Tuesday, May 13, 2014
First running injury!
I tweet and use Instagram almost daily to keep up with blogging as it seems quicker to just convey my thoughts but I will try hard to remember to blog. I did our 16 mile run a couple weekends ago! Was getting close to hitting the wall. Actually, I think already blogged about that I will have to go back and check so I'll just write about my running after that. It was a huge jump in mileage and I began feeling the effects slowly but surely! Last weekend we did the new Prague half marathon. It was ALL uphill it was awful! Not too cold but I wore a long sleeve and ended up taking that off. When we finished the race we found out later on the the results were not going to be correct because they mismatched the timing chip with the wrong bib numbers! What a joke! Foam rolling and ice packs and rest is what I am doing since then. Not sure if it was because of the jump in mileage or because of the hills or all the squats I do in addition to running but I pulled something on my left upper leg. Reading online about it it says IT band which is a very common runners injury. It is making me feel very sad about this weeks running as this saturday I have 18 miles scheduled!!!!! I am supposed to run tonight and can't. Boo.
Monday, May 5, 2014
16 miles
The body achieves what the mind believes. Couldn't be a more perfect quite to go along with my run this last weekend. I wasn't nervous about the big task I had to take on of running 16 miles. (Farthest run to date!) I knew that with the right mindset I would crush the pavement. Although I'm slow, it's still a mile.(or 16) the run started out by running downhill up to highway 68. The first two miles one would predict the run to be terrible. I got two side aches,(guessing because I ate my bagel and banana a half hour before the run!) Steve dropped his water bottle so we had to stop, my camelback seemed like it was leaking water, and I had to stop a few more times for my side again. It wasn't too windy out a little chilly until about an hour into running. We ran all the way to new Ulm Into town to kwik trip gas station and then back out to highway 14 back to our house! The rest of the day my muscles were so sore! Foam rolling didn't help much. Using oils and stretching. This upcoming weekend will be our 6th half marathon in less than a year! In new Prague.
Thursday, April 24, 2014
Couch to runner!
Here's a few tips I suggest with running ;
Have a solid base: you must first establish a weekly mileage base of at least 15 miles. Anything less than this weekly mileage will overwhelm your body’s ability to acclimate.
Pick a plan: Twelve weeks is a common length of many half-marathon training plans. Find one that works with your schedule.
Cross train: Running everyday is a recipe for disaster – you’re body needs time rest and repair muscle. Most training plans consist of 4 days of running, 2 cross training days, and one rest day. Cycling, swimming, using the elliptical machine and yoga are all great forms of cross-training.
Learn your stretches: It can be tempting to hit the pavement and skip the stretching- but spending the 5-10 minutes before and after a run can prevent injury and improve muscle recovery.
Have a support system: Let your friends and family know about your goals so they can encourage you and hold you accountable.
Be consistent and fight to get your walk/run in according to the training schedule. Your commitment to the training is critical to preventing injury. If you are serious about finishing the race, you must train, especially if this is your first. Don't skip your training. Even if traveling, take advantage of the hotel's (usually) awesome gym and it's a great reason to get up early and get going.
Long Run
Make Saturday or Sunday the long run day. Each week, run one more mile than the last, working up to two weeks prior to event with an 11 mile run. If you can walk/run 11 miles, you can walk/run 13.Don’t increase your runs each week more than 10% or you may risk injury. Also, video yourself during parts of your training. Take pictures. Afterwards, you'll be glad you did.
Practice
When doing the long run practice with the clothes you will wear and equipment of any kind. I practiced with my Camelbak, Ipod, and snacks, etc. This will help you think through what you really need and what you can’t manage. I used the Camelbak during first half marathon. However, the one I'll be doing coming up I won't be using it because I run enough now to know my body and what miles I'll probably need water and on the race day they have plenty of water stops. During training though, camelback is a must for me!
Map
Download the map of the course. Plan where you will make bathroom stops. They actually show such on the map as well as water/sport drink pit stops. Know from training how long you can wait but also allow for time for lines. Also remember to use the restroom 15 minutes before the start of the race. The slower you are the more stops you will make.
Hotel
stay at a hotel that is within walking distance of the start of race.
The Gear
Shoes-Go to a running store and ask for help to get the best possible shoe for your foot, based on your arch, etc. Be sure to get a size larger than you normally would purchase. This is important for running. Get fitted each time you get new shoes!!!!!!! Take advantage of the tredmill at the store and take the shoes on a test run.
