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!

Space Coast Marathon, I'm Coming For You (Sort of)

I'm not a very superstitious person.  I don't put much stock into good luck or bad fortune.  Of course I, like most runners, have my little rituals I like to do before a race, but I honestly do not feel as if they have much if any bearing on my performance.  So for the most part, I feel as if I control my own destiny.

With that being said, looking back at my experience with the Space Coast Marathon over the past several years, I may just be convinced this race is cursed.  Well for me at least. It seems like despite my best efforts, it just hasn't worked out for me each and every year I attempt this race.

And every year I swear I will NOT do this race again, yet here I am, 23 day until blast off (they like to play on to the whole space theme so I figured I'd roll with it).  So why am I running this "cursed" race again this year?  Well I guess I'm a glutton for punishment.  That and I get an extra medal for doing it three years in a row.  Bust most importantly, I am bound and determined to break this alleged curse and finally have a good Space Coast experience!

Before I get into how I plan to do that for this year's race, let me reflect on the last almost 4 years and why I have (somewhat) jokingly dubbed this race cursed...

2013
My youngest son was about 9 months old and my oldest was about to turn 2.  I had two kids in 14 months and had taken a little break from distance running during that time.  Though I was a new mom, had yet to lose all the baby weight and hadn't had a full night's sleep in close to two years, I was eager to get back into the marathon game.  I had done a few half marathons but nothing is quite like the full distance.

I came across this local race in August and thought it would be a good one for my first race back.  I drug my feet on signing up for it for a few reasons (a. money was tight with me out of work and b. I was procrastinating because I was nervous to run another full).  But I began my training any way, figuring I could sign up when I was confident I could do it.

I got pretty deep into my training with several double digit runs under my belt and was starting to get really excited for the race.  When I finally decided to go ahead and sign up.  I had my credit card out, the website opened up and I was about to register when I realized one major problem.  The race had sold out!  I was pretty bummed and angry at myself for not signing up sooner (lesson learned).  Luckily I found a race about two months later (The Celebration Marathon) that I was able to continue training for.

2014
The Celebration Marathon earlier that year went really for me.  I had a 35 minute PR and it propelled me into a running season of PR after PR.  By the end of the summer, I had cut minutes, yes minutes, off my over all pace.  I couldn't believe it and decided I wanted to do another marathon before the end of the year.

Not waiting til the last minute this time, I signed up for Space Coast and looked down a solid training program.  With each passing week, I was feeling stronger and faster and before I knew it, I was on pace to potentially qualify for the marathon of all marathons!  I just couldn't believe it but now that was all I could think about it.

By the time race day rolled around, it was BQ or bust.  I was feeling good and confident I would make it happen out on that course, no questions asked. 

But mother nature had other plans for me...what I thought to be nerves turned out to be a stomach bug I got from one of my sons and made for a rough day with me coming up 18+ minutes short on my goal. Though there was nothing I could've done differently, I my spirit was broken and I beat myself up over it for weeks.

2015
After such a rough experience the year before, I swore I would not run this race again.  But as the months went on and the disappointment wore off, I set my sights back on this race and decided to make it my redemption run.  It would be the only full marathon I would run that year and I would put all my time and energy into crushing this course and getting my BQ.

I studied all things distance running for months and hammered down what I thought to be a great program.  Things started off well and I was feeling myself getting faster and faster.  But with such a lofty goal in mind, I was pushing myself to the limits and not listening to my body.

About 6.5 weeks before the race, I suffered an injury to my heel bone that caused me to develop Achilles Tendonitis and Plantar Faciitis.  I had to take almost a whole month off of running and I was devastated!  I tried to keep up my fitness with swimming, biking when it wasn't painful, upper body lifting and yoga, but nothing could fully supplement distance running and I was pretty out of shape by the time I was cleared to run.

With just a few weeks til race day, I tried getting my mileage back up, but it was pretty humbling.  Though I was no longer in much pain, I had become so deconditioned I just couldn't handle the distance and pace I was working for.  I knew I would eventually build back up, but not in time for race day.  So I had to let go of any goal I had and just hope to finish that day.

Having no where enough training miles to run a full marathon, I gave it my best effort that day.  I actually started out pretty well but by the half way mark, I just knew it wasn't happening.  I took several walk breaks and eventually limped through to the finish line with my worst marathon time in years.  Though I was disappointed by the whole experience, I was certainly not defeated.  I had fought through adversity and finished and that was certainly something to be proud of.

2016 thus far
I had a kick ass Spring this year.  I had some great races, a PR in every distance I ran, and I even got to start pacing half marathons.  By the beginning of the summer, I was riding high and ready to tackle some big goals.

I was asked if I would be available to pace the 2016 Space Coast Marathon and though I was pretty much over this race, I jumped on the chance.  Around the same time, I signed up to run the Chicago Marathon, which I was hoping to BQ at.  I figured I would get my BQ in Chicago and then have a fun time helping fellow marathoners 7 weeks later at Space Coast.  Nothing to it, right!?!

Whelp, I missed my BQ by a few minutes up in Chicago and then learned I was put on the back up list of pacers for Space Coast (and they most likely will NOT need me).  I had pretty much planned my entire fall around running both of those races and had actually become pretty excited to go back to Space Coast.  So, I figured what the heck, I'll just go ahead and sign up for it and run it any way.  A bunch of my friends are going to be there and I get a special medal for running it three years in a row.  I'll just go have some fun with it, or will I?  Lest not forget the curse!

