Tag Archives: runner

Inside Tracker-Taking Charge of My Health

Excited to have a needle stuck in my vein and blood drawn?!  Of course, my mom and husband would have thought I was crazy to want to have my blood drawn.  I absolutely hated anything to do with needles growing up.  I guess that is why always avoided any procedures at the doctors office involving needles,  if it wasn’t absolutely necessary!

Well, with age comes wisdom and insight.  You grow up a bit and realize that some things are necessary in life to continue to do the things you love to do.  One of those things in life is running.  Running is something I want to be able to continue doing late into my life. as long as possible.  Running has taught me to be more attune with my body’s needs mentally and physically.  My desire to perform, as an athlete,  at my healthiest, strongest and most capable level is what lead me to seek more information and insight into my health.

Back in June of 2016, I decided to try out InsideTracker for the first time. I was so excited when ,Jonathan Levitt  a team member at Inside Tracker,  reached out to me!   With a discount, I was given the opportunity to have the Ultimate Blood Analysis Test, plus Inner Age  performed.  Inside Tracker is a company that will work with you to  “optimize your body’s performance through Sophisticated, science-based blood analytics.”  It did require that I get several vials of blood drawn!  Yikes!  I was nervous about the blood draw! The nurse technicians at Quest Diagnostic Lab in Annapolis, MD were awesome!  I never felt a thing!  Having my blood drawn and this test performed was one of the greatest things I have done for my health!  The results were available within a week!  You can read about my first round of results Here and Here

Changes in Training and Nutrition lead me to one of my most tough, but rewarding training seasons!  

Through the summer and fall, I made changes to my nutrition and training needs.  One of the great benefits of using Inside Tracker, is the instant results, feedback and recommendations that are specific to your blood work analysis! I felt stronger, healthier and mentally fit!  I knew that I was taking charge of my health and in the process optimizing my training and overall health!

Improvement from June to November!  As I finished up with a long training cycle, including four half marathons between July and mid November, I knew that I wanted to retest with Inside tracker to see which Bio Markers had improved and which ones still needed work. Six months after my first test, I retested again-using the Ultimate Blood Analysis Plan  I love the Inside Tracker website because you get reports, graphs and detailed analysis of your blood work!   

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Improvements were made and in big part, by following the nutrition recommendations and guidelines that are provided with the blood work results!  

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On the Inside Tracker website, you can customize and tailor your goals for nutrition and training.  I love that I can create goals and be alerted on a weekly, monthly basis.

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Choose Your Goals! 

Focusing on just a few key goals has helped me improve my health and performance.  The guess work that comes with trying to figure out what and how much of a supplement or food my body needs was no longer and issue!  With Inside Tracker, I am able zero in on exactly what my body needs!  My biggest goal is boosting my energy  by improving my glucose and ferritin levels. 

Choosing foods that help me reach my nutrition goals, as outlined in my Inside Tracker Results, will lead to a stronger, healthier body that can reach its full potential as a runner and bring better overall health!

Breakfast- each morning I start with a hearty bowl of steelcut oats, arugula and organic eggs-my favorite company and brand Pete and Gerry’s Eggs as well as the Carol’s Eggs Brand from New Hampshire!  My friend Sandra’s family owned company!

Supper- Two years ago, I began ordering Omega3 filled fish and seafood, online, from sizzlefish a company that offers superior quality fish delivered right to your door on dry ice!  This is a must try company!  I love having my freezer stocked with fish!  At supper, I also include Kamut-ancient grain to increase my iron levels.

Supplements- Since reviewing my blood work analysis results, I was able to pinpoint which supplements I truly need to add to my nutrition routine.  I will focus on taking a vitamin D supplement, along with berberine and plant sterols to improve my ferritin, iron and vitamin D levels. I customize and order vitamins from Vita Five

Updated Blood Work Results- Having these updated blood work results will allow me to focus on what my body needs in regards to training and nutrition.  I feel in control and proactive with my health, not only as a runner, but just a woman in her early forties just trying to maximize her overall health and wellness.  The results from Inside Tracker give me valuable information to use a part of my conversation about my health with my physician.  As I gear up for a new training cycle for early spring half marathons, I feel excited that I have taken charge of my health!  Digging deeper into my health through blood work analysis is so beneficial! 