Clothes
Buy some moisture-wicking running clothes – Under Armor is one brand, there are several. They have underwear, shirts, shorts etc. This will help body temperature too. Cotton clothing will absorb sweat and cause chaffing!!!! Stay away from cotton!
Socks
Get moisture-wicking socks – very important. Most athletic stores have them. Then apply Glide lubricant to feet and around toes. This will prevent blisters.(men use this on their nipples as women use a sports bra lucky us!)
Water
You must stay hydrated. I purchased a Camelbak which holds about 16 ounces of water. It has a small tube that you just uncap and drink from – very easy. You must drink (depending on pace and outside temp) 6 -8 ounces every hour. If you use a water bottle, refill it at water stations. You will need to take in some salt too. Just have a couple of salt packets with you. Take one or two during race - This is what I use to know when to keep up with hydrating. Every 15 mins I drink water and after 60 mins I start drinkin Gatorade. Every 30 mins I'll refuel with water and Gatorade and a salted energy bar. Very important!!!!! Honey stingers are my absolute favorite bar as I can't use gels (texture thing for me, I'm weird!)
Think It
When negative thoughts enter your mind…end all of them with “…it just doesn't matter.” After you hit mile 7, 8 or 9, it won't matter because this is when my body would start to feel the impact of the distance. But always focus on the run and push out those thoughts - they can undermine your effort if you let them. Totally focus on the run and forget about bills, work and other issues that tend to creep into our minds if we let them
Start Early
The first thing you want to do is register for the half marathon. Pay the registration fee, order the shirt if they offer that option and then let everyone you know in on your decision. I like to blog, so I record my runs on a website. Begin your training at least 12 – 16 weeks out from the event with walking/running every other day. To run the full half marathon, you need to comfortably be able to run 3 miles before beginning a training program. Therefore, if this isn't you, plan on walking with some running. Your goal for the first half marathon, is just to finish. There are many plans available - based on your fitness level.
Don’t do all of your running on treadmill. Treadmills will stress the same points on the legs. When running downhill, run as if you are falling forward. Also use weights to strengthen knees so you don’t run into knee injury issues during race. One of the best exercises are leg extensions. You'll need to work on all muscle groups in your legs. Also to prevent shin splints, I lay on my back, lift one leg 6 inches off the floor and write the alphabet with my foot in the air. You'll feel the burn in your calf and shin area. Then do the other leg too.
Stretching: Do dynamic stretching exercises after your run/walk not before. Use a 15 minute walk or slow jog as your warm up. Also, afterwards and a couple of times a day I would do an IT Band stretch or better yet a foam roller!
After Long Runs: Keep moving for several minutes. Do not just sit down or collapse.
Two Weeks Before: Taper down exercise the following 2 weeks after last long run.
Week Before: Last week run just 1 or 2 miles, Tuesday, Wednesday and Thursday but no more after that till event (assuming it is Saturday or Sunday).
Afterwards: After long runs (more than 7 or 8 miles, I had a sport drink and an orange and chocolate milk. Very important to refuel with protein for your muscles. You need to refuel immediately after long runs and of course the race. This helps with recovery. Don't over-do-it though. Fruit, bagels, yogurt, chocolate milk, sports drink are all good choices.
My Night Before the Race: "To Do" List
Drink 4 – 6 oz water every hour.
No alcohol or caffeine no high fiber- Have a good dinner with plenty of carbs including salad.
Set out race day clothes and supplies. Get two outfits ready for the race: One for cold weather and one for warm weather if either is possible.
Pack stuff in Camelback pouch or get a belt with a pack.
Lay out socks, tights, shorts, shirt and underwear. Ipod, GPS watch,
Pin the race number to the shirt and attach the timing chip to the shoes. You’ll need four safety pins for race number. It has to be on outside so easily seen by race officials.
Camelbak Pouch – 6 packs of Gu, phone, Chap Stick, tissues, sunglasses, Glide.
Room Key
Charge Ipod Charge phone
Day of the Race: "To Do" List
Eat a high carb breakfast @ 5 am.
hour before, walk around stretch
30 minutes before, walk/jog for 15 minutes to warm up
Stretch IT band.
