up and I felt good so that was encouraging.  I ran an 8:46 min/mile pace.  I was very happy with that and felt pretty relaxed the whole time!

I did another ice bath after the run.  I was so tight and sore and was really struggling going up and down the stairs when I got home.  The ice bath was amazing and made a huge difference in my recovery! Michael and I went shopping during the afternoon so I also think that walking around helped a lot too. If you don’t do an ice bath after your long runs and struggle with soreness I really recommend it and think you will notice a significant difference in your recovery!

Sunday morning Michael and I slept til 8 and then headed to our favorite yoga class at South Boston Yoga with David Vendetti.  When the alarm went off part of me was disappointed.  I really could have slept in and been lazy all day but knew I would wish I had worked out.  David’s class is so challenging and works your legs and arms like no other.  My arms, legs and abs are always trembling during his class at multiple points.  I was a little concerned about my legs being so sore and being able to hold the poses.  I did all of them but came down on my knee during a long sequence in crescent lunge.  It was too tough on my quad and hip flexors which are most sore from Saturday.  I also skipped on the glute workout at the end of class since my hamstrings did not need to be tightened or strengthened since my hamstrings are so tight these days from running.  All in all I survived the class and left feeling so much better than before I went.  I was happy to be there and thought about how I never regret getting a workout in!

With that I leave you to start the week with some motivation via Pinterest!

How was your weekend?  What was your weekend workouts? Did you do a long run? How do you stay entertained during a long run by yourself? Do you ever regret a workout? Do you follow me on Pinterest?

Feb23

A Day In The Life

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I’ve recently gotten a few tweets and questions from readers asking the age-old question, “How do you fit it all in?”.  When I talk about all that I have going on and all that I hope to accomplish the general reaction is, “Wow you are busy!”.  So how do I fit it all in? I’m training for a marathon, studying to be a certified personal trainer, a blogger who blogs Monday through Friday, a full-time employee with an hour commute each way, a friend, a girlfriend, a daughter and so much more! Join me for a day will you?  Here’s a day in my life which just so happens to be Tuesday…

BEEP, BEEP…click.

My alarm goes off at 5:10AM.  I immediately hit the snooze button and roll over to get another 10 minutes of shut-eye.  It is only Tuesday morning and I’m exhausted.  Last night’s 11PM bedtime was too late.

Beep Beep!

BEEP, BEEP. 

Ok, I’m up. If I hit snooze again I’ll never wake up before 6AM.  I turn on the light and make a mental note to get to bed early tonight, 10PM at the latest and then grab my iPhone.  I spend the first 5 minutes waking up, checking email, and responding to a few tweets.  I skip Facebook since then I’ll just end up on my computer and never study.  I grab my highlighter and NASM Personal Trainer textbook and get to work on my second chapter of the week. I manage to get in 50 minutes of semi-productive study time and part of me wishes I had just slept til 6:15 AM.

Morning Study Time

6:15AM

I put the textbook down and get up.  I hop in the shower and take it steaming hot.  Something about that hot steam always wakes me up.  After my shower I do my hair, brush my teeth, do my 5 minute make up routine, get dressed and make my bed.  I leave the news and the Today Show on to catch up with the world and the weather.

7:10AM- 7:45AM

Head to the kitchen to make tomorrow’s lunch and breakfast.  I decide that today is a coffee day and turn the hot water on to make a cup to take with me in the car.  I sit and eat breakfast.  It only takes about 10 minutes and it’s a little “me” time before the day.  I flip through some vocabulary cards for NASM and listen to the Today Show.  Did you know that Eastern Europe is getting slammed with a ton of snow? News to me!

Breakfast and More Studying!

After breakfast I do the dishes, gather my work stuff and try to decide which shoes to wear.  I stare at my Uggs since they look nice and warm and comfy.  Try on a pair of flats and then say screw it and wear my Uggs.  I grab my coat, and we’re off!

7:45AM

Get in the car, thank myself for wearing Uggs because it’s cold, turn on the heat and put on Matty in the Morning.  At 8am I realize I have a very important phone call to make and spend the next 20 minutes or so on the phone.  Multi-tasking is key.

Morning Commute

8:30AM

I get to work, log in to the phone system at 8:28AM and then get settled.  I check my work email, see if I have any response from my customers, respond to emails, call some customers back.  Then I check Facebook, Twitter and my blog to be sure my scheduled post looks OK and usually shoot out a tweet or two.

