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!

Arm Challenge, Allergies and Awesome News!

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

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

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

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

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

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

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

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

A little foam rolling before coaching MetCon

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

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

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

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

Why We NEED Rest Days

Contrary to what many of my friends and family think, I do not workout 7 days a week, 365 days a year!  I make sure to have a rest day every week and I never miss it.  It's typically Sunday (Saturday if I have a race Sunday) and I do not touch a weight or lace up my running shoes that day.  Since having kids, my rest days have evolved and are quite a bit more active nowadays.  But no regimented exercise for me on my day of rest.  This day is so important because it gives my body and mind the much needed rest from the previous week of exercise and prepares it for the week to come. 

Every now and then our body tells us we need to slow down and take an additional rest day and that is perfectly ok!  There are several physiological as well as psychological reasons why we should schedule regular rest days.  Here are few great reasons why it's so important, and why you shouldn't beat yourself up if you have to take an extra day here and there if you're body is begging for it.

1. Let Your Muscles (Re)grow
When we engage in strenuous physical activity our muscles break down.  It's during that time that our muscles repair themselves, becoming stronger and more efficient.  Your muscles need that time to rebuild, without it they will continue to tear.  This continuous break down of your muscles leads to several issues (as stated below) but most importantly it will negatively effect the improvements to your strength  you are working so hard for.  This is also why it is important not to train the same muscle groups on consecutive days (when it comes to weight lifting).  So don't worry, taking a day off and/or alternating muscles groups will help your progress rather than hinder it.

2. Prevents Fatigue
We exercise so that can look good, be stronger but more importantly to feel good.  Exercise, along with proper nutrition and sleep, help boost our energy levels and our mood.  But there is such thing as too much of a good thing.  When we over-train and neglect rest, our bodies become fatigued.  This causes us to lose energy, have trouble sleeping and it even effects our mood.  It becomes a vicious cycle because when we are fatigued, we will not have the energy to workout.  Without the energy to workout, we will not meet our goals and of course our mood will be negatively effected by that as well.  Listen to your body, take rest days and your body will thank you for it with the energy it needs to keep going in the gym, out on the trail and in life!

3. Prevent Mental Exhaustion
Your mind can get just as burnt out as your body.  Life is all about balance.  We have to be able to physically and mentally enjoy what we do otherwise it will soon feel more like a daunting task than enjoyable activity.  Taking proper rest not only helps you physically, but emotionally as well.  It helps prevent boredom, rekindle your hunger for exercise (you know you miss it when it's gone ;-)), and of course recharge your psyche.  Not to mention when you are physically tired, your brain cannot function at full capacity, so rest days are win-win for body and mind.

4. Keep Your Immune System Strong
Over-training has been known to weaken your immune system, making you more susceptible to fatigue and illness.  When you engage in consistent strenuous activity, your body's immune system is there to help make the necessary repairs to your muscles and joints.  Without proper rest, your immune system can not keep up with the demands you are putting on your body.  Without an efficient immune system, you are more likely to become ill and then you will have no choice but to take additional rest days to re-cooperate.  Do not wait until you're already sick to take rest days, be sure to take them weekly in order to prevent a hit to your immune system.

5. Injury Prevention
From running to weight lifting, and everything in between, rest days help prevent the overuse of muscles and joints.  Without allowing the proper rest, this overuse will eventually make you more susceptible to injury.  There is only so much our muscles and joints can take at any given time before they begin to wear down.  It is important you not only allow yourself regularly scheduled rest days, but also that you are listening to your body when it is telling you that you have had enough. Pushing ourselves through extreme fatigue and pain will only set us back in the long run because we will become injured and, of course, have no choice but to rest then, whether we like it or not.

The key to rest days is to schedule in your regular workout routine.  Chose a day of the week where it will fit best and commit to it.  If an opportunity arises for a race, workout or strenuous physical activity, plan in advance and reschedule your rest day, but don't skip it that week.  Also, it is tremendously important that you listen to your body.  Some times it will be begging you to slow down and take an extra day or two of rest.  Trust me here, a few days off will certainly not set you back in your goals.  In fact, the much needed rest will have you coming back stronger than before and ready to go out and crush it!

For additional training information, tips as well as Coach Christina's own personal fitness and running journey, be sure to check her out on INSTAGRAM.  And for more information on training with Coach Christina, be sure to check out STRENGTH2RUN.

Strength Training For Runners

Running is such a great form of exercise.  Not only does running offer many great physical benefits, but it has many great mental and emotional benefits as well.  Whether you’re a novice runner, a seasoned runner or even a competitive runner, there is no greater feeling than hitting the trail, treadmill and of course, crossing the finish line.  Running, however, because of its singular plane motion and repetition, can eventually start to take a toll on your body if you are not properly cross training.  Strength training is an often neglected form of cross training but one of the most crucial forms of exercises for runners.  Finding time to get runs and other forms of cardio in each week isn’t always easy, so runners often skip out on the weights, thinking they do not have enough time or it is not necessary.  But strength training, because of its many benefits, should be a part of every runner’s training regimen.  To understand the importance of strength training for runners, here are some key benefits to keep in mind:

1.    Increased Endurance: Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which will help you maintain proper running form, improving efficiency and endurance.