During the Race: "To Do" List
Line up
Run on inside
Drink water!!
Eat Gu or energy bar every 3 miles
Call who ever is waiting for you at finish line when your nearing the finish –
Think about crossing the finish line, positive mantras, visualization, prayer, etc.
Race photographers were closer to the end of the race and at the finish line - remember to smile even if you don't feel like it.
Finish Line: "To Do" List
Keep moving.
Walking and stretches are important now especially.
Drink a lot of sports drink then 4 – 6 oz every hour.
Eat protein
The Packing List
Running Shoes
Socks (anti blister and wicking)
Emergency contact list (phone numbers and email addresses)
Camelbak or insulated water bottle.
Glide stick
Shorts
Number (pick up at Expo with tags)
Under armor Shirt short and long sleeved
Phone
Ipod and holster
Power bars
Mittens
Sunglasses
Hat
Kleenex/wipes
Safety Pins
Sweat Bands
Eat your complex carbs! Carbs are your bodies fuel especially while running. Simple carbs are things like crackers, white bread, potato chips, etc and break down different than complex carbs. Complex carbs like oatmeal, brown rice and sweet potatoes, help build glycogen in your muscles (what gives them there fuel).
Have a solid base: you must first establish a weekly mileage base of at least 15 miles. Anything less than this weekly mileage will overwhelm your body’s ability to acclimate.
Pick a plan: Twelve weeks is a common length of many half-marathon training plans. Find one that works with your schedule.
Cross train: Running everyday is a recipe for disaster – you’re body needs time rest and repair muscle. Most training plans consist of 4 days of running, 2 cross training days, and one rest day. Cycling, swimming, using the elliptical machine and yoga are all great forms of cross-training.
Learn your stretches: It can be tempting to hit the pavement and skip the stretching- but spending the 5-10 minutes before and after a run can prevent injury and improve muscle recovery.
Have a support system: Let your friends and family know about your goals so they can encourage you and hold you accountable.
Be consistent and fight to get your walk/run in according to the training schedule. Your commitment to the training is critical to preventing injury. If you are serious about finishing the race, you must train, especially if this is your first. Don't skip your training. Even if traveling, take advantage of the hotel's (usually) awesome gym and it's a great reason to get up early and get going.
Long Run
Make Saturday or Sunday the long run day. Each week, run one more mile than the last, working up to two weeks prior to event with an 11 mile run. If you can walk/run 11 miles, you can walk/run 13.Don’t increase your runs each week more than 10% or you may risk injury. Also, video yourself during parts of your training. Take pictures. Afterwards, you'll be glad you did.
Practice
When doing the long run practice with the clothes you will wear and equipment of any kind. I practiced with my Camelbak, Ipod, and snacks, etc. This will help you think through what you really need and what you can’t manage. I used the Camelbak during first half marathon. However, the one I'll be doing coming up I won't be using it because I run enough now to know my body and what miles I'll probably need water and on the race day they have plenty of water stops. During training though, camelback is a must for me!
Map
Download the map of the course. Plan where you will make bathroom stops. They actually show such on the map as well as water/sport drink pit stops. Know from training how long you can wait but also allow for time for lines. Also remember to use the restroom 15 minutes before the start of the race. The slower you are the more stops you will make.
Hotel
stay at a hotel that is within walking distance of the start of race.
The Gear
Shoes-Go to a running store and ask for help to get the best possible shoe for your foot, based on your arch, etc. Be sure to get a size larger than you normally would purchase. This is important for running. Get fitted each time you get new shoes!!!!!!! Take advantage of the tredmill at the store and take the shoes on a test run.
Clothes
Buy some moisture-wicking running clothes – Under Armor is one brand, there are several. They have underwear, shirts, shorts etc. This will help body temperature too. Cotton clothing will absorb sweat and cause chaffing!!!! Stay away from cotton!
Socks
Get moisture-wicking socks – very important. Most athletic stores have them. Then apply Glide lubricant to feet and around toes. This will prevent blisters.(men use this on their nipples as women use a sports bra lucky us!)
