Small Change Update – Planning for Strength

November 21, 2013 by 8 Comments

Well it’s week 7 of the #OneSmallChange challenge! I’m happy to say that my week 6 change to regain control of my day and ever-growing to do list went very well.  My planner is my new BFF and I’m feeling less stressed.

So what’s the change for this week?

strength-training

 

I’m sticking with the theme of planning – planning my strength workouts.

I’ve been reflecting on the good and not so good of my training and racing this year, and one thing that sticks out for me is my inconsistency in strength-training and cross-training. While I had days ear-marked for strength work, I didn’t have a concrete plan for what to do during each specific workout. If I’m being totally honest, in the absence of a workout to follow, my approach was sometimes willy-nilly.

Going forward I’m going to detail my strength workouts, mapping them out each Sunday for the week (and tracking them along with my runs). Hopefully this will help me to build the consistency and strength I want.

Tell me do you follow a strength/cross training plan or do you tend to wing it?

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Filed Under: Small changes, Strength training

Fun stuff going on

November 15, 2013 by 1 Comment

Happy Friday!

Whew another whirlwind week is coming to a close and I am so looking forward to this weekend!

But before calling this week a wrap I wanted to share some fun things going on:

IAWR_Tele2013_234x60On Monday, November 18, the “Run Faster, Further and Injury-Free for Years to Come” telesummit kicks off. This is a 4-day, free event designed especially for women runners! It’s sponsored by the International Association for Women Runners and will feature a great line-up of speakers including Jeff Galloway, Katherine Switzer, Nancy Clark and Amanda from Miss Zippy (I’ll be interviewing Amanda!!). Even if you can’t make it to listen to the speakers live, the entire conference will be available for download. You can sign-up by clicking on the badge at the top of my left-side bar or by clicking HERE.

 

HBBC2013 Once again the lovely Amanda at Run to the Finish is hosting the Holiday Bootie Buster Challenge! I’ve participated in past years and have to say it gets better every year — great information, great camaraderie and great prizes! In light of my recent decision to step back from heavy race training, this challenge comes at a perfect time to keep me motivated. Today’s the last day to register – so head on over and join us!

 

 I’m now a Bulu Box Ambassador!  I was approached by Bulu Box a few weeks ago and after getting to know more about them and trying out one of their boxes, I am very pleased to be joining their team!

If you don’t know, Bulu Box is a monthly subscription service, delivering 4 -5 premium vitamin and supplement nutrition samples to your door. And yes, while there are several different nutrition/healthy living subscription services out there, Bulu Box is unique is giving subscribers the choice between a standard box and a weight-loss box. Subscribers, known as Bulugans, are encouraged to share their thoughts about each product,and can earn rewards points good towards purchases of new favorites in full size. Bulu Box also offers Bulugans a supportive online community where you can get expert tips and connect with others. The subscriptions are $10 per month, shipping’s free and you can cancel at anytime. Use the code BULUGAN293 at checkout and receive 50% off your first box!

Have a great weekend! 

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Filed Under: Bulu Box Ambassador, Holiday Bootie Buster

#OneSmallChange – Week 6 update

November 14, 2013 by 10 Comments

smchange button

Hard to believe it’s week 6 of the One Small Change Challenge! For those of you who don’t know, Marcia over Marcia’s Healthy Slice put out the call to finish the year by building some good habits. The key is to make one small change a week – adding a new change every week.

So how’s it going so far?

Week 1 – Daily plank routine

Week 2 – Keep my often-cluttered coffee table clutter-free

Week 3 – Increase my daily water intake

Week 4 – since things didn’t go so well I repeated Wk 3

Week 5 – Daily rolling of my very tight quads and hamstrings

While I’m still not getting the rolling in on a daily basis, I’m doing it more frequently than I use to so I’ll take that; otherwise I’m feeling like the other changes are becoming much more routine.

plannerMoving on to week 6, my goal is re-gain control of my day! I feel like I’ve been functioning in “reaction mode” lately, and then when I get to the end of my day I’m left wondering why I still have so much left on my to do list. So this week I’m returning to being a more faithful user of my planner. In the mornings, I get my mug of coffee and take a few minutes to my preview everyone’s schedules, identify the “must do’s” vs. “like to do’s” and set my plan/intentions for the day. I use to be pretty diligent about this in the past, and I’m hoping getting back to this routine will help settle things a bit – especially with all the added holiday madness that’s starting to creep in!

What small changes are you making?

 

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Filed Under: holiday sanity, seeking balance, Small changes, to do list

Reassessing

November 13, 2013 by 15 Comments

hanging shoesI’m hanging up my half marathon training shoes for the rest of this year. There will be no half for me on December 8.

As you can imagine that is not an easy thing for me to see in print – not an easy decision, but it’s the right choice. While my foot is making progress, my attempt at returning to half marathon training has proven to be one step forward, two steps back. I may be able to kill my track workouts, but maintaining race pace on the unforgiving surface of pavement and roads is proving to be a different story – I can get 4 miles at best…clearly a problem when the goal is 13.1! And as I said to Coach Bennett during our last call, the one thing I am clear about is that I do not want to have to will myself through another race that my body isn’t prepared to handle. I’ve done that and know I don’t have the mental energy, nor desire to do it again.

