8 Tapering Essentials

I'm in the final countdown for marathon number 5 which means full out taper madness.  I am by no means a pro at this, even with 4 full marathons, several half marathons, countless mid-distance races and even a few triathlons under my belt, but I have certainly become much more comfortable and confident in the days leading up the the big event.  Don't get me wrong, the nerves still can get the best of me, but fortunately not quite as bad as they did in the past.  This of course, is thanks to experience as well as becoming more proficient at tapering.  Having learned from my mistakes as well as kept what I found to have been successful, I am continually getting more and more relaxed and ready for the race rather than freaked out like I often did in the past.  Although I do believe the tapering process will differ not just for every person but also for every race, there are definitely some key essentials that can be helpful for anyone in taper mode.  So here are some things that continue to be helpful for me and hopefully for you and your next race as well.

1. Taper Cross Training Too
Regardless of your training program, one thing is certain, you will need to decrease your mileage and intensity in the last few weeks leading up to your big event.  You do this to ensure you have fresh legs and are not over trained come race day.  If you're like me and a big fan of hitting the weights, swimming, spinning, etc., you will want to apply these same principles to your cross training.  Those last couple of weeks before your half or full marathon is not the time to max out or try a new intense workout routine.  Your muscles need time to regenerate post workout and this can take several days.  While your muscles are working hard to rebuild, you may experience soreness, feel tired and have decreased range of motion, all of which can effect your running from form to stamina.  Now, I am a huge fan of going hard in the weight room and continue to do so all throughout marathon training.  But as my event approaches, I start to scale back, especially with lower body exercises to ward off soreness as well as decrease the risk of injury.  You certainly don't want to be insanely sore, or worse, hurt come race day!

2. Loosen Up
Being sore and tight on the day of your race can not only lead to sub par performance but can also hinder your recovery.  Tight muscles often lead to weak muscles, so it is important that you are proactive about keeping your muscles loose and your joints limber.  Foam rolling, dynamic stretching and yoga are staples in my marathon training, especially as race day approaches.  Do not wait until you are stiff and sore to work out tight muscles, but sure to engage in some form of fascial release on a regular basis all throughout training and even more so as the race approaches.  Investing in a foam roller is a great place to start, you can even do it in the comfort of your own home.  It will also be your best friend post race when those muscles are pretty unhappy with you.

3. Eat All the Food (But Nothing New)
We have all heard about carb-loading and increasing your caloric intake leading up to the race.  This can, however, be a little misleading.  I've made the mistake in the past as seeing this as an opportunity to eat everything in sight to prepare for race day.  Pizza, chips, beer, anything I figured could pre-fuel my body for the big event, I devoured.  Yes, your body will need some additional carbs, salt and calories to run for that amount of time, but it will need it in a healthy way.  Unhealthy, processed foods will give you extra calories and carbs, no doubt, but these foods lack the essential nutrients to support your race day needs.  They can reek havoc on your digestive system, cause gastric issues and effect your energy levels.  Be sure to stick with real, whole foods such as lean proteins, whole grains and fruits and vegetables.  Increase your carb in take with good carbs such sweet potatoes, quinoa, oatmeal and bananas.  Add a little extra salt (I prefer pink Himalayan salt) to your food the day or so before your race to help with electrolytes.  And be sure to drink extra water, you will want to be well hydrated heading into the event.  Also, the last few days leading to the race is not the time to introduce new foods into your diet.  You do not want to risk any sort of reaction from new cuisine that can effect your body on race day!

4. Boost Your Immune System
It happens, I can attest to that.  You put in months of training, you are ready to go out and crush your race and then BAM, you wake up under the weather!  Sometimes it is just inevitable, we get a cold, or the flu or a stomach bug, etc.  We have been putting our bodies through so much stress over the past few months that we end up being more susceptible to catching whatever may be "going around" as the saying goes.   But just like stretching, you do not want to wait until it is a problem to do something about it.  Be proactive when it comes to your immune system.  Here are a couple of ways I like to help build up my immune system.

