Core Training For Runners

By now I'm sure you have heard of the importance of core training for runners.  A strong, stable core helps with posture, form and running economy.  But often times I find that many runners associate the term "core" solely with abs, thus their core training consists only of crunches and sit ups.  

But the core is more than just the abdominal region, and proper core training involves much more than the aforementioned exercises.  The core is defined by the structures that make up the lumbo-pelvic-hip complex, including the lumbar spine, pelvic girdle, abdomen and hip joint.  So along with the transverse abdominis (aka your tummy), the muscles you'll want to focus on during core training also include the hamstrings, glutes, hips, lower back and oblique muscles.

Below are a few of the core exercises we have our athletes do here at The Athlete Factory, I prescribe to my Strength2Run clients, and that I too incorporate into my own workout routine to build core strength and stability.

Plank
One of my absolute favorite baseline core exercises is the plank.  There are several progressions to this exercises, but it is important to master the basic plank before moving on.  Begin lying prone with your elbows underneath your shoulders, palms together.  Come on to your toes and engaging your abdominal as well as glute muscles, pull your body up, parallel to the ground.  Tuck your pelvis towards your rib cage, pulling your belly button towards your spine.  Be sure to break steady for the entire hold.  Attempt to hold for 20-30 seconds for 3 sets.
[Progressions: Tall Planks with Shoulder Taps, Plank Walk Ups, Elbow Planks with Legs Lifts]

Bridge
As stated above, core exercises are not just for the abs.  Here is a great one to engage your glutes, inner and outer thighs.  Begin lying on your back with your knees bent, your arms by your side and your toes pointed up towards the ceiling.  Tilt your pelvis towards your rib cage and squeeze your glute muscles as you draw as much of your spine off the ground.  Press your hips up high continuing to engage the abs and squeezing the glutes.  While doing so, engage the thigh muscles by working hard to keep them parallel to each other.  Hold for a 3 count at the top and slowly release to the bottom position.  Do 10 reps for 3 sets.
[Progressions: Single Leg Bridges, Stability Ball Bridge, Bench Hip Thrusters]

Bird Dogs
Begin in an all-four position with your palms beneath your shoulders and your knees beneath our hips.  Draw one arm forward, parallel to the ground and the OPPOSITE leg back and parallel to the ground.  With the belly button pulled into your spine and keeping the back flat, pull the knee and elbow together (or at least towards each other, they do not have to touch) then release back to original position of arm and leg extended.  Repeat 10x's on one side then perform on the other side for 3 sets each.
[Progressions: Bird Dog Holds, Banded Bird Dogs]

Clam Shells (Band)
Beginners may omit the band while getting used to this exercise and add it in for the challenge.  Begin lying one side with shoulders, knees and ankles stacked on top of each other.  Draw the knees up in line with the hips so that hips and knees are both at a 90 degree angle.  Place top hand on top hip to help keep it in position.  Engaging your the outer glute and thigh of the top leg, lift top leg up (keeping ankles together) and squeeze for a 3 count at the top.  Slowly return to start position and repeat.  Do 10-15 reps on each side for 3 sets.
[Regression: Not Band; Progression: Heavier Resisted Band]

Roll Out (Stability Ball)
This exercise kicks the basic plank up a notch.  Begin in a plank position (see above) on a stability ball.  Keeping feet in place and engaging abs and glutes, slowly roll the ball forward then slowly return to original position.  Do 10-20 reps for 3 sets.
[Progressions: Pot Stirs, V-Presses, Hands on Ball Roll Outs]

Squat Chops (Med Ball)
Begin in a standing position with feet slightly wider than hip distance a part.  Holding a light to medium weight medicine ball in front of chest with arms extended straight out, lower hips down and back, weight in to the heels, lowering ball straight beneath body.  Return to standing position bringing ball overhead.  Repeat 10-15 reps for 3 set.
[Progressions: Heavier Weighted Media Ball, Med Ball Slams]

Of course there are several other exercises and progressions to build a strong, stable core that do not involve trunk flexion (aka crunching), but these are just a few simple movements you can begin incorporating in to your programming.  For additional information or guidance on core training, as well as strength and conditioning programming for runners, feel free to contact me today!

