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.

Yoga For Athletic Performance

Yoga isn't just about stretching, breathing and relaxation, although those aspects are incredibly beneficial to athletes and well, anyone for that matter.  But yoga has much more to offer athletes at any age, level and sport.  Across the world, countless athletes are engaging in regular yoga practice to help improve their athletic performance.  Anyone from youth, novice, collegiate and professional athletes are seeing the benefits of yoga translate to improved training and increased performance, giving them the competitive edge.  Below is a list of some great benefits of incorporating yoga into your training regime and how it can improve athletic performance.

Injury Prevention
Regardless of the sport, all athletes put a lot of repetitive stress on their bodies, and over time, this stress can cause muscular imbalances.  When muscles become tight due this imbalance, they become more susceptible to injury, not just to the muscle but the surrounding tissues as well.  So it’s to the benefit of any athlete to have more pliability and flexibility to prevent injuries.  Yoga is designed to work the muscles around the joints for stability as well as to gain full mobility and rotation in the joints, making an athlete more fluid with their movement, thus preventing injury.

Improved Body Awareness
There is quite a bit of focus on balance during yoga.  Improving our balance helps improve our proprioception.  Proprioception is the awareness of our body in its position in space, as well as the direction and speed of its movement.  During yoga, we continually gain an understanding of our bodies and how we move in relation to other parts of our body and our environment.  This understanding of anatomy and body mechanics not only improves our balance, but also helps with reaction time and aids in injury prevention.

Improved Core Strength
A strong core not only protects our spine but also provides a solid foundation for the functional movements used in the weight room and on the playing field.  Through focusing on breath, movement and poses, yoga helps strengthen these core muscles, which of course helps improve overall strength and power.

Increased Power
Proper form is key in the weight room and during any athletic event.   Power, strength, and speed are directly related to proper body-mechanics.  When our body is properly aligned, we can transmit force much more efficiently and perform better across the board.  Yoga places so much emphasis on optimal body alignment, thus helping increase power and force production during training, practice and of course during competition.

Improved Endurance
Regardless of whether you are a marathoner or football player, stamina plays an important role in all types of sports and athletic events.  Yoga has been known to help improve circulation as well as increase respiratory capacity, which translates to improved endurance.  Having long lasting energy is important to finishing healthy and strong, whether that is crossing the finish line or outperforming your opponent in the fourth quarter!

How to Incorporate Yoga Into Your Training Regimen
Because yoga uses your own body weight and no external load, it can essentially be performed every day.  I often suggest to beginners to start with a simple DVD at home or in a gentle yoga class at a studio.  (Of course always be sure to consult your physician and coach prior to engaging in any new physical activity).  Due to school, sports practice, work and training, many of our athletes who train in our facility are not left with much time to practice yoga.  So we incorporate various poses and sequences into their workouts to focus on key areas for athletic performance.  If time is an issue for you, consider doing a few poses during your warm up and cool down.  Even if it is just 1-2 times per week, incorporating yoga into your training regimen will offer benefits listed above, helping you to perform at the top of your game!

If you have any additional questions on yoga for performance or run training, contact Coach Christina today.  Also, be sure to follow along her journey and stay up today on her latest blog posts on her Instagram page.

Namaste

10 Things that Make Florida Running AMAZING

The temps are already soaring here in Central Florida making it one of my least favorite times of year to run outside.  Of course rather than complain about how much I hate it, I thought I would recount some of the super awesome things about being a Florida runner...

People come from all over to visit Central Florida’s theme parks and beaches, making this area one of the world’s top tourist destination.  If you’re visiting during the mid-March through early October, your first and most likely continuous thoughts are probably about the heat.  We’re known as the Sunshine State for a reason.  With temperatures averaging over 90 degrees in the summer months (and summer for us is pretty much those months listed above) and reaching triple digits with the heat index, not to mention the insane humidity, outdoor activities that do not involve the ocean or a lake almost can be a little rough!

But despite the heat, believe it or not, Central Florida really is one of the best places for runners to live or visit.   

Here my top 10 reasons that make running around here so great:

It’s FLAT

We’re certainly not known for our hills here in Central Florida.  In fact, if you wish to do any sort of hill training, you will have to find you a good overpass to run up and down several times.  Quite possibly one of the best trade offs for the extreme heat and humidity is our extremely flat terrain.  Runners visiting the area may find themselves hotter than ever, but they may also find themselves with a PR on our nice, flat roads and trails.

Must Run ALL the Races

One of the challenges to living here is the urge to sign up for a race every weekend, and trust me, there are races EVERY weekend.  In fact, it can even be difficult choosing just ONE race per weekend since there are typically several!  From 5k’s to full marathons and even ultras, Central Florida offers a variety of fun races year round.  But wait, isn’t it too hot to run in the summer?  Not according to Final Mile Race Management who puts on a two incredibly awesome mid-summer events each year with a Half Marathon in June and a 5/10k event in July!  Of course the absolute best time to race each year is from February to April, and that is when you will find some of the best races in the area.