• Eating a clean healthy diet with plenty of fruits, vegetables, nuts and seeds
• Catching some rays to get my Vitamin D (running outside is typically how I get them)
• Taking a regular probiotic
• Supplementing with immune boosters such as Elderberry and Echinacea
• Washing my hands and counter tops regularly 

5. Bubble Wrap Yourself
As tempting as this may sound, it is obviously just not possible, hehe.  But as a precautionary, it may not be a bad idea to refrain from any new activities as well as ones that you may be used to but could post a potential threat to your body.  I know this may sound a little silly and actually pretty obvious, but it is a good reminder to not get too creative with your workouts and extracurricular activities right before your marathon.  You will have plenty of time for adventures post race, so schedule your activities wisely beforehand.  I guess your sky diving and swimming with the sharks will just have to wait a bit.

6. Visualize Your Success
Whether this your first long distance event that you're just hoping to finish within a certain time frame, or you have a done this before and have a major PR in mind, it is important to not only have a goal, but to visualize yourself accomplishing it.  The saying goes "The body achieves what the mind believes."  Your nerves will be all over the place leading up to the race.  You don't want them to get the best of you so it is important to keep your eye on the prize.  Having a strong mental game will not only keep those nerves at bay but will also be what you need to turn your dream into a reality.  Close your eyes and visualize yourself crossing that finish line.  What does it sound like?  Who will be there?  What does it feel like?  Imagine all of those things leading up the race and focus on how great it will feel.  Hold onto those feelings all throughout the race as well, especially when it becomes daunting, and trust me it will at times.  But having that vision of what your own personal "victory" feels like will be what you need to get you through.

7. Get Some ZZZ's
Easier said that done, but very important.  Sleep not only helps rest your body but your mind as well.  When we lack sleep, and we are just not ourselves physically or mentally, it can effect everything from our mood to our immune system.  All of which are important for being effective on race day.  Finding time in our busy lives for some extra hours of sleep can be very tricky (especially if you're like me and have small children who stay wake periodically throughout the night).  But what you can consider doing is going to be 15-30 minutes early each night the week or so leading up to the race, and try sleeping in a day or two as well.  The extra minutes of sleep will add up to a few hours and will hopefully help you feel rested come race day.

8. Trust Your Training
You've spent the past several months of your life preparing for this one day.  The early wake up calls, countless miles and hours of cross training.  You've studied programs, read articles and talked to seasoned runners to gain knowledge, insight and motivation to do this.  At this point, you have done all you can to prepare.  You've done your miles, you put in the work, you are ready, whether you think you are not, you can and will do this.  You just have to believe that and trust in yourself and your training.  Committing to and training for a distance race is an accomplishment in itself.  It takes a lot of dedication and sacrifice as well as stepping out of your comfort zone.  You have done what you once thought to be impossible by simply signing up for the race and then tackling all the training that is involved to prepare for it.  Knowing that you have already accomplished such an amazing feat before you even toe the line should give you the confidence to see you to the finish.  When you start to doubt yourself before hand or even out on the course, think back to all the miles you have already done, all the long runs you have completed and how you have survived it all.  You have done this before cumulatively in your training leading up to this event, and you can do it now on race day.  Don't for a second doubt yourself and your abilities, you have come this far and it's time to go out and finish strong!

Good luck and happy running!

Let the Tapering Begin

Less than 2 weeks out from marathon number 5...

The realization that my next marathon is just days a way is really starting to sink in.  Waves of emotions crash over me periodically throughout the day.  One moment I am fired up, excited and ready to attack the race to see what I can do out there.  Other emotions drown me in my own fears and anxiety.  This was supposed to be my "make up race" since I had gotten hurt and couldn't reach my goal at my last race (and the one before that one I got sick).  But when I had to jump right back into 20 mile runs two weeks after my last marathon, I quickly realized my body and mind could have used a break.  Luckily, despite my continuous training I have managed to completely heal from my injury and even build my pace (that had taken a huge hit) back up.  Unfortunately though my pace is not back to what it was nor is my desire to push as hard as I know I could if I were not so over trained.  Of course, we never know what race day brings, maybe things will click for me and I will crush it.  Or then again maybe I will be reminded why I don't run back to back marathons.  Either way, I would be lying if I said I am not excited to get out there give it my all and have some fun in the process.  I will never give up on my dream to BQ, nor do I have any plans to permanently give up the full distance any time soon, but I think a little break from marathon training will certainly do me some good.

Here is a recap of this past week...