Now You Can Train With the CoachRunnerFitmom

It's pretty obvious from my blogging and InstaLife that I love me some running and fitness.  My daily posts about my training are not only there for me to reflect on and keep me accountable, but also hopefully serve as inspiration and motivation to some of my InstaFriends.

But what many may not know is that fitness is not just my passion, it is also my livelihood and has been for over a decade!  I have been a part of a wide variety of fitness endeavors from personal training to clinical exercise physiology to gym management.   Today, my husband (Hunter) and I own and operate a performance training facility here in Central Florida called The Athlete Factory.  In our facility, we train competitive athletes from youth to professional, as well as "weekend warriors."  This had been a dream of ours since we met back in our college day and has been such a crazy ride to make it come true!

Being involved in sports my whole life, I always knew I wanted to pursue a career in the filed.  I attended East Carolina University, where I received a degree in Exercise Physiology.  While there, I obtained my first ever certification as an aerobics instructor and began teaching classes my Junior year, and my senior year, I interned as an exercise physiologist (which is where I met my husband).  After college, I moved to Orlando to pursue a career in sports and fitness, and soon became a fitness manager at one of the area's premier health clubs.  Hunter, who was working at the same club, built an impressive clientele of many of the area's most elite athletes and soon landed a job in management as the sport performance team leader.

When our first son was born, I took some time off to stay home with my him, and worked part time with a few clients and taught group exercise classes.  About a year after our second son was born, Hunter, and I decided to open our own facility and I returned to work full time with him.  Already certified in personal training and a variety of group fitness genres from yoga to spinning, I added a Strength and Conditioning coach certification to my repertoire and began coaching athletes of all ages, sports and skill level.

I absolutely love getting to work with a wide variety of athletes in our facility, helping them achieve their performance goals, but I have also wanted to reach even more people, specifically in the running community where I feel most at home.  So I began blogging and posting about my own personal journey, as well as share some knowledge and expertise in hopes to educate, motivate and inspire others.  Over the past year or so, it has been brought to my attention by friends, followers and former colleagues, how much I could truly help fellow runners by combining my passion for running with my strength coaching background.

So I am pleased to announce, I am currently working on a program that will do just that!  A strength and conditioning program designed specifically for the needs and demands of runners.  And unlike other programs where you just download a cookie-cutter collection of exercises and left to your own demise, you will receive personalized program design (based on your goals, needs and current level of fitness), as well as coaching and accountability from yours truly.

And guess what, you do not even have to live anywhere near me to be able to train with me!  This program will all be done through an easy to use app that can be downloaded right to your mobile device.  Through the app, I will provide you with all the programming, a workout schedule, videos of all the exercises, 24/7 access to me through mobile messaging, accountability and much more!  In addition to the app, there will be an initial phone call to discuss your goals, availability, medical history and any other information that helps me set up the most effective plan for you.  Then there will be a monthly follow up call to ensure we are on the right path to get you where you want to go.

Program launch is projected for later this month and more information on program details, pricing and how to sign up will be coming in the very near future.  I will only have limited space, so if this is something you may be interested in, contact me ASAP so you will be the first to know when you can get started training with me!

Summer Running: My Tips to Beating the Heat

IT.IS.HOT!!!  It could be just my imagination, maybe global warming or maybe because it's the first time I've trained for a marathon this early in the summer, but I swear this is the hottest it has ever been!  Every time I come back from a run, regardless if it is a quick little 3-5 miler or long run, I am absolutely drenched and drained!  I wish I had some magic formula to totally beat the heat and have amazing runs year round, but despite all my efforts and experience, the summer months are still pretty tough.  I have, however, learned a few ways to work around and/or with the heat and humidity to survive these brutal summer runs and thought I would take a second to share...

