Rest. It works!

I hear from runners all the time how they push through pain only to be injure later. I even have a few students that can no longer run at all because of years of over-work and no rest. I cannot say that I have never been guilty of this, but I am trying all the time. That is one of the blessings (and curses!) of working in the fitness industry. I know exactly what happens to the aging body, whether it is from over or under use. I hope to fall somewhere in the middle.

Running the Gridiron

Okay, lets not pretend that me posting anything about football is normal.
If you know me at all you know that I am bored during games and, even when I try to engage, I just don't get the rules and can't stay focused.
But, sometimes a lack of interest can translate into a great workout, right?
When L is at flag football I try my hardest to watch and cheer him on.  Because of work I can't be at any of his games, so this is the only time I get to see him play.  Only, I can't stay focused.  You guys...football is just so weird and boring to me.  I seriously have an attention deficit for the sport.
So, I usually end up going for a walk or run while he practices.
And last night, magic happened!
I think I invented this great new workout but I would like to add the disclaimer that it runs in my family to think we invented things that have been around for years.  I remember my grandma cooking shrimp for us that was sauteed in butter and garlic telling us she had invented a new way to serve shrimp.  "You mean, shrimp scampi?" We all asked.  Oh, yeah...that.
So, anyway, if this workout already exists and you have been doing it and loving it since high school or something, let me know!  I actually did google it and came up with nothing, so I would love to hear if it has an official name.
Enough with my rambling, time for the workout!

Running the Gridiron
Start at one end of a football field.  Run straight down the yard line, turn and then continue to serpentine the entire field down each yard line.
I would sprint some and regular pace some.  The last half I ran backwards down one line, forwards down the next.  
Doing the entire field is about 1 mile, so down and back gave me a nice, 2.23 mile workout, with sprints and backwards training!  I also ran on a junior football field, so running on the larger "regular" football field would give you even more miles!
It was a great opportunity to challenge my pace, zone out and enjoy my music without worrying about cars, dogs or creeps, and just get lost in my happy running place.

Your GPS will look a little confused :)

Try it and let me know what you think!  The possibilities are endless when it comes to variations...you can goal yourself for 1 trip down and back, 2, 3...how ever many miles you want to get in.  And, like I said, sprint!  Run backwards!  Run sideways!  Skip, gallop, bunny hop...have fun with it!  But tell me about it, okay?  I love hearing about your workouts.

Enjoy!

My Running Baggage

I used to head out for a run with nothing but myself.  Once music became more portable, that was mandatory to bring along.  Then came a house key.  A cell phone.  A whistle (post dog-bite).  Thanks to Pilates and Yoga I became able to run farther.  More miles = a longer time running so I had to start bringing water with me.  A few spooky stories of runners and dangerous situations and I finally decided it was time for pepper spray.  JF ordered a hand-held bottle for me.
Wow.
There are days when I head out for a run and I feel like I am packing for a cross-country hike.  A big difference from the days when it was just me and my hands were free.  I now feel unbalanced when I don't have something in each hand.  So crazy.
My baggage:
Handheld water bottle held that I wear on my wrist.
iPhone held in one hand.  The arm bands are always too big.  Plus I sometimes change songs based on my mood, so, yeah...
House key around my wrist.
The new addition, pepper spray in the other hand.

The first few blocks felt strange as I was getting used to my new add-ons, but by the time I hit the first half-mile I felt just fine.

What do you take out on a run with you?  How has it changed over the years?

Pilates and Running

Hi friends!
I just love doing guest posts on blogs.  It is a way for me to meet and get to know even more of you out there in the blogosphere.
So, a few months ago, when I saw on Twitter that Robin was looking for guest posters I jumped, or ran, for the chance!
Check out my post on Pilates and Running here.

Also, I want to know:

What has helped you with your running?

What has Pilates helped you with?  Do you run faster,  sit more comfortably, hike farther thanks to Pilates?