Monday: There is a new stereo system in our group fitness studios at the gym I teach at.  For the 10+ years I have been teaching aerobics, I have always been able to pre-choreograph my classes to either music I choose or the music I am provided with in advance.  Now, with the new system, I'm having to wing it each week.  (I could go in and make a couple of playlists but ain't nobody got time for that).  So I have to admit, I'm a little anxious each time I go to teach spinning now.  But this week, the list I selected was great, the class was full with my regulars and some new folks, and we had a blast!  After class, I wanted to do my last official leg day, so I headed over to the weight area.  Knowing it would probably be the last time I lift legs (heavy) for up to two weeks, I figured why not go hard.  Kinda wishing I hadn't lol, but it was a fun. 

Tuesday: It was GORGEOUS outside.  Temps in the low 80's, humidity not too high and plenty of sunshine.  Decided go on a device-free 5 miler on a different part of the trail I typically run on.  I drove a little bit further up the road to run this portion of the trail because of it's "hills" (they're not too impressive here in Central Florida so we gotta go looking for some) and because of it's curves and changes in direction.  I figured it would be some good practice for next Sunday.  I enjoy going device free occasionally.  I feel old school and I also feel I am able to enjoy and appreciate my surroundings more.  I do, however, find it difficult to pace myself and miss that measuring tool when I do not have it with me.  But it's probably a good thing because it will teach me to listen to my body better rather than staring at my watch the whole run.

Later Tuesday evening, I attended Hot Yoga.  The class was packed, the energy was through the rough and it was probably one of the best Yoga practices I've had!  Before leaving for class, Nolan, my oldest, asked me to do some poses with him.  He is so awesome.  He just loves to learn and has really taken a liking to what Hunter and I do.  I'm sure there are not very many four year olds who can do 18 inch box jumps and know how to properly execute a clean and press.  I know he's so young and will come into his own, but seeing him eagerly want to learn everything we love and do makes us so proud!

 

Wednesday: Hunter had one of his NFL clients coming in at the time I was planning to workout, so I figured I wouldn't bother them (actually them bother me by talking my head off lol) at our gym and headed over to LA Fitness to get a quick lift in.  Since it's all upper body for here on out, I hit my back, chest and shoulders pretty hard.  Walking out of the gym, I could barely feel my arms.  I was excited and scared at the same time!  Went back to work for a little bit then headed back to LA to teach my night time Yoga class.  I had a couple of new students that evening and they did great.  I love having new people in class, it's so awesome to see people try new things.  It's a great reminder what it's like to be a beginner at something, how intimidating it can be at first, how frustrating it can be when you can't do what everyone else is doing.  The first time is always the hardest but sticking with it can be so rewarding.  You just never know what you're capable of until you try!

Thursday: All of my ambitious workouts of the week were finally catching up to me and by this day, I.Was.Sore!  Thursday was humbling.  Realizing yet again I am not superwoman, I was really needing some foam rolling in my life.  I needed to run a couple of miles but almost talked myself out of it, almost.  I figured I had 3 options.  1. Not run at all (which I knew I would regret). 2. Suck it up and go kill myself with some speed work. OR 3. Just lace up and head on an easy run from the gym (our work).  I chose 3, figured it was a good compromise of the two.  Storms were expected later that day and the wind and sky were certainly indicative of that.  It was warm and a little humid, but the wind helped cool things down somewhat.  It also made running a little difficult, but again, I need to prepare myself for anything and everything on Sunday, so I was grateful for it.  I ended up having a solid 5 miler with an average pace of around 7:40.  I started off without my watch, only because it wouldn't pick up satellite, and just focused on my breathing and strides.  I felt I had settled in to a good easy pace that I figured was around 8:30ish.  My watch finally popped on and I was running a 7:35 minute mile.  I was pretty pleased with what I thought to be a nice easy, slower pace was actually back to my typical 5 miler pace pre-injury.  My body is really beginning to cooperate but my confidence needs to catch up.  I know that sounds silly, but my mental game took a way bigger hit when I got hurt than my body did.  It really messed me up and I'm struggling to get my confidence back.  I haven't raced in so long, and I think going out and having a great race will really help start building that back up.