What are you doing to optimize your health and performance?  Have you tried Blood Work Analysis testing with Inside Tracker? 

Leaf Peeper Half Marathon: Rise.Run.Retreat

Running up and over the beautiful Vermont hillside.  The fog lifting up off of the peaks of mountains in the distance.  Cool, crisp fall air and overcast skies made for the perfect running weather.  All around me, the colors of fall gently painting the leaves of the trees-rusty oranges, deep fiery reds and sunny yellows.  The Vermont Leaf Peeper Half Marathon was the perfect finale to an incredible weekend at Rise.Run.Retreat

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The Views along the road in mile 2-3

When ten women, including myself, get together for a four-day retreat because we love to run and blog about running, it seems only fitting to end the retreat with a scenic, but hilly half marathon!  Our mutual love of running brought us together, so why not celebrate each other and the retreat with a 13.1 run, up and over hills, dirt roads and a grassy trail. Of course, after having spent a majority of the four-day retreat-eating, drinking wine and having some serious fun, I am not sure we were over zealous to run on the final day of the retreat!  The comfortable house overlooking the mountains,on a cloudy chilly morning seemed to be inviting us to stay and chat a bit longer.

Sunday Morning-Late Race Start!

Wow!  An 11:00am race start!  I have never started a race that late in the day!  However, I am not a super, duper early morning riser, so it was okay.  It allowed for time to eat a great breakfast and slowly get moving.

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Fueling with Stonyfield, Pete and Gerry’s and Blissful Eats!

I chatted with everyone at the table about their race plans/goals.  I remember talking with Sandra about race fueling, which I must say, I have not been very consistent with for my half marathons!  My plan was to focus more on refueling -carbs/glycogen, during the half marathon!  I knew that I wanted to use this race as a strong long run, keeping some strong and steady paces throughout the race.  I wanted to take advantage of being able to run so many hills!

 

Packet Pick-Up and -Ready.Set. Go-My 9th Half Marathon

So. . . packet/race bib pick up went smoothly.  That’s the beauty of small town races, tucked away in quaint little mountain towns.  No crazy long lines!  Every runner received a long sleeve cotton shirt and a “made in Vermont” jar of pasta sauce!  Since it was a bit chilly and overcast, many of us chose to stay warm in the cars-Allie and Sandra had driven us all to the race that morning in their cars.  There was plenty of time for dashes to the porta potties and some easy warm-up miles and dynamic stretches!  Ten-to fifteen minutes prior to the start of the race, we all gathered at the start line.

Here Come the Hills!

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The first mile went smoothly and I was holding a steady 9:00 minute pace.  I had Christine just to my left.  She looked strong as we headed into mile 2.  The temps were perfect!  I think I have finally learned not to overdress, I alway warm up within the first mile, even on really chilly days.  I felt comfortable with my pace.  I focused on on not going out too hard in the first two miles, because I knew there would be some hills early on in the race.

The road ahead started to curve and wind upward on a steady incline.  Runners around me started to slow, a run/power walk form going into mile 3.  I looked ahead of me and saw Christine still powering through the hill.  So impressed with her grit on those hills!  I kept pushing up the hill, I didn’t feel alone though in that struggle up the hill.  I could hear heavy breathing and other runners encouraging each other to keep pushing through the hill.  My lungs were burning and my quads were straining!  I just kept telling myself, “what goes up, must come down”!  It seemed like a never ending incline up that hill, which actually had a name-Perry Hill!!  That is some serious hill status-to be named!

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Still Trying to Smile through Perry Hill-Photo Credit Vermont Road Runners

Slowly Christine began to pull away from me.  I tried to keep her in my sight through mile 3, but my pace had slowed significantly.  I was struggling to maintain a strong pace.  Then, my garmin beeped at mile 3-12:14.  Wow, super tough hill!!