Stay Hydrated

Although the most obvious piece of advice for summer running, and essentially for any activity year round, it certainly does not hurt to be reminded.  Proper hydration is key for performance and recovery so be sure to place a huge emphasis on it, especially as the temperatures rise!  I went into a little more detail in a past post about hydration, but I would like to point out a couple of things I to stay hydrated, especially during the summer months.  First and foremost, I make sure I am constantly drinking water throughout the day, and increase my water intake the day before, the day of and the day after a long run. And speaking of those long runs, I make sure to have some Nuun Hydration in my Orange Mud hydration vest.  Hydration of the utmost importance and should NEVER be neglected, so do not "stay thirsty my friends" and be sure to drink up!

Out Run the Sun

Summer time means earlier sunrises.  This means you can get even earlier for those morning miles, yey...or not hehe.  Though many may not be quite as bright eyed and bushy tailed this time of day, it may be the only time run in before the sun is up and scorching.  Getting as many miles possible in before the sun is fully up is not only a great way to beat the heat but the perfect way to start your day!  I personally love a good early morning run.  There is something so beautiful in watching the sun rise and getting to witness the start of a brand new day.  It also gives me a great sense of accomplishment knowing what I have conquered for the day before many are even out of bed!  If waking up early is not your thing right now, I can (almost) assure you that if you focus on the great things early morning runs have to offer, you'll soon grow to love it!

Slow Down

Probably not what you want to hear when you're training so hard to get ready for your Fall races.  But pulling back on the intensity of your runs (especially the long ones) may be what you need to get through the hot summer months.  The intense heat and humidity can certainly take a toll on your body and pace, so don't get discouraged if you find yourself feeling a little sluggish out on the trail.  Pace may need to be adjusted by up to a minute or more depending on the temps and humidity.  So don't beat yourself up if you have to slow down a little in order to still get the miles in. Although I must admit, every single summer, I get a little frustrated when my long runs are slower the other months, and I even have a "freak out moment" as if it were my new norm.  But then I'm reminded that despite my slower pace now, I know what I am capable of and that if I stay dedicated to my mileage and training plan, it will pay off.  Always be sure to train hard, but more importantly, train smart!

Take It Indoors

Though you may not be a fan of the treadmill, sometimes it is the necessary evil when the weather is just not conducive for an outside run.  As a runner down here in Florida, I have grown to love my "dreadmill" when I need to get some mid-day miles in during the summer time.  (Also, as a working mom, sometimes it's the only way I can get a run in).  Whether it is the one in my den or a trip to the gym, I actually (somewhat) look forward to hitting up the 'mill for some miles and me time.  I personally LOVE music, so all I need for an enjoyable treadmill run is some good tunes (and water of course).  While at the gym, I have TV's in front of me so it is a great time to catch up on the news and sports (and the occasional talk show).  Other ways I have passed the time on the treadmill is listening to podcasts or books on tape, watching some NetFlix on the iPad, or even chatting with a friend on the treadmill next to me at the gym.  Of course it not the same as running on the trail, but when that trail is pushing 110 degrees, that treadmill doesn't seem so bad after all!

Why Not Tri?

A triathlon may not be your thing, but cross-training with some biking and running is a great way to beat the summer heat.  Taking a dip in the pool or whizzing down the trail on your bike is certainly much cooler than pounding the hot pavement during a run.  It will provide great cross-training, a new challenge, and potentially a new love in multi-sports!?!

Embrace the Suck

Last but not least, it is freaking hot and there ain't nothing we can do about it.  And with several weeks (actually months for us Floridians) of summer to go, it's only going to get hotter.  I hate to say it, but we just need to suck it up and push through the best (and smartest) way we can.  Be grateful you are able to do what you love, even if it a little warmer than we prefer, and know that all your hard work now will pay off in the Fall!

Good luck and happy training everyone!

My Race Day Fueling Essentials

Went shopping and picked up a few of my favorites!