Oh, and also on Thursday, I figured I could use another place to run (when the weather is bad) and throw some weights around on my lunch break, so I took advantage of the Planet Fitness "Join for $1" deal that was expiring that day.  It took about 5 minutes to sign up, I didn't want the tour, and I am now an official PF member, hehe!  This shall be interesting.

Friday: Hunter left super early this morning so it was just me and the babies this morning then me running the show at the gym.  It's definitely a little hectic getting the kiddos off to school and then rushing back to get to work.  But I managed and we had a killer MetCon this morning, our ladies always bring it and I love it!  I had a ton of work to do but wanted to knock out some upper body.  Now that I have so many options as to where to work out, it was hard to chose.  But with the work that needed to get done at the gym, it was an obvious choice just to stay here.  So I quickly changed into my workout gear, put some Juicy J on Pandora and went to work.  My shoulders are super sore and my legs kinda hate me, so I figured I should just focus on core.  I did about 45 minutes focusing mostly on core but threw in some things to really get the heart rate up, including kettlebell swings and ropes.  I usually like to push it a little harder on Fridays since I won't lift again until Monday, but with the race coming up, I decided to hold back a little bit.

Friday night was our Moms Run This Town Winter virtual event.  I always love these events since I am not able to make much of the group runs and this is a great opportunity to catch up with the ladies.  Since I had the kiddos, I was able to run, but because our gym was a sponsor, I really wanted to go for a little bit.  The swag for the event was sick!  We got our medals of course and a bunch of samples and info in the bag, but we also got a headlamp, wine glass and jacket!  And Nolan even got to be a happy helper and hand out a couple of finishers medals to some of the ladies, which pretty much made his day.

Saturday: Since Hunter was out of town, it was just me and the munchkins until later that night.  That meant it would be another treadmill Saturday at LA Fitness. 

I have actually grown to like my 8-10 mile treadmill runs.  I am able to get into a great zone on there with some awesome people watching.  And some times I even have someone running next to me to chat with.  I got to chat with someone on Saturday for about 4 miles and I was keeping a 7:45ish pace, so that felt pretty good.  With the race next weekend and my body still pretty sore from the week, I figured 8 miles would do it for my last mid-distance run.  I did them in a little under an hour and was ready to spend the day with my babies.  I was pretty excited about my new Asics outfit so I snuck into the spinning room to take on of those obnoxious gym mirror selfies. 

Walking out to my car from the gym, I noticed I had been "flipped."  My MRTT car magnet was upside down meaning fellow MRTT mama had come across my car.  I figured it was form the event the night before and I didn't see it because it was dark.  But I was still excited to see I was flipped.  So of course the boys and I had to take a selfie with it.  Please excuse my youngest, Lincoln, he's my wild child!

Sunday: Hunter got back Saturday night so Sunday was our typical family day.  Grocery shopping, food prepping, soccer and of course the Super Bowl!  Nolan scored his teams only 3 goals at his game and Lincoln actually participated in his game for the first time this season and scored a goal too, so the boys were on fire!  We were so proud of them and went to Froggers to celebrate.  They enjoyed playing video games and coloring but had no interest in the funnel fries we ordered so guess who ate those!?!  Oh well, cheat day.  We had some time to kill before the Super Bowl so we went down to the pound in front of our house to throw rocks in the lake and feed the ducks.  I also wanted to get a shot of the Pose of the Day for the Runners Love Yoga Instagram challenge I have been participating in. 

 
I got a great shot of the pose but more importantly, I got a beautiful shot of all four of us at the pound.  Moments like these mean that absolute world to me.  There is nothing extraordinary about setting at a retention pound throwing rocks in it, but to our sons it was one of the most exciting things they got to do.  Hearing their laughter, seeing their smiles and experience the world through them is a feeling like no other!

This coming week will be full out Taper Madness!  Easing off the heavy lifting, lighter and shorter runs and a lot of focus on sleep an nutrition for me this week.  No risk taking not to injury myself, lol, and just trying to relax, stay positive and focused.  I have no idea what to expect on Sunday.  I will have no control over the weather, the course or the competition.  But I do know that I am prepared, I am a strong runner, I am confident in my ability to finish and I will be proud of my for crossing that finish line, regardless of the outcome.  So marathon number 5, I'm coming for you!