So I may eye a couple of 5Ks before the year is over – after all I’ve only got 2 races left to complete the #13in2013 Challenge – but there will be no long distance races for me until next year.

Time to start building my 2014 race calendar!

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Filed Under: #13in2013, choices, foot pain, half marathon training, injuries, listening to your body

It’s National Running Safety Month

November 11, 2013 by 16 Comments

safety firstDid you know that November is National Running Safety Month?

Given my recent too-close-for-comfort encounter with a runner at dusk just the other day (I was driving and she was in ninja black with no reflective gear!) – I feel inspired to share a few tips/reminders to stay safe while out for your next run!

Put some light on! — Thanks to the end of Daylight Savings Time, many are now forced to log their miles in the dark. I could barely see the ninja runner because she had no reflective gear on. Reflective gear is critical! You could also consider wearing a headlamp or carrying a small flash light so you can be seen and, (just as important) so you can see what’s on the road in front of you, avoiding a potential fall.

Run against traffic — My other complaint about the ninja runner I encountered the other day was that she was running in the same direction as the traffic. As a runner you have to be on the defensive, and not being able to see an approaching car because it’s coming up behind you is a recipe for disaster.

Carry ID — I never head out without my Road ID! Whether you own a similar type of runner I.D. or choose to carry your license, in the event of an emergency, an ID could be your most important piece of gear.

Tell the when and where — If you are going to be running solo, let someone know your route and when you expect to be back.

Turn down the tunes — There’s no denying that running without headphones is the safest way to go. But, if you are like me and tunes are a must for your run, then please turn the tunes down and run with just one earbud in. Be aware of your surroundings!

What safety tip would you add?

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Filed Under: National Running Safety Month, no music

October Rewind and November Goals

November 5, 2013 by 4 Comments

Well October is quickly in the rearview mirror!

While a very busy month in the RWA household, there wasn’t much running thanks to the fall that left me with this knee photo (16) — who knew the foot would turn out to be the bigger issue?!

There was just enough running/shuffling to get me through the BAA Half to complete the BAA Distance Medley  BAA medals2

October was largely about rest and recovery – an exercise in patience that I didn’t prove to be very good at! But my foot is improving and I’m running again, so it was well worth the mileage shrinkage.

November Goals:

Just run! — My biggest goal for this month is to complete all of my training runs. I have five weeks until my December half – and how many training runs I complete and how well my foot tolerates those runs will determine whether or not I’ll take a DNS.

More Small Changes — I joined with Marcia for her One Small Change challenge in October. The goal is to add one small change each week – or you can repeat a week if you need to which is what I’m going to do this week as I didn’t get very far with my plan of daily rolling of my very tight quads and hamstrings.

How was your October? Any big goals for November?

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Filed Under: B.A.A. Distance Medley, building good habits, goals, injuries, month in review, Small changes

Coffee and a Friday Five

November 1, 2013 by 9 Comments

Time really flew this week and somehow it’s already Friday!

So with coffee cup in hand….

1380805_10202529566426417_682020544_n World Champs! While I’m first to admit that I’m not a huge baseball fan, I couldn’t help but get caught up in my youngest son’s die-hard excitement for this team. It was great to see them win it all at home!

 

Needing sleep — Thanks to the late playoff and World Series games, I have been getting to bed waaaay too late which has resulted in too much coffee the next morning. A not so good cycle that I’ll be correcting now that the games are done.

Over 6 pounds — that’s how much candy my oldest hauled in last night trick-or-treating! Yep he weighed it. My youngest had a pretty full bag as too – this could get ugly!

Small Changes — 4 weeks into the #OneSmallChange challenge! Week 4’s water intake was much better so for week 5 I’m adding daily rolling to help ease my crazy tight legs. This was a recommendation of my LMT that I haven’t always made time for.

Running progress — Got back to running this week with a solid 6 miles on Tuesday and track work yesterday. So far my foot has tolerated the runs and I’m babying it in between runs as much as possible. 9 miles on tap for tomorrow and then hopefully a full weeks of training next week.

How’d your week go? What have you got planned for the weekend?

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Filed Under: #RedSox, Friday Five, general musings, need more sleep, Small changes

Not another rest day!

October 28, 2013 by 16 Comments

I have not run since last Tuesday and I’m starting to get cranky!too much rest

By Friday morning I’d come to the decision that with just 6 weeks until my December half, I didn’t want to risk further injury running the local 5K. I had to admit to myself that my foot was still sore and rest was the best bet. A conversation with Coach Bennett and a review of the upcoming training plan confirmed that this was the right call.

But I can’t take it any more – I’ve run a grand total of 9.55 miles since the B.A.A. Half. At first I really welcomed the days off, but that only lasted a couple of days… then I started to get edgy. My hat is off to those of you who have sat on injured reserve for much longer! I’m grateful to be able to head back out this morning.

