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!

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.

No Rest For the Wicked

Well, it's only been a little over a week since my big exciting marathon and now it's time for my next half.  I had actually planned this half way before I chose the marathon.  Sommer Sports was running a deal late last summer where if you jumped on the computer to register quick enough, you could purchase some of their races for as little as a dollar!  I happened to be one of those lucky few who grabbed the Orange Blossom Half Marathon for dirt cheap.  Then of course the injury happened later that Fall, I signed up for Donna and well you know the rest.  So now I find myself in a situation of running virtually back to back races like I have been a handful of times before.  So I can handle it...I hope!

With that being said, let me recap these past two weeks actually.

So obviously the Monday post marathon was NOT spent teaching spinning or working out.  It did involve jumping right back to work though.  It was a good and a bad thing.  Bad because I did not really get much rest but in a way good because I spend so much time on my feet, it actually kind of helped loosen up my legs.  Life goes on, so as tired as I was, I had to suck it up and push through.  The next day, I was feeling much better and thought I'd try a light swim.  The universe must have disagreed with me because when I got to the pool, it was insanely packed.  Since I'm crunched for time, I ended up soaking in the hot tub then headed back to work.  Wednesday I managed to squeeze in a quick upper body work.  My legs were really starting to feel the effects of my marathon just days before, so even getting around to do my arm exercises was somewhat difficult.  But it felt good to get in a quick pump.

Thursday of post marathon week, I figured I would brave my first run.  Despite some serious calf tightness and a little flare up to my Achilles, it went far better than I had expected.  I felt like I was flying and had to tell myself to slow down several times because of the calf pain.  I didn't want to over do it.  The weather was absolutely beautiful and I got in a super fast 3 miles.

Friday was a quick lift with the hubster.  We did mostly upper body but I did incorporate some kettlebell swings to get the lower body going.  Again, the only issue was the calves.  Later that night, I attended hot yoga and it was as if the instructor designed the class specifically for me!  We focused a lot on posterior chain, especially the lower legs!  I think it was a combination of rest, listening to my body when working out and the amazing yoga class that had me just about back to my old self by Saturday morning.  On Saturday, I ran a conservative 5 miles and got in a 1200m swim. and of course some foam rolling.  Later that night, Hunter and I finally celebrated our Valentine's Day.

Sunday was rest day and then of course Monday was back to spinning and lifting.  This was my first attempt to lift legs in close to 3 weeks and boy did I feel it the next several days!  I will say as much as I love distance running, getting after it in the weight room has my heart and I am really looking forward to growing.  Tuesday, was my first speed workout in a while too and it was freaking awesome.  I was a little apprehensive how it would go because of the heavy legs the day before and the fact that they probably are still somewhat fatigued from the marathon the week before.  But I was able to do some of my fastest 400's ever so that is wonderful!  Calf and Achilles felt pretty good, required some stretching and rolling but nothing too serious, so I was pretty excited about that.  Also, as you can see below, even though I still have a ways to go, I am finally getting my abs back from all the crazy carb loading and post race indulgences, not to mention the holiday weight gain I was still trying to work off!  It's an ongoing process for me and a constant battle.  But hard work and dedication does pay off, so I'm trying to stick with it and will hopefully be back in shape for bikini season.

Wednesday, I was hoping to attend the monthly pub run that night, but since I have been feeling some issues with allergies and/or a cold coming on, I figured it was best to skip out.  I did get in a little lift that afternoon at our gym.  I wanted to focus mostly on upper body and core, but it had felt like eternity since I got to do some plyos.  So I incorporated some box jumps into my workout.  I also gave an exercise we have been putting our athletes through these past few weeks a try.  It involved a twist on our traditional valside knee tucks where I also use a band and do triple threat knee tucks.  It was definitely a burner and I will be doing this one again!