And my plans for 2016
Several people have asked me if I will try to BQ at Space Coast since I am not pacing it and I missed it in Chicago.  My simple answer, it's not my goal but it's worth a shot.  7 weeks between marathons is not enough time to recover from the first one and prepare for the next one.  Jumping right back into training is tough both physically and mentally.

The optimist in me wants to take all the pressure off and just have fun, with the rest of my training training and of course on race day.  But the competitor in me wants to keep pushing and fighting until I reach my ultimate goal.  I guess it's all about finding a good balance of hard work and dedication, but still listening to my body (so I don't get burnt out or worse, hurt) and knowing when to let go and have fun.  So with all that being said, here are my goals for Space Coast this year...

A. Swing for the fences.  If I happen to be feeling it that day, why not freaking go for it and make that BQ finally happen at the race that has defeated me so many times before!?!
B. Push a little and clock what has become a consistent marathon time for me in the low 3:40's.
C. Run with a friend (or a stranger for that matter) who is trying to break 4 hours.
D. Just finish that damn thing with my head held high and a smile on my face.  2 marathons in 2 months is certainly something to be proud of!

Regardless of what goal I accomplish that day, one thing is of the utmost importance...break the "Space Coast Curse."  Whether I BQ or walk half the race, I am NOT going to let Space Coast defeat me yet again.  It's all about attitude and I plan to keep mine positive from now until I cross the finish line, and beyond.

So yes, Space Coast, I AM coming for you!

Chicago Marathon Race Recap

As I sit here on my 2+ hour flight back home, I am left with plenty of time to reflect back on this whole experience that was the 2016 Bank of America Chicago Marathon. My 6th marathon was quite a journey to get there to say the least and certainly an exciting day of running!

Before I get into all of that, I want to talk a little bit about the past several months of training for the big day...

When I signed up for Chicago back in March, I was on a total runner's high from a huge Spring.  I had PR'ed in every distance I ran and placed in most of those events.  And I embarked on a long time dream of mine and became an official pacer for the first time.  So I was pretty fired up and ready to rock my next big race!  Knowing all I needed was a sub 3:45 to secure my spot in Chicago and not have to wait in the lottery, I was feeling pretty confident going into training with my recent PR of 3:38 (Run with Donna in February) and a guaranteed entry!

As summer rolled around and I got deeper into my training, I really started to struggle with my long runs.  In fact, any run outside was a struggle for me thanks to the crazy high heat and humidity.  Bombing practically every one of my long runs, I was not in the least bit convinced heading into my taper I would come anywhere close to my PR.

But I didn't want to get into my head too much so I pressed on and just hoped for the best come race day.

Then the whole Hurricane thing became a HUGE issue, throwing a big ole wrench in my plans for the trip. Luckily I did make it up there, but not without a lot of stress, guilt, sleepless nights with just days before the race, and hours upon hours sitting in cars and/or airplanes. Needless to say my body and mind were incredibly run down.

I finally made it to outside of Chicago to my family's condo Friday night after a long day of driving with my grandma and two aunts, and then we picked my mom up at the airport.  I was tired and tight from all the sitting, but so eager to see the city.  Of course I would have to wait til the next day...

Everyone decided to accompany me to the expo, which was quite an undertaking, but I certainly appreciate their support. Still not knowing what to expect for race day and stressed from all the traveling and activity that it involved, I showed up to the expo, got my packet and just tried to soak in the experience. Luckily I met up with my friend who was going through a similar experience as me with training and training.  So it was great to get some spend some time with her discussing our training woes, how exhausted we were from the extra traveling and our plans to just do our best on race day.

That evening, my mom and I checked into our hotel and then found a Whole Foods nearby, where we got some water and pasta. I got all my race day gear ready and headed off to bed still so uncertain as to what my "plan" should be for the race. I had my goals in mind but was clueless as to what my body, and mind, could handle at this point.

Race morning, my alarm clock went off but I was already pretty much awake.  I was eager to get down there so I quickly got ready and headed out for the 15+ minute walk to the security lines.  I made it down to the start of the race a little too early, but that's ok because I had time to use the restroom, have my pre-run fuel and even make some friends in my corral (I love making new runner friends!).

I felt the corral situation was about as organized as it could be with that many people and we were moved relatively quickly to the start.  About 8 minutes after the first corral started, me along with the rest of Corral D crossed the starting line!

I definitely got caught up in the moment for the first quarter mile or so, the energy was through the roof!  The streets were lined with people cheering, the buildings towered over us, music pumped through loud speakers, helicopters flew up above us, it was LIVE!  It had been a while since I experienced a race to this capacity so I was fired up.  But knowing I wouldn't be able to keep that pace much longer, I pulled way back.

In all the excitement, I managed to lose the 3:35 pace group, but felt great at the pace I was running, which had me on track to reach my ultimate goal of 3:30, so figured I should just hold that and hopefully end up with a group sooner or later.  I kept up a sub 8 min mile pace for the next several miles, and it felt pretty conservative and something I should be able to manage throughout the race.  Then I spotted the 3:35 pacer around mile 6 and figured it best to stay with them at an even more conservative pace, but still enough to get me a 3:32-3:33 finish, which I would have been more than happy with.