Water
You must stay hydrated. I purchased a Camelbak which holds about 16 ounces of water. It has a small tube that you just uncap and drink from – very easy. You must drink (depending on pace and outside temp) 6 -8 ounces every hour. If you use a water bottle, refill it at water stations. You will need to take in some salt too. Just have a couple of salt packets with you. Take one or two during race - This is what I use to know when to keep up with hydrating. Every 15 mins I drink water and after 60 mins I start drinkin Gatorade. Every 30 mins I'll refuel with water and Gatorade and a salted energy bar. Very important!!!!! Honey stingers are my absolute favorite bar as I can't use gels (texture thing for me, I'm weird!)
Think It
When negative thoughts enter your mind…end all of them with “…it just doesn't matter.” After you hit mile 7, 8 or 9, it won't matter because this is when my body would start to feel the impact of the distance. But always focus on the run and push out those thoughts - they can undermine your effort if you let them. Totally focus on the run and forget about bills, work and other issues that tend to creep into our minds if we let them
Start Early
The first thing you want to do is register for the half marathon. Pay the registration fee, order the shirt if they offer that option and then let everyone you know in on your decision. I like to blog, so I record my runs on a website. Begin your training at least 12 – 16 weeks out from the event with walking/running every other day. To run the full half marathon, you need to comfortably be able to run 3 miles before beginning a training program. Therefore, if this isn't you, plan on walking with some running. Your goal for the first half marathon, is just to finish. There are many plans available - based on your fitness level.
Don’t do all of your running on treadmill. Treadmills will stress the same points on the legs. When running downhill, run as if you are falling forward. Also use weights to strengthen knees so you don’t run into knee injury issues during race. One of the best exercises are leg extensions. You'll need to work on all muscle groups in your legs. Also to prevent shin splints, I lay on my back, lift one leg 6 inches off the floor and write the alphabet with my foot in the air. You'll feel the burn in your calf and shin area. Then do the other leg too.
Stretching: Do dynamic stretching exercises after your run/walk not before. Use a 15 minute walk or slow jog as your warm up. Also, afterwards and a couple of times a day I would do an IT Band stretch or better yet a foam roller!
After Long Runs: Keep moving for several minutes. Do not just sit down or collapse.
Two Weeks Before: Taper down exercise the following 2 weeks after last long run.
Week Before: Last week run just 1 or 2 miles, Tuesday, Wednesday and Thursday but no more after that till event (assuming it is Saturday or Sunday).
Afterwards: After long runs (more than 7 or 8 miles, I had a sport drink and an orange and chocolate milk. Very important to refuel with protein for your muscles. You need to refuel immediately after long runs and of course the race. This helps with recovery. Don't over-do-it though. Fruit, bagels, yogurt, chocolate milk, sports drink are all good choices.
My Night Before the Race: "To Do" List
Drink 4 – 6 oz water every hour.
No alcohol or caffeine no high fiber- Have a good dinner with plenty of carbs including salad.
Set out race day clothes and supplies. Get two outfits ready for the race: One for cold weather and one for warm weather if either is possible.
Pack stuff in Camelback pouch or get a belt with a pack.
Lay out socks, tights, shorts, shirt and underwear. Ipod, GPS watch,
Pin the race number to the shirt and attach the timing chip to the shoes. You’ll need four safety pins for race number. It has to be on outside so easily seen by race officials.
Camelbak Pouch – 6 packs of Gu, phone, Chap Stick, tissues, sunglasses, Glide.
Room Key
Charge Ipod Charge phone
Day of the Race: "To Do" List
Eat a high carb breakfast @ 5 am.
hour before, walk around stretch
30 minutes before, walk/jog for 15 minutes to warm up
Stretch IT band.
During the Race: "To Do" List
Line up
Run on inside
Drink water!!
Eat Gu or energy bar every 3 miles
Call who ever is waiting for you at finish line when your nearing the finish –
Think about crossing the finish line, positive mantras, visualization, prayer, etc.
Race photographers were closer to the end of the race and at the finish line - remember to smile even if you don't feel like it.
Finish Line: "To Do" List
Keep moving.
Walking and stretches are important now especially.
Drink a lot of sports drink then 4 – 6 oz every hour.
Eat protein
The Packing List
Running Shoes
Socks (anti blister and wicking)
Emergency contact list (phone numbers and email addresses)
Camelbak or insulated water bottle.