This quote sums up my feelings of the hills on this course- “It’s easier to go down a hill than up it but the view is much better at the top”-Henry Ward Beecher, American Writer

There was so much beauty around me on this course.  The fog hanging along the tops of the mountains in the distance.  The vibrant colors of fall scattered throughout the leaves on trees.  It was all so breathtaking.  I couldn’t resist the chance to snap a few pics along the course. I didn’t have any time goal for this race, I just wanted to use it as a strong training run.  Some of the course was hard dirt and gravel.  Somewhere between mile 4 and 5, was a dairy farm with black and white cows grazing in the field, against a backdrop of rolling hills and mountains in the distance.  Just so much beauty on this course!

Mile 4 beeped on my garmin-9:08- I was cruising along a good pace now, just taking in the beauty around me.  I was starting think about seeing Jes somewhere near mile 6.  She is 6 months pregnant and had run up ahead earlier, before the race started to get a good spectator spot.  I knew I only had about two miles to go before seeing her along the side of the course!

Miles 5 and 6- 8:27 and 8:20- I gained some good momentum on the slight down hills. I was feeling strong.  I walked/jogged through a water stop and chewed on some Gatorade Endurance Energy Carb Chews one of the sponsors of Rise.Run.Retreat  I need to focus more on my fueling options during half marathons because I always feel like I sputter out in mile 10-11.  I washed down the energy chews with some water.

I was so excited to see Jes as I turned into the end of mile 6.  Seeing her out there on the course was so motivating!  I waved and smiled as I past her and focused on the next several miles to come along the course.  The course is an ‘out and back’ course, so I knew there would be a ‘turn-around’ at some point!

Miles 7 and 8- 9:48 and 9:04- There were some more hills in mile 7 and then some downhills in mile 8.  I kept focusing on maintaining a strong and steady pace.  I was feeling a bit tired from the hills on the course.  I swear it’s the hilliest course I have ever run!  Finally, I saw some of the first place runners coming back towards me, on the other side of the road!  I started to keep my eyes open for some of the other Rise.Run.Retreat women!  Sure enough, first I saw Allie and she looked strong and fast!  She would actually win her age group!  Then, coming towards me, from the other side of the road was Sarah, in her neon yellow shirt!  This is one of the perks of the ‘out and back’ course, you eventually get to see runners who were ahead of you during the race!

Seeing the other women out there on the course was so motivating.  Those are the moments that I cherish most in a race-the motivation, encouragement and support from other runners.  Their energy and strength and determination are contagious!!  I waved to Laura,  Sandra and Angela as they past me on the way back, after the turn around!  I think the orang turn around cone was at mile 8.  I remember seeing and hearing Natalie and Sue cheering for me and snapping photos as I passed by them going into mile 9.  They were so sweet to actually slow up and take pictures of all of us out there on the course!

Miles 9 and 10- 8:35 and 9:40 –  Lately, in races, I have had bladder issues. I try to “hold it”, but it just gets too uncomfortable!  It’s probably due to age, but I have had to stop and pee in the porta potty.  So I dashed off to the bathroom for a quick pee break somewhere along mile 10.

Miles 11-12 8:28 and 9:37-I saw Jes again, waiting at mile 10.  She was going to run/walk the last three miles of the race with Natalie and Sue.  Then, I continued on through mile 10. I was feeling pretty good and energized to finish this race.  I remember chatting with some other runners along mile ten and we encouraged each other to push hard and finish strong.  Then, just as I am thinking that I will “dial in that last gear”, here comes one more uphill battle in mile 12.  Mile 12 was an uphill that then turned onto a grassy trail.  I had to really push to maintain a steady pace.  I just kept thinking about mile 13, which be a great downhill to the start!

Miles 13 and .22-8:06 and 6:50- The final stretch of this course was a gently rolling downhill back to where the race had started.   As turned into the parking lot of the finish line,  I picked up speed and finished strong through the finish shoot!  I could see Sarah, Laura, Christine, Sandra and Allie waving on the other side of the finish line!  My final finish time was 2:01:30-

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Celebratory Pic-We conquered the hills of the Vermont Leaf Peeper Half Marathon!

