Sleep like a Runner

Did you know that today is World Sleep Day? 

World Sleep Day is an internationally recognized event created by World Sleep Society to raise sleep health awareness among researchers, healthcare workers, and the general public. The importance of getting a quality night’s sleep continues to gain attention as more studies show the correlation between sleep, good health, and longevity. And yet for many of us, present company included, sleep can be tough to come by.

I’ve written a couple of posts over the years on the topic of sleep and in honor of World Sleep Day, I’m re-sharing my post on how to “Sleep Like a Runner” for this week’s Fit Five Friday. (This post was originally published in April 2017 and has been updated)

Sleep Like a Runner

As runners, we spend time on training plans – focusing on building mileage and improving paces. There’s an effort to cross-train and do strength work. Some runners embrace their rest days while others begrudgingly will give their legs need a break. We focus on our nutrition, fueling, and hydration. But there’s one critical aspect that many of us may not be giving enough attention to…sleep!

Lack of proper sleep can really impact your ability to focus, think clearly, and your overall mood — and if you’re a runner, this lack of sleep can have a huge impact on performance and recovery.

During sleep, growth hormones stimulate muscle growth and repair, bone building, and metabolism – all helping with recovery. Sleep deprivation slows the release of growth hormones, and when these hormone levels are down, cortisol (stress hormone) levels are on the rise. Too much cortisol in your system can also disrupt your body’s ability to recover properly. Lack of sleep can also impact glycogen storage – clearly a big deal for endurance running.

So I’m teaming up with Casper to provide some tips to help you Sleep like a Runner!

Sleep like a Runner

This last point is a big one for me! Using technology before bed has been linked to an increase in stress levels. I know personally, it can be hard to turn off my phone or step away from my laptop. If you find yourself tethered to your electronic device, try to power down a little bit earlier each night until you can get to at least 1 hour before bed technology-free.

Disclosure: Thanks to Casper for this graphic. I was not compensated in any way for this post. All opinions expressed here, as always, are my own.

Do you prioritize your sleep?

Welcome to Fit Five Friday!

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March Coffee Catch Up

February went by in a blink and just like that we are ushering in a new month! It’s the perfect time for a little coffee catch-up, so I’m linking up with Deborah and Coco for the Ultimate Coffee Date. And, of course, it’s Friday so that means another Fit Five Friday link-up! So grab a mug of your fave hot beverage and let’s chat. (This post contains affiliate links).

March Coffee Catch Up

Over coffee, I would start by giving you a quick update on our contractor saga…we have found two more contractors who have actually returned our phone calls…wish us luck! Moving on…

Over coffee, I would tell you that I just finished a galley copy of Des Linden’s book, Choosing to Run. This was a fantastic read! This book provides not only a great look at Des’ career, her willingness to gamble on herself, and the mindset and tenacity it took to gut it out in the crazy tough conditions of the 2018 Boston Marathon. I’m a huge Des fan and this book did not disappoint!

Over coffee, I would tell you how blown away I am by the welcome kit Brooks recently sent out to the Run Happy Team – so much goodness from tights to tops to bras to socks to hats…and of course, shoes! My favorite items are the Run Happy Team half zip and hoodie – so cute!

This photo doesn’t do the welcome kit justice!

Over coffee, I would tell you that we broke down and revived our Netflix subscription. Since then we have binged Wednesday which we both really enjoyed. I took advantage of my husband’s business travel this week to catch up on The Home Edit. So now to figure out what’s next.

What would you tell me over coffee? Any streaming suggestions? Any fun new run gear?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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My February Runfessions

Amazingly enough, we’ve reached the last Friday of the month which means Marcia has opened the Runfessional. It’s also time for another Fit Five Friday hosted by me, DarleneReneeJenn, and Zenaida, so let’s dive in.

My February Runfessions

Not funny Mother Nature

I live in New England so honestly, I really shouldn’t be surprised, but I runfess that I am not amused by Mother Nature’s twisted sense of humor. After flirting with spring-like weather for the past couple of weeks, snow and ice have returned this week and are all that can be seen in the upcoming forecast. Seriously?! I ran in shorts on Monday! Sigh…

Cheating on Matty

I started the month motivated to participate in Matty’s enCORE 28 challenge for February on the Peloton app. I runfess that for as much as I enjoy Matty’s classes I got bored of doing only his core classes…so I “cheated” on him with a couple of the other instructors. So the month’s core streak lives, just not all with Matty.

The scale can be blunt

I runfess that my eating habits have gotten lackadaisical. Basically, the “oh it’s the holidays” mindset of December hasn’t left the building. Ahem, it’s now the end of February. I runfess that I can feel the extra pounds on my run…time to reel it in. I’ll be reacquainting myself with MyFitnessPal.

Any Runfessions to share? Is Mother Nature playing games where you are?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Please remember to link back to your hosts and share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!