Race Discount Code: Iron Girl Clearwater

I am beyond excited to announce I have been named an official race ambassador for the Iron Girl Clearwater Half Marathon and 5k weekend!  This is an amazing event at one of Florida's most beautiful beach communities.  The half marathon and 5k will be held on Sunday, April 10th, but it is certainly not too late to sign up.  Check out their page for more information and be sure to use IGCHRISTINA16 receive 10% off your registration.  I hope to see you there!

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!

Last Long Run for Marathon #5 Done!

Week 3 of 2016: MLK Day and last long run for my next marathon

Monday was in memorial of the late, great Dr. Martin Luther King.  Schools and many businesses close to honor his life and achievements, so that meant no preschool for my munchkins that day.  I did, however, still have to teach my usual spin class at LA Fitness, so to their excitement, they got to accompany me to the gym.  I knew I wouldn't get much done work wise that day having the babies home with me, but I was also super excited to get to spend the day with them.  I didn't do much weights that morning either because I wanted to maximize my time with them, so just a little core before my class.  That afternoon, we got to have lunch with daddy, ride scooters in the beautiful weather and get frozen yogurt.  I'm sure they would agree, it was a super awesome way to spend the day!

Tuesday is the day I would typically do speed-work but because I had to do my long run on Thursday, I used it as a tempo run.  I started out a little faster than I have been these past few months in hopes to start getting my base pace back up.  Surprisingly it went really well and I was able to knock out 5 miles at a 7:30 minute mile.  Not where I used to be, but seeing improvements like this definitely makes me hopeful I will soon be there again!

Rather than doing my usual heavy lift day and spend my long run the following day regretting it, I figured I should do some laps in the pool instead.  Swimming was something I always struggled with.  Back in my tri days, it was my absolute worst event (I was so glad it was first so I could get it over with)!  I avoided the pool like the plague for many years, but early last year I was feeling somewhat burnt out with running and wanted to give swimming another shot to mix it up.  I am so glad I did.  Not sure if I had just gotten stronger, leaner and more conditioned, or if I just finally decided to let go of my fears, but I felt as if I were a mermaid!  It was all of a sudden so natural to me and I found myself actually enjoying it.  I began incorporating swimming as a regular part of my training regimen until I began training for my full marathon last fall.  I was spending so much time on specific training runs that I did not have time for swimming, but when I ended up getting hurt half way through training, swimming was all I could do.  But once again, marathon training came back into my life and bye bye swimming.  Wednesday was the perfect opportunity to pick it back up and glad I made it happen.  I even made some friends in the pool and guess who is now doing a triathlon this May!?!

Since training for my last marathon this past Fall, my training runs have been all over the place.  I was finding myself getting more and more frustrated if they did not go as EXACTLY as planned.  The self inflicted pressure and stress cause me to lose a bit of my love for running, which is NOT cool.  After getting hurt last fall, my knee jerk reaction was to jump right into another race to get that BQ I have been working so hard for.  But with my poor attitude, overtrained body and not quite healed injury, I am realizing my dream may have to wait yet again.  Rather than getting pissed off, I have decided to let go (for now) and just enjoy the process more.  So with this last long run for my 5th marathon, I made a promise of myself to just run and have some fun.  Run the miles not only because I had committed to doing so, but also because I get to do so, and it is what I love to do.

7:15am start time (for safety purposes, I typically wait for sunrise) and off I went.
It was only about 42 degrees when I got going.  I was half excited about the weather and half concerned since I have not a clue what to wear! #runnerproblems  I figured I would dust off everything I have purchased over the years for cold weather running, put it all on and peel it off as I go, lol.  I did have my watch, but I changed my settings to not see my pace.  My goal was to just run the miles, and that is exactly what I did.  For 15 straight miles it was just me, the trail and my thoughts (well and of course my iPod).  One foot in front of the other, refusing to give up or give in.  It wasn't easy, I wanted to stop and walk several times, but I was committed to just run,even if it's slower than I'd like.  Then, out of nowhere, and just what I needed was a friend of mine and fellow runner, Kim.  Kim and her friend Kris had just dropped their kiddos off at preschool and were out for a 5 miler.  Just what I needed, some running buddies!  For almost 4 miles, we talked about our families, our jobs, and our running goals.  We kept a solid pace and the miles just flew by.  Before I knew it, we were back to their cars and I only had 3 miles to go.  I couldn't have been more thankful for saving my run when I needed it the most.