The Finish Line- It was cloudy and chilly.  My long sleeve shirt felt moist and chilled with sweat.  It didn’t matter though, because my heart was warm from being surrounded by strong, talented and amazing women at this race.  We had all gone out there on the course to run our own race, at our own pace, but we still were there for each other.  Cheering and encouraging each other on through the hilly course.

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Sue, Natalie and Jes-finishing strong with smiles on their faces!

At the end  of the race, it was about celebrating each other’s accomplishments and inspiring each other.  That’s what we do-lift up, motivate and inspire.  For me, that was the theme throughout the whole retreat.  The pics from this race, our final event together, sum up what the whole weekend was about-channeling each other’s strengths, talents and inspiration.  Our hearts were full.  We celebrated returns to running from injury, a huge age group win, nailing a hard tempo run during the race and sticking out the tough parts and finishing!

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The Vermont Leaf Peeper Half Marathon was the perfect ending to an amazing four days at Rise.Run.Retreat All of us out there pushing hard and doing what we love-running.  The very sport that brought us together and wove friendships! This race and being surrounded by these women, reminded my of why I love to run and race.  It also reminded me of what I am capable of on a tough course.

How do you tackle tough hills during a race?  

A Huge Thank You –Headline Sponsor Dr. Cool Recovery and the following Event Sponsors for supporting and pampering us with amazing products and gear! Rise.Run.Retreat has the best swag bag!

Cabot Cheese Vermont
Blissful Eats
Stonyfield Yogurt
Chef’D
InsideTracker
Gatorade Endurance
Propel Electrolyte Water
Vermont Made Garuka Bars

Pete and Gerry’s Organic Eggs
Tiger Tail Recovery
FuelBelt
The WTFactory
Moji Mojo
Eureka Healing Balm
Skins Compression Gear
Kuhl Lifestyle Clothing
Darn Tough Vermont Socks

Llbean and LlbeanPR

Rise. Run. Retreat-Uplift, Motivate and Inspire

These three words-Uplift, Motivate and Inspire.  That is how I can best sum up the four days spent at Rise.Run.Retreat  A surreal four days spent with an amazing group of women-each of them possessing great strengths, talents and the warmest of hearts.  It amazes me how running has led to such experiences and opportunities to connect and create friendships.

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Photo Courtesy of Many RISE.RUN.RETREAT runners/bloggers

Running is at the core of my heart.  From the moment I began running track and cross country in high school (26 years ago) and now, in my forties, running has been a huge piece of my life.  Running has been the constant thread that stitched the pieces of my life together.  It has been through running, that I have forged some of my greatest and lasting friendships.  I’ve become part of a community of runners that uplift, motivate and inspire.

RISE.RUN.RETREAT 2016

It is not easy, to put into words what an incredible four days it was, spent in the mountain valley of Vermont at RISE.RUN.RETREAT. The air was cool and crisp, fall was showing all its vibrant colors among the trees that crested the hills and mountains.  Running led to social media and blogging, which led me to an amazing group of women at this retreat.  Sarah from RunFarGirl and Jess from RunLadyLike are two extraordinary women who had the enthusiasm and passion to create and organize this event, which is now in its second year! They took a dream and made it a reality!

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The views of Camel Hump Mountain in Vermont

As my plane landed in Waterbury, Vermont last Thursday, I was excited and nervous at the same time.  I was meeting up with nine other women-who for the most part, I only knew through their blogs and other social media outlets.  It was a bit surreal to actually be meeting so many of these women, for the “first time” even though I felt like I already knew them through their blogs and social media sites.

Priceless moments shared and life long friendships created

There is so much to share about this wonderful retreat.  Some of it will have to be broken down, bit -by -bit into other posts.  The most important part of this retreat was the time spent with everyone!  SO much nonstop chatting and sharing stories about life and running, marriage and motherhood.  The ease in which we all gathered and mingled throughout the weekend was magical.  There was such a strong flow of warmth and positive energy from each and every person.

