One last "Long Run"

"Be unrelenting. If you don't believe, then who will?" -Kara Goucher

Heading into a race you always wonder: did I train enough? Could I have worked harder? What could I have done differently? Am I ready? Can I hit my goal?

If you are thinking this, you are not alone.  As runner's we are based on individual success. This allows us to put a great deal of pressure on ourselves.  Our outcomes are determined by our work, our preparation, and our execution.

Just breath. Trust in your training. And take one mile at a time.

"If you have the courage to fail, then you have the courage to succeed." -Shalane Flanagan

This is something I deal with a lot.  I put a great deal of pressure on myself and often forget about having fun with running.  I want to be the best I can be at this sport. I am one of the most competitive people I know (ask my boyfriend).  But with all of this I go through ups and downs with my confidence levels.  I am new at running, and after only completing my first marathon only 5 months ago, I have a lot to learn.  I try to gain something different from every run, every workout, and every emotion I feel along the way.

Saturday was my last "Long Run" before my next marathon.  I will start tapering the next 3 weeks.

17 miles that felt at a rather easy pace for me.  I felt pretty strong for the majority of the run.  I was lucky to be able to complete this run back on a trail which is relatively flat with a few small hills.  I learned last marathon training that I could not continue to do my long runs around my neighborhood because the hills are so drastic that it was killing my legs.

Sunday: Homemade whole wheat apple pancakes for breakfast and homemade "healthier" Greek yogurt mac and cheese.  Love experimenting in the kitchen with good food and fresh ingredients.

Monday: Recovery run, lots of stretching, hip mobility, and core work.

 Keep on running.

Keep your head up.

Prepare for YOUR race.

On your left.

Less than a month until my next Marathon

My next marathon is officially less than a month away.  I will be running the Columbus Marathon on October 19th.  The nerves and excitement are beginning to set in.  My training started off pretty bad with severe IT band pain that I developed shortly after my last marathon in May.  That has put my training behind quite a bit.  Despite that I hope to finish with a PR and more experience under my belt.  I have learned so much from December when I first started training for marathons.  I know that in time my knowledge and experience will only enhance my performances.

Monday:

Pretty chilly out for my nice 6.5 mile run through my neighborhood.  I finished off my run with hip mobility exercises.

• Single leg balance (10 each leg hold for 5 sec)
• Leg raises (30 each leg)
• Clams (40 each leg)
• Hip raises (20 each leg)
• 4 way hip (10 each way x2)
• plank (3 minutes)

Tuesday:

Completed the same workout as previous weeks. Won't bore you with the details but check it out if you missed it.

Wednesday:

Stretch, rest, walked about 1.5 miles, and stretch again.

Thursday:

Usually do some sort of tempo run on the track, but some football game was going on at the high school track near my house.  Although frustrated I had to alter my run, I decided to do 6 miles at just around my half marathon pace.  Again through the hills of Mt. Lebanon this was still a tough run for me.

Also got a nice surprise in the mail today from CLIF.  They are one of the sponsors for the Columbus Marathon and are providing the Pace Team for the Race.  They sent me a package with some post workout protein, a CLIF shot (during), a hydration packet, a traditional CLIF bar, and their energy Blocks.

To all who are running a marathon this fall---keep your head up and stay focused.

On your left.

Tempo Thursday and a 20 miler

A quiet track. Just how I like it. 

Tempo Thursday:
Took a nice light jog and dynamic warm-up from my house to the high school track (about a mile).

My goal for this tempo run was to prove to myself that I could be 'better than the last mile'.  I like this concept because when you think you've just pushed yourself as hard as you could go, you end up surprising yourself.  In any run I do, unless I warm-up for about 40 minutes, my first few miles are my slowest.  I can't seem to get out of that rut, but luckily for me, I typically have many miles after to make up the time.

Here is how my 'Better than the Last Mile' run went:

My legs were pretty heavy and still a bit sore from Tuesday's workout, but I pushed through this one nicely.  After yelling at myself at mile 2 for not being better than my last mile, I proved to myself I am a lot faster than I sometimes lead myself to believe.  Strangely enough, my body feels in most control and comfortable around the 7:10 pace, but my conditioning and strength is not there yet to maintain that pace for a distance run.  This is what I strive for though.  

Friday:

Nice long stretch (2x) and rest.