I am often asked what is the best thing to eat and drink on race day.  My answer typically goes a little something like this, "it depends on you, but here is what I like..."  I wish there was one simple fuel combination that worked for everyone, but there just isn't.  We all do not eat the same things, we have our own likes and dislikes as well as what works and does not sit well.  This same thing holds true with race nutrition and hydration. Speaking from personal experience, I have tried things others have suggested and have great success as well as failures.  And it continues to evolve with tweaks here and there with each subsequent race.  But from fuel to hydration, it will always come down to convenience, taste, effectiveness and how it makes you feel (the last thing you want is a mid run trip to the port-a-potty)!

Although you will not necessarily follow my fuel plan, a little guidance may help you decide on some things to try for your next race.  So I have compiled a list of some of my favorite race day fuel essentials along with when and why I take them when.  Hopefully this will help give you some ideas for your race day nutrition and hydration.

Days Before
I know, I know this post is about race day, but it is helpful to note the importance of proper nutrition and hydration in the days leading up to the race.  By now, we have all probably heard about carb loading and for many of us that means mounds of pasta and loaves upon loaves of bread.  Although many still believe (and still see great benefits in this type of carb loading), I myself steer clear of Olive Garden and opt for a "cleaner" type of carb loading.  In the days before the race, I get extra carbs in my diet by loading up with things like sweet potatoes, quinoa, oats, bananas and Ezekial bread.  Since these foods are already staples in my diet, I know how my body will handle them come race day.

I also up the water and electrolyte intake significantly in the days before the big event.  I'm a big water drinking to begin with but I start chugging more and more as well as incorporate electrolyte enhancers like Nuun Hydration to my water in order to prepare.  Another way I get more electrolytes is by adding a little extra salt to my food.  I'm not a huge fan of salt and typically use it sparingly, but in preparation for race day, I go ahead sprinkle some pink Himalayan salt on my food, especially those sweet potatoes...yummy!

Pre Race
It's the day of the race and the alarm clock goes off at 4ish in the morning.  I hop out of bed, gather my race belongings and prepare for the 30-45 minute drive down to the event.  But before I head out, I try to prepare my favorite race day breakfast.  Yes, it is a little challenging eating that early in the morning with that much time before the race, but it is incredibly important to get some food in my system.  I have evolved this meal over the years into what I find works best for me today.  It may change again, but for now, the following meal is not only nutritional, filling and easy on the GI tract, it is delicious!  So here is the recipe for my favorite race day breakfast:

Christina's Race Day Almond Butter Toast
2 slices out of Ezekial Bread
2 Tbps of crunchy all natural almond butter
1 ripe banana, sliced
1/2 (or less) honey
dash of pink Himalayan salt

Spread 1 Tbsp of almond butter on each toasted slice of Ezekial bread.  Arrange sliced bananas on top of almond butter toast.  Drizzle with honey, top with salt to taste.

So Yummy!

The drive to the event is the perfect opportunity to hydrate.  I bring a large bottle of water as well as a bottle with Nuun Hydration.  Once at the event, I taper my water drinking so that my stomach is not too full.  At this point, I am about ready for my final pre race nutrition.  30 minutes before the start of the race, I drink my BeetElite for energy and performance enhancement, then have my "snack."  Depending on the time that has past since I had breakfast and the duration of the pending race, I will fuel up with one of the following:

5-15k: Honey Stinger waffles give me what I need for the shorter distances and are super tasty!
Half-Full Marathon: ProBar Meal Bar (filled with plenty of carbs, protein and good fat) gives me enough calories, aka energy, to get me through a whole half and most of a full.  I will sometimes also eat a Honey Stinger along with the ProBar for a full if it has been a while since breakfast.