On Thursday, I wanted to get in a 5 mile tempo run then a 1200m swim.  I figured since my speed work had been so great on Tuesday, the tempo run should be effortless.  Well, Thursday morning, I woke up with a scratchy throat and an itchy nose.  You guessed it, allergies in full effect!  I popped my Allegra hoping to nip it in the but by my lunch break, when I would get my workout it, I was struggling.  I did manage my 5 miles and my swim, but it was not as easy as I had hoped for.  Later Thursday night, Hunter and I got to sneak out for another date night!  Two date nights in a matter of months is unheard of for us, but twice in one week is crazy insane.  But when some good friends of ours offered us club seats to the Magic v. Golden St. game (aka the Steph Curry show), we couldn't turn them down.  Unfortunately our Magic got beat down but it was still a fun time out!

Friday, I wasn't worse off but I certainly wasn't any better.  With a race the next morning, I knew I should take it easy.  So I knocked out a quick, but potent upper and core workout at our gym.

It's hard to go light, it's just not in my nature, but I am also learning to listen to my body better these days.  As the day went on, my allergies were really starting to kick my butt.  I had full on laryngitis, I was coughing up a storm and fatigue was sinking in.  I went to bed early Friday night in hopes to be rested and ready to go for my half on Saturday...

When I woke up Saturday morning at 4am, I wasn't sure if I should get back in bed or hop in the car and head to the race.  I was definitely NOT 100% but didn't feel terrible, so I chose the latter.   The temp was pretty chilly at the start of the race but it turned out to be pretty nice.  The course was much more difficult than I had anticipated with several hills, clay roads and even a dirt trail.  I was coughing and sneezing the whole way through, but still managed to squeeze out a baby PR with a finish time of 1:40:59 (my former PR was 1:41:49), and I placed 2nd in my division!
[FULL RACE RECAP TO COME]

Later Saturday afternoon, we took the boys down to Fort Mellon Park in Sanford.  It was an absolutely beautiful day and they really enjoyed the playground there.  It was a dual purpose heading down there because a few of my MRTT friends were running in the Dawn to Dusk Challenge around the park.  They were doing the one mile loop as many times as they could in the 12 hour period!  All of my buddies who participated ended up doing over 33 miles each and one of the over 40!  Seriously considering joining them next year.  After cheering on the ladies, we strolled the riverfront, dined at the German cafe down there, then headed up.  I think it's safe to say, our who family was pretty warn out from the day.

Taking the day off today to rest, re-cooperate, hopefully get my voice back, but most importantly enjoy some quality time with my favorite boys.  Happy Sunday!

Back To Back Races: The Good, The Bad, The Crazy

6 Days Apart: Space Coast Marathon & MOAT Off-Road Half Marathon

Last Sunday, I ran a marathon and this Saturday, I will run a half marathon.  I have done this a couple of times in my running "career" and each time I do it, I am reminded why I don't do it very often, lol.  Now, I am by no means an elite runner, but I am definitely out there pushing it each time I race.  And by the time it's all said and done, man oh man do I feel it!  But with that being said, there is also something fun and exciting about multiple distance races in a short period of time.  In fact, there are even groups specifically for runners who enjoy filling up their weekends with half and full marathons.  Half Fanatics and Marathon Maniacs are two groups I am aware of and I am sure there are others.  Since I know I am not the only crazy runner out there, I thought I would share, in my opinion, the pros and cons of running back to back races as well as some tips to survive both (or several) race weekends.

No Taper Madness
With such a quick turn around from one race to the next, one does not have much time to focus on a proper taper.  We all know how crazy tapering can be for a distance runner, so in a way, it may be kind of nice not to go through the 2-3 weeks of "taper madness."  The decrease in mileage and intensity, however, certainly helps prepare our bodies for the big event.  O the plus side is our mind is already in race mode, hopefully our legs follow suit!  My advice when there is no time to properly taper, do the best you can to rest up and scale back that week or two between events.  Kind of like an abbreviated version of a taper, better than nothing!  Also, be sure to listen to your body.  If your legs, head or heart aren't feeling it, a day or two off before your next event would probably do you more good than harm.