2.    Injury Prevention:  Many running injuries, especially knee and hip-related issues, are a result of muscle imbalances or weaknesses.  When muscles get tight, they become weak and are more susceptible to injury.  Strengthening your muscles, especially the muscles of the core and lower body, will help correct these imbalances leading to less aches and pains and more importantly, less injuries.

3.    Increased Speed:  Strength training is an excellent way to get faster.  Strength training will, of course, improve your overall strength, but also improve your body’s efficiency to use energy and oxygen.  By becoming more conditioned, you will be able to improve your overall pace..

4.    Weight Management: Strength training builds lean muscle mass and lean muscle mass boosts metabolism.  Our bodies adapt quickly to steady state cardiovascular training, causing us to plateau.  Including strength training along with cardio in your workout routine is essential for weight loss as well as weight management.

Below is a list of exercises that are very beneficial for runners.  These exercises offer a great foundation to any strength training program because they improve core and functional strength for total body conditioning.  Most of these exercises can be done with little to no equipment in the comfort of your own home.  Keep in mind as your body becomes stronger, you will need to progress these exercises to continually challenge yourself.  To see the benefits of strength training, you will need to do these and other strength exercises 2-3 times per week.  Alternating running days with strength training days is the best way to allow your muscles time to rebuild between strength training sessions while keeping up with your running schedule.  As a reminder, never begin an exercise program without first consulting your physician.  If you feel any pain during these or any other exercises, be sure to stop the exercise and talk to your doctor.

Plank

To perform a plank, begin in a prone position with your legs straight and your elbows tucked underneath your body.  Lift your body up to hover over the ground, evenly distributing your weight from your elbows to your toes.  Pull your belly button into your spine and keep your back flat.  Begin by holding 20-30 seconds for 2-3 sets and progress to longer holds as you become stronger.

Bird Dog

Start in an all-fours position with your hands directly below your shoulders and your knees below your hips.  Inhale and lift your right arm parallel to the floor and extend your left leg behind you, also parallel to the floor.  Pull your abs in to keep your back flat.  Exhale and lower arm and leg to start position, inhale and perform on opposite side.  Do 10 repetitions (5 per side alternating) for 2-3 sets.

Push Up

Begin on all-fours, then straighten your legs out coming on to your toes and place your hands slightly wider than your shoulders.  Contract your abs to keep your back flat and slowly lower your chest down towards the floor, bending your elbows to 90 degrees.  Avoid modifying the push up by coming onto your knees because that will recruit less core muscles making it a less effective exercise.  If this movement is difficult to execute on the floor, incline your upper body by using a stair, low table or even a counter top or the wall.  Do 10 repetitions for 2-3 sets.

Bridge

Lying flat on your back, place your feet hip distance apart.  Lift your toes up so that just your heels are on the ground.  Press your low back firmly into the floor, contract your glutes and lift your hips up.  Hold at the top of the bridge for a 3 second count, lower glutes back down and repeat.  Engage your inner thigh muscles so that your legs can remain parallel to one another throughout the entire exercise.  Do 10 repetitions, 2-3 sets.

Sagittal Lunge (Front Lunge)

Begin in a standing position with your feet together.  Step your right foot out in front of you, reaching your arms forward.  Bend both knees to 90 degrees, lowing your back knee as close to if not all the way to the ground.  Be sure to keep your front knee above your ankle, driving your knee too far forward puts stress on the knee joint.  Step right foot back together with your left foot.  Perform 10 repetitions per leg, 2-3 sets.

Frontal Lunge (Side Lunge)

Begin in the standing position.  Step your right foot out wider than your hips, with feet parallel to one another, toes facing forward.  Bend just your right knee, driving your right hip down and back.  Reach your arms in front of you.  Again, be sure to keep your knee above your ankle.  Push off the right foot and bring the feet back together.  Perform 10 repetitions per leg, 2-3 sets.

Transverse Lunge

Begin with feet together.  Step your right foot out and back, making a perpendicular line with your heels.  Bend your right knee only, driving your right hip down and back.  Reach your hands in front of you, above your right thigh.  Rotate your right foot back forward bring your feet back together.  Perform 10 repetitions per leg, 2-3 sets.

Body Weight Row with TRX

Using a TRX or similar suspension system, grab a hold of the hand grip and align your body at an angle (the lower your body is to the floor, the more challenging the exercise becomes).  Begin with our arms straight in front of your chest and pull your body up towards the handles, bending your elbows close to your sides.  Keep your back flat, abs engaged and hold for 3 seconds, squeezing your shoulder blades together.  Release back to start position and repeat for 10 repetitions, 2-3 sets.