Having had that little pick me up from my friends was exactly what I needed to crush those last few miles and even had some great negative splits at the end!  Finished all 22 miles in about 3 hours with an average pace of 8:30.  I know this pace is not what will get me that BQ I had originally hoped for, but I am completely ok with that and am hoping to pull off a good PR for this one.  Like I always say, there will be other races.  I've learned a lot both physically and mentally over the past two years of running, more than I had learned in the first 15.  So I'm excited to move forward with a much better attitude and start crushing some goals, but most importantly, have some fun!

Friday, my legs were a little sore but I still wanted to get a quick upper body pump in after I taught my Friday morning group.  Did mostly shoulders and biceps, and of course foam rolling.  Didn't make it to hot yoga that evening, but it was probably for the best, I needed some recover.

On Saturday, I figured I could knock out my usual 8-10 miles, but I quickly realized my legs did NOT agree with me!  A super slow treadmill 5k, that even involved some walking, was about all I had in me.  I foam rolled some more then hit up the pool for about 1000m swim.  Again, really digging on this swimming.  It was ultra cold, cloudy and windy that day, so me and the boys were all bundled up.  We spent some time with some friends and had a nice relaxing evening at home!

Sunday started off pretty chilly with temps in the 30's!  By lunch time, it had warmed up to the 50's and the sun was shinning bright.  The boys' had their soccer game that afternoon and despite a bit of a chill in the air, it had shaped up to be an absolutely beautiful day.  When I mentioned how gorgeous it was after we got back from soccer, my husband said "Yeah, you should get you a run in!"  If he suggested it and it willing to watch the kiddos, I'm so going for it, and I did!  No watch, no music, just a few quick miles around the neighborhood was all I needed for an absolutely perfect Sunday afternoon run.  My legs felt great and I hadn't enjoyed a run like that in I don't know how many years!

This was a pretty good week of training.  Glad to have my last long run complete and now I can focus on some speed work then start tapering down in preparation for the big race.  I am also excited to be back in the pool and plan to make that a regular part of my training.  My lifting always take a big hit during long run weeks and that is one thing I'm missing consistently in my life.  I am looking forward to getting back after it and getting my muscles back!  Who knows, maybe I will finally work on that other fitness goal I have been thinking about for years.  Definitely quite a different direction than my endurance sports.  But we shall see!

One Word...Burrrrrr

Closing out week two of my yearly reviews and all I can think about was how chilly this week was down here.  It had been so hot all this "winter," even reaching record highs.  Everyone, myself included spent much of the time complaining about the heat and hoping for cooler weather.  Then BAM, 40 degree temperatures came out of nowhere!  The highs barely reached 60 and most days were overcast and windy.  It's kind of silly to complain about getting what you wished for, just wish there was a bit more of a progression into the cooler weather.  Needless to say it was quite a shock to the system and made my running attire a bit tricky.  But hey, if that is my biggest issue, then life really ain't that bad!  So here we go with week 2...

Monday was the typical spin and lift day.  I continue to try and do more leg work.  Dead lifts, squats, box jumps, the fun stuff were involved in my dreaded designated leg day.  Monday was also the first day it was insanely cold (well by Florida standards) but was still sunny, so it was actually one of those really refreshing days.  I even got to wear long pants for the first time in probably a year which had me jumping for joy!

Tuesday was dedicated to speed work.  I actually LOVE speed work.  I only recently started doing it about a year ago and in the past few months have gotten more structured with it.  I had to take some time away from speed work when I suffered an injury to my heel and achilles last Fall, and I'm still taking it a little slower.  But here was my fun speed workout from Tuesday:

1 mile warm up @ 8:30 pace
400 @ 6:18 pace
800 @ 6:23 pace
1200 @ 6:31 pace
1600 @ 6:40 pace
1200 @ 6:27 pace
800 @ 6:19 pace
400 @ 6:09 pace
[400 RI between each]
1 mile cool down @ 8:00 pace

The 1600 was a little slower than I had hoped and a bit of a struggle, but I pushed through and know what I've got to work on.  The weather was actually a little warmer and sunnier that day too!  And of course what helped my sore legs, not to mention really tie my outfit together, were my Tiux compression socks.  They are the absolute best!

