Semi-unplugged

August 23, 2013 by 4 Comments

Lake

So this has been my view for this past few days…ya I know, tough to get use to 🙂 As a last summer hurrah, we’ve made our annual trek to the Finger Lakes in Upstate New York. It’s been great to watch the boys run around with cousins, to laze by the water … to just move at a different pace. And with the exception of one or two quick things for work, I have for the most part remained largely unplugged from all electronic devices.

I did break out the Garmin long enough yesterday for my run. I was scheduled to do a tempo run with cruise intervals so it seemed like a good opportunity to also get my 10K done for Jen & Jill’s Virtual Birthday Bash Race.  BirthdayBashButton_WEB

Clearly, I had blocked from my memory just how hilly it is around here! The beautiful views as I ran along the lake did help to distract me – at least for the first 5K – then the hills began to take their toll, it proved to be hotter out there than I had expected and the decision to not carry water started to look like a really bad choice (that and the decision to have “just one more beer” the night before!)

But I pressed on – there was definitely some muttering, a little cursing and a couple of walk breaks, especially when I hit the hill at mile 5. At 1:08:49 I was definitely not breaking any land-speed records but race #8 for #13in2013 is done! lake 2

I’ll be back on those hills for Saturday’s long run, but for now my spot by the water is calling me and I’m returning to my semi-unplugged state 🙂

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Filed Under: #13in2013, 10ks, vacation

Motivated by Gratitude

August 19, 2013 by 5 Comments

As I was out on my long run Saturday, one thought kept occurring to me – just how grateful I was…

Gratitude-Rock

… grateful for a beautiful morning with cool temps

… grateful for having my running buddy E to laugh (and groan) with

… grateful my hubs came out to check on us and bring fresh water

… grateful to not feel any pain in my lower back/hip

… just grateful to be out running, to be out doing something I’ve really come to love doing!

Sometimes it is so easy to get caught up in the “should of’s” of a run – it’s important to remember to just simply go out an enjoy the run, to enjoy what your body can do and worry less about what it “should” do.

So as I head out for this morning’s run I’m motivated simply, but deeply, by gratitude.

Happy Running!

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Filed Under: gift of running, gratitude, motivation

Thursday Thoughts – Tempo Runs

August 15, 2013 by 8 Comments

Tempo runs are hard.

There I said it. I admit it…of late when I look at my training plan and see a tempo run I take a deep breath …I might even shudder a little because I know what’s coming. While I look forward to my most of my runs, especially my long runs, tempo runs have not been high on my list lately.

The key to a tempo run is the ability to maintain a specific and constant pace for a number of miles. How many miles of course depends on what you’re training for — for me, most of my runs are between 4 – 6 miles, plus warm up and cool down. Of late I have found it really hard to lock into the target pace. More often, I’ve been going out too fast and then fading – not a pattern I want to carry into my fall races.

But every run can teach you something  if you let it – and these runs are clearly showing me I still have work to do on dialing in on my pacing.

Tempo runs are hard…and necessary.

Do you include tempo runs in your training? Can you lock in your pacing?

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Filed Under: half marathon training, pace, tempo runs

Monday Motivation

August 12, 2013 by 8 Comments

StFrancis Quote

With 6 weeks to go until the Wicked Half, here’s what I’ve got on my training plan for this week:

Monday —  7 mile hilly run with negative split on back half (followed by another visit to the chiro!)

Tuesday —  Cross-training (Jillian Michaels Shred 30 DVD)

Wednesday —  4 miles Fartlek

Thursday —  8 miles with 5 @ tempo

Friday —  Rest day

Saturday —  11 mile LSD

Sunday —  Cross-training (more Jillian!)

Plus I’ll continue to do the #AugustCoreFocus challenge everyday – I’m loving this challenge!

What have you got planned for this week?

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Filed Under: #AugustCoreFocus, chiropractor, half marathon training, Jillian Michaels, Monday Motivation, week ahead, Wicked Half Marathon

Friday Ramblings

August 9, 2013 by 3 Comments

Sitting here in a quiet house with the dog at my feet and coffee cup in hand…

There has been at least one, if not both, boys home sick since Tuesday! I was happy to see both smiling faces heading off to camp this morning – I swear there’s nothing worst than seeing your children not feel well 🙁

Between the sick kids and my cranky left hip, running has been a bit challenging this week. I am trying very hard to not get hung up in the miles I’ve missed, knowing that the cross-training will help and getting this hip happy is priority one!

Changes in family plans means I’ve needed to change up my fall racing schedule – I won’t be running ZOOMA in September so I’ve been on the hunt for another race to use as a “tune up” before I get to the B.A.A. Half in October. Though I think I’ve now found the source of my recent GI issues, Coach Bennett thinks it will be helpful to put my body through “race conditions” and see how I respond. So I think I’ll be adding this to my schedule:

countdown_wickedHalf It’s run on a beautiful course through Salem & Marblehead – Can. Not. Wait!

Seriously, how is it Friday again already? I feel like I just finished coming down from last weekend’s birthday fun and here we are again. Don’t get me wrong – I love seeing Friday arrive, but this summer is flying by way too fast! We still have a number of things left on our family summer bucket list!

We’ll get one more item checked off tomorrow as we’ll be catching a Boston Cannons’ game! My hubs J was elected to his lacrosse league’s all-star game (so proud of him!)  and they’ll be playing their game before the Cannons. So the boys and I are going to go cheer on our All-Star and then we’re all hanging out for the Cannons’ game afterwards!