My (new) Favorite Running Socks

I'm kind of picky when it comes to socks.  Just ask my mom.  I remember stalling many mornings growing up because of having a "bumpy" in my sock.  You know, when your sock bunches and you have to fix it.
When I ran my first 5K, about 50 years ago, I wore regular cotton sports socks.  Towards the last mile I felt like I had wood chips in my shoes.  Not a great feeling.  I ended up with several blisters on my feet, around the arches.  I was then on a mission to find running socks.  I found and fell in love with a Nike running sock that was thin, breathable and didn't cause any bunching or blistering.  This was around 2005.  I had three pairs that I bought separately because they were around $9 a pair.  I still have all three pairs and I still run in them.  Talk about a quality item!  But, as you can imagine, they don't look great and, after about 8 years I am starting to worry that they will soon give out.  Although, no holes yet, the bottoms of the socks are starting to become see-through or thread bare.

Still good, but have seen better days for sure.

I have been on a several year mission to find a good replacement, as Nike no longer makes these socks.
I have tried other styles and brands but nothing satisfied me.
Until...
I tried Lululemon Run For Sun Sock.  Described as "the perfect 'nothing' for when you want to wear 'something'."
I have been for several runs in them, including a 5K and 10K event, and they have been perfect!  I love them so much that I bought a pair for my bestie and running buddy and she wore them for the first time to run her first 10K.  As promised, she said it felt like she had nothing on her feet.  In a good way.

Head to Lululemon to check them out!

I purchased my socks with my very own money and all opinions expressed are my own.  Lululemon has no idea I wrote this, although I would LOVE it if they did and wanted to partner up in the future ;)

Workout Wednesday - Darren Johnson

Say hello to Darren.  I met Darren on Instagram and love his pictures of running, the Oklahoma plains and his beautiful boys!
You may have noticed that SO many of my Workout Wednesday guests come from Instagram.  This is one of the many reasons I love that social site.  It has helped me to meet some really cool people that, even if we never meet "IRL" we share a hello, a well wish, and moments of our day that would otherwise be unknown if it weren't for this photo sharing site.

Name:  Darren Johnson

Age: 38

Location:  OKC

Occupation:  GIS Analyst

Fun Stuff:  Photography, Running, and Family Time

Website:  Darrenisreal.com
Instagram: @darrenisreal

How long have you been running? 

Ever since 9^th grade I believe, which is over 20 years.  There have been a few years in there where I did not run or do much of anything.  Saw the scale numbers getting bigger and knew I had to get back to it.  I remember trying to make the 9^th grade soccer team and I didn’t make it.  At that point I had never not made a soccer team so I was sort of lost as to what to do.  I decided to give cross-country a try since it was going on the same time as soccer and of course, you can’t get cut from a cross-country team, right? 

What is your favorite part of going out for a run?

Today I just enjoy the solitude and time to myself.  Back in high school and college it was very competitive and, while I enjoyed running, I never took it all in as I do today.  Most of my runs now I leave the watch behind and just enjoy each run.  Conversation pace is what I enjoy nowadays. 

What is your typical mileage each week?  Do you goal yourself for mileage, time, days ran?

Right now I am in the buildup phase and increasing my weekly mileage by no more than 10%.  So, for this week my target is 22 miles.  If there is one thing 20 years of running  has finally taught me it’s that the body does not recover like it used to.  I have tried to do too much too soon and it always lead to injuries.  This 10% increase has been working well so far so we’ll see how it goes a year from now.  The ultimate goal is to train up for the entire year and run another marathon.

Do you run with or without music?

I prefer to run without music or anything except for a watch sometimes.  There are a couple days out of the year I am forced to run on a treadmill, then I will put the headphones on just to help keep me in a zone.  Treadmills are not a favorite piece of equipment of mine that man has invented.  And the not listening to music is mainly because that’s how I started running back in the day.  I find the wires bouncing around a distraction.

Have you suffered any injuries because of running?  How did you heal/overcome the injury?

Oh plenty of injuries, especially now with age.  Last year, in leading up to the marathon, I had bad plantar fasciitis in my left foot and some swelling in my right forefoot.  It got so bad that when rest did not help I finally saw a local doctor who specializes in running.  He checked my foot and MRI and formed up inserts for my shoe.  He even took my laces off my shoes and redid the pattern in a way that would relieve pressure in certain areas.  He told me I could start running the next day.  I was very skeptical and nervous, but it worked like a charm.  He also mentioned that I really needed to stretch my calves more and that they are basically the gateway to a lot of foot problems.  So before and after every run now I make sure to stretch them.

Back in college after cross-country season during the transition to the track I would always get shin splints.  Nothing really you can do about them.  The trainers used to tape them up, but it never really did much.   Today I have a little bit of discomfort in my hip flexor, but as long as I stretch properly (which I have not been doing) it will work itself out. 