I hung with them for a few miles and hit my first little wall around mile 9.  I took my Huma gel, drank some Gatorade at the aid station and was back in the game with a little extra pep in my step.  I even went ahead of the pacers a little and regained my sub 3:30 pace.

I managed to hold on to that sub 3:30 pace for the next several miles until I hit my next wall around mile 15.  This time it was mostly a mental wall filled with doubt, that I spend a mile or so talking myself out of.  I lost some of my pace and found myself back with the 3:35 group. Which was ok, that still projected me for a great finish.

I got another burst and things were going pretty well for the next 3 miles, I even saw my mom and two aunts cheering for me in the Latin district shortly after mile 18, so that was awesome!  And speaking of cheering, the crowd support was nonstop and incredible throughout the entire course!  It had been a while since I experienced a race to that capacity, so the cheering and excitement really helped a lot.  And of course seeing my family while I was at a good pace, gave me a boost and the feeling that I may actually crush this thing!

But at mile 19, that all came to a screeching halt...

My legs were pretty tight from all the traveling and I wasn't able to do my yoga, stretching and foam rolling because my travel plans had changed.  They gave me some moderate discomfort periodically throughout the first several miles but seemed to calm down as I settled into a good rhythm.  At mile 19, however, that all changed when I felt a pop in my left hamstring and my whole leg start to cramp.  Initially worried I had torn the muscle, I took a few seconds to walk and evaluate the situation.  I realized it was just a bad cramp and it started to work itself out, so I slowly started to pick the pace back up and try to fight through it.

But with every step I took, the cramping continued to worsen, traveling up and down my leg.  The compensating I was doing with my right leg started to cause a cramp there too and before I knew it, pretty much everything from my waist down was in full out pain by mile 20.  Realizing at this point I probably would not reach my goal but determined not to quit, I continued to try and run, unfortunately just much slower.

Miles 21-25  were pretty much a blur.  The pace was the slowest of the day, including several walk breaks.  I was visibly in pain as many yelled at me not to stop and that I can do it.  I even had someone ask me if I was OK, which totally bruised my pride.  I remember looking at the ground and shouting the "F" word quite a bit at this point.  Somewhere during that time a lady I had met at the beginning of the race caught up with me and helped me through one of those daunting miles.  She was looking strong and was about to crush her goal.  I fed off of her for a little bit but just couldn't hang.  Though I would have loved to have stuck with her, I am grateful for the push she gave me!

My watched buzzed to signal 26 miles quite a few yards before I even saw the mile marker, and at this point I felt pretty defeated.  I had hoped I was closer and could now begin my sprint to the finish but I realized I had several more minutes to go.  Each meter marker sign (800, 400, 200 then 100) seemed to mock me as I half ran-half limped through to the finish.  As I turned the corner and ran up a moderate hill, I finally saw the finish line.  Though my left hamstring seemed as if it had detached, both calves were completely cramped up and every other fiber of my legs felt useless at this point, I knew this was it so I gave it my all.

In my head I was running a four and a half minute mile but my body was barely moving as I raced to the finish line.  I dramatically threw my arms up in the air as if I was the one breaking the tape and tears started to stream down my face.  Though I had missed my original goal by 12 minutes, my PR by 4 minutes and my BQ by 2 minutes, I was no where near as upset with my performance as I thought I would be.  In fact, I was quite proud for pushing through.  I can honestly say I gave it my all that day and am happy with my 3:42:12 finish. (My second fastest marathon time)

The what seemed to be several miles long walk through the chutes to the after party gave me quite a bit of time to reflect on what just occurred.  All the miles came flooding back through my memory and there wasn't a single bit of regret I could find within them.  I faced adversity throughout the entire summer of training and was left with so much doubt heading into this weekend.  I spent the previous several days stressed to the max over traveling in a hurricane and what that storm had in store for my family, home and our business.  And my body had to deal with a situation that in the not so distant past, I would have totally given up.  

So Chicago, as far as the race and the experience as a whole, may not have panned out how I had envisioned back when I signed up for it, but I'm OK with that.  I am grateful for the extra time I got with my family and the friends I got to hang out with and even make along this journey.

I loved the city, the race and the lessons I learned from the whole process.  That is after all, what being a marathoner is all about.  Until next time 26.2...

Hamstring Mobility For Runners

As runners, our bodies take quite a beating during training and racing.  We some times feel these effects pretty quickly after a run, but more often, it's a more gradual issue.   And when these nagging issues go untreated, they can become more bothersome and even painful, affecting performance.  One common area of concern for runners is the hamstring complex (the muscles on the posterior side of your thigh).  When the hamstrings become very tight and sore, it is often a sign of a strain (when a muscle is stretched or torn).  In most acute cases, runners find temporary relief with stretching and foam rolling, so they assume this is the only way to treat bothersome hamstrings.  But throwing your foot up on a park bench forcing yourself into a stretch or applying tons of pressure to an already tender muscle can actually be counter productive.  In reoccurring or ongoing situations (which is most common among distance runners), hamstrings feel "tight" and sore because they are actually over-lengthened.  Which is probably why stretching and rolling has not provided much relief at this point.  So what can you do when your hammies are sore, tight or painful and it starts affecting your run?  Below are some mobility exercises you can incorporate into your cross-training and/or warm up to help treat and prevent hamstring issues.