Roll Out with TRX

Begin in a standing position with your hands on the grips at in front of your body.  Contract your abs, extend your arms in front of you and lean your body forward, all while keeping your back flat.  Slowly draw your straight arms back towards your body, returning to your start position standing up tall.  Do 10 repetitions, 2-3 sets.

For information on how to take your runner to the next level through strength and conditioning, contact Coach Christina at 407-960-4705 or visit www.CWSCPerformance.com.  Be sure to like CWSC Performance on Facebook for upcoming events and promotions and follow Coach Christina on her Instagram page.

Eeek...It's Marathon Week!

It's Friday morning and I'm now counting down the hours to my marathon this Sunday.  It all seems so surreal that I am about to run 26.2 miles!  I don't think the excitement or anxiety has fully hit me yet, I guess that has to do with how busy I remain with work and kids, the fact that I've done this four times before and also because I have no expectations or big goals this time around.  Don't get me wrong, I want to do well.  And man oh man, what I wouldn't give to cross that finish line with a BQ like I had originally hoped.  But for this 5th marathon, despite being all healed up, pretty prepared and mentally and physically in better shape than I've been in a while, I still feel indifferent about my goals for this race.  I've said it in previous posts, I feel I just jumped into this one too quickly.  Training has been up and down, some runs point to a BQ while others had me questioning distance running all together.  But there is nothing I can do at this point other than to just lace up, give it my all and leave it all out on the course. 

I will be posting on Monday a full race recap but here is how this final week of marathon training has been...

Monday: Taught my usual spin class but in stead of weights this day, I decided to do some laps in the pool.  I accidentally left my watch at home so I had to count my own laps, gasp!  It wasn't bad at all, it was kind of nice not fumbling with a watch.  Swimming went really well except my shoulders where on fire the next day!  Once the marathon is over, I will be spending more and more in time in the pool in preperation for my triathlon in May. (I'm looking forward to writing about that experience.)

Tuesday: Last week, I mentioned joining Planet Fitness because it's super close to my work and I needed a place to use a treadmill.  I headed over there on my lunch break and knocked out 5 super easy miles on the dreadmill.  The weather was so gorgeous and since I'm still doing the Isntagram yoga challenge, I decided to take it outside for some sprints and my yoga flow.

Wednesday: Wanting and needing to go lighter on the weights so that I won't be too sore leading up to the weights, I headed back to Planet Fitness and knocked out a quick upper body circuit.  PF was pretty dead that time of day so I was able to get in and out rather quickly.  I did, however, go a little hard than I probably should have because my poor arms are still so sore.  I LOVE lifting, almost as much as running...almost.  In fact, if I had to chose between the two (for whatever reason), it sure would be a hard decision because they are both so equally important in my life.  Nothing beats that runners high but it sure feels pretty freaking amazing to go hard in that weight room.  I guess I'm lucky to get to experience the best of both worlds and the two go hand in hand.  This Spring and Summer, though, when I'm not doing distances longer than half's and 10k's, I am really looking forward to spending more time getting stronger and leaner (stay tuned for my next fitness endeavor)

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Thursday:  Last run before the big race (unless I can squeeze a 1-2 mile shake out run Saturday, not likely though).  Did a super easy 5k including some walking just to be conservative.  Then I hit the pool for a 1200m swim.  Also sent a little time foam rolling, I will certainly be doing that today and Saturday as well.

Jumping for joy, training is DONE!

Today:  It's currently only 5:30am here as I write this post and with my husband at work, I'm trying to get some work done while the kids are still asleep.  I will head into work myself soon too (after I drop the kiddos off at school) and try to squeeze in some foam rolling and mobility work this afternoon.

Yoga Challenge move from Thursday, I will be doing more of these movements along with foam rolling today.

Now is that time where I just have to try and relax and trust my training.  I have done all I can to prepare for something I have already done four times before.  So I know I can do it, it's just a matter of how well I can do it.  But I would have to say my biggest goal for this weekend has nothing to do with time.  This will be the first time since Marine Corps Marathon in 2010 where I traveled to a race, went to a big expo and really just have no expectations other than to finish.  This will also be the first time my kids get to experience this with me and see what mommy loves to do.  They did come to see me finish Space Coast two years ago but they were so young and that was such a bad race for me that that whole experience was just bad all around for everyone.  I am looking forward to the expo, to spending the night in the beach with my family, to having my boys there when I cross the finish line and to just soak up every minute of the whole weekend.  Be sure to check back Monday (or Tuesday) for my whole experience!

Getting sweet kisses from my boys Wednesday night, I cannot wait for them to hug and kiss me after I cross the finish line!

Bidding Farewell to High Mileage...For Now

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

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

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

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

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

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

MRTT at Fleet Feet Pub Run

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

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

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

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

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

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

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

8 Helpful Tips to Get You That PR

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

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

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

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

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

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

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

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

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