Mid Race
For shorter distance runs like 5-15k's, I do not need anything during the run itself.  My nutrition leading up to the event is typically enough to carry me through the 3-10ish miles.  After about 10 miles (a little over an hour), I start to need some fuel and this is typically where energy gels comes into play.  I have heard mixed reviews when it comes to gels but I have always been a fan.  Now I'm not saying I particularly like the taste and consistency of the gel, but it certainly is convenient and gives me the energy I need to push through.  I am able to keep the packet in the pouch of my shorts or race belt for easy access.  When I need it, I just rip off the top, choke it down with some water and keep moving.  I have tried several brands over the years from GU to Cliff, but more recently have discovered Huma and Honey Stinger gels and they have become my favorite.  The Honey Stinger gels are organic and are actually rather yummy unlike most of the other gels on the market.  I also enjoy the Huma gels because they too are organic and tasty, and are also Gluten free, dairy free, Vegan friendly.  Huma also makes a gel with caffine in it, which I really like to use out on those half and full distances.

I am also not opposed to using the gels provided on the course if need be.  Again, I have been using these for several years now, and know how they treat me.  I certainly wouldn't try anything new race day nor would I suggest anyone else do the same, so be sure to give them a try on your training runs first.

I no longer race with a hydration belt or Camelback, they downright annoy me (they're a necessary evil for training runs though).  Now I solely rely on pre race hydration and the course water and Gatorade.  I try not to do too much Gatorade to avoid all the sugar, so I mostly do water with the occasionally Gatorade for the longer distance races.  I try to hit every water stop taking in a little at a time, not to fill up my stomach so much but to be sure I continue to hydrate.  Regardless of the weather, I am sure to continually hydrate, and even more so during those hot, humid races.

Post Race
As much as I would LOVE to pig out immediately following a race, I cannot seem to eat a thing!  I am still full from all the pre race food and mid run gels and liquids, so I typically bring me a bar and coconut water to make sure I am getting something in my system post race.  A favorite bar of mine post race is the white chocolate raspberry Quest Bar.  It is nice little treat, almost like a desert, for all my hard work.  I find the coconut water to be super helpful in hydration and it doesn't have all the extra "stuff" in there like Gatorade and other sports drinks.

Once all the excitement of the race has died down and I have made it back home to my family, it is game on as far as food is concerned!  Sundays are typically my cheat day and if it just so happens to be on a race day too, I am in heaven.  Of course I wish I could eat half the things I would like to eat, it still is about making smart choices and in moderation.  But, hey you only live once, so I definitely let my hair down a bit when it comes to post race food.  And one of my absolute most favorite post race indulgences is BEER!  I love me some good craft beer, especially a super hoppy IPA.

Final Thoughts...
Just a couple of quick take-aways when it comes to fueling up for your next event:

• Every runner and every race is different, find what works best for you and try to stick with it, tweaking here and there to make it even better.
• To avoid unwanted GI issues, do NOT try anything new race day!  Use your training runs to test out nutrition and hydration.
• Don't skip breakfast before the race, I know it sounds silly to mention it, but it happens, be sure to eat!  Food=Fuel and you need fuel to run.
• Keep in mind what you're putting in your body the days leading up to the race.  Make sure to get additional carbs and electrolytes but be sure to avoid things that may upset your stomach or make you feel sluggish.
• Be sure to drink plenty of water before, during and after the race.  Electrolyte enhancers are also helpful, but try to avoid excess sugar.
• Treat yourself (in moderation) after the race, you've earned especially after those longer distances!

Arm Challenge, Allergies and Awesome News!

Well, these dadgum allergies finally got the best of me, that and the million races in a short period of time.  Same thing happened to me last year but I have no intentions on ever wising up.  What can I say, I'm a glutton for punishment.  But at least it's all so fun.  With that all being said, all the training and races had me feeling pretty run down early last week.  Although I am glad I raced Orange Blossom Half Marathon, despite being sick, I still pulled off a PR and a 2nd place in my division.  But the after effect had me feeling under the weather for a few days.  I even had to take Monday off!  I didn't feel terrible, just certainly NOT 100%.  Not to mention, I had full blown laryngitis, which is not conducive to teaching spinning!  Luckily, as the week went on, I got to feeling much better (thanks in part to my extra rest as well as some good allergy meds) and I was even presented with a super cool opportunity that I just HAD to jump on.  So without further ado, here is my week in training recap...