Trail, track or road?

I prefer trail runs out in the woods but rarely get a chance to anymore.  Most of my runs are on the pavement.  There is a lake near us with an out and back trail of 14 miles and it’s pure bliss.  Lots of rolling hills through the trees and many times there are deer out and about.

Do you do local races, such as 5K, 10K, half or full marathons?

    Details on a specific race event that you want to share?

I do occasionally run a local race, mainly half and full marathons now though.  I do plan on doing more 5K and 10K’s leading up to this next marathon just to have some fun and get my son involved. 

Do you prefer to run alone or with a buddy(buddies)?

Generally my runs are solo but it is nice once in awhile to have some company.  Miss the days of college when we would head out on long runs and challenge each other on the track. 

What is your biggest challenge when it comes to staying motivated?

Most of the time it comes from being tired.  I find that when my body and mind are worn down it’s really hard to get motivated to get started.  And there is definitely a period after a marathon where it’s difficult to stay focused and look forward to running again.

How do you juggle your career, family life and running?

With a newborn baby it is very difficult.  The best way for me is to bring my lunch to work and run during my lunch hour, and on the weekends hope I can get a long run in. 

Do you do any other sort of exercise?  Weights, yoga, Pilates, etc.

I do like to ride my road bike in the warmer months of the year.  Gives me a chance to see the back roads and country views in Oklahoma.  I do like to play sports such as softball and basketball but as far as training goes the weight lifting and yoga I have yet to embrace.  I keep telling myself yoga would be perfect to help with my body as I get older, but finding the time is hard.

Favorite source of pre-run fuel?

Peanut Butter on wheat toast.  Nothing better.

What shoe do you run in and why?

For the longest time I was a Nike lover.  But a couple years ago I tried a pair of Brooks Ghost and then their Pure Cadence and I have been running in them every since.  I switch off the two pair now mainly using the Ghost for longer runs.

Do you follow a strict nutrition program?  If so, what?  

What is nutrition?  Just kidding, I have not learned to eat healthy or correctly and sooner or later it is going to catch up with me.  You’d think as many miles as I’ve put into this body I would learn to fuel it right.

Favorite treat?

This will show you how bad my nutritional program is, but I absolutely love Peanut Butter and Chocolate ice cream from Baskin Robins.  There any many imitations out there with peanut butter cups from other places, but Baskin Robins has it nailed.  I will go out of my way to get a scoop in a cake cone. 

Please provide a sample run workout that you do: 

My favorite workout after my buildup phase and transition to speed workouts is 400 repeats.  Simple but they are so effective.  I normally warm up with a 10 minute jog.  In between in each repeat I rest the same amount of time I run each quarter in.  Each week I increase the number of intervals by one and will normally make this my Wednesday workout.  My main focus is not so much speed but pace and make sure that each quarter is run at a pace just below my intended race pace. 

Thank you SO much, Darren, for sharing about your running and for sharing your amazing photography!  Make sure your check out Darren's website and his Instagram!

A Running Tribute

Any given weekend in any given city you can find a handful of 5K events to honor or support individuals and groups. 

The popularity of these events has increased dramatically in the last 10 years and it is a wonderful way to make a tribute to someone you love.

I choose to remember and honor those I love each and every time I am out for a run, needing motivation when I want to quit.
When I am out for a run I typically feel energized, refreshed, exhausted, happy, annoyed...my feelings are just as hilly as the courses I run.  It is during those moments when I want to give up that I make "running tributes" to those that I love.

When my legs feel tired...
I think of my mom, whose knees have taken her so many places throughout her life that they are giving out.  I think of my husbands grandma, the only grandma I have on earth, and how her hips have slowed her down but not stopped her.

When I get winded at the top of a hill...
I remember my sweet cousin, whose lungs gave out due to Cystic Fibrosis long before her spirit did.

When my heart is pounding after a sprint...
I remember my uncle, grandfather, grandma, great aunt and, sadly, so many other family members that had hearts that stopped beating before any of us were ready for them to go.

As I prepare to do a Memorial Day 5K this weekend, the registration information says to run in honor of a lost loved one. Officially I have chosen to run for my 15 year old cousin, but in my heart I run for every single person I love.  Each and every time I go out for a run I take a moment to remember, to love and to smile.