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Five Races for 2023

As I continue to make steady progress with my physical therapist, my thoughts are slowly starting to turn toward potential races I want to run this year. I love the fun, camaraderie, and challenge races can provide! For this week’s Fit Five Friday I’m sharing some races I’m hoping to run this year.

Five Races for 2023

Mystic 10K (May) – I actually just registered for this one and for added fun my husband is going to run it too! HMF events put on a great race so I’m looking forward to this one.

Newport 10M (June) – I haven’t run this race since the inaugural race and now it’s preparing to celebrate its 10th anniversary. Time flies! This race offers a beautiful course that includes both the infamous Newport mansions and beautiful coastal views.

Ocean Road 10K (October) – I have run this race in 2018 and 2021. I love this course and had planned to run it last year, but it collided with college parents’ weekend.

Western MA 10M (November) – I ran the inaugural race last year and really liked the point-to-point course and post-race vibe. As soon as I finished this race I knew I wanted to run it again.

As for #5? I’ve got a couple of options I’m thinking about – ZOOMA Cape Cod (September), Ted Corbitt 15K (December), and the MR8K (December) are all possibilities. Also, Run Happy Team members are being offered the opportunity to participate in Brooks-sponsored races, so for me, this could mean the Philadelphia Distance Run (September half), Twin Cities 10M (part of the Twin Cities Marathon weekend in October), or the Indianapolis Monumental Half (late October).

So yes, there could easily be more than five races and, as long as injuries stay at bay, I’m here for it!

What races are you planning to run this year?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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For the Love of Running

Happy Friday! This week the Fit Five Friday crew is inviting you to share what you love about running – of course, you can join the link-up with any fitness-related post you have …but with Valentine’s Day just a few days away, how could we not talk about our love of running!

A relationship with running definitely can have its highs and lows – at any time your answer to the question “What do you love about running?” can be different. Right now, here are five things I love about running.

Five Things I Love About Running

Running…
… gives me the time and space to sort through “all the things.” There’s a reason I call it my road therapy.

… shows me that I am often stronger than I think I am.

… connects me. I have connected with so many great folks from all over through this healthy obsession.

… reminds me to give myself grace and celebrate the small wins. Coming back from injuries is hard y’all!

… helps me to appreciate and enjoy the process vs. just focusing on the final destination.

What do you love about running?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!


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Runfessions from the PT’s Table

Happy Friday! It’s time for another edition of Fit Five Friday, and since it’s the last Friday of the month, I’m joining Marcia for some sole cleansing Runfessions. So let’s get started!

Runfessions from the PT’s Table

So I started physical therapy this week and I runfess that it was both eye-opening and humbling.

While I’ve posted running reels for IG, I runfess that I don’t study my gait. In fact, I haven’t done a gait analysis since I worked with Coach Marc a few years ago. So it was interesting to have the PT film me and then pick apart assess my stride. He quickly pointed out a hitch in my right leg motion thanks to a very tight TFL.

He next put me through a series of moves and determined that my right glute is probably not engaging. I runfess that despite all of my lower body strength training there’s clearly some work to do to correct my imbalances – my quads are dominating and it’s time to make the glutes earn their keep.

I runfess I did breathe a huge sigh of relief that the PT feels pretty confident that what ails me can be course corrected and thankfully there was no talk of “not running”. I may have to slow my mileage build a bit but I will get there.

Have you ever worked with a physical therapist? Was it a yay or nay experience?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday, and share your fitness-related posts! Please remember to link back to your hosts and share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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Five Challenges to Reaching Your Fitness Goals

At the start of the new year, you may have set some fitness goals – perhaps a new race distance? Or going for that PR? Or a mileage milestone? Or the addition of strength training, cross-training, or a new sport altogether. Whatever goals you have laid out, it’s important to be prepared for possible pitfalls along the way.

Fit Five Friday — 5 Challenges to Reaching Your Fitness Goals

Lack of Consistency – Progress towards any goal requires a consistent approach. Striving for small efforts done consistently will always yield greater success vs. trying to make big efforts in fits and starts.

Lack of Time – The companion challenge to consistency may be scheduling. When you’re facing multiple demands on your time (work, family, and other personal commitments), it can be tough to find time for your workouts.  Scheduling your workouts as you would any other meeting or obligation is key to ensuring that you have the time you need to make progress toward your goals.

Unrealistic goals – While a goal should stretch you beyond your comfort zone, if the goal is too big of a reach it could backfire when you struggle to make progress. Now I’m not discouraging anyone from shooting for the stars, but it may be helpful to build in smaller goals along the way so you have some success and can build momentum.

Someone else’s goal – Are you running that marathon because you really want to run a marathon or because your friend is? When chasing your goals gets tough you need to remember your why – so it is really important that you pick a goal that matters to you. If you’re chasing a goal because others are doing it/have done it and you feel like you “should” then you’re not setting yourself up for success. And, is it really a goal you want to be pursuing in the first place?