Monday was a much needed, albeit difficult, rest day.  I HATE unscheduled taking extra rest days.  I know how much I need them, in fact I totally just blogged about this the week prior!  But I end up sitting there feeling myself get so out of shape when I miss a day or two.  I even had to talk myself out of working out several times that day.  I packed gym clothes and kept figuring out when I could squeeze "just a quick lift" in.  But it was definitely a good thing I, as well as my husband who definitely think I should slow down at times, talked me out of working out.

By Tuesday, I was feeling much better, but decided I should still take it easy.  The weather was absolutely gorgeous so I figured taking a Garmin-less trail run would be a great way to get moving without killing myself.  About a mile and a half into my run, I ran into two of my MRTT ladies and we ran for almost 3 miles together.  They were doing 3:1 intervals, which was perfect since I was still getting over my icky cough and difficulty breathing.  The best part though was having the great company.  I don't get to run with people very often so this was certainly nice being able to socialize while working out!  After they headed back to their cars, I went another mile and a half for a total of 6 miles.  It was one of those runs that just felt right and fun and reminded me why I love running!

Wednesday is my typical lift day and I was ready to get back after it.  My voice was coming back, I was finally able to breath through my nose again and the coughing had somewhat subside.  So I went hard at our gym with hang cleans, hurdle hops, bench press, lat pulls and even finished up with my first sled work in I don't even know how long.  Man oh man did it feel good to work out like that, I felt like forever!

Also on Wednesday, I got a call from Jim at MarathonPacing.com asking me if I were available to pace the Swamp House Half Marathon that Sunday.  He explained several pacers had to drop out last minute due to illness and would like for me to pace either the 1:55, 2:00 or 2:05 group.  I had just talked myself out of signing up for this race and/or the 10k the following weekend, but I did NOT hesitate to say yes to pacing Swamp House when he asked me.  In fact, I about jumped right out of my skin, I was so excited!  I had been wanting to pace FOREVER so this was a total dream come true.

Oh, and also on Wednesday, my new Mizuno Wave Catalyst came in the mail.  The are absolutely beautiful and felt so light, I wanted to take them out for a run right away!

Thursday, my only goal workout goal for the day was to get in a mid distance run at the significantly slower pace I would need to be a pacer on Sunday.  I know this may sound a little silly, but it was actually difficult at first to keep up with the almost 2 whole minute slower place, but I did manage to squeeze out 8 miles with an average pace of around 9:11.  I was pretty pleased with that, knowing I shouldn't have a problem holding a 9-9:30 pace on the hilly Swamp House course.  Since I have to do my runs during my lunch break, it was rather warm out there.  I should have worn some sunscreen because I ended up a little burnt!  On a positive note, my Mizuno shoes felt AMAZING!  I will be blogging about those puppies here soon.

For Friday, I decided to do a light upper body lift and get some foam rolling in.  I was still a little sluggish from my allergy issues and sore from my hard workout on Wednesday.  Hunter didn't want to workout that morning but said he would workout with me if we did our "1000 Rep Arm Challenge."  I have to admit, I was a little nervous.  Anyone who has down our challenge complained of extreme soreness for DAYS!  I didn't want to be a weenie though and agreed.  The first couple of rounds weren't terrible, but by half way through the 3rd (of 5 rounds) I was kinda regretting doing it, lol.  We both pushed through though and when we were done, we actually didn't feel too bad.  However, when we got home and I went to try to take my post workout selfie, I could barely move my arms!

A little foam rolling before coaching MetCon

And now I can barely feel my arms after the 1000 Rep Arm Challenge

 Saturday turned into a rest day.  Originally I had planned on running 10 with a friend of mine who I will be pacing through her first half in April.  I decided to sit this one out to prepare for the half on Sunday.  Then I considered swimming, but thanks to the 1000 Rep Arm Challenge, I really couldn't move my arms, so that would make my stroke rather interesting to say the least.  So they boys and I took advantage of the morning off and ran some errands to Target, Fleet Feet and Whole Foods.  Packet pick for the next day was at Swamp House Bar and Grill so we headed out there to meet the other paces and to get a late lunch.  After that, we spent the afternoon at Blue Springs State Park, hiking, playing on the playground and searching for alligators and manatees.