But first, let's identify the function of the hamstrings, how they become tight and how that can effect your running.

What Do the Hamstrings Do?
Your hamstrings include the large muscles that run along the back of your thighs, from your pelvis to the top of your lower legs, called the biceps femoris, semimembranosus and semitendinosus.  In their simplest form, they bend the knee.  But from a functional standpoint, they serve to decelerate hip flexion and knee extension, and help to slow the foot before initial ground contact.  So blah blah blah, basically in distance running, hamstrings play a key roll in the drive phase, which is where you generate the most power.  And more power = better running economy.

How Are They "Injured"
Hamstring problems are common among distance runners who have significantly increased their workload or prematurely introduced speed work.  Unlike sprinters or other athletes who use quick, explosive movements, hamstring strains occur more gradually for distance runners rather than an immediate "pull" during a particular exercise.  Runners may also notice how their tightness tends to ease up during running but return afterwards.  This is why many runners assume their hamstrings are just "tight" and simply need to be stretched or rolled.  But as mentioned above, hamstring strains in distance runners are caused by the continual over-lengthening of the muscles.  Once a muscle is strained, it tends to further tighten and become painful when stretched and palpated, which is why stretching and rolling can actually aggravate the strain even more.

How To Prevent Injury
Having a well-rounded program which includes a progressive mileage build up, appropriate speed work and of course strength and conditioning will help prevent hamstring strains (as well as other nagging injuries).  Keep in mind, your strength and conditioning program is not simply limited to weight training and should also include stability, flexibility, ploymetircs as well as restorative exercises (I will go into more detail about the other components in later posts).   For now, let's discuss some hamstring specific mobility exercises we use with our athletes at our facility.  As I mentioned above, simply stretching can actually be counterproductive. So the following exercises provide a more integrated approach to improving hamstring strength and mobility for injury prevention.

Walking Scoops

Coaching Cues: Step one foot slightly in front of the other.  Flex the forward foot while keeping the knee extended (straight) and scoop your arms down towards the ground then upwards.  Repeat with the other foot to the front and do about 10 scoops per foot, reaching deeper each time.


Side Lunge with Toe Up

Coaching Cues: Take a wide lateral step with one leg, bending that knee and drawing your hips down and back.  Keep the opposite leg straight and rotate the flexed foot upwards towards.  Hold for a 3 count, returning back to original standing position and repeating on opposite side.  Perform 10 reps per side.

Wall Reaches

Coaching Cues: Stand several feet away from the wall with feet together.  Hinging forward from the hips, extend one leg straight behind you with your flexed foot pointing straight down to the ground, and reach both arms forward towards the wall.  Return to original standing position and repeat 10 reps per side.

Banded Leg Drops

Coaching Cues: Place a large elastic band (or yoga strap) around the arch of your foot.  Draw both legs straight up above your hips.  Lower the NON-BANDED leg straight down towards the ground and lift back up to original position.  Repeat 10 reps per leg.

When to Decrease or Stop Running?
So with all that being said, there still remains the question, to run or not to run with "tight" hamstrings?  As long as you feel no major discomfort, it is OK to continue running with a moderately tight hamstring.  At that point, mobility exercises along with foam rolling and stretching may be all you need.  Consider eliminating speed work and decreasing your weekly mileage until tightness subsides.  If running is painful, I would suggest taking several days off completely.  Avoid over-stretching the hamstring to prevent further tears.  Use the foam roller sparingly if at all when the muscles are very tender to not further irritate the tissue.  Take it slow and easy when returning to running and be sure to incorporate mobility exercises into your warm up and cross training.  After all your efforts you're still experience hamstring concerns or the injury seems to be rather significant, discontinue activity and seek the help of a medical professional for further treatment.

Disclaimer: I am not a medical professional and this blog is not designed to provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual.  If you believe you have a true medical concern, you should contact your medical care provider.  I am, however, a certified strength and conditioning coach through the National Academy of Sports Medicine.  The above information is from my expertise working with competitive athletes, fellow runners and from my own personal experience.

Week 9: Running Naked and Mixing It Up

I've been having a new theme each week to help get me through this daunting training cycle.  I have only referenced the heat and humidity about a zillion times, so I won't waste too much time discussing how much training in the summer during Florida absolutely sucks.  But as the weeks move on, the mileage builds and the temperature rises, I'm finding it harder and harder to stay motivated.  So this past week, I decided I was going to go off the grid a little, ditching my strict training program, sleep in a bit, and just run for the pure joy of running.  In the middle of the day, in the middle of the summer, in Florida!  And despite it being a thousand degrees and zero cloud coverage or any shade, running with no goal, no pace and no time was actually pretty awesome.  It was very liberating and reminded me of what it was like when I first started running.  Back before GPS or smart phones, back before I knew of speed work or tempo runs, back before I cared how fast or slow I ran, as long as I was out there running.  I got back to my plan later in the week, but for those few tech-free runs, it was pretty damn fun and just what I needed.

So here is a recap of my week of naked running...