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Chatting and wine and cheese on the deck

It was truly incredible and wonderful how easy it was to just chat and share so much about running and life. The love of running had brought us together, but we also had so much more to share as moms, friends, and just being women.

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Yoga Pose on the Deck

Incredibly grateful to be in the company of these incredible women.  Their strength, motivation and perspective on life is empowering.  Surrounded by these women who inspire me, yet reminded me of my own strengths, as I witnessed their strengths and grit!  The deep, honest conversations we shared about life-blogging and running, left me feeling very reflective on my own goals as a blogger and runner!  Each of these women, so talented, strong and creative.

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So many beautiful smiles!

Rise.Run.Retreat was the perfect four day-weekend for ten women to come together and share their love of running, blogging and life!  We ran, stayed up late chatting, had amazing food, laughed and simply enjoyed the moments as they unfolded.  Sarah and Jess did a fabulous job of organizing guest speakers, catered breakfast, lunch and dinners. It all came together seamlessly!  

Oh, the ways that running has been the thread that weaves these moments and meaningful experience through my life!

This retreat reminded me again, how running has led to these connections that lift you up and give you the energy to keep going!

Stay tuned for more highlights from this incredible retreat!

So much more to share in regards to the guest speakers, the fitness and yoga sessions and of course the Vermont Leaf Peeper Half Marathon with stunning views of mountains and killer hills!!  On Sunday, as a final event for everyone, we ran the half!!

Check out these incredible runners/bloggers on the social media site!!

Angela – Happy Fit Mama

Allie- VitaTrain4life

Christine- Love Life Surf

Sandra- Organic Runner Mom

Laura-This Runner’s Recipes

Natalie- Nat Runs Far

Sue- This Mama Runs for Cupcakes

Co Creators/Organizers of RISE.RUN.RETREAT-  (The Creative Duo Extraordinaire)

Sarah- Run Far Girl and Jes- Run Lady Like

Uplift-Motivate and Inspire-  Have you attended a running retreat?  What memorable life experiences have you gained from running and blogging?

Running is Both Solitary and Social

 I have always felt that running has been both solitary and social.  Solitary in that sense that many runners train during the days, weeks and months leading up to races, alone-out there on the roads and trails, putting in the miles in solitude.  Whether it is solitary by choice or just circumstance.  The social aspects of running bring with it many benefits and rewards.  It is a sport that thrives on encouragement, motivation and the celebration of hard training. 

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Solitary miles can be soul searching and therapeutic.  Out there on the roads, trails or track-hearing just the sound of your own breathing and your stride hitting the pavement.  This is where you are not just strengthening your body, but your mind as well.  Willing yourself, motivating yourself to put in the work, even when no one else is around to push you through the workout.  Getting up in the early dark hours or getting out there in the late evening hours, no one but yourself to push and motivate.

It is in these singular/solitary moments, that you remind yourself that there are others out there at this very moment, training and putting in the early morning or late evening runs.

Running is a social sport, in the sense that it brings camaraderie and  common goals together through training programs and on race day.  Social Media has also made running a social sport, virtual cheers along the way during training and race day.  Runners sharing their ups and downs with training and celebrating their accomplishments on various social media outlets.    Even in those dark, solitary hours during training-thoughts of other runners motivate you to keep going.  Running can can connect people. Running grows friendships among individuals, through training, blogging and racing.  

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A celebration of hard training on race day

On race day, runners celebrate together.  It is a social event of ‘cheers and high fives’ along the course, everyone moving towards the finish line.  Out on the course. runners giving each other words of encouragement.  The sense of belonging-every runner out there for the same reasons-to be strong, trust their training, and be the best of themselves.  We are all out there-feeding off the energy of each other on race day! 

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That moment when all runners toe the line on race day.  All of us waiting to give our best. 