Glide stick
Shorts
Number (pick up at Expo with tags)
Under armor Shirt short and long sleeved
Phone
Ipod and holster
Power bars
Mittens
Sunglasses
Hat
Kleenex/wipes
Safety Pins
Sweat Bands
Eat your complex carbs! Carbs are your bodies fuel especially while running. Simple carbs are things like crackers, white bread, potato chips, etc and break down different than complex carbs. Complex carbs like oatmeal, brown rice and sweet potatoes, help build glycogen in your muscles (what gives them there fuel).
Sluggish
I have been asked so many times about tips for starting to run and choosing a healthier lifestyle with eating. I've basically said the same things to everyone but I feel I could put it to good use and just blog about certain things. As if I think I would have time for that though. Running lately has taken a roll on my mental state. I've been almost dreading the run as I feel guilty for leaving my kids to run. It's literally all I do. I see on my kids face they miss mommy. I try to include them on my runs outside every chance I get but the weather hasn't been too cooperating forcing me to run on the tredmill. Hopefully I get out of this funk soon. I've been lucky to not get an Injury. I've been using Panaway oil on my legs to help with with soreness. I also use my foam roller daily!! The training is really starting to pick up with heavy mileage so I'm sure I will be blogging more. Oh and stretching is a must before and after! With all the tredmill runs I've been doing the muscles are hitting the same spot so very important to stretch!
Saturday, April 5, 2014
Pounding the pavement
I am slacking on keeping up with journaling! A lot has been going on in the family and with being a family of 6 my downtime really is just sleeping haha!! I do use an app on my phone to record that runs that includes how the weather was what shoes I wore how I felt how much I weighed in at. I am at a standstill right now. I really don't know if I'm trying to lose weight or not. I surely loved seeing a smaller number on my scale when all I did was run. But now that I do some strength training with this cardio, I am gaining muscle and the scale is freaking me out big time. I do feel healthier though and that's all that matters. My last week of running hasn't been great either. I was not in the right mindset I feel a cold coming on and it just really slowed me down. I even skipped a training day and it was an easy 3 mile day I was scheduled to do. I just wanted to rest. Today came time for my 12 mile run and even though I felt absolutely awful from not getting more than 4 hours of sleep due to my son sleeping with me and kicking me all night, I still managed to get the job done. I am not one to run outside if it's not like 40 degrees or warmer. Well today was 21 degrees and a horrible wind was blowing and I told myself I'm just going to dress in layers because my mind can't handle the tredmill any longer I need fresh air! I feel so cooped up here!!! I wore my kayanos and camelback and cranked up the tunes and took off. I ran to nicolett and back. The first half of the 12 was super slow and wind right in my face. A lot of little hills. At the halfway mark I ate a honey stinger energy bar. I figured turning around wouldn't be too terrible cuz I was in the wind the whole time. Wrong. Wind shifter and was even worse on my last 6 miles. I can't even put into words the emotions felt during the last 6. Am I glad I did it? Of course I never regret a run. I just wish I was feeling better. At mile 10 a song came on my playlist that reminded me of my grandma and two yellow finch flew rigtb above my head. This made me tear up because my grandparents favorite color was yellow and it was just those two birds alone in the sky above me. That alone was enough to push me my last two miles. I finished my 12 but still had about a half of a mile left until my house and it was freezing outside so there was no way I was walking so I just continued to run home. My final mileage was 12.76. A journey well worth it.
Friday, March 21, 2014
10 mile weekend
I've been updating my app that I use for running everytime but forget to blog about it I wish there was a way to just share from it to google. The runs have been fairly easy and all done on the tredmill still unfortunately. My pace has been slow but that's ok for now. My longest run to date had been 6 with 9 coming up this weekend. The snow is melting and today will be 40-45 degrees so I will def be running outside! I am thinking about starting a running/walking club in new Ulm but not sure how to go about that. I'll look Into it more.i really love helping people with fitness and want to shRe what works for me as far as exercise and eating. It's been bothering me to see online posts about people taking pills for exercise weight loss or doing some crazy diet.!i keep my mouth shut about it but one time I might just go off lol. Proud that my dad has been exercising and telling me he walks 2+ miles. So awesome! It's been crappy weather of course here so ill be doing my long weekend run of 10 miles tomorrow on the awesome treadmill. Die. Oh well though hopefully by next MONTH it will be nice enough to run outside I want to push Logan in a stroller sooooo bad. Did squats yesterday and my god I can't move my legs good thing today is rest day because I don't know if I would be able to run tomorrow.
