Thursday Thoughts – Hills Edition

September 12, 2013 by 14 Comments

I am once again pounding away through weekly hill repeat workouts, trying to prepare myself both mentally and physically for some decent inclines in next weekend’s Wicked Half and the rolling course that is the B.A.A. Half just a few weeks after.

On the plan today was 11 x 250 meter repeats plus warm up and cool-down. My legs now feel like jelly and as I fight the urge to just curl up in the fetal position for the rest of the day, I share these three quick tips to running hill repeats.

  1. Don’t underestimate the importance of your am swing! When I start to flag half way up a hill, focusing on my arm swing really helps to keep my legs powering along. As your arms go, so will your legs.
  2. Maintain a short, quick turnover — Avoid the tendency to overstride in hopes of gobbling up the hill in bigger chunks, otherwise you’re tempting injury.
  3. Keep your head up! While I like to lean slightly into the hill, be careful not to bend too much at the waist – this will cause strain in your lower back and makes breathing even harder. Run tall with your abs engaged – such as you would running a flat straightaway.

What are your tips for taking on hills?

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Filed Under: 3 things, hill work, tips

My Inadvertent Trail Race

September 9, 2013 by 14 Comments

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On Saturday I set out to run race #9 of the year — the Race Wellesley First 10K.

Coach Bennett had suggested that I run a couple of “tune-up” races this month — the primary goal to see if my race stomach woes are hopefully behind me. The other goal – run a solid, consistently-paced race. Simple enough, right? Well that was until I got to the starting line.

There was both a 5K and a 10K race – starting together, which didn’t worry me much because this was a very small race. Just before the start, we gathered around to hear final instructions from the race director. The 10K course was a double loop of the 5K course so the director was explaining who should go where as we completed the first loop…and then he said the words that struck fear in my heart. “So just be careful on the trails, it could be a little slippery.” Wait…what? Trails?!? As I listened to the comments of some of my fellow runners I was clearly not alone in my surprise about the “trails.” But before complete panic could set in, we were off.

20 feet from the start we turned into the woods – hello trail. Did I mention that I have never run on trails…never!

The course was a mix of trail, fields, crushed gravel…and yes some pavement as we wound our way in and around the campus of Olin College. In truth it was a beautiful course…but it was hard people! Running the trails and across the fields took so much out of my legs that when I hit the pavement it was hard to pick up the pace – that and the fact that a good stretch of the pavement portion were hills. As I climbed the two hills towards the end of the first loop I may have been cursing between gasps as it was suddenly very clear to me why most people running this race were only doing the 5K!

The small crowd around the finish line was very encouraging as the handful of us made the turn back out for the 2nd loop. I heard someone call my name and spotted my friend Kathleen who had just finished the 5K. I had no idea she was running this race -turns out it was her first 5K!

The good thing about the double loop course was as least I knew what was coming and had a better sense of how to approach the trails. The second loop was harder though as we were all strung out along the course and so I was running some sections completely alone. As I hit mile 5, I was so happy to be done with the trails but knew the worst hills were coming – I was so ready to be done!

While I would encourage the race director to be a little more explicit in his course description in the future, there was really nothing to complain about this race. The course was well marked, there was good on-course support and indoor bathrooms at the start/finish line! For me, on the good side I had no stomach issues! And while I was a little too tentative to hold a solid pace on the varying terrain, I did get my first taste of trail running and came through it relatively unscathed – I may even try it again 🙂

 

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Filed Under: #13in2013, firsts, race report, trail run

September Goals

September 2, 2013 by 8 Comments

Happy September! I love Spetember – it signals so many new beginings…the start school, the begining of fall (my favorite season!) and cooler temps, and the fall race season!

My goals for this month:

  • 100 Miles — after cranking my mileage back up in August despite the heat, this should be doable.
  • Yoga — my favorite class was unfortunately canceled at the begining of the summer. I’ve quickly discovered that I’m not nearly as dedicated on my own so I’ll be checking out some new classes this month.
  • Racing — Races #8 and 9 on the road to #13in2013 are up next! I’ve got two tune-up races this month a 10K this Saturday and the Wicked Half in 3 weeks. These races will give me a chance to see where I am in my training and to see if I’ve finally got my recent racing stomach issues in check.
  • Hill Work —  Knowing the hills I’ll face at the B.A.A Half next month (not to mention some decent inclines at Wicked), it’s time to get back to hill repeats.
  • Healthier Eating — Things definitely got a little lax last month in the heathy eating department!  I blame it on the birthday celebrations at the begining of the month…kinda just kept celebrating 😉
  • Embrace a New Schedule — The start of school always means a change in schedule, but this year we have the added twist of my boys being on completely different schedules as my oldest heads off to middle school. Different start and end times, buses and carpooling, plus homework and sports schedules – yeah I can already feel the summer zen slipping away.

What have you got planned for this month?

 
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Filed Under: #13in2013, back to school, fall racing, goals

Still striving

August 28, 2013 by 4 Comments

dream

“As we walk, we must make the pledge that we shall always march ahead. We cannot turn back.”
— Dr. Martin Luther King

 

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Filed Under: MLK, Quotes

Life Connected

August 27, 2013 by 4 Comments

My husband kind of chuckled when he saw the title of my last blog post – “Semi-unplugged” – when it came across his email (yes he subscribes to RWA!)

“What?!” I replied. “This is unplugged for us” …kinda 🙂 This as each of my sons sat reading from their respective tablets (a Nook and a Kindle Fire) and I played music from my iPad. OK so this may not have been everyone’s definition of “unplugged” – I guess I was thinking more in terms of being a little less connected from a work perspective. My husband J had largely ignored his office email and left his laptop closed (yes he did bring it with him) – and for me, I had answered just one work-related email. THAT to me is being unplugged!

I guess technology plays such an integral part of our family life that I don’t really even think about it much. It just makes my life easier – whether it’s loading up the tablets with books & magazines so reading material is always readily available; or texting my husband one more item while he’s at the grocery store. Seriously, what did we do before smartphones?!

Technology & social media also make my life easier by keeping me well-connected with both family and friends. As we hung out with extended family last week it was funny how up-to-date we all were on each other’s happenings – thanks in large part to Facebook. And thanks to Instagram, FB and texts, I could see some highlights of my brother’s Carribean cruise and share pictures of my boys sailing all while lounging on edge of the dock. And, of course, social media has played a very large role in my life as a runner virtually connecting me with an amazingly supportive community – a few of which I’ve been lucky enough to meet in person!

Now that we’re home I have been busy our family’s color-coded Google calendar with the boys’ fall sports schedules and school events – you want to see me lose it, just try messing with my calendar! I could go on and on …but you see my point. While a change of pace can really help you to feel refreshed and recharged, technology has become so interwoven into my daily life that “semi-unplugged” is about as disconnected as I’ll ever be!

How about you – do you ever truly unplug?

What’s the one element of technology/social media you can’t live without?

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Filed Under: #FFTech, Life connected

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