Hello 20 Mile Saturday:

Woke up at 5am to eat, foam roll, and stretch before traveling about 30 minutes to an entrance for the Montour Trail.  This was my first time on the course, and I must say, it is beautiful.  At that hour it was not crowded, very quiet and peaceful, and tons of restrooms.  To be sure I hit my 20 mile mark, I ran 10 miles away so I had to complete the 10 miles back to my car.

It was tough.  The first 14 miles I felt great. 16 and 17 were so-so, but when I hit 18 I mentally was challenged.  My legs ached, I was out of water, and I had entered the part of the trail where the trees no longer shaded the course.  I promised myself I would slow down, but not stop.  The final mile was off the actual trail, at a conjunction that led to Peter's Park.  I downed a Gatorade and banana at the finish and luckily my boyfriend lives close enough that he came to drive me home.  

Positives:  

• I mentally conquered that run.  My mind drove me further than my legs would have on their own.
• I tested out my race outfit to be sure there was no rubbing, and it was comfortable.  Loved it.  I was apprehensive trying the Nike Epic Run Boyshort, but they didn't move the entire run.  They were less restrictive and fit my body type better than typical running shorts.
• I found a new trail I will definitely take more advantage of in the future.

Enjoy your training!

On your left

Short Run, Fun Workout, and a Yoga Session.

A throwback to my favorite place to do post run abs and stretching (my parent's backyard)

Monday:

Really light 4.5 mile run.  Kept a nice easy pace and threw in some strides to really loosen up my legs. Came home for an ab workout.

• Roll Outs- 10 down the middle, 10 to each side (2x)
• Single leg hip raises (15x2)
• Supermans (15x2)
• Bicycles (15x2)
• Alternating Leg Raises (15x2)
• Dragonfly (10x2)
• Russian Twists (50)

Tuesday:

• Warm-up, 1 mile warm-up run to the track.
• Ladder Work-out (10 yard ladder, jog back)

• 1 leg in each (2x)
• 2 legs in each (2x)
• Side high knees (2x)
• Single leg hops (2x each leg)
• Hops 2 feet in 2 feet out--hopscotch style---deep squat (2x)
• Squat hops (2x)
• Squat hops lateral jump (2x)
• Side the side hops (skiers) (18x2)
• Squat stair jumps (11 stairs, 2x)
• Push-up stairs (with feet on the ground lean up a set of stairs, do 2 push-ups, in your extended position hop your body up to the next stair, repeat until you reach the top)--8 stairs (2x)
• Single Leg Squats 
• 1 mile quick walk home- dynamic stretching along the way
• 2 min front plank (2x)

Wednesday:

Do you have a workout you are embarrassed or shy to do in front of people?

Well, I do...Yoga...

I did Yoga in front of other people one time.  I was so embarrassed.  I was falling all over the place.  I was tangled up in my legs, and I gained nothing from the workout. I was too worried about what others thought, and how I was not as good at it as everyone else that I never did it again.  I love yoga, but I am bad at it. I am not that flexible (I mean I can touch my toes), and I am not that graceful.  

I get so tense from long hours at work, and then long hours of training and running.  I stretch everyday, and I often incorporate Yoga moves I found online.  Today I did a routine I absolutely love doing.  It was created specifically for runners, and it is quick and easy to follow.  The best thing about it...you can do it in your own living room where no one else can see you. Enjoy!

 http://www.runnersworld.com/power-yoga-for-runners

Long Run Routines- Prep and Recovery

Today Inside the Athletic Grind will publish my article on the What is recovery? .  It got me thinking about how as runners or athletes we all have our own routines.  What we do leading up to a long run or a game. What we do after.  How we rest and recover for the next one.

As a college soccer player our schedule typically consisted of game Friday night and a game Sunday afternoon.  So I quickly learned the importance of recovery.  What I did after the game Friday and how I actively recovered Saturday determined my performance on Sunday.  The same concept translates into my running routines.  The better I cool down and recover after a tough run, the better my legs feel for the next one.

I am still learning a lot about the sport of distance running, and I am sure my routine will change many times before I have it perfected. However, I decided to share with you my long run routine. Everyone's body works differently, and this is what I found works best for me.