Monday: Spinning + Total Body Strength
Taught Spinning as usual.  Had a kick ass class that day too.  I love it when there is a full house and everyone is feeling it too, the energy was through the roof!  Before class, I got my lift in.  Since I had ditched my expectations for the week as far as running goes, I figured this would be a great chance to get back to some of my Olympic lifts for my legs.  It was AHHHmazing getting to lift heavy in the first time in what felt like forever.  I was so amped up that day.  But later that evening and for pretty much the rest of the week, my legs were DEAD, ha!   Spent a lot of time with my foam roller as well as some stretching and yoga.

Tuesday: 5ish Miles
Since I had already decided I was not going to do my speedwork that morning, I got about 30 extra minutes of sleep then headed down to my office to work rather than run.  I have to admit though, I did feel a little guilty about deviating from my plan.  I do have a big goal that I will not obtain if I don't train hard, but as I learned last Fall, if I train too hard, I won't get to even try for my goal if I sidelined with an injury.  I knew I would still get my run in that day, so that helped with the guilt a little.  On my lunch break around 12:30pm, I was able to get out for my first watch-less run of two watch-less runs of the week.  I didn't concern myself with pace or time, I was just out there (in the 110 degree mid day sun) running my little heart out.  I would venture to guess I was going rather slow, but I didn't have a care in the world.  It sure was fun!

Wednesday: Upper Body, Core + Yoga
Rest day from running but not from the weight room.  Hit the weights pretty hard for a great upper body and core workout on my lunch break.  Spent some time foam rolling my super sore legs (from Monday) and it was back to work.  After my last group, it was off to get the kids then teach Yoga for my usual Wednesday night routine.  I typically teach quite a bit off the mat, but I did sneak in some much needed pigeon and crescent poses during class.

Thursday: 6ish Miles
I had so much fun with my naked run on Tuesday, I figured why not do it again on Friday.   I even went a little further this time around!  The nice thing about running in the middle of the day is that even though it's the hottest, there is the least amount of humidity.  There was also a bit of a warm breeze blowing too, so it actually felt (somewhat) nice outside.  Also, all that running in the heat really, along with the foam rolling and yoga, really warmed up and loosened up my insanely sore legs.  I was finally starting to feel human again!

Friday: MetCon + Hills
About a month ago, Hunter (the hubster if you didn't already know) suggested we go do some hill work out at a place he has worked with some of his NFL guys at.  You know me, if it involves running, a good challenge and my husband (who actually hates running) running with me, I'm all for it!  So a few weeks ago, the two of us went out and gave it a shot.  It was tough but not stupid hard, until later that evening when we could barely move due to pure exhaustion.  So we decided to make it a little tradition, of course planning it around my long runs, and even recruited some friends to join us.  I, of course assumed the 2 miles of hill work would simply not be enough of a workout for me that day and went through a 45 minute MetCon workout prior.  KB swings, box jumps, jump rope, battle ropes, etc., probably wasn't the best idea before running hills.  Man oh man was I tired the rest of the day.  But who am I kidding, I live for this sh*t, it's so fun!

Our hill crew, minus Hunter who took the pic

Saturday: 8 Mile Tempo Run
Last time I ran hills on a Friday and had a tempo run the next day, I actually ended up crushing it.  Maybe it was the mental toughness it gave me or my legs were just on another level from the day before, but I had one of my best tempo runs again this past Saturday.  I had forgotten my headphones and the run was on the dreadmill, but it was all in all pretty kick ass and just what I needed to close out the week.

By my training plan standards, this was not necessarily the best and most efficient week of training, but for my own sanity, it was what I needed.  I really enjoyed those naked runs, getting to run for the pure joy of running.  And it was also good getting to breaking up the monotony of running by hitting it hard in the weight run and having some fun with the hills.  Looking forward to getting back to the program this week with a long run.  It will be my first 20 miler since February and my last of three long runs this training cycle.  So it's time to really get focused if I'm going to turn this Boston dream into a reality!

Dear Marathon Training, I Hate You: Tips for Dealing With the Marathon Training Blues

I'm at that point in my marathon training where I'm like, for lack of a better term, F*CK IT!  Before you go thinking I'm quitting my training or even running all together, just hear me out.  After 10 weeks of hitting it hard and 10 weeks still to go, I am at that pivotal point in my training where I am just burnt the EFF out.  I'm physically, mentally and emotionally exhausted by it all.  Despite all my Go Pro captured, Snap Seed filtered IG "runfies" with motivational quotes about working hard in relentless pursuit of my dreams, I got to be honest, I'm actually freaking struggling over here!  It is stupid hot outside and will only get hotter, my training runs have been hit or miss and I am lacking some serious motivation!

So what exactly does this mean?  Do I take a week or two off to reset and hope it doesn't derail my training too badly?  Do I give up on my training plan and just wing it, hoping for the best come race day?  Do I just suck it up, push through and ignore any signs of over-training or injury (been there, done that).   Or, even more extreme, do I just throw in the towel and not even bother any more?  And the answer is, well there is no easy answer.  What I do know, however, is after having been through this very phase in virtually every single training cycle I have ever completed, this too shall pass.  I will get over this funk, finish out my training and run my little heart out on race day.

But I certainly cannot just sit around waiting for my running mojo to just magically reappear.  Not only do I want to finish this, my 6th marathon, I want to a shiny new PR and to finally get that BQ I have been working so hard on for the past 3 years!  But I recognize there is a fine line between that relentless pursuit of our goals, and knowing when to pull back to avoid burn out, illness or injury.  It's about training hard but more importantly, training smart.  So, if you're in the same boat as me, here are a few things to consider when you feel like throwing up the proverbial middle finger to your marathon training.

