8 Helpful Tips to Get You That PR

So much goes into training, both physically and mentally that after months of preparation and sacrifice, crossing that finish line is a feeling like no other!  We all decide to run races for different reasons.  Some to keep the weight off and stay in shape.  Some to prove to themselves they can do it.  Others love to run with friends and family for more of a fun, social event.  And some do it because they like the competition, with themselves and others.  Regardless of the reason we begin training for an event and despite how competitive think we are, or are not, one thing is certain for every runner...PR's are AWESOME!  [In case you are newer to running, "PR" stands for personal record.]  PR's show us what we are capable, they show us that discipline and hard work pay off, that we are both physically and mentally stronger than we ever thought possible.  PR's also give us a new lease on our running, it revitalizes what may have become stagnant and gives us new goals to reach for!
As a performance coach and avid runner myself, I am often asked for tips on how to get faster.  Just like any run training programming, there is no one-size-fits-all magic formula that works for every person and every event.  But over the years, I have managed to see some significant improvements in my own pace as well as in my clients', so I figured I would share a few things I have found to be helpful.

1. Be Ambitious, But Be Realistic
I know this may sound a little contradictory, but you need to have big, scary goals to shoot for.  Even though these goals may frighten you a little, they really are not too much out of your reach if you're willing to work!  So first and foremost, with running and any type of training, you have to set some action goals.  In an past blog post, I discussed the importance of S.M.A.R.T. goals and running is no exception.  Setting a goal too high will cause unnecessary stress in your training and potentially set you up for failure.  It could also lead to over-training, burn out or even worse, an injury (been there done that).  And of course setting your aim too low doesn't give you that edge you need to step out of your comfort zone.  After all, the joy in PR'ing is pushing yourself and making it happen!  Use some of your past events and training runs as a good litmus test for your goal.  Take some of your paces from your best training runs and consider how many seconds you could shave off each mile if you really pushed it out there.  Use some "reverse engineering" with a pace calculator to determine what your PR would be if you shaved off that amount of seconds per mile.  Now that you have set your goal, here are some things to do to make it happen!

2. Cross Train
I cannot stress enough the importance of cross training.  And I am not just talking about swimming, biking and other cardio.  Getting in the weight room has been hands down one of the absolute most important components of my increased pace.  Since incorporating strength and conditioning into my regular training, I have gotten leaner, stronger, more powerful and thus faster.  Runners often shy away from lifting, especially heavy, because they fear they will bulk, be too sore or don't think they have time for it.  None of which is true, trust me.  Strength training will increase lean muscle mass, improve bone density, and increase strength and power, all of which improve running economy.   Body weight exercises like squats, push ups, planks, lunges, etc., are all a great place to get started if you have never done a strength program, but eventually you will need to incorporate resistance with dumbbells, kettle bells, medicine balls, etc.  Remember, don't be afraid to lift heavy (for example: 4 sets of 6-8 rather than 3 sets of 15-20), push yourself in the weight room, not just the trail!

3. Check Your Nutrition
They old saying goes, "you can't out train a poor diet," and that couldn't be any more true.  As runners, we have a tendency to think "hey, I just ran 10 miles, I should be allowed to eat all the food."  Obviously it is vital that we are refueling our bodies, making sure we are replenishing all those calories we just expended, but we must do so with the right foods and the right balance.   A good example is when I trained for my first marathon back in 2010.  After each long run, I plowed through countless unhealthy foods, thinking it was all evening out.  I'm not one to pay attention to the scale, but as I noticed my clothes getting tighter and tighter, I knew I had probably put on a few pounds.  Race day came and went and I felt it went well for my first marathon, but at doctor's check up about a week later, I realized I had gained over 10 pounds during training!  That was a very humbling experience for me and since making adjustments to my nutrition, I have managed to keep my weight down and continually shave my time.  Be sure to eat real food, drink plenty of water and keep your portions in check..  Avoid processed foods, added sugars and alcohol.  Also avoid the urge to devour everything in sight after a long run.  Have your post run meal planned out and include tons of water along with the meal to prevent overindulging.  If you're still struggling with portions and nutrition, I highly recommend downloading the MyFitnessPal app to track your diet.  What gets measured gets accomplished!