Great Community

The running community in Central Florida is like no other.  Here you will find some of the most enthusiastic, supportive and friendly runners in the world.  Whether you’re receiving friendly smiles and waves from fellow runners out on the trail or joining one of the many group runs around town, you’re sure to enjoy the positive and encouraging energy that makes our running community so great!  Most all of our local running stores including Fleet Feet Orlando, Front Running Sports of Lake Mary and or course Track Shack put on weekly group runs with product samples and of course tons of fun.  A personal favorite of mine is the monthly Fleet Feet pub run.  Running + Beer = Good Times!

 

Why Not Tri?

With lakes galore, beautiful biking trails and of course an already embedded passion for running, it’s difficult to say NO to a at least giving a sprint triathlon a shot down here.  With distances short enough to be non-intimidating up to full Ironman races, options are unlimited when it comes to triathlons.  A late summer early Fall tri is the best.  The water is no longer at boiling temperatures, the slight crisp to the morning air and the sun warms everything up just enough by the end of your run.

Easy Access

Orlando has two international airports that can take you just about anywhere you would want to go and of course getting here just as simple.  Major interstates make driving down here pretty seamless if you’re not too far for a scenic drive.  Whether you’re traveling to Orlando for a visit or you leaving Orlando for a race, you won’t have a problem traveling to and fro.

 

The Happiest Place on Earth

We do have lives outside of running, don’t we?  When we’re not hitting the trail, or of course at our jobs funding our running habit, we like to unwind and spend some quality time with our family and friends.  Central Florida may be most known for Disneyworld and beaches, but that’s not all there is to do around here!  Other than the other well-known theme parks (Sea World, Bush Gardens, Universal, etc.), Central Florida is also home to several other family attractions.  A personal favorite of mine are the several state parks offering beautiful hiking trails and natural springs.  The warm year round temperature of the springs make them perfect for swimming, kayaking and paddle boarding.

Will Run for Food (and Beer)

Being a large, diverse tourist town, it should go without saying we have some of the best restraunts in the country!  You can sample just about any cuisine from any country or culture you can imagine.  Your options for post run fuel are virtually endless.  And if you’re like me and like to carb load with some hops, we also have some amazing local breweries.  Orlando Brewing Company is a favorite of mine not just because of its high quality, delicious beer options, but also because it is Florida’s only USDA organic brewery! 

Ohhh, the “Winter” Months

For a few shorts months out of the year, Florida is quite possibly the most amazing place on this planet to run in!  With temperatures averaging in the upper 50’s to low 60’s and of course our incredible sunshine and brightest blue skies, it’s almost a surreal outer body experience running around here!  With the flat terrain and pristine weather, you are sure to have one of your best races ever if you’re running down here then!  Because the summers can be so brutally hot, this time of year is even more cherished and runners take advantage of the weather using it as the perfect time to train for longer distance events.

Who Doesn’t Love a Good Beach Run?

Whether you are staying at one of the hundred beach resorts or a short drive at one of the theme park resorts, getting in a run on the beach is an absolute must.  Crystal clear waters, beautiful skies, warm ocean breezes and nice hard packed sand make beach running an experience you wouldn’t want to miss.  If you’re in the area in early May or November, Beach Running Champions puts on an event that includes distances from 5k to half marathon, and even a barefoot division along the shore.  It’s a fun, beach themed event with a nautical finisher’s medal

Trails, Trails and More Trails

Wherever you are in Central Florida, you’re near a trail.  There are several beautiful trails all throughout Central Florida and many of them even connect, so running and biking can go on for as long as you wish!  And it seems like new trails are sprouting up all over the area, giving runners even more options to get their miles in.  If you’re more into rugged terrain, one of the manystate parks offer great off road trails with all the dirt, sand, roots and trees you could ask for.  I myself, gave trail running a shot a few years back with a Masters of All Terrain series race and was instantly hooked.  Though we may not have mountains or even great hills, our countless beautiful trial running options (paved or off road) in Central Florida more than make up for it!

My Race Day Fueling Essentials

Went shopping and picked up a few of my favorites!

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

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

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

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

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

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

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

So Yummy!

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

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

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

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

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

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

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

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

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

Spring Break, Family Time and Yoga Poses

This week was Spring Break for many of the local high schools.  Although it has been YEARS since I myself have been able to enjoy an entire week off from reality, Spring Break does affect our work schedule and actually frees up a little time in our training.  On the plus side, Hunter and I are able to get some work done and even have a little fun together.  On the downside, with my schedule thrown off, it can be a little difficult to stay focused and committed to my fitness.  With that being said, I still managed some good workouts this week and here is a recap in training.