Thursday, February 27, 2014
Week 2 marathon training
The last two weeks running training have been great to summarize. Most of the runs I e been really easy I love that I only do 3 during the week and a long one on the weekend. By the weekend I'm ready for a long run. I started out in my new shoes kayanos and I absolutely love them by far best shoes so far. During the week I am running in my new balance shoes they are ok but total different feel than my kayanos. I am really looking forward to my 7 mile this weekend. Last weekend I had 6 on tread cuz this is a never ending winter. The first four miles were fine and then I didn't feel hydrated so had to stop a lot for water. I have been dodging getting sick so that's a plus. Kind of been bum I g about my weight but I need to remember the amount of miles ahead of me and plus I'm strength and core training so I know I gain muscle. My goal weight is 110 with a body fat percent of no more than 10-15%.
Thursday, February 20, 2014
Weekly recap
Ive decided I'm going to still blog about my running but not everyday. I will do a weekly recap. I already use an app that tracks my weight miles feeling etc so I will just update once a week . I decided I only wanted to weigh in at ten start and finish but now I think I'll do it once a month.
Monday, February 17, 2014
First official marathon training day
Today was the day! The first official marathon training day has arrived. It was only a brisk 3 mile run but it was more significant than any normal 3 mile run for me. It was a sense of accomplishment and power. Adrenaline even went through me with each step. I am really doing this. The next 18 weeks will be my best/worst of times:) had to run on the tredmill of course for a good month probably because of all the snow and cold outside here in MN. Here we go!!!
Saturday, February 15, 2014
Last unofficial training weekend
Today was the last weekend that isn't counted towards our marathon training. Had to do 6 today and with our internet going out it was a frustrating run. Eventually it started working so I was able to watch a movie while I ran. Foot still hurt at the bottom so going to massage it today with some stretching. Super excited for Tuesday official training starts. No excuses. Oh and I am weighing myself once at start and once at the end. Muscle weighs more than fat so I'm going to measure body fat percent.
Friday, February 14, 2014
Last unofficial week
This week has been an off week with last week having to do our long run on Friday because we left for the cities for the weekend. Then after we returned,Monday was a rest day, ran Tuesday in the new shoes I purchased ;brooks adrenaline. The shoes were digging into my foot and I don't think I stretched enough of it could be from doing so many squats I ended up hurting my hamstring. Took Wednesday off and ran three miles in my old brooks trance 12 shoes. Run went great just a slow run. Going to run again tonight and then 6 tomorrow. Returning the shoes and hoping to get something that fits better! Official training starts next week! Ahhhhh!
Tuesday, February 11, 2014
Ready for my last off training week
After buying two new pairs of shoes specifically for training for my first marathon I am so excited to get back into running this week. Training officially starts next Tuesday so I'm using this week to mentally prepare:) I deserve to run. I love the feeling of goal setting and being dedicated. I like to know what's coming and what I'm working towards. I love the routine. I watched a video of two women literally using every fiber of their body to preserve and finish what they set out to do and that pushes me harder. http://youtu.be/MTn1v5TGK_w
I am ready to take on anything.
I am ready to take on anything.
Sunday, February 2, 2014
6 miles
Ran 6 miles on the local track instead of the treadmill. I am glad I did this because now I know I will NEVER do that again. The constant lapping around in circles put so much pressure onto my feet and hips. I also used my gps on my phone and it was about a mile off! So I really couldn't enjoy running because I had to count my laps I did. I would rather run on my treadmill and watch a movie on my iPad than run on a track again. Can not wait to run outside again!!!! Today is Sunday which means its a cross train day. We only have Haley so we are taking her swimming. Should be super fun!
Thursday, January 30, 2014
Was looking forward to my three mile run today. Was super easy I always want to keep going but I'm going to follow my training plan. So I don't over do it. I'm making healthy banana and milk and peanut butter blend. Yummy!! Can't wait until Saturday six miles on the track and not tredmill.current weight 117.
Wednesday, January 29, 2014
Thought about picking certain people that I dedicate my miles too. I've seen others do this and it looks fun and motivating. Here's my list:
1.steve
2.dad
3.mom
4.athena
5.haley
6.corbin
7.logan
8.grandpa melzer
9.Erin
10. Matt
11. Steve's dad
12.steves mom
13.nephews
Tonight's miles are 3. To start the list each mile will be run for them. I really have been thinking about trying to raise money for my first marathon. Maybe ill do a little more looking into that. Who knows.would be cool though.