4. Find Your "Om'
Long, lean, limber bodies are important for running, not just running efficiency but also recovery.  Yoga provides not just flexibility and strength, but it offers a connection to your body, mind and spirit like no other form of fitness can.  You became amazingly aware of your body through Yoga, thus learning how to better listen to and train it.  Yoga helps to increase range of motion, improve posture, increase strength and increase stamina, all very important for running and recovery.  If you have never done Yoga before, start of slow and gentle.  There are several resources online as well as DVD's you can try.  Consider attending a class at a local studio and don't hesitate to inform the instructor if you are new, so they can be sure to keep an eye out for you.  I myself, am a huge fan of Hot Yoga.  The high temperatures quickly warm up my muscles allowing me to get deeper into poses and the continuous flow of the class challenges and pushes me both physically and mentally.  Adding at least one Yoga class to your weekly training routine will offer great benefits for your body and mind!

5. Speed Work
Whether you run 7 minute miles or walk/run 14 minute miles, you are a runner regardless and can certainly benefit from speed work.  Speed work typically involves short but fast intervals of running followed by a recovery period.  Through a carefully designed program, you will be able to increase your stamina and speed, as well learn to tolerate both the physical and mental discomforts while racing.  The focus while doing speed work is to reach your anaerobic threshold, which requires you to run at a MUCH faster pace than usual.  Pushing yourself hard to reach this threshold will improve your VO2 max as well as your aerobic capacity, both very important for distance running.  Speed work, however does come with risks.  If not done progressively and properly, it can lead to over training and potentially injury.  Be sure to research speed programs before engaging in one and my suggestion would be to consider hiring a professional (see #7 below).

6. Recruit a Fast Friend
Running with someone who is a little faster than you and willing to help you push to reach your goals is a sure fire way to make it happen.  And the best part in doing so, is having someone to celebrate the experience with!  Of course, be sure to return the favor one day, by helping someone else get their PR too.  If you do not already have someone in mind like a BRF (Best Running Friend), consider joining in a local running group.  You're sure to find people to pace you and push you in large groups, plus they are a lot of fun!

7. Hire a Coach
Running and performance coaches are not just for the elite athletes.  Don't think for a second that just because you are not working towards Olympic status, you cannot enlist the help of a professional!  Coaches are available to offer guidance, programming, support and encouragement to runners of all ages, distances and fitness levels.  Running coaches will work specifically with your running needs and goals to train for a particular event.  From those goals, your coach will design a specific plan of action including mileage build up, speed work, tapering, etc., to help keep you on track safely and effectively.  A performance coach, like myself, will get you stronger, leaner, more powerful and of course, faster.  Performance coaches design sports specific strength and conditioning programming to target what is needed to take your "game" to the next level.  Again, we are not just for competitive athletes.  Performance coaches work with anyone looking to improve performance by building lean muscles mass, improving strength and power, increasing flexibility and improving aerobic capacity.

8. Don't Give Up
You've set your ambitious, yet attainable PR goal and you feel as if you are doing everything right to make it happen.  But for some cosmic reason, it just didn't happen at your last race, or the previous one even the one before that.  Now you're thinking your goal is too high, it isn't going to happen and you're just not the runner you thought you were.  DON'T beat yourself up and DON'T give up!  Maybe you were over trained, the weather was horrible, your head just wasn't in it, things happen...learn from them.  Evaluate the various factors of race day and the days leading up to it, that may have come into play causing you to come up short.  For the things you can control, determine what you need to do to change them, ie: footwear, attire, music, pace groups, training program, etc.  And for the things you have no control over, it's important you are equipped with the right mindset to deal with it.  You can't change the weather, there is nothing you can do when you are sick, sometimes courses are just way harder than we anticipated.  Being prepared, having a positive, no excuse attitude and just staying focused and persistent will sooner or later (hopefully sooner) get you that much deserved PR.  So no matter what, never, ever give up!

Hurdles, Highlights and High Fives: How I Prepare for Races

When I ran my first marathon back in 2010, I didn't put much thought into training other than following the beginner plan in Jeff Galloway's book, Marathon: You Can Do It.  At that time, I was working as a fitness manager in a ladies only gym, personal training and teaching up to four group exercise classes a day, leaving little time for much else other than running.  Despite being a fitness professional and knowing the importance of cross training, I simply ran.  Of course, having never done that type of distance before, my biggest goal was just to finish.  Eighteen weeks of training, several lost toenails, nagging knee and hip pain, a ten plus pound weight gain and a time of 4:42, I was officially a marathoner!  It certainly wasn't pretty but I accomplished my goal of finishing a marathon and that was all that matter...at that time!