Take a Little Break
Gasp, she said take a break from running during marathon training, has she lost her mind!?!?!  Obviously skipping several workouts or even a weeks of training is probably not the best thing to help you reach your goal, but taking a day or two off here and there when your body absolutely hates you will not totally derail your training.  In fact, it will most likely do you some good physically and mentally to slow down or stop every once in a while.  Recognizing the signs of over-training is vital in avoiding injury and illness.  If you feel you are reaching that point, take a little breather because getting injured or being sick is even worse than having some bad training runs here and there!  I have pushed back runs later in the day, or even skipped a run and did something else (like swimming, biking or yoga) even even just took a full rest day.  Sure, I felt a little guilty for not completely "sticking to the program," but my body, and mind totally needed it!

Make New Goals
I am by no means saying to give up on your goal all together because training has been rough.  You never know what you may be capable come race day, so don't give up hope.  But I always highly recommend a plan B, C and maybe even D goal as well.  Having just one BIG goal in mind with an all or nothing approach can potentially set you up for failure and disappointment, trust me I know!  Having an ultimate goal along with some "I can by happy with this" type goals will help take some of the intense pressure off as well as allow you to make adjustments for situations out of your control (like weather, GI issues, etc).  I suggest doing this for training runs too, especially the long runs.  It will help keep you accountable out there, giving you something to work for and will be great practice for race day.  

Readjust Your Plan
As you know, marathon training is time consuming, but it does not have to consume.  We do have jobs, families, other hobbies and a life!  Sometimes training can take too much away from that and we start to lose our appreciation for running.  If you find that your plan is too stringent, causing you to resent running, or even worse, causing you to over-train, change it!  I have tweaked my program mid to late training cycle for that very reason.  Make sure your plan is still preparing you for race day with the appropriate mileage, speed work and tempo runs.  But do some research, seek the help of a professional and/or seasoned runners and readjust your plan so it better suits your life, goals and commitment level.

Repeat After Me: "Marathon Training is Not My Job"
As I stated above, we have lives outside of training that often include careers, that some of us actually like and/or want to keep.  Though it would be pretty awesome if we were compensated for the time we spend running and thinking about running, but we don't.  We run because we enjoy it, it's our hobby, our stress reliever, our "happy hour" with friends!  Yes, you made a commitment to a goal, so stay focused and honor that, but don't take yourself too seriously.  When training starts to feel like a full time job, remind yourself it it's not your job, it's your hobby and it's what you love.  Be sure to reconnect with that love of running every now and then with things like a watch-less run, a new route, a group run or a fun, easy local 5 or 10k!

Take Some Time Reflect
Whenever I hit a rough patch in my training where I feel like I'm losing my love and feeling for running, I take some time to reflect on all the wonderful things running has brought into my life.  I like to look back at old pictures, Facebook posts and training blogs to be reminded not just how far I have really come in distance and pace, but how much I have grown as a person along the way.  Running has transformed my body, making me stronger and leaner than I have ever been.  Running has given me so much inner strength and courage to do the things that had once terrified me.  And most importantly, running has brought so many beautiful, encouraging and motivating people into my life.  So yeah, sh*t gets hard some times, but reflecting on all the positive things running has brought me and will continue to bring me certainly helps put things in perspective and drives me to keep on going.

Mix It Up
Often times during marathon training, running is all we feel we can and should do.  But this couldn't be further from the truth.  A solid training program should include cross training, strength training and recovery.  If you find yourself getting burnt out on just running, try adding in some other forms of exercise to help keep things fresh.   For me personally, I would go crazy if all I did was run.  Even during marathon training, I absolutely love getting after it in the weight room, swimming laps in the pool, getting out on my bike and hitting up a yoga class.  Having variety in your weekly training regimen well help your body get stronger, leaner, more efficient and even aid in recovery, but it also give you other things to look forward and work hard at during your training cycle, breaking up the monotony.   [Side Note: I know some programs focus solely on running and shy away from cross training, but consider yoga as well as a core training program to help mix it up, provide strength and aid in recovery.]

Take It All In Stride
I can't stress enough the importance of trying to keep it lighthearted.  Yes it is time consuming, yes it takes a toll on your body, yes it can be a little tricky getting in all your training runs, yes it can be terrifying (especially if it is your first or if you're going after a big goal).  But that doesn't mean it still can't be fun!  After all, you committed to doing this because though you knew it would be a big challenge, you also hoped it to be (at least a little bit) fun.  So let it be fun!  Try to relax and not take it all too seriously.  Don't beat yourself up after a rough training run.  Don't feel all is lost if you missed your mileage for one week.  Don't sweat the small stuff, trust me you'll figure it out.  And most importantly, don't lose hope even when you feel like your goal is so far out of reach.  Keep your head up, keep working, stay positive and have faith in yourself and your training.  Trust me, you WILL cross that finish line on race day.  So why not do it with your head held high, a smile on your face and pride that you kept at it and gave it your all!  And even more so awesome when you CRUSH your goal!