My long runs are almost always Saturday mornings, but my prep starts Friday morning (or does it ever really end?)
*all of the eating times are estimates based on my schedule at work

• 5:20am wake up. Get ready for work. Stretch while I'm getting ready.
• 6:20 am eat small meal (whole grain cereal and almond milk)
• 8:30 am eat snack at work (bagel peanut butter or oatmeal with peanut butter)
• 10:00 am eat another snack (fruit or veg)
• 12:00 pm lunch (another veg, carb, protein, fruit)
• 2:00 pm snack (carb and protein)
• 6:30 pm dinner (3 part carb and 1 part protein)
• 9:00 pm snack (graham crackers or small bowl of cereal)
• 9:15 pm- 5:30 sleep

Saturday morning:

• 5:30 am wake up. Eat 1 egg, 1 piece of toast, bowl of cereal with almond milk, coffee
• 5:45 am- 6:45 am go back to sleep
• 6:45 am to 7:30 am get dressed, grab my things, warm-up
• 7:30 am start my run. (I take a GU with water about every 45- 50 minutes of running)
• Finish my run.  Walk and light dynamic stretching for about .25 miles.
• Drink about 12 oz of water. Continue stretching with longer holds.
• Make a protein shake (1 scoop)
• Foam roll anything that seems to be bothering me.
• Stretch for another 5-10 minutes
• Long shower (applesauce if my stomach is upset)--at this point I ice anything that is nagging me
• bread or bagel with peanut butter with more water
• Legs up in bed
• 1-2 hours after I finish I eat a complete meal

Recovery continues the rest of the day by activating my muscles by walking and light stretches.  Plus if I'm lucky (I get a message from my loving boyfriend). I make sure I drink enough water and continue to eat often and healthy throughout the day.

It's about keeping pace and letting your legs go

Saturday's long rainy run

After last weekends long run going so bad I knew I needed a week of building confidence.  The best way for me to do this is to focus on power and pace.  Before becoming a distance runner, I prided myself on being a quick and powerful runner.  This was a necessity for a soccer player, especially a defender.

Tuesday:
So Tuesday I went back to my roots and did an agility workout with some long sprints.

• Run to the local high school track (0.5 miles)
• Dynamic warm-up (10 min)
• Ladder work-out (10 yard ladder, jog back)
• 1 foot in each (2x)
• 2 feet in each (2x)
• Hops-both feet in each (2x)
• Hops- right foot only (2x)
• Hops- left foot only (2x)
• Side shuffle (2x)
• Side shuffle high knees (2x)
• 2 feet in 1 foot out (2x)
• Hops 2 feet out, 2 feet in (hopscotch style-2x)
• Squat hops (2x)
• Side to side hops- 10 yard burst 
• Quick feet -20 yard burst
• two feet 20 secs lateral
• two feet 20 secs horizontal
• single foot 20 secs lateral (2x)
• single foot 20 secs horizontal (2x)
• 100s x 4
• 400s x 2
• Light jog back home (0.5 miles)

Wednesday:

Light 2 mile shake out run.

10 minute abs and push-ups

Stretch out

Thursday:

Tempo Run: 

10 minute dynamic warm-up

4 miles at 7:34 pace

Cool down

Stretch

Saturday:

My focus for my long run this week was pace and not distance. My goal was to run a half marathon at my Goal Marathon Pace.

It rained pretty much the entire run. But the positive was that it was a lot cooler and less humid than my previous long runs.  I reached my goal and felt good the whole run. I just let my legs go. I wasn't focused on saving energy or worried I wouldn't get through the run. I don't even remember looking down at my watch until about mile 11 to make sure I was on pace.  

I ended the week with a little over 27.5 miles.  Time to recover and prepare for next weeks 20 miler.

The Ups and Downs of Training

Rolling out after my run. Make it a habit.

If training were easy...then would crossing the finish line feel the same?  Would setting a PR feel the same?

The simple answer is no. We all run for many reasons.  Some for health, some for a good cause, some to fulfill a competitive nature, but whatever the reason, we do it.  Through it all we endure the aches and pains of training, the broken toe nails, the dehydration, the exhaustion, but we all have our reason for why we do it.  Our reason is what pushes us through the ups and downs of training.  Then we cross the finish line, and the rush of emotion we feel is evidence enough that it is all worth it.

This past week I faced a few ups and downs in my training--mostly downs.  I was sick earlier in the week which lead to low miles and fatigue. My long run on Saturday was just bad.  My legs felt good for the first 10 miles, but I could feel my body beginning to cramp up and pain shot through my legs.  The humidity was playing a huge factor in my fatigue.  Plus the remnants of my cold lingered in my ear, nose, and throat.

I quick vomit on mile 14 was my sign to start running back home.  This feeling is definitely not something you want to feel less than 2 months until your next race. The week had shot my confidence. My legs were heavy. I was gasping for air.  My last mile home I had to remind myself why I do this.  Why I put myself through this pain.  I continued home, showered, and put the run behind me. I knew I could not dwell on what had just happened.