Since then, I have learned so much.  I recognize I still have quite a bit to learn, but each event, from 5k's to marathons, I go in feeling much more confident because now I am much more healthy, physically stronger and mentally prepared.  Now I have much better finish times, experience much less pain/injuries during training and performance and I recover much quicker than I did when I first started.  Not to mention I also have a lot less anxiety and jitters race week and day.  Of course a lot of this comes with time and experience, learning how to train smarter and being better prepared over the years has helped tremendously.   It will continue to evolve, but here are a few key things I focus on to prepare for each race.

PHYSICALLY
Like I said above, in the beginning it was all about running and running only.  All that mattered was getting my miles in.  Pace was an afterthought, recovery was ice, pizza and a beer, and if anything hurt, I either rested it or just ran through the pain.  Over the years, I have learned the importance of better preparation and of listening to my body better.  I run events year round, but now I am selective about what distances I do when.  I also place a lot of emphasis on cross training, especially spending time in the weight room.  And last but not least, I recognize the importance of proper nutrition.

As gym owners and performance coaches who work with a variety of athletes ranging from youth to professional, my husband and I have designed a strength and conditioning program for me that revolves around my races.  I focus on increasing overall strength, power, speed and of course mobility and flexibility.  My programming involves a variety of exercises including Olympic lifts, functional movements, body weight exercises, power and plyometric movements.  I also incorporate Yoga into my training regimen at least once per week.  I love getting in the weight room and getting after it, pushing myself hard and seeing what my body can do.  I am the strongest I have ever been and it translates into my running performance.  And just like any good running program, as race day approaches, my workouts, especially in my lower body, begin to taper so that I will be ready to perform at optimal condition.  The days leading up to the race I spend much of my time in the gym foam rolling and focusing on mobility.

Hurdle Squat Jumps

Nutrition is an aspect of my training I am still learning quit a bit about, but I am much further along in my understanding that I have been in the past.  I use an app to make sure that I am taking in enough calories and the appropriate macro-nutrients.  I have always had a finicky stomach (I suffer from IBS), so the week leading up to an event, I keep my diet super simple and stick with foods I know and trust.  The day before the race and especially race day is not the time to try new foods, that's for sure!  I am a big fan of HoneyStinger products and LOVE their waffles as pre-race fuel.  Another must-have before a race is AdvoCare Slam.  The caffiene, aminos and B vitamins give me a great kick right before the gun goes off and throughout the race!

Race Week Essentials Recap: Tapper strength exercises to ensure muscles are rested and ready to go for the big day.  Focus on flexibility and mobility as well as rolling out any hotspots with a foam roller or lacrosse ball.  Keep my diet clean and simple, making sure I have enough protein, carbs and fats for optimal performance.  The day of the race, I am sure to have all my pre-race fuel ready to go.  NEVER try anything new the day of the race!

MENTALLY
I continue to struggle with my mental game.  I have a tendency to put a lot of unnecessary stress on myself for each race, regardless of the distance.  I try to get a good night's rest before, but anxiety not just for the run but for all the race day logistics keep me up.  I know what I am capable of, and I set my goals accordingly, but I still expect to push myself even harder the day of.  It is important that I remind myself that it is just running, and running is something that I am passionate about, but most importantly, it is something I truly enjoy!  So I always have a little talk with myself, reminding myself of my goals, and remind myself my most recent training runs and workouts.  And I always take a few moments to remind myself of how far I have come and how lucky and privileged I am to have the opportunity to go out and get to do what I do.  I am so lucky to physically be able to run, and to make the time to do so with my insane schedule.  I also feel lucky that I can afford this allegedly "free hobby" and am able to pay for the races, the running clothes, the fancy GPS watch, special running shoes, and so on!  Keeping all that in mind helps keep things in perspective and keep me focused.

In the week or so leading up to an event, especially a long distance one like a marathon or half marathon, I spend time figuring out the logistics of race day, making sure I know where to pick up my packet, where to park race day, what time to get there, etc.  A couple of days before the race, I start getting my gear together, making sure I have everything I want and need before, during and after the race.  The afternoon/evening before race day, I double check my "race bag" (the backpack I always keep my race gear in), take a flat mama picture to post for my Moms Run This Town page, and make sure my alarm is set for the first of many times before I go to bed!

The night before the race, I like to watch football highlights with my husband, who is the strength and conditioning coach for Apopka High School.  The Blue Darters of Apopka have been to the State Championship game for the past three years and have one it twice.  This football program is nothing short of amazing and is a true inspiration.  Despite facing so much adversity, these young men come together and put EVERYTHING out on the field each and every time they play.  Witnessing the relentlessness, undying will, determination, drive and heart these boys play with each and every game truly inspires me to go out and perform.  I know me running a half marathon pales in comparison to what these guys have accomplished, but getting to watch highlights of their amazing victories over the years certainly gets me so freaking fired up and ready for race day!