What’s the longest you’ve gone without running because of an injury?

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Filed Under: foot pain, half marathon training, Recovery

Thursday Thoughts

October 24, 2013 by 12 Comments

Small Changes — I’m a couple of days behind on my #OneSmallChange update. So I was on a roll with Week 1‘s daily planks and then Week 2‘s keeping my coffee table clutter free, but I hit a bump in the road with Week 3’s change to up my daily water intake. Don’t know why I have such a tough time with this one, but I’ve decided to re-commit to this change for week 4 and see if I have better luck.

Race Debate — I’ve done very little running in the past week and half – in fact I’ve run exactly 3 times. I’ve been trying to give my bum foot and knee as much TLC as possible.  And while the knee feels pretty good, my foot was sore after Tuesday’s run. I saw my massage therapist and she treated it and gave me the hairy eyeball when I floated the idea of running in this Sunday’s 5k. The Canton Fall Classic is one of my favorite races – it’s local so I get to see and catch up with a lot of friendly faces – I’d really hate to miss running it. I may hold off till Sunday morning to make the final call on this one.

And speaking of races... I did register for one more half for this year – it’s December 8. Yes I recognize that living in New England the first weekend of December can bring everything from freakishly mild temps to snow, but I’m going to cross my fingers and dig out my Yak-Traks just in case 🙂 My half marathon performance this year has left me underwhelmed to say the least and I’d like to take one last shot at putting together a good race before closing the book on 2013.

So tell me — what’s your best trick for making sure you get enough water? Would you run on Sunday?

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Filed Under: #13in2013, Canton Fall Classic, foot pain, hydration, massage, Small changes, to race or not

BAA Distance Medley – Half Marathon Recap

October 21, 2013 by 11 Comments

The last race of the BAA Distance Medley is done! And it proved to be the hardest of the three races. I had originally hoped that this race would be a goal race – a chance to chase a PR. Then I took a tumble a week before the race and all bets were off. In the week leading into the race, the most my right foot and knee would tolerate was a 4-mile fartlek run.

When I checked in with Coach Bennett that Friday morning he actually asked me if there was another race I could do and take a pass on this one. But not completing the BAA Distance Medley that I started back in April was just not an option I wanted to entertain. I also really wanted to be out on the course with my running buddy E as she took on her first half. So in the end we agreed that I would run a very conservative race, taking walk breaks as needed and if necessary stopping if my foot or knee wouldn’t cooperate. So my race goals were simple  – to finish and to not do any further damage.

Es husband dropped us off so we just had a short walk to the start.  As soon as we picked up our race shirts, I got a text from Nicole and we caught up with her at the bag check. After missing each other at the first two Medley races this year it was great to finally see Nicole! With Nic

The three of us faced the crazy long lines for the port potties and then worked our way towards the front of our wave. Soon we were off. Within the first half mile, Nicole started to pull ahead and knowing that she was targeting 2:30 I had hoped to just keep her in my sights. E & I were moving well until about 3.5 miles in when my right foot made it clear it wanted to slow down. Around this point Amy & her husband had caught up with us – Amy was also injured and had planned to do a run/walk in hopes of finishing. I would end up leap-frogging back and forth with them throughout the course which really helped keep me going. I told E that I was going to need to slow down and she should keep going. I slowed and just as I started walking a guy passed me encouraging me to join him and keep going. I started again and just tried to focus on staying just off his right shoulder. It was funny for a while we didn’t talk at all – he would just check over his shoulder to see if I was still there. We ran that way for a bit and then I just needed to walk again so I let him go.

I kept plodding along, soaking in all of the encouragement from the volunteers (BAA Volunteers really are awesome!) I shuffled passed the water stop just after the 7 mile marker and heard someone call out to me – it was Jose who volunteering! Thank goodness for friendly faces! I soon came across the guy I’d been running with – this time we introduce ourselves (he was Charles) and started chatting as we ran. We picked up a woman named Rachel along the way and the three of us ran together for a bit. Having them to chat with and seeing Amy & her husband off and on were all great distractions from the growing soreness in my foot and now my right knee had joined the angry party!

Run, shuffle, walk is how I continued to make my way. E & I passed each other on the last out and back and high-fived. We were back in Franklin Park now and soon I spied my cheer squad! At this point I knew if I could just get through the last killer hill that was mile 11 it would be a fairly flat loop through the zoo and then into the stadium to the finish.

Walk, shuffle, run and finally the finish! E had finished about a minute before me and was waiting. I’m so proud of her!!

Eileen and I_BAA

Once I had completely stopped moving it really hit me just how much my right knee and foot were hurting. I couldn’t wait to get home, get a shower and become one with the couch 🙂 Race #11 for this year done!

BAA Bling (Awesome double bling – one for the half and the other for the Distance Medley!)

The BAA Distance Medley was a great series of races – as I’ve said before the BAA does not disappoint! If you’re looking for some great courses through Boston and crazy-well organized races I encourage you to check out the Distance Medley.

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Filed Under: #13in2013, B.A.A. Distance Medley, blogger meet-ups, injuries, race report