Hunter and the boys enjoying the gorgeous weather and scenery at the Swamp House Bar and Grill

Saturday night was an early bedtime so I could be up at 4am the next morning and off to pace my first official race...

Bidding Farewell to High Mileage...For Now

I cannot believe I will be running another marathon two weeks from Sunday!  It feels like I just ran my last marathon, oh wait, that's because I did just run a marathon and genius [sarcasm] over here decided to just jump right into another one.  Of course people do it all the time and I do love the distance, so no complaining from me.  But I do have to admit, that I am kinda ready to get it over with and start focusing on some shorter distances as well as other goals.  My body and mind have had enough 20+ mile runs over the last few months.  Like I have said in my past posts, I chose this one because of how badly I wanted to BQ, but I quickly realized that it probably just won't happen again.  And I am ok with that.  This is a great race, with great supporter for a great cause.  So I am just looking to get out there, run my heart out and have fun.
So without any further ado, here is a recap of the week:

Monday: Spinning, of course.  This week, I had a big class.  The energy was through the rough and we even had some fun tracks on the house playlist, including the "Macarena!"  Of course we had to spend the last several seconds of the track sitting upright on our bikes doing the arm movements to the dance.  Everyone got a big laugh out of it and had fun doing so.  That's what it's all about after all, working hard but having fun in the process.  I knew I needed to work legs that day to so I did some barbell dead lifts and front squats.  Added in some upper body as super sets and felt pretty good about my brief, but effective workout.

Luckily I never have a shortage of hand towels thanks to all the football games we go to!

Got to start my morning off with my little early bird.  Lincoln has never been a big fan of sleep, so I embrace our morning cuddles with the big fella.

Tuesday: Our forecast for the rest of the week wasn't looking too good with Tuesday being the last day of sunshine and warm temperatures.  I figured I needed to take advantage of running outside before the showers got here.  I have several route options in my area; I can run from my gym or home, or just a few minute drive I'm at the trail head of where I usually run.  But honestly, I have been getting a little bored with those routes since I do them so much and wanted to try something different.  On our Fleet Feet group runs, we typically run over an interstate overpass near the store.  From the time it starts inclining to the top, it's about a quarter of a mile, then the same thing going down to the end of the decline.  Since we do not have much hills here in Central Florida, this seemed like it would be a great place to do "hill training."  The weather was absolutely beautiful and all the cars rushing by even created a nice breeze.  I warmed up with a mile then attacked that over pass several times.  3/4 mile cool down for a total of 5 challenging miles.  What a great workout, I will definitely be doing that again.  It did, however, not help my already sore legs so I was somewhat regretting all that Wednesday morning, lol!  I also took a few moments to participate in the FitApproach flex and flow challenge with one of my favorite poses.  The upward facing dog always feels so great!

Wednesday: I didn't have much time to train on Wednesday, Hunter and I had a lot to do at work, so I got a quick, but potent lift in at our gym.  For lower body, I only did kettle bell swings and hurdle squat jumps, then focused mostly on upper body.  Later that evening, I was the hostess for our Moms Run This Town meet up at the Fleet Feet pub run.  I was so excited for the opportunity to run with some gals I don't get to see very often as well as make new friends!  Unfortunately, it was raining and dark, so my group only did 2 miles then headed back to the pub.  A lot of us gals are racing over the next couple of weeks so we didn't want to risk getting hurt, plus we were really just there for the beer anyway, hehe.  It's always such a great time hanging out the gals, enjoying a drink or two, discussing everything from our races to our jobs and families.  I am not able to make much events so I take full advantage of our time together when I can.