Monday: Taught spinning to a smaller class, assuming many were out for Spring Break.  The weather was gorgeous, a little cooler but sunny and beautiful.  After spin, I met up with Hunter and we knocked out a few miles.  He said he wanted to push to 4 and hold a solid pace similar to our last run.  We ended up doing 4.25 with a pace of 9:02.  Which in my opinion is super awesome for a big guy who has only been running for 3 months.  He's made so much progress in such a short period of time.  I couldn't be more proud of him!

Monday also started the Runners Love Yoga Challenge for March.  I had so much fun participated in the February challenge while tapering for my marathon and I even won the challenge!  This month is all about the Flow with a series of poses that will build on each other.  Here was day one with a Warrior I:

Tuesday: Normally I run on my lunch break on Tuesday, but with the freed up afternoon as well as free tickets to a fitness convention center here in Orlando, Hunter and I took advantage and headed down to the convention center.  We spent the afternoon checking out all the latest and greatest in the industry and we even ran into a few of our former coworkers.  It's always fun to get to catch up with people!  We had to head back to train our afternoon groups so this left no time for my run.  Luckily, since the sun is going down later now, I was able to get an evening jog in.  This used to be the only time of day I could run because of work and kiddos.  It had been so long since I've had a solo evening run and I had almost forgotten how beautiful it is out there just before the sun goes down.  I definitely want to take more time for runs like this.

And this was my Reverse Warrior pose from earlier in the day for the Yoga Challenge:

 

Wednesday: Hunter and I had a busy afternoon planned so I didn't have much time for a workout.  I stayed back at the gym while he went for his run and I knocked out a quick MetCon circuit.  My knee and hip had gotten really sore over the past few days so I did spend some time on rolling and mobility work.  In between MetCon sets I went ahead and did my Yoga Challenge pose which was a triangle pose.  It was juts what I needed to help loosen up my tight adductors.

Thursday: On Thursdays I typically run but my legs felt like absolute lead.  With my run on Monday and Tuesday, I was already at the mileage I'm typically at for the week, so I figured I should hold off on running more and have fresh legs for hopefully a good Saturday run.  So I decided to just do a quick, easy mile and a half then hit the pool for some laps.  My swimming has gotten so much better and I swam a whole 1200m without stopping!

Yoga pose for the day was the low lunge.  Took the picture at the pond in front of my house before the rain came.

Friday: Went to Planet Fitness and focused solely on upper body.  My knee was feeling much better and my legs were loosening up, but I didn't want to wear them out before my 8-10 miles I had scheduled for the next day.  Got in a great pump at PF then headed to meet Hunter for lunch.  After lunch we met with a realtor about potentially selling our house and buying a new one, eeek!  Then we went to a high school baseball game to cheer on our kiddos from the gym, then to our own kid's school to watch their Easter parade, then finally home!  What a crazy busy day, we were exhausted!  But here are some adorable pictures of the kids' Easter festivities:

And of course here is my standing L pose for the Yoga Challenge:

Saturday: The forecast was calling for rain all weekend.  Since I have been helping a friend prepare for her first half, I was disappointed the rain would keep us from meeting out on the trail that morning.  I, however, was excited to get to sleep in a little though.  It's been while.  So I caught a few extra ZZZ's and headed to LA Fitness for a treadmill run.  My plan was 8-10, which is my usual Saturday mileage.  My knee was a just a pinch twinge-y, my allergies were not too bad, and the extra sleep had me feeling good and rested.  I could have pushed harder and gone longer but I felt good about my 8 miles in 58:41 (avg pace 7:21).   Pretty pleased with my run and feeling prepared for my 15k next week, I finished off with some foam rolling and stretching.  Spent the rest of the day with friends at an Easter party.

When we got home from the party, it was raining.  I still needed to do my revolved half moon pose for the Challenge, so here I am doing so in the rain!

Sunday: Easter Sunday and also rest day!  We decided to spend the day at the beach.  It was a little overcast at times but it turned out to be the perfect day to spend at the beach and finish out an awesome weekend.  The boys had so much fun building sandcastles and splashing in the waves.  Hearing their laughter and seeing the smiles on their sweet little faces makes everything seem right in the worlds.

And of course, the beach is also the perfect place for a great yoga shot, so here is my high lunge for the Runners Love Yoga Challenge:

What's on tap for the next few weeks...
It's about to get really hectic!  April is a super busy month with work and races.  Next Sunday, I will run the EA Riverside 15k.  The following weekend, my mom will be in town helping with the kiddos while Hunter and I help run a football camp.  Also that weekend, I have an 8k on Saturday and then on Sunday, I drive down to Sarasota in the wee hours of the morning to run the Iron Girl Half Marathon with my friend (it is her first half)!  I will have a week to recuperate then it's the Lake Minneola Half Marathon April 24th, then two weeks later it's my sprint tri!  After that, we take a vacation and I will have no other races planned until the Chicago Marathon in October.