Goals (aka PR's)?
I talk A LOT about setting goals in my blogging, but sometimes I suggest throwing them out the window.  This is one of those times.  Back to back races can not just take a toll on you physically, but it can burn you out mentally as well.  Since we are not professional runners here, it's important we remember why we do these events.  The answer is typically because their fun and it's our passion.  Of course it is nice to PR and don't sell yourself short if it feels like a good possibility out on the course.  But after you just ran a half or full distance and are about to run another, you have no idea how your body (and psyche) will react to another weekend of high mileage in a high energy (and competitive) atmosphere.  So my suggestion would be to just go out and have fun, see what you can do, make some friends out there and enjoy the journey!  The is, after all, why most of us run anyway.

Bring on the Bling
If you're like me and most of the other runners out there who do this for fun, we also do it for the bling.  Let's face it, we like big shiny rewards for our efforts, hehe!  An obvious plus to doing multiple races is receiving multiple medals.  So you may acquire some blisters, exhaustion and soreness along the way, you will certainly have some pretty new medals to show for your hard work and badassery!

Eat All the Food
Again, I make mention of proper nutrition and moderation in my blog, but another fun thing about multiple races are the post races goodies.  Of course I do not suggest a week or two of a pure pizza and beer diet (I would be in heaven if I could do that), but enjoying some good eats not only serves as a reward but also helps to replenish all those calories burned out on the course(s).  My advice is to have a cheat day after each race where you can enjoy some of your favorite indulgences.  Do try your best to keep portions in check during these cheat days and once they are over, do your best to get back on track with your healthy nutrition.  Also, don't forget to stay hydrated with beer, I mean water and electrolyte drinks!

Find Out What You're Made Of
You never know your limits until you push yourself to them, and running long distances back to back will certainly push you to the limit!  Like I said above, there is definitely something exciting about multiple high mileage weekends.  Running a half or full is a big deal in itself, so to do more than one in a matter of days is a big freaking deal!  It takes guts, grit and maybe a little insanity.  But you will feel such an amazing sense of accomplishment when it's all said and done.  You will learn a lot about yourself and what you are capable of.  And if you happen to do exceptionally well at one or both races, well then all the more reason to be even more proud!

Learn From Your Experiences
Every experience in life is an opportunity to learn and running is no exception.  The more races you run, the more opportunities you have to gain knowledge, confidence and experience that can help to better prepare you for each subsequent event.  You learn more and more about what works for you for everything from training to nutrition and hydration to recovery to even your mental game, and everything in between.  Back to back races, though taxing physically and mentally, give you real time race experiences and of course opportunities to learn and grow as a runner.

Have Fun!
I know I sound like a broken record pointing out the obvious that we are not elite athletes here.  We are weekend warriors doing this for fun, fitness and friends.  Of course we would be lying if we said we don't like to push ourselves, we are crazy distance runners after all.  But all in all, we are doing this for ourselves and nothing more.  So keep that in mind.  Be proud of how hard you are working.  Feel special that you are doing something challenging, unconventional and only for the crazy brave.  But most importantly, enjoy it all.  We are so lucky for the gift our bodies give to us, so don't take it for granted, soak it all in and have some dadgum fun!

Rest and Recovery
Last but certainly not least, once it is all said and done...GET SOME REST!  Holy Guacamole you deserve it!  Sleep, eat, drink water, foal roll, ice bath, massage, yoga, lay in bed.  Whatever it takes and whatever you can make time for, do it.  Your body and mind will thank you for it.


If you need more tips on training and recovery, contact Coach Christina today.  Be sure to follow her running and fitness journey on her INSTAGRAM page.  Happy running everyone!