MRTT at Fleet Feet Pub Run

Thursday: The rain continued into Thursday so I figured it would be a good treadmill day.  Thursday was just one of those blah running days for me.  Not sure if it's been the rain or the tapering, but I was just not totally with it.  I definitely need to snap out of it and get my mojo going for game time in two weeks!  Despite being somewhat cumbersome, I had a descent treadmill run with 3 miles at an average pace of 7:45 then 2 miles of speed work (4x400 @ 6:15 pace w/ 400 RI).  I followed it up with 1000m swim, which actually felt great.  Swimming is becoming more and more effortless for me and I am super excited to get my triathlon training in full swing here soon!

Friday: The only time I have to workout on Fridays is right after I coach the 9am MetCon class.  Hunter heads over to Yoga and I am have the gym to myself to get in another quick but potent lift.  Typically focusing on all upper body, I did a lot of shoulders, biceps and triceps as well as core.  Didn't want to be too sore for my last double digit run the following day.  After our workouts, Hunter and I got some work done at the gym and headed to our favorite lunch spot, Jimmy Hula's, for a delicious post workout lunch!  Then of course we and picked up our precious munchkins and enjoyed a fun afternoon at the park with them.

Nothing better than getting some work done early morning then coming upstairs to these two!

Saturday: I have been loosely following a couple of different training programs in preparation for my next race in two weeks.  For my first couple of marathons, I followed Jeff Galloway's program, but without the walk intervals.  I used it mostly for the suggested mileage.  This last marathon, I followed the Run Less Run Faster method.  I was drawn to it because I have always been a three times a week runner and I felt the structure and speed training would help me get my BQ.  The RLRF program also known as the "First Method" was almost too stringent for me.  In fact, I believe it is what lead to me over training and ultimately my injury.  (Side note, the program didn't cause me to bruise my heel on a coffee table, but I strongly believe I wold have healed much quicker with less issues if I had not been over training.)  Despite the overzealous speedy tempo runs and high mileage runs ever single weekend, I did find that I rather enjoyed and always crushed the speed work from the program.  So I decided to plug the speed work in to the Jeff Galloway program and have been doing that for the past two months.  Between a much simpler approach and of course my much more relaxed attitude about it, I'm feel pretty good heading into race day.  So with all that being said, my plans for Saturday called for 8-10 miles and I of course, had to do it on the treadmill.  It was one of those runs where everything just kinda worked in my favor.  My favorite treadmills was available for me.  The temperature was perfect inside (I know that sounds silly but it is usually super humid inside LA Fitness).  My iPod did not mess up on me and it kept playing some of my favorites from my playlist.  and I just felt good, confident strong and fast.  I knocked up the full 10 miles in about an hour and fourteen minutes with an average pace of 7:25.  That was my best 10 miler since before my injury so I was pretty fired up about that!  As excited as I was about a super awesome 10 treadmill miles though, I am still being very realistic about my full.  Man I would nothing more than to finally catch that Unicorn and know that I have it in me, I just don't know if this will be the one, we shall see!

This was actually my first ever gym mirror selfie, so I was pretty embarrassed getting this shot, lol

Sunday: Family, laundry and meal prep day!  The boys were just too excited for the day that they woke up super early to get it started.  Hunter went for his run while the boys and I ran some errands, then we all headed off to soccer.  I was hoping to get a quick little afternoon run in myself like I did last week, but meal prepping took a little longer than anticipated.  It was probably a good thing though because with the race coming up, I definitely need to take my designated rest days.  Don't want to over train or get hurt, yet again.  Later in the evening we went over to a neighbor's house and they had a super delicious and healthy meal.  It was such a fun evening and the boys, as well as Hunter and I, were super worn out from the exciting events of the weekend!

Final Thoughts: I switch back and forth between excitement and dread for this next marathon, and it all just depends on the day and the my most recent training run.  The week started off a little rocky but I finished strong with a great run on Saturday.  It's time to focus on tapering and resting up for the big day.  Just trying to stay positive and focused.  Most important thing is that I just give it my all, finish strong and leave it all out on the course!

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!