Who do you run for?

Fresh Friday March 29

I can't believe it is already the end of March!

A special someone is turning 5 on the 31st.  I cannot believe my babiest baby is turning 5.

Okay.  Drying my eyes and moving on to Fresh Friday.  Three things that made this week extra special fun and freshly fantastic:

My hello, Kitty biscuit case.  Looks like saltines and is oh-so amazing, right???

Getting to hang out with my sister from another mister!

(Finally!) Got to go for a run outside.  And not bundle up like I am on Hoth.  It was just what I needed!

My weekend in pictures (and a video!)

The weekend started with a Friday evening egg hunt.  Held inside at the local YMCA it was perfect because of the cold and snowy weather.  E deemed himself to old to hunt eggs (but not too old to eat his brother and buddy's candy.)  Levi had so much fun hunting for eggs in the nursery where he plays when I work out.

I love having Saturdays off, but I also love the chance to sub!  Saturday students are always in such great moods and it is always a joy to share classical Pilates.

Lots of snow overnight Saturday to Sunday made for a pretty drive to my 6 week intro class.

The gorgeous view from the fitness room.

When Sunday looks like ^^ this, your class will probably look like this: 

But that 's okay.  I went through the complete intermediate classical work and ran a mile on the indoor track.  I was also bored waiting for students to show up and snapped lots of pictures.  And made a couple Vine videos.  Below is what happens when you leave an energetic Pilates instructor unattended.

 How was your weekend?  

Did you get snow where you are?

Egg hunts last weekend or coming up?

Sunday Social March 24

Don't forget!

Todays theme seems to be inspired by spring.  I need a breath of spring as we just got even MORE snow over night.  
At least I get in one more shoveling session this year :)

1. What is your favorite thing about spring?
The days start to get longer, everything is green and growing and coming back to life!

2.  What is your favorite kind of flower to grow and receive?

I love to grow geraniums!  I know they are hardy and inexpensive, but I don't have the greenest of thumbs and geraniums and I get along well.  I am usually able to keep one alive for multiple seasons!
I love to receive any kind of flowers!  Just knowing that someone thought of me enough to give flowers is the best.

3.  What is your favorite nail polish color?
Foie Gras by China Glaze for the Hunger Games collection.  Its a subtle plum color that just makes me happy to look at.

4.  What is your favorite outdoor activity?
Running!

5.  Do you have any fun spring plans?  Details?
The plan has been to run the Trolley Run with E and some of his friends/friends parents.  The race is not until April 28 so I am hoping that we still have time to train for this 4 mile race.

Okay, now it's your turn!  Blog about it and link-up here OR leave me your answers in the comment space below.

As usual, a big thanks to Ashley and Neely for hosting this link-up!

Is it just me or is there a lot of basketball on TV right now?

Happy Sunday!

Snow Running

After one mild winter last year, this year Kansas City is getting snow.  And lots of it!  I love getting outside in all types of weather.  It's fun to see the changes in the landscape and, of course, to get fresh air and move around, no matter the temperature.
So, when we got around a foot of snow last week I just had to get out in it.  The same day of the snow fall I began fighting a yucky cold, so my plans of shoveling and running were somewhat diminished.  I did make sure to get out each day.  Shoveling, walking, running a bit.  This could be why I still, 5 days later, am fighting the cold.  Haha.  No way!  Getting outside helped.

Video from the first day after the big snow.  I had to try running!

Thanks to Facebook I was able to see that many of my running friends were out in the snow.  3 mile runs, 5 mile runs.  I was jealous.  So when we went out yesterday I decided I was going to do some trail running.  I was back in the woods at my in-laws where the snow is at least a foot deep in most places.  I ran maybe 1/8 of a mile and was so very exhausted.  Panting, sweating...and this is me, guys. I run 2-5 miles a few times each week, do at least 3 cycle classes and interval training, too.  So, I don't know if it was the depth of the snow, my cold, or my shoes, but there was no way I could keep up with the miles logged by others.  I did continue to walk in the snow, which is quite a workout, too.  When your foot plunges into a foot of snow, walking or running, it throws off your balance.  Then to lift your leg back up gives a nice resistance aspect.  Snow, for most of us, isn't on the ground very often each year.  I am definitely now a fan of working out in the snow!
I enjoy walking and running in the snow.  For me, though, if it's deep snow I will be doing a walk/run combo.  It's easier for me to keep pace that way, err...not die, and my family can join in, too!