Week 7: Time to Ditch the Excuses

In my 7th week of marathon training, I had to have a HUGE pep talk with myself.  I feel like I have been selling myself short a lot during this cycle and giving in to every "reason" why training has been so challenging. I finally decided to ditch the excuses and start getting serious about my training if I want to reach my goal.  I have to admit, having come up short at a BQ in my last 3 attempts, I was kinda in a strange place heading into this training cycle. You see, I know what it's like to fail, I've come quite accustomed to that, unfortunately.  And as much as it sucks, let's be honest here, it sure is a lot easier to just give in rather than push through when it gets tough. But I am really freaking tired of taking the easy route because I'm freaking tired of failing (pardon my French).  I'm ready to finally turn my dream into a reality and this week was about taping into that desire and how it will drive me the rest of my training.

So without any further ado, here's a recap of week 7, one of my best weeks of raining thus far...

Monday: 60min Spinning + Strength Training
Taught my usual spin class and got in a quick weight lifting session before hand.  I focused a lot on power exercises in the weight room, incorporating single arm snatches, box jumps and split squat jumps.  And spin class was great, energy was through the rough, I had a blast and was drenched in sweat!

Tuesday: 5.5mi Speed Work + Hot Yoga

It has been very busy and hectic at work and often the only free time I have is between 5-7am.  So I decided to use that time to get some work done rather than my speed work.  I figured I could squeeze in a quick run on my lunch break or later in the evening if need be, work has to come first.  Luckily, I was able to sneak out for an hour before lunch and decided to do my speed work on the treadmill.  I was a little iffy about it at first, just not feeling it.  But that is when it hit me, I have been iffy and whiny and full of excuses all this time, it was time to put in work dammit!  So I sucked it up and ended up absolutely CRUSHING my speed work!  I ran 6x800's (I was only scheduled for 4 but felt so great I did 2 more) with a pace closer to my 400 rather than 800!  I know they can't always feel that great, but I definitely need a good, hard workout like that to get me back in the game.  Hot Yoga later that evening was a great accompaniment to my speed from earlier.

Wednesday: Strength Training + Yoga
Total body strength at Planet Fitness on my lunch break where I did a little bit of everything, including some much needed lower body exercises and core.  I don't do much for legs, though I know I need to, so I hit it pretty hard (which I ended up paying for as the week went on, uhoh).  It was back to work for the rest of then I picked up the kids, rushed over to LA Fitness and talk Yoga.  Oh the life of a working fitmom, 3 different gyms in a matter of hours!

Thursday: 5.5mi Tempo Run
Hunter and I ended up sleeping in until about 5:45 that morning, feeling as if we needed a little extra rest.  When we woke up, he went into the gym to workout and work, so I headed downstairs to get some work done too.  I originally planned to run on my lunch break but decided to knock it out before heading into the gym for the day.  Hunter took the kids to school as I rand around the neighborhood.  The heat and humidity got to me quickly and I kept thinking about slowing down or cutting it short.  But then I remembered the pep talk I had to give myself once this week already and pushed through.  It wasn't the pace I was shooting for but it wasn't too far off and I'm glad that I broke through some mental barriers.

Friday: 2mi Hill Repeats
Normally, I do upper and core on Fridays but Hunter sent me a text on his way back from out of town (he was gone for the night) asking me if I wanted to run this hills out in Apopka.  So of course I said heck yeah!  There are not many "hills" in this area, it's actually pretty flat around here.  I had heard about this hill out in Apopka that some of our NFL guys like to go run up and had been eager to give it a try.  We got out there around 1pm with the sun high in the sky and beating hard down on us.  We measured out a tenth of the mile uphill and began our work.  We sprinted as hard as we could up the hill and briskly walked back down, doing that 10 times.  It was definitely tough.  When I found myself slowing down or wanting to even stop, I would tell myself to push harder, my BQ was at the top of the hill.  Pushing through now, and all of the other times that get tough, is what it's going to take to get my that goal.  That's exactly what we did that afternoon, and Hunter and I were both pretty exhausted that evening.

Saturday: 10mi Treadmill Run

I thought I was finally going to get out on the trail with my MRTT mamas but thanks to my van needing some service it was yet another no go for me this weekend.  We had to get the car seats into Hunter's truck, drop the van off at the shop then drop Hunter off at work.  So the boys and I headed over to LA Fitness so I could get my miles in on the treadmill.  It could have been the hard lower body workouts of the week, exhaustion from hill work, or me just being mentally not there, but the run started off pretty rough.  I kept wondering, "it shouldn't be this difficult, is there something wrong with me?"  So there I was again, having to give myself another pep talk, reminding myself that if I want to race hard, I have to train hard.  It wasn't easy, in fact I had to fight pretty hard for the miles and the pace.  But I pushed through it, finishing up the ten miles with an average pace of 7:23 and my last mile the fastest one at 6:36!

By Saturday afternoon, my legs were shot, I was so tired but I was on another level mentally.  I had broken through some HUGE mental barriers this week, that I had been needing to break since this Spring.  I feel like moving forward, I have a much better attitude and I'm ready to give the rest of the training cycle my absolute all.  No excuses, just hard work to make this BQ finally freaking happen!

Oh, and Sunday: REST DAY!
Rest and relaxation with my favorite people was spent taking the boys to see The Secret Life of Pets (which is super cute btw) and then hanging out by the pool the rest of the day!  Exactly what I needed after a hard week of training.