Wednesday was a super busy work day and also the day I get to work out with my husband.  He made the workout so of course we were Olympic lifting.  I actually barbell benched 100lbs for the first time ever, so that was pretty exciting for me!  Time was limited but we got a lot done and I sure felt it the next day.  Wednesdays are also the days I teach an evening yoga class at LA Fitness.  I had a great turn out (thanks to New Years Resolutions) and a great class.  I love me some yoga and so do my kiddos, here they are practicing their sun salutations in their play room.

Thursday I had no goals or expectations for my training run, other than to just run.  After reading the weather report, it looked like that day was going to be a gorgeous one with temps pushing 70 and plenty of sunshine.  Apparently I either read it wrong or Orlando didn't agree with the report, because when I set out for my run, it was in the low 50's, cloudy and very windy.  My outfit I had brought wasn't really conducive for the weather, but luckily I had a jacket in the car I could use.  Having no expectations for my run, I figured I would just go around the neighborhood near our gym and hopefully knock out a solid 5-6 miles.  Of course I had to turn on my watch, I rarely run without it.  But after what felt like an eternity waiting for it to locate satellite, I said to myself "forgot it, you just wanted to go run any way, so just go run!"  And that's what I did, just ran.  No watch, no pace, no desired distance, just running for the sure joy of running.  It was the second week in a row I ran watch-less with no intentions for my run and it.felt.awesome!  Though my legs were sore and tired, it was colder than I had anticipated and I was probably going too fast at times then too slow at others, I just kept right on going.  Before I knew it, I had ran roughly 6 miles.  I plan to have many more "free runs" like that this year, just hopefully not as cold, cloudy and windy.

Yes, my poor legs were FROZEN!

Runner's high had me going until I ran out of road!

Friday is a busy work day for the hubster and I.  We try and get a lot of things done as we enter into the weekend, as well as set our goals for the week to come.  That morning, he went to his first yoga class in almost 8 years while I stayed back and got in a quick upper body pump in at the gym.  My legs were still rather unhappy with me from earlier this week and I wanted to get at least 8 miles in on Saturday, so it was just arms. 

Friday evening, I got to sneak away and get to hot yoga.  My absolute most favorite instructor of all time and owner of the studio I go to was actually filling in that evening.  I hadn't taken a class with her in years so it was an extra special treat to get to practice with her!  Almost 2 hours of hot yoga and I was ready to relax and call it a night!

Saturday was a treadmill run day.  The boys and I went to LA Fitness, they were super excited to see all their friends in Kids Klub, and I knocked out 9 miles.  I ran into an older gentleman and seasoned runner who I have spoken with on several occasions and even ran a couple of miles next to him on the treadmill.  Definitely not the same as out on the trail but still fun having a running buddy nonetheless!  I'm slowly but surely getting my speed and endurance back.  I'm realizing that at this point it is mostly mental.  I've said it before how I've lost a bit of my mojo, but I am feeling it make its way back into my life.  Just need to dig deep and pull it out!

Had a super fun Saturday with the family.  Hunter, the boys and I, all decked out in our Chiefs gear, went to the park and got in a little shopping.  We had some friends over to watch the game but unfortunately, the Chiefs lost to the Patriots.  Today, after my husband gets back from his run (pictured below, you can see how excited he is, lol) we are going to head out to our sons' soccer game and rush back for some more football watching.  I've got a long run this week (24 miles), so I'm excited to see how that goes and of course I will be posting all about it!

One thing I realized this week and I don't know how I just now realized it, is how close I am to running my 5th marathon, eeeek!  As of this past Thursday, I am officially less than a month away.  Excited, nervous, indifferent, all sorts of feelings and emotions rushing through me.  I feel as if I will be about as prepared as I can be considering I just ran a marathon injured less than 2 months ago.  Luckily, physically I am all healed.  But mentally I am not fully back in the game.  So this, my 5th marathon and what I had hoped to be my 3rd attempt at BQ'ing, will be just to see what I can do coming back from an injury and time off.  Not shooting for that sub 3:35, although it would be nice, but hopefully I will be the proud owner of a shiny new PR next month!