Mindset – Even if you do everything right, you still may encounter setbacks. This is where not only your why matters, but also your mindset. The thoughts you hold and your self-talk will have a significant impact on your ability to reach your goals. Building a practice of positive self-talk (through mantras and affirmations) will serve you well when things get challenging.

What challenges do you face when trying to reach your fitness goals?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Please share the link-up love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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Fit Five Friday – Five Current Favorites

Happy Friday!

Thanks for joining me, Darlene, ReneeJenn, and Zenaida for another edition of Fit Five Friday! This week we’re inviting you to share 5 things that motivate you. You are, of course, always welcome to write about any other fitness-related topic. Personally, I’m deviating this week to share a few of my current favorites with you. This post contains affiliate links.

Five Current Favorites

Garmin 255 – My husband gifted me a new Garmin 255! So many features that I still need to learn, but I already love it!

Brooks Shield Hybrid Vest 2.0 & Shield Hybrid Jacket 2.0 – OK I’m cheating a little here with this one but I honestly couldn’t pick between the two. I’m usually a vest-first girl when it comes to running outerwear, (the Brooks Shield Hybrid Vest has been in my constant rotation), but when Brooks sent Run Happy Team members the jacket last fall it quickly became a go-to for both my running and non-running days. Both the vest and jacket feature multiple pockets (a must for me!) and are surprisingly warm without being bulky.

The jacket made it on my November vacation – perfect for hiking the California coast!

Cozy Karma Asym Pullover – This pullover from Athleta lives up to its name, cozy inside and out! Its wrap front and asymmetrical neckline give it nice visual interest. It’s become a staple and perfect to snuggle in on a cold day.

The Five Minute Journal – I’ve shared before some reasons to start a gratitude journal. After seeing a few reviews, I started using the Five Minute Journal in August, and it has become a key part of both my morning and evening routine. I really like that it provides space for morning gratitude, daily highlights and affirmations, and reflection. What are some of your favorites?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Please share the link-up love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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First Coffee Chat for 2023

Happy Friday!

It was a bit of a rough “re-entry” into the first week of the new year and I must admit that I’m ready for the weekend! I’m kicking off the first Fit Five Friday of 2023 by linking up with Coco and Deborah for the Ultimate Coffee Date. So grab a mug of your beverage of choice and let’s chat a bit.

First Coffee Chat of 2023

Over coffee, I would tell you that it’s hard for me to believe that I will be celebrating my first year anniversary at my job! And, what a year it’s been – big fundraising events, a change in the CEO position, and so much more. It’s been hectic at times, but I do enjoy the challenges of my “new” position.

Over coffee, I would tell you that I’m going to my high schooler’s college counseling meeting for parents next week. It’s starting to get real that my “baby” will be applying to colleges this fall.

Over coffee, I would tell you that I am hoping to dive into a house remodeling project this year. My husband and I have never loved our kitchen/family room layout and if we can settle on a contractor we like, construction could begin in the spring.

This could be me in the Spring

Over coffee, I would tell you that thanks to the anticipated remodel project, one of my non-fitness goals for 2023 is a massive purge! I am on a declutter tear and my boys are hiding their things LOL

Over coffee, I would tell you that the Fit Five crew has decided to try something new this year and we have created a whole calendar of suggested topics for the Friday link-up. You can, of course, write about whatever fitness topic strikes your fancy, but we thought it would be fun to try some themes this year, (we’re all still planning to continue to link up for both coffee and Marcia‘s Runfessions) – I hope you will join us!

What would you share with me over coffee? Any home remodeling advice you care to share?

Welcome to FitFive Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Who’s ready for some fun?

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End of the Year Runfessions

Can you believe that we’re at the end of 2022?! Well, before we put this year in the rearview mirror, Marcia has opened the runfessional so we can stride into the new year with clear souls soles. It’s also time for another Fit Five Friday hosted by DarleneReneeJennZenaida, and yours truly, so let’s get started.

End of Year Runfessions

While the slow and easy approach over these past few weeks appears to have helped my hip flexor/quad issue quite a bit, I runfess that I’m not fully convinced that I’m out of the woods yet.

I have rationalized that I could stick with what I’m currently doing and see how things go, but I also runfess that I’m growing tired of this cat-and-mouse game. So, I checked in with my primary care doc the other day to get a referral for PT.

I can’t believe I’m saying it, but I runfess that I’m excited about starting PT (someone please remind me in a couple of weeks that I said this!). I’ve got races I want to run next year and I’d really like to toe the line not hobbled.

How about you – do you tend to go the PT route or try to course correct on your own?

Welcome to Fit Five Friday!

Join My First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida every Friday for Fit Five Friday! Please remember to link back to your hosts and share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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