When the alarm goes off race morning, everyone is still asleep so I am careful not to disturb them.  I like to look in on my peaceful boys knowing that no matter how the race goes, they are still so proud of their mommy.  Coming home from an event and hearing them shout "Mommy, mommy, mommy!  Did you win, did you run really fast, can we see your medal!?!" always melts my heart.  They are my motivation and inspiration.  I continue to work hard and push myself in hopes to motivate and inspire them too!

Last, but certainly not least, one of my most absolute favorite things to do before a race is meet up with my lovely Moms Run This Town ladies.  I love the hugs, high fives and well wishes everyone has for one another.  My MRTT ladies are the most encouraging and awesome group I have ever been a part of.  Since joining MRTT two years ago, I have made so many amazing running friends and have learned so much about how amazing and supportive the running community truly is.  Our goals and paces all differ, but we all share a passion not just for running but a love for encouraging and cheering on fellow running mamas.  Once I get a high five and good luck from someone, I am officially ready to take on the race!

MRTT Seminole Co. Chapter before the Winter Park Road Race 10k and 2 miler

Pre-Race Essentials Recap: It's super important that I have everything prepared, if you plan to fail you fail to plan and that jacks up the pre-race jitters!  I remind myself that I am physically prepared, that everything I have done in the weight room, out on the trail and on the treadmill has prepared me for this event and I have to trust in my training and my abilities.  I remind myself how lucky I am to even be able to do this and that I actually enjoy doing this!  I remember all the greatness from my highlight watching and make sure several of those songs are ready to rock on my iPod!  And of course I have to get up with my MRTT gals for some pre-race pep talks and high fives!

We all have different ways of preparing for a race and it evolves over time.  The important thing is finding what works best for you, both physically and mentally.   Find the things that you know are going to help you preform at your absolute best, what is going to give you the confidence going into race day and what keeps you going when things may not go your way.  Recognize that we are lucky enough to get to run and embrace each run as a special gift we are giving to ourselves.  Happy running everyone!

Race Recap: USA Beach Running Championships

This past weekend was Mother's Day, and I had the pleasure of kicking off the special day with a great event in Cocoa Beach, then coming home to spend the day with the special little people who made me a mom.  I wanted to take a moment to recap this event and share my own experience from the race.

USA Beach Running Championships

I first heard about this event through my Mom's Run This Town chapter.  One of our moms posted a picture of the medal several months ago asking if any of us would be interested in participating with her.  After seeing the beautiful sand dollar medal, I immediately jumped online to sign up.  They offered two distances, a half marathon (13.1 miles) and a 10k (6.2 miles).  Now, typically I am a huge fan of half marathons and figured I would sign up for that distance.  However, despite running several off road events, I wasn't quite sure if I would be up for the whole 13.1 on the beach.  I knew the terrain would be a bit of a challenge but honestly, my biggest concern with the half marathon was my attention span, or lack thereof, hehe.  I feared that I the out and back shore line course would quickly become daunting, and so I went ahead and signed up for the 10k.  I am grateful I made that decision for multiple reasons I will get to soon.

In the weeks leading up to the event, I suffered from some serious allergies and a sinus infection.  I thought I finally kicked the sinus issues until about 3 days before the race when I began to feel bad again.  The night before the race I felt horrible and even considered not running.  But I figured I could still go and just do the best I can.  Cocoa Beach is about an hour and twenty minutes from Altamonte Springs, so I had to wake up around 4:30am and hit to hit the road by 5am.  Other than several dollars in tolls, the ride was relatively easy and quick and I arrived with enough time to pick up my packet, use the ladies room and even see the sunrise!  Fortunately, a member of MRTT had picked up my packet for me the Friday before, but from the looks of it, packet pick up seemed to be quick and easy.  There were quite a few port-a-potties as well as indoor restroom facilities, so the typical insanely long pre-race bathroom lines were actually not too bad!

Pre-Race Sunrise on Cocoa Beach

The half marathoners were the first to go out around 6:40am.  The sun was well on it's way up so the air was really starting to warm up by the time us 10k'ers make our way to the start line.  I headed up to the front as I usually do, even though I figured this one would be a rough one for me because of my sinus/allergy issues, I still hoped to hang with the front of the pack.  Upbeat music played over the speakers while we waiting for them to set the clock.  It took several minutes for them to get it going but we were soon heading out.  As I expected, the course was flat straight ahead but we were at a bit of a slant on the shoreline.  Runners were asked to stay to the right and for the most part, everyone did so.  The first water stop was shortly after the first mile mark.  They had asked us not to litter on the beach, but with only one trash bag right next to the stop, that seemed to be difficult for many of the runners who wanted to quickly drink and keep running.  Maybe placing a bag or two a several yards down would help eliminate that issues.  The second water stop was at the 5k turn around.