I rested Sunday.

Today I headed out on a challenging Up and Down Coarse with no music.  I wanted to focus on my footsteps and my breathing.  I did not want the distraction of music.  My goal was to run off just my motivation and just relax. I took the 8.5 miles slow and steady as I climbed the hills. Focusing on my stride and my controlled power up and down the hills.  I felt good. My confidence began to slowly creep back.

Confidence plays a huge factor in running and in life.  We must believe in our capabilities in order to succeed.  Fear of our inabilities will only set us up for failure.  We must prove to ourselves that through our hard work, determination, and focus that we can confidently conquer challenges that may arise. 

Keep running.

Believe in yourself.

On your left.

10 Things About Me Challenge

I was tagged by Missie at www.melissahalerz.blogspot.com to write 10 things about myself.  Here goes nothing.

1. My athletic life started when I was 3 when I started playing soccer (my first love).
   
2. My first reason for becoming fit was so I never have a reason for a coach to take me out of a soccer game. After college soccer I decided to take up running.  I am now training for my second marathon.
   
3. I have a cat named Watson.  Named after both Watson and Crick and Sherlock Holmes' trusty sidekick.
   
4. I write for a website Insidetheathleticgrind.com  where I am able to tie my two passions, fitness/health and science, together.
5. I am a vegetarian.  I haven't had red meat in over 9 years, and I haven't had chicken in over 3 years.
6. One of my favorite books is Catcher in the Rye.  I left my only copy in our rental car when my boyfriend and I were traveling the coast of California.  I hope someone else is now enjoying it.
7. While most women collect designer heels and flats, I collect running shoes and Vans.
8. My boyfriend has become my best friend, my biggest fan and supporter, and best friends with my cat --I could not ask for more.
   
9. I am from a small town, and I hope my parents never move.  I love knowing I can always go there to retreat from a somewhat hectic life.
   
10. I have big dreams, both athletically and in my career.  I am motivated by these dreams, and I know that one day I will write a book of my journey. Stay tuned!

Thanks for the Challenge Missie. 

When to rest and when to run??

Via Flickr

As runners we run through rain, snow, sleet, humidity, stuffy nose, and sore legs.  We hate to miss a run, and we hate to cut a run short.  However, there are times when resting means getting back to 100% quicker.  The tough part is that fine line that separates when to rest and when to run.

This back and forth battle with your head, your body, and your motivation will drive you crazy.  No, I'm sorry I do not have the answer, but I will share with you a few tips I have learned to follow:

• Any illness from the waist down- do not train.  This means stomach aches, lower back pain, but this does not mean menstrual cramps.
• Any signs of fever or increased heart rate- do not train.  This means your body is already working hard, and you do not want to take energy away from that process by training.
• Dehydration or malnutrition- do not train.  Often when we are sick we do not eat properly, and our bodies dehydrate naturally.  Do not train until both of these have been addressed.
• 80-90% rule.  There is that day when you are starting to feel better but have some lingering symptoms- I call this the 80-90% Day.  My advice is try it.  Go for a light run, start out slow, and make adjustments based on how you feel.  BUT never reach your max and keep it light.

After my run Monday I ended up getting worse and worse.  I came home from work Tuesday (did not train) and slept about 4 hours. Woke up to eat and went back to bed for another 7.5 hours.  I stayed hydrated and ate even though I wasn't feeling it.

Today was my 80-90% Day.  I went on a very light run and stretched out after.  If I am 100% tomorrow I will get back on my normal routine.

Labor Day Weekend Runs

I headed home for the day Saturday so I decided to take advantage of a local trial I had never run before.  I wanted to change things up for my long runs, because the hills in Mt. Lebanon are beginning to wear my legs down.  I completed just over a Half Marathon through the trails of Twin Lakes, Greensburg, PA.

It was a nice easy run for me.  I never at any point was gasping for air or needing to stop.  I wanted to keep a nice slow pace despite my excitement for running in a new place.  My legs definitely felt it afterwards, but I rewarded myself(rather my mom did) with a nice frozen Skinny Vanilla Latte with a Protein Shot from Starbucks.  

I ended up finishing just over 100miles for the month of August.  This is about 30 miles under where I would have liked, but IT band issues held me back from accomplishing that.

After resting Sunday and enjoying some down time, I ran a nice light 5.3 mile run around my neighborhood.  I started to feel sick so I headed straight to the store for some Vitamin C and throat lozenges. Fingers Crossed.