1.steve
2.dad
3.mom
4.athena
5.haley
6.corbin
7.logan
8.grandpa melzer
9.Erin
10. Matt
11. Steve's dad
12.steves mom
13.nephews
Tonight's miles are 3. To start the list each mile will be run for them. I really have been thinking about trying to raise money for my first marathon. Maybe ill do a little more looking into that. Who knows.would be cool though.
Tuesday, January 28, 2014
Had three days off because I switched my long run this weekend back to a Friday scheduled day off due to a busy planned weekend. It was driving me crazy not running yesterday.todah I did 3 miles and had a sore hip and had to wear my old under armour shoes because my running ones were left in the car so were frozen! A tough run took it super slow...but I did it! No excuses.
Monday, January 27, 2014
I ran 6 miles at the gym on a tredmill this last weekend due to the fact my daughters 9th birthday party was held at our house on Saturday so I knew I would be super busy. I'm always super busy so I like the fact that if I have a set amount of running miles I need to hit per week I can adjust accordingly. Running my "long run" on Friday (usually run them on Saturdays) caused me then to go without running on Saturday and Sunday is a cross training day and today,Monday, is a rest day. I'm kinda going into a panic state without running lol. For cross training yesterday, we planned on going swimming with the kids. We went to manakto but the swimming pool was closed due to the fact it was a blizzard outside! We did some core training at night so I felt a little better about doing that! I bought the hal higdon marathon training app so I am very excited to start using that!!! Start "official" training February 16th. As I said, today is rest day so I did core work during naptime and will do glutes tonight before bed.
Thursday, January 23, 2014
What works for me & my "birth" story
Here I will start with my training logs,expressions/emotions, basically just an all around journal about my fitness journey. When I first started to get into running (5ks) I really didn't know anything about it and thought I could just get out there and go. Didn't know about supplementation,nutrition,tapering,cross training,etc. The big eye opener for me was the dreaded wall every runner hits. Most say it happens when your body runs out of your sugar level and you have a mental breakdown. Mine just so happened to be when training for my first half marathon. Early into the training too! When we did our 8 mile run in Mankato I knew around 6 miles I am starting to losey sense of focus. At about 7 miles I had to walk and actually stop and regain my focus and I ended up crying about nothing really! I was strong and just finished out the 8 miles. It was the hardest thing I've ever done...any mile after that was "easy" and a fee have been tough but not nearly as bad as that 8 mile was. I believe I needed to hit that and experience that to keep me going forward and to believe In myself. I don't know everything theres to know about running but I will tell you what works for me.
1. Plan your route. There is no worse feeling than thinking you will end up at your doorstep only to find our you still have a half a mile left and end up doing laps around the neighbors house!
2. Have your "entertainment" ready. In this case I'm talking about music but when I do tredmill runs I hate not having whatever I'm going to each all set up and wasting time browsing through a movie selection on my iPad. When I use my music outdoors I found that having my spotify playlist set up with a list running songs helps. Although I need to add more songs if I'm doing a marathon. I've been using true same playlist for months and end up skipping half the songs because I'm burnt out on them!
3. Mantras. I think I can I think I can. When my music starts to annoy me(trust me you will eventually just want to run for a bit without it in quiet!) I need to get inside my head and give myself the extra push. I have literally talked out loud to myself. I will say extremely funny things and thank god my husband wasn't near me while I did. I think I have said "you birthed 2 babies keep going" "why would you quit now you have come this far" I don't recall exactly what I have said but I do remember just basically yelling out loud at myself. I recall one run a car passede as I was talking to myself and they started laughing. Oh well, saw them for a second and was on my way!
4. Hydrate,Carbs,limit Alcohol. (I stay clear of alcohol all together when training).drinking plenty of water and sports drink(watch the extra sugar and calories though!). I have found drinking have my body weight for ounces of water is what works best for me.
Every runner has a "birth" story. I would like to share mine.