How are you doing with your Summer Bucket list?

Do you run tune-up races?

 

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Filed Under: #13in2013, BAA, crazy week, fall racing, Friday Five, kids, Lacrosse, race calendar, running coach, Wicked Half Marathon

Back to the Chiropractor

August 8, 2013 by 9 Comments

Tightness in my lower back and left hip means a trip back to my chiro! The discomfort kicked in last Wednesday’s run and reared it’s ugly head again during my long run Saturday. Well that was enough for me – no point in risking derailing my training, time to revisit the chiro.

Have you ever been to a chiropractor? Spine

I was originally very hesitant…and maybe a little skeptical of seeing a chiropractor – the thought of all that popping and cracking kinda freaked me out. Then last November I went to a gait analysis clinic where the guest was Dr. G – a chiropractor and marathoner! I started seeing him and quickly started seeing improvement in both my lower back and left ITB. By the end of December, I was in good shape and on my way.

This is the first flare up I’ve had since and while I have no idea what I did to stir things up, I’m pretty certain heading back to Dr. G is the right move. One of the things I really like about working with Dr. G is that he takes a whole body approach – not simply focusing on the injury. And his treatment wasn’t just about adjustments, he also incorporated both cold laser treatments and the graston technique, as well as recommending stretches and exercises to help with imbalances. And, of course, I also love that he’s a runner 🙂

Obviously, seeing a chiropractor may not be for everyone. It should be a very individual choice based on your own research so you can gauge their approach in identifying a patient’s issue and the methods of treatment offered. And, in the end, never underestimate the trust factor!

Have you tried working with a chiropractor or using other alternative treatments?

 

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Filed Under: chiropractor

Birthday Weekend Wrap-up

August 5, 2013 by 5 Comments

Enjoyed a great weekend…

… lots of time with family & friends

… a return to double digit long runs

… way too much good food & drink

… another year older

…. and spending time here

How can you not be happy looking at this?

How can you not be happy looking at this?

I’m ready to take on the week!

How was your weekend?

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Filed Under: birthday celebrations, just having fun

Kicking off August!

August 1, 2013 by 10 Comments

While there was a lot of family fun in July –  my running was a bit of a mixed bag. But, it’s a new month and I’m ready to kick things up a bit!

AugForeFocusSig2

Kat over at Sneakers and Fingerpaints is hosting the August Core Focus Challenge! I’ve done a couple of ab/core challenges before and this one looked like fun and a perfect way to help get me on track for my fall races, so I’m in!

BirthdayBashButton_WEB

Another great way to kick things up? A race of course 🙂 Given that we’re in the dog days of summer there isn’t much to pick from on the racing front around here until September – so why not go virtual? Jill & Jen, the great ladies behind the #13in2013 Challenge are hosting a Birthday Bash Virtual Race in honor of their birthday month! You pick the distance and the day and for added incentive there are some fun prizes involved. August is my birthday month too and this is just the extra motivation to help me through one of my race pace runs.

I’m also thinking it’s time to mix things up with my cross-training so I’m returning to Jillian Michael’s Ripped in 30. I tried this DVD out last summer and it definitely helped to keep things interesting. Just like last time, because of my schedule and making sure I get all my runs in,  I will probably not do this workout for 30 days straight – but nonetheless Jillian is sure to keep me on my toes!

What have you got planned for August?

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Filed Under: #13in2013, #AugustCoreFocus, core work, Jillian Michaels, keeping it interesting, refocusing, virtual race

The mental vs the physical

July 29, 2013 by 13 Comments

This morning was a mental run – you know the kind where you can’t get out of your own head….where the suck monkey is in full voice, strong and clear…where you are bargaining with yourself almost from the first step (just run to the mailbox, telephone pole, next song, etc.)

Yeah – it was that kind of run this morning.

mind-running

In truth, more than a few of my runs have been like this lately. The runs have had very little to do with my physical side – the legs have been more than willing to go. Just can’t seem to get out of my own way at the moment. I know the heat and humidity of the past two weeks has certainly not helped…but it’s not all about the weather.

I am really looking forward to my fall race schedule but it is becoming increasingly clear to me to have the outcomes I want in the fall, I’ve got to spend more time training the one muscle I need above all else – my brain.

How do you mentally get yourself on the right track?

 

 

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Filed Under: fall racing, inner critic, mental toughness

Nutrition Update: My Food Frenemy

July 24, 2013 by 6 Comments

In my quest to get to the bottom of my GI issues, I have been keeping a food journal – I admit not as faithfully as I probably need to, but I am starting to see some patterns worth noting.

A big thing that’s jumped off the page for me is the trouble dairy seems to be causing. “OK – not a problem” I thought I will simply eliminate all things dairy….except there’s one little indulgence I’m still struggling with….

Source: TastyKitchen.com

Pistachio – my favorite!
Source: TastyKitchen.com

Ice cream! Sweet, creamy, cool refreshing ice cream. Ice cream is one of my all time favorite summer indulgences. I’ve often joked that I run so I can eat ice cream. Well in true frenemy-style, this favorite treat of mine is wreaking havoc with my running! So while I’m not yet willing to cut all ties with ice cream, we will definitely be seeing a lot less of each other this summer.

Do you have a food frenemy?

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Filed Under: food, lessons learned, Nutrition