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!

Week 4: Chicago Marathon Training

Um, that cannot be right, I'm already 4 weeks into my training for the Chicago Marathon!?!  It's crazy how quickly time flies, especially when you're having fun.  Though I have a HUGE goal for this marathon and want to do everything possible to make it happen, I also want this to be a fun and relatively stress free training cycle.  And so far so good.  Despite having some Achilles issues the past few weeks and the heat and humidity being insane, things have been going well, mostly because of my attitude.  Attitude is everything and I will not let the small stuff and/or the stuff that I cannot control ruin my training and race day experience.

Back to the training...this was a big week for me.  It was my first long run, I got some new inserts for my shoes to help with my Achilles/Plantar issues and I got to pace a 5k (yes, pace a 5k) for an extremely important cause.  So here is he recap of week 4...

Monday: Spinning and weights are the name of the game on Mondays.  This past Monday, I had forgotten my cycle shoes (they were in my car that was in the shop), so I had to teach in my running shoes.  I'm not a fan of having to use the cages, I prefer my clips, and just as I suspected, the change in foot position flared up the Achilles.  Luckily, with plenty of stretching and rolling, my ankle felt much better.  I was able to get  a few weights in but I had to rush off to work, it's a busy day at The Athlete Factory!

Tuesday: Track, ahem Treadmill Tuesday for some speed work.  Though I want to throw my phone across the room and shatter it into pieces when the alarm goes off, ok maybe a little dramatic but I would much rather get a little extra sleep and/or get some work done.  But once I get going, I'm good.  And of course I feel so awesome when it's done.  Went a little light on my speed work this week because every time I push it, I could feel my Achilles scream at me.  I feel like there is a fine line between honoring my body and pushing it.  So I'm doing my best to listen to my body and train smart.  Like I've said, I've got some big goals, but I can guarantee you they won't happen if I'm hurt.  Got to train smart!

Wednesday: I spent a lot of time stretching and foam rolling on Wednesday and did mostly upper in the weight room.  I went to Fleet Feet that day to get fitted for some inserts.  The lady at the store was so awesome and helpful.  I tried several pairs, took them for a test run around the store and settled on what I'm hoping to be the answer to my Achilles and plantar issues  It was back to work for a bit then off to teach yoga.  Though I teach one class a week, I really do not get to practice yoga as much as I would like.  My goal for the coming weeks, and for this training cycle, is get back to more classes.  I feel much stronger and healthier with a regular yoga practice.

Thursday: I had to flip my schedule around to be available to pace a race on Saturday, so my long run had to be Thursday.  It was my first official "long run" of the training cycle and I had a lot of nerves and excitement leading up to it.  My expectations were not terribly high for this one because A. it was my first long run since the half I paced a month before, B. it is insanely hot and humid outside and I knew that would be a factor, and C. My Achilles and plantar issues were still questionable.  The run started off pretty slow.  The humidity definitely got to me in the beginning and it took several miles to find my stride.  By the turn around, though, I had settled into a good pace, albeit still a little slower, but more consistent.  The last few miles were in the sun with little to no shade or breeze, so they were a little tough.  I ended up taking a couple of walk breaks in the last few miles to hydrate and loosen up my calf.  But I pushed through the final mile to finish strong.  Average pace ended up being around 8:35.  In the past, I would have been incredibly disappointed and beat myself up for the rest of the weekend.  But this time around, I am doing my best to stay positive and keep focused.  I have several more long runs in my future so I will need to make some adjustments to have better runs and ultimately a great race.

On a positive note about my long run, I got to test out my new hydration vest by The Orange Mud and I absolutely LOVE it.  (Click here to read my review)

Friday: Recovering from my long run, I decided to do a light upper body and core workout over at Planet Fitness.  It's sled day at The Athlete Factory (I will have to make a post just to explain the awesomeness of that one of these days) so though I wasn't working out there, I got my fitness on coaching and moving around 45lb plates.  Then Hunter and I grabbed some lunch, picked the kids up early to ride the SunRail and then spent a relaxing evening a home.  It was an early wake up call for this pacer!

Saturday: After the tragic shooting at Pulse night club earlier this month, so many people felt compelled to do something to help out.  From giving blood to donating money and time, to showing up to various vigils, our community really came together to show support.  Final Mile Race Management wanted to involve the running community and decided to set up a 5k.  In two short weeks, the race director, fellow runners, sponsors and volunteers came together to organize and fund an event that raised over $100,000 for those affected by the shooting.  Thousands of runners at the actual event and virtually participated in the Orlando United 5k this past Saturday and it was truly one of the most inspiring and emotional events I have ever been a part of.  The running community is like no other and that light shined so brightly this weekend.  The love, acceptance and respect for one another out there was truly a beautiful thing to witness.  I was so honored to get to be a pacer for this event and got to meet a lot of really awesome people.  In a time of such a tragedy it is amazing to see people come together to love and support one another.  Love truly does conquer hate!

 

Sunday: Finally a rest day.  We decided we wanted to take the kids to the beach so packed everything up, drove down there and discovered a random storm was coming through.  So we turn around and came back to the pool.  There wasn't a cloud in the sky at our house so it was a super fun afternoon for the fam at the pool.  Then it was back to the grind.