For years, I would go to the gym, workout but not really know what I was doing there. I more or less used it as an alone time away from the kids to get some space from all the stress. In 2009, I started to really want to use the tredmill because I didn't have time for the classes the gym would hold due to kids,work,etc. I signed up for my first 5k just for a fun run with a couple friends. No training. Just got out the and did it. The time I got (33:00) wasn't awful for no training. Although that's not what running should be about. Oh my goodness I wanted to die that day! I had no idea why I would punish my body like that! I was sore In places I never knew exsisted. Running is crazy. After about a year I decided I needed to get back I to shape after having my son. I then started using the gym for that purpose. I actually found myself enjoying the 1 mile runs I would do. I would set little goals like add a minute to your run. I did a few more 5k races with friends that year. Never anything beyond that though. After meeting my husband who also wasn't much of a runner but did a little bit, we decided we wanted to share this experience together not only for ourselves but to set an example for our kids. We trained for a 10k whih is the furthest either one of us had ever done. We were beyond proud. Fast forward a few months and we decided to test our strength and sign up for a half marathon! Not knowing the journey ahead of us, we took on that challenge. It is indescribable.the process your body and mind go through. Incredible. I love the feeling and that has what pushed me to sign up for another half. And now after doing that, we want to do our first full! I am so crazy about running now no one but runners would believe me. The sense of relief it gives me after taking a day off(and trust me I totally feel off on our scheduled days off!) I get jealous when I see others outside running. I now brush up on others advice about running,nutrition,shoes,meals,books,movies. Basically anything involved with running. I hope to continue to inspire my children as they see what mom and dad do.
1. Plan your route. There is no worse feeling than thinking you will end up at your doorstep only to find our you still have a half a mile left and end up doing laps around the neighbors house!
2. Have your "entertainment" ready. In this case I'm talking about music but when I do tredmill runs I hate not having whatever I'm going to each all set up and wasting time browsing through a movie selection on my iPad. When I use my music outdoors I found that having my spotify playlist set up with a list running songs helps. Although I need to add more songs if I'm doing a marathon. I've been using true same playlist for months and end up skipping half the songs because I'm burnt out on them!
3. Mantras. I think I can I think I can. When my music starts to annoy me(trust me you will eventually just want to run for a bit without it in quiet!) I need to get inside my head and give myself the extra push. I have literally talked out loud to myself. I will say extremely funny things and thank god my husband wasn't near me while I did. I think I have said "you birthed 2 babies keep going" "why would you quit now you have come this far" I don't recall exactly what I have said but I do remember just basically yelling out loud at myself. I recall one run a car passede as I was talking to myself and they started laughing. Oh well, saw them for a second and was on my way!
4. Hydrate,Carbs,limit Alcohol. (I stay clear of alcohol all together when training).drinking plenty of water and sports drink(watch the extra sugar and calories though!). I have found drinking have my body weight for ounces of water is what works best for me.
Every runner has a "birth" story. I would like to share mine.
For years, I would go to the gym, workout but not really know what I was doing there. I more or less used it as an alone time away from the kids to get some space from all the stress. In 2009, I started to really want to use the tredmill because I didn't have time for the classes the gym would hold due to kids,work,etc. I signed up for my first 5k just for a fun run with a couple friends. No training. Just got out the and did it. The time I got (33:00) wasn't awful for no training. Although that's not what running should be about. Oh my goodness I wanted to die that day! I had no idea why I would punish my body like that! I was sore In places I never knew exsisted. Running is crazy. After about a year I decided I needed to get back I to shape after having my son. I then started using the gym for that purpose. I actually found myself enjoying the 1 mile runs I would do. I would set little goals like add a minute to your run. I did a few more 5k races with friends that year. Never anything beyond that though. After meeting my husband who also wasn't much of a runner but did a little bit, we decided we wanted to share this experience together not only for ourselves but to set an example for our kids. We trained for a 10k whih is the furthest either one of us had ever done. We were beyond proud. Fast forward a few months and we decided to test our strength and sign up for a half marathon! Not knowing the journey ahead of us, we took on that challenge. It is indescribable.the process your body and mind go through. Incredible. I love the feeling and that has what pushed me to sign up for another half. And now after doing that, we want to do our first full! I am so crazy about running now no one but runners would believe me. The sense of relief it gives me after taking a day off(and trust me I totally feel off on our scheduled days off!) I get jealous when I see others outside running. I now brush up on others advice about running,nutrition,shoes,meals,books,movies. Basically anything involved with running. I hope to continue to inspire my children as they see what mom and dad do.
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