On the run back, the sun was fully up and the temperature had significantly increased.  The ocean breeze helped a little but the sun was really hot on our shoulders.  Since the beach cannot be closed off, having to dodge a few beach combers and fishing polls was slightly annoying but not too terrible.  The course was well marked, so even though it was difficult to see the finish line down the beach, the markers helped keep us aware how much distance we had left.

The finish line was lined with large, beautiful conch shells.  Several spectators lined the finish line and were cheering very excitedly for us runners.  As soon as I crossed the finish line at a little over 47 minutes (unfortunately not a PR but I didn't expect one that day) I received not only my big sand dollar medal but also a lay!  There was, however, not water at the finish line which was a little disappointing.  I had to walk about 20 yards up sugar soft sand to get a small cup of water.  But where the water was located was also donuts, coffee, OJ and even mimosas.

My girl Meagan and I right after the race

Many of my friends from MRTT were crossing the finish line at this time so I went back down there to cheer them on and meet up with them to recap the race.  They all enjoyed the race too but agreed the sand and sun made it a difficult one for them.  Like me, they all were grateful to have only done the 10k.  We took a few pictures there at the water and then we headed up to the post race festivities.  We enjoyed the mimosas and brunch they had available for the runners and the live Calypso music continued to offer a great beach vibe.

Some of my MRTT ladies and I enjoying the post-race mimosas

They got to the awards pretty quickly after races were complete.  Despite my sinus/allergy issues, I still managed to be the 3rd female to finish and place first in my division.  They only awarded the top male and female finisher but did go 3 deep in each division.  I received a large, beautiful clear plaque as my award for placing first in female 30-34, so I was pretty excited about that.  One of our MRTT mama's sons actually placed in his division so of course we had to get a picture together!

I placed 1st in my division

John, my MRTT mama's son, and I posing with our awards

So, To Sum It All Up...

Running on the beach was harder as well as easier than I had anticipated.  I wasn't sure how much if any of the course would be on the soft sand so I was preparing myself for some ultra challenging terrain.  Fortunately, no part of the course went on that part of the beach.  Though the area where we ran was hard packed sand, it was wet from the tide making it sponge-y and sunction-y.  I'm aware neither of those two descriptions are actual words but that is the best way I can describe it and I did feel like it had a part in my slower pace.  Also, even though it was straight and flat, the beach does decline towards the water so we were running on a bit of a slat on the way out.  Luckily it was much flatter on the way back since we were much closer to the water.  Since you're on the beach, there is absolutely NO shade whatsoever, so it did get hot quick, but like I said, the breeze did help some.

Pros: It's a well organized and put on event.  The medals and awards are super.  Beautiful scenery, who doesn't love the beach!?!  Awesome post race party.  Quick turn around from race to awards.  Great event for Mother's Day!

Cons: Beach running is tough, lol.  No shade made it a scorcher.  Starts early, so it's a loooong day for those of us with a drive.  Ugly race shirt (it's like mint chocolate or nursing home green).  Needs to have water at finish line.  No race photographer.  As event grows, consider giving overall awards three deep as opposed to just first place.

All in all it was a great event and myself and several of my buddies want to do it again.  Next year, I think I would prefer making a little vacay out of the event, staying at least the night before if not two nights, so I do not have to do the hour plus drive there and back that day.  If anything though, I would definitely like to have my family there next year, I know my husband and kids would have enjoyed watching me cross the finish line for this one.  And it would have been great to have my very own cheering section during awards, especially since it was Mother's Day!

Mother's Day fun!

Oh, and in case if anyone was wondering about the rest of my Mother's Day, it was great spending a relaxing afternoon at the pool with my husband and two precious boys.  And as far as my sinus/allergies go, I finally went to the doctor the day after the race and was diagnosed with an upper respiratory infection, sinus infection and allergies.  I was given 3 medications and as of today (Wednesday) I'm finally starting to feel a little better!

Let's hope this medicine and rest helps, I'm so over being sick because it's interfering my running!!!

For more information on the USA Beach Running Championships, visit their website at http://www.runonthebeach.com.  I highly recommend checking this event out next year, you won't regret it!!!