8:45 to 11:45AM

I’m on and off the phone with customers all day.  I respond to emails, and do administrative things as well.  My day really depends on the customers.  The more questions and calls they make, the busier I am. Occasionally I have to research a more complex technical issue or help a co-worker.  I’m able to check Twitter, Facebook and email throughout the day but never spend more than 5 minutes at a time doing that.  If it’s really quiet I’ll briefly check BlogLovin’ and read some of my favorite blogs!

11:45AM

I start to get hungry, and get lunch out and ready.  I don’t actually take my lunch break until 12:35PM so I work and eat at the same time.

Lunchtime!

12:35 PM

I wrap up a call with a customer, grab my yoga mat and bag and head down to yoga. I’m fortunate that my office has a fantastic yoga instructor who teaches a lunch time class on Tuesdays, Thursday and Fridays.

Mid-day Yoga!

1:35PM

Back in the office I catch up on customer emails, calls and issues that came in while I was out.  This usually takes a bit since lunch time and the afternoon are busiest.  I switch from my chair to the stability ball I keep in my cube to give my hips a little break.

2:15PM

With most of the lunch time business under control I grab an apple and peanut butter and delve into my snack. I get interrupted by the phone but happily finish my apple after the call while I do some documentation.

Snack Time!

3PM

Tea Time! On Tuesday’s someone in my office will bake a little treat for us.  We all think Tuesday’s are dull so Tea Time brightens the afternoon up.  My boss made Mini Twix Cheesecakes with Oreo Crust.  Not healthy but I know I won’t have dessert later so I indulge.  It’s absolutely delicious!

Tea Time Treat

3PM- 5PM

Field calls from customers, respond to emails, and like.  Occasionally check Twitter and discover on Boston.com that Sam Adams is brewing a special 26.2 Beer for the Boston Marathon! I get all excited about marathon day and can’t wait to head home to run.  I wrap up my work day and head out to the car.

5PM

Hit the road for tonight’s commute.  I’m tired but know I need to stay motivated for my 8 miler.  I have my headset on my iPhone and chat with my Mom for some of the car ride.  It helps the hour to go by so much faster!

6:15PM

I get home from work around 6PM, put my lunch stuff away and change for my run.  I head out for an easy 7 mile run.  It is about 40 degrees out so I was able to leave the jacket, gloves and headband home.

Motivated and Ready to Run!

7:20PM

Home from my run.  Feeling tired and like I haven’t run in over a week.  All in all though, it was a good run and I’m glad to be back out and running! I head to the kitchen, turn on the oven and pre-heat it to 350. I gently stretch my muscles, foam roll and then use the stick to massage them.  Back to the kitchen I put the lobster pot pie in the oven that Michael left in the fridge for me as a little surprise this morning.  After all that I hop in the shower to rinse off.  I change into my PJ’s and a cozy hoody and head to the kitchen. I cook up some kale to go with the pot pie by steaming it and then lightly sauteing.

Post Run Stretching, Foam Rolling and Massaging

8:10PM

Sit down and eat dinner.  I watch a little TV, that new Tim Allen sitcom on ABC, and relax for a minute.  It feels good to relax and the pot pie is so good.  I head back to the kitchen and do the few dishes that remain.

Lobster Pot Pie and Kale

8:30PM 

Finally sit down for the night to relax, blog and study.  I spend about an hour blogging and writing Wednesday’s post.  I upload and edit some other photos for posts later in the week.  Then I disconnect, and spend the remainder of the night studying.  I catch up with Michael and hear about his day and curling match before saying goodnight to him.  I try to study more and realize I’ve started dozing off.

Blogging and Studying

10:30PM

Put down the textbook, turn off the TV, make sure my alarm is set and shut the light out.  I’m exhausted and 5:10AM is coming fast!

This is just an example of a typical day in my life right now.  My life, like anyone else’s is always changing so my schedule is always changing as well. By then end of the week, I’m always exhausted!  I know I’m asking a lot of my body and mind right now.  Come April 17th my schedule will be different again since I won’t be training for a marathon and I’ll have more time as a result.  I plan to take some time to rest and recover fully and get some more sleep.  I’m also at a stage in my life where I still live alone and don’t have the added responsibilities of living with a significant other, being a wife or a mom.  If any one of those components were part of my life I don’t think this schedule would be conducive and quite honestly I wouldn’t want a schedule like this.  I’m just at a stage in my life where I’m trying to accomplish my goals and have the time and resources to do so and for that I’m grateful.

What is your schedule like? Is your day filled up from start to finish? How do you fit in working out, blogging and other goals you are working towards? Is time management your strong suit?