Whether you train alone on a regular basis or meet up for regular training runs with a partner/group, running straddles the line of both solitary and social.  There are those common threads that connect and motivate us through the training miles and on race day.  Miles of sweat, moments of doubt and trusting our training.  Knowing that we are all out there giving our best effort and sharing the celebrations of hard training, connects us.

 

Life Lately: Training,Nutrition and Races

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    Where did April go?   It seems as if time is on speed warp!  Just trying to make the most the most of all the minutes in a day. week or even month!  

In my life, I have realized that not everything is always going to get an equal balance.  Lately, it’s been a shift in balance between Racing, training and nutrition.  I have been focusing on what’s working and just taking each day one-step/run at a time.  Sometimes, you just have to “Go with What is Working in the Moment” and see the positives!

Training- 

  • Building that base mileage back up after an early spring race.  I had a PR in a local, slightly hilly, 10k race back on April 9th- with a time of 50:32
  • The whole month of April I focused on running 4-5 days a week, short runs of 4-6 miles and then a long run of 10 miles.  
  • Mondays-Easy run of 4 miles with a friend
  • Tuesdays-6 easy miles
  • Wednesdays-6 mile tempo run
  • Thursdays-Easy 4 miles with a friend
  • Fridays or Saturdays- Long Run of 10 miles

So, . . . Why this is working!  On my “easy” days, I am running with a friend who is looking to increase her cardio and pace for a 5k.  This kind of forces me to run really easy and focus on encouraging her to meet her goals.  I am getting in my base mileage each week and building up my aerobic fitness, increase muscular endurance and increase oxygen capacity.  My longs runs sometimes happen on a Friday night right now, due to me Redhead’s track meets on Saturdays.  The month of April was all about building upon a base of mileage that was really already in place, just really making it a solid foundation.

Up Next-A few Tweaks and A Shift

  • Hilly repeats are on the horizon, just trying to figure out how to shift my training schedule- I want to incorporate more hill repeats to build speed and endurance, Awwe! The benefits of hill running!
  • Core and Strength Training- I have found an awesome fitness trainer that does sessions with a 1:2 ratio.  I love this because she helps me focus on my form with every exercise.  The focus is on core and strength using weights, medicine ball and weighted balls.
  • Extending my weekly long to 12 miles-getting ready for the Old Port Shipyard Half Marathon on July 9th

Nutrition- A Shift in Balance of Carbs, Healthy Fats, Veggies and Proteins 

Maybe it’s that fact that I am now 41,but I was feeling a bit a sluggish and just not energized.  I am currently in Laura’s Mommy Run Fast Runner Reset group.  The Focus is healthy, balanced eating ( Eating for metabolic efficiency)  and core/strength training.  I have seen improvements, in just a short amount of time, with a larger emphasis on vegetables and fish/plant-based protein in my daily “eats”!

  • Increase water intake
  • Daily vegetables and salad greens
  • Eggs, Fish and beans
  • Quinoa is my favorite “grain” right now!
  • Great time of year for tons of local produce!!
  • Supplement with a high quality protein powder -I am still experimenting with a variety of protein powder brands, but Vega Sport Performance has some great ingredients for performance and recovery!

Races- What’s Coming Up!

  • 5 weeks until this –Zooma Run Annapolis 10k  I love this annual, early June, Women’s Racing Event.  It is a fun-filled, weekend of great women, an awesome Friday night expo and gathering, along with a challenging course to run on Saturday June 4th!  The course is a bit hilly and early June in Annapolis, Maryland can be a bit warm and humid. There is still time to Register for this Fun Racing Event!!  {10k or 1/2 marathon}

So-5 weeks of new opportunities with training, nutrition and races on the horizon!

How are things with training, nutrition and races in your world?  Any tweaks and changes being made?  

 

 

Friday Five: Five Ways Running Has Shaped Me

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Birthdays and a Time to Reflect:

Birthdays always bring about a time of reflection, as well as, a chance to “dream big” for another year.  Running has been a part of my life for the last 27 years.  At the age of 14, I joined my high school cross country team, then went on to run indoor and outdoor track.  I was fortunate to have an amazing coach that instilled in me and so many other young athletes- the love to run.