Product Review: Tiux Compression Socks

I was recently contacted by a company called Tiux, asking me if I would be interested in testing out a pair of their compression socks.  I'm all for trying new things so I agreed and in a few short days, a new pair of compression socks arrived in the mail for me!  I was super excited to test these puppies out on my next long run.

I was quite impressed with the packaging.  They came in this really sleek black box and were wrapped in thick, protective plastic.  I immediately fell in love with the colors and knew exactly what I was going to wear with them.  Now, I am embarrassed to admit this, but I have very little fashion sense.  Come date night, I am struggling trying to find something to wear.  If the event doesn't allow for t shirts and flip flops, I typically don't even want to go.  Running gear, however, I am all over that!  From training runs to races, I am matching head to toe!  So you could imagine my excitement when I received these beautiful neon socks to match with my Nike compression shorts and neon sports bra.  Even my Moms Run This Town visor matched!

 

If you look good, you feel good, if you feel good, you have a good run!

Currently, I am about 4 weeks in training for my fourth marathon, the Space Coast Marathon in November.  I did this same marathon last year and was hoping to qualify for Boston then, but due to unforeseen circumstances, I came up short.  I am working very hard this year to turn my BQ dreams into a reality.  Everything from my training program to diet and of course gear is super important so that I can have optimal performance.  This past weekend, my training program called for an 11 mile run.  I have been having some great speed days but my tempo runs have been struggling for some reason, so it was imperative I have a good long run.

The heat and humidity here in Central Florida does not seem to want to leave us any time soon, so getting an early start on the trail is important.  I woke up early Saturday, incredibly excited for my outfit and to hit the trail.  Because of the heat, I'm typically on the fence about wearing compression for those shorter distance double digit runs.  Although I know how helpful they can be, I worry about getting too hot.  The Tiux socks, however, felt so light and breathable, I knew before even heading out it shouldn't be a problem.  Unlike other compression socks where I almost need an assistant and or some sort of special device to get them on, the Tiux socks slid right on effortlessly and immediately felt comfortable without any major adjustments.  I had my cute, comfy and breathable socks to match my outfit and I was ready to rock and roll!

I made it out to the trail a little before sun up and knocked out my first 4-5 miles during the sunrise.  The temperature gets up there pretty quickly once the sun is up, and by miles 6-7 I was already drenched in sweat.  But luckily, just as I suspected, the socks were not too hot at all and unlike other socks I've used in the past, they were not chaffing or causing my legs to itch when they got sweaty.  My legs felt great the whole run and I was able to go even faster than I had anticipated.  Also, another plus, my peroneal tendonitis did not flare up one bit out there nor the rest of the day.  The socks offered such great support, they seemed to be more helpful for that issue than the K-Tape I've worn in the past.  So that was a super awesome bonus!

Despite the heat and my lack of sleep from the night before (I got back late from my husband's football game and my kiddos would NOT sleep), I was able to knock out all 11 miles no problem and even felt like I could've gone longer!

Post run, I did some foam rolling and core work.  After that, I was on my feet the rest of the day keeping up with my kiddos (age 2 and 4).  My legs felt great the whole time, if it wasn't for the fact I was so "rungry" (run-hungry), I would have hardly known I ran 11 miles that morning!

All in all, I would rate these socks 9 out 10...
Pros
Great fit
Comfy, breathable material
Nice, vibrant colors
Provided good compression, support
Can't beat the price

Cons
A little long and lose in the feet (I have narrow, skinny feet though)
Wish there were a few more colors to chose from

These will most likely be a staple in my training from here on out.  Thanks again to Tiux for the opportunity to test this product.  I am excited to order some more socks and get some cute running outfits put together!

Race Recap: USA Beach Running Championships

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

USA Beach Running Championships

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

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

Pre-Race Sunrise on Cocoa Beach

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

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

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

My girl Meagan and I right after the race

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

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

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

I placed 1st in my division

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

So, To Sum It All Up...

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

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

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

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

Mother's Day fun!

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

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

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