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 I feel so lucky to still be active, healthy and running the miles as I turn 41 years old today.

Today I am linking up with Mar Cynthia and Courtney  for their Friday Five Link Up and I am sharing five ways that running has shaped my life.

Empowerment- That feeling of knowing that I am in charge of my health and fitness. Knowing that I have the power to choose the miles and the pace everyday.

Friendships- The running community is strong.  Through blogging, running events and social media- I have formed some great relationships with other women.  These women are no longer just running buddies, but true friends.  Running is the thread that weaves through our friendships.

Clarity- Over the years, despite what life throws at me, running has been that cleansing and soul searching aspect of my life.  Running helps me clear my head, stay focused and gives me an healthy outlet for releasing tension and stress.

Motherhood- Yes, running and motherhood do balance the other.  Running has given me an opportunity to be a strong role model for my daughter.  It is so critical to keep the lines of communication open during the teen years.  I am grateful that running is something my daughter and I share together.  Sometimes, it during those few miles,  out on the road or track,  where my daughter and I can talk about what is going on at school and in life.

Inspiration/Motivation- All around me, other runners are inspiring me.  So many opportunities to plan for and reach new goals.  I love reading about other runners setting goals and working hard to achieve them. Its a bit contagious.  Running reminds that my goals are attainable.  The miles run each day bring inspiration and the tough workouts motivate me to push through any obstacles.

 “Love yourself, for who and what you are; protect your dream and develop your talent to the fullest extent.” – Joan Benoit Samuelson

How has running changed or improved your life?  

Be sure to check out the other blog posts today from some awesome runner/bloggers over at Friday Five Link Up! 

 

 

 

 

Friday Five: Five Training Goals

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Run Strong, Run Swift, Run with the Wind

Thank Goodness It’s Friday!!!  I am linking up with Mar Courtney and Cynthia for the Friday Five Link Up  

Training Lately and 5 Goals for Training:  

This past fall I had some strong races and even 2 new PRs in the 5k and 10 mile races.  In terms of training for specific races, I just try to stay at a certain level of fitness for races distances up to the half marathon distance.  I haven’t ever really focused on specifics during any given training cycle.

Last spring I received my RRCA coaching certification and learned a ton of information in regards to training cycles and building plans.  I want to focus more this year on building my own training cycles before I really start working with other runners. Kind along the lines of “practice what you preach” 🙂

Five Goals for Training:

  • Aerobic training in the first 4 weeks of a 12 week training cycle.  Build up that base mileage, increase muscular endurance, increase levels of oxygen and increase the ability to efficiently use levels of oxygen– Steady Runs of 6-8 4x a week, with a long run of ten to 12 once a week.
  • Consistency each week with running at an easy pace, focusing on the miles, not the speed.  I have to admit that I sometimes have to leave all tracking devices at home and just run familiar routes by effort.  I have a tendency to push too hard on the pace when I see it on my Garmin watch or RunKeeper App!
  • Core and Strength training- On my easy mile nights ( 3-4 miles) I am incorporating 30 minutes of essential strength exercises for runners  and yoga to improve flexibility and loosen tight muscles-specifically my hips!
  • Nutrition-  Focusing on hydration, eating foods that will fuel my body, and help with muscle recovery after tough workouts.  I eat a ton of eggs, fish from my favorite company Sizzle Fish , hearty and nutritious grains such as brown rice and quinoa, as wells as a variety of beans.
  • Keeping a Journal: Taking the time to write down my thoughts and reflections on what’s working with this more focused approach.  Being able to pin point the high and lows of each week within the training cycle.  The ability to see when to adjust and be flexible with training and fitting it in to life’s daily challenges.

What goals do you focus on during any given training cycle?  Do you find your training lacking in a certain area?  

Happy Earth Day!!  Don’t forget to check out the other link ups for the Friday Five with Mar, Courtney and Cynthia!