Walking in the snow.  I could do this for hours!

Running.  So challenging but also exhilarating.
I can't go for long, but it's such a great experience!

What I wore:

• Running tights topped with lined workout pants for water-resistance
• Cotton t-shirt topped with a thermal shirt
• Down coat
• Running gloves that are water-wicking lined with fleece
• BOGS all-weather boots

^^^^ the boots probably also slowed me down a bit BUT I don't like cold/wet clothes and I especially don't like frost bite.

Probably not the best "running shoe" :)

I asked some friends what they thought of their experience snow running:

"Snow trail running is to trail running what trail running is to road running."
     -Danny T.

"Embrace the elements, they make you feel alive."
     -Sally B.

"Get outside.  Whether it's for 5 minutes or 50.  A little bit of fresh air, no matter the temperature, will do you good!"
     -Me

[When asked what I should wear in the snow]
"Depends on how long you want to try to keep your feet warm...either way they will get cold and wet, but you will survive."
     Ed H.

"Rain, Snow, or 20 Below."
     -Crystal L.

"I'm like an addict looking for a fix. AKA, what streets are clear enough for me to get out and run?!?!"
     -Callie S.

It's not too often you get running scenery like this!

One more quote that I definitely repeated to myself while running: 
"Don't quit when you are tired, quit when you are finished."
This SO helped me to keep my legs running when I desperately wanted to stop before my designated "finish line" out in the woods.

Bottom line:  get out in the snow!  Experience the outdoors and don't fret about the weather.  Safety first, of course.
If you have snow on the ground make sure you get outside!  Whether its to see how you do running in the snow or if its for a walk around the block, I highly recommend it!  Let me know what you think!

Have you ran in the snow?
How was it?
Do you call it "snogging" jogging +snow?  I want to but I can't and not giggle.  Across the pond "snogging" is making out!

The Groundhog Run

In my 15-ish years as a runner I have done a pretty good amount of 5K races.  On Sunday, January 27 I did my first 5K in a cave!  The Groundhog Run has been a tradition in Kansas City for many years, but I always seem to miss it.  I was anxiously awaiting what running in a cave would entail.

Sunday morning was dark and drizzly and, even though the temps were high for January, it made running in a cave sound ideal.

The cave is part of an underground industrial area that is home to businesses and storage facilities.  

Just below those trees is a giant, miles-deep cave complex.

The starting area is fairly close to the opening of the cave so it didn't seem too claustrophobic.  I got there with only about 10 minutes to spare, my favorite way to arrive at a race.

Getting ready to start!

The cave is climate-controlled so I could have worn shorts and a t-shirt, but I was pretty comfy in running tights.  I got warm at one point, but the course switched directions and there was a breeze.  It was fun to run around the cave walls think about how deep the cave goes.

Running in a cave = no hills so my time was pretty fast since I typically train with hills.  I averaged 8:55 miles and my time was 27:55.  Not the fastest, but pretty darn fast for me!

In addition to being my first cave run this race also marked my first official race alone.  I did the Hospital Hill 10K alone, but had spent the night at my bestie's house only a few blocks away so it wasn't like driving alone.

The least blurry of my course photos.  Cave-like without being oppressive.

I have decided I actually prefer to do races alone.  I can arrive when I want, do the course and then leave.  I am not a huge fan of dragging the day out with a post-race meal.  I also HAVE to listen to music when I run so it spares the anti-social "hey, I am glad we rode here together, but I gotta put my ear buds in now" conversation.

I arrived feeling kind of like a weirdo because 5K races have become such a social event for some.  But as I was leaving I had a nice chat with an older gentleman that runs races alone all the time.

At the finish, sporting my Shwings.  Stay tuned for a giveaway!

**funny side story** I spoke with my therapist about my feeling like a weirdo about going to races alone.  I mentioned how I didn't personally think it was weird but how it did feel sort of like junior high, with the people that show up in a big group and run it all chatty and together.  He agreed with me that it doesn't have to be a social event, especially for someone that prefers to run alone and make good time.  BUT.  Guys!  I think I saw him walking into the cave the morning of the race in a group of chatty people!  What's worse than showing up at a 5K alone?  Showing up alone and seeing your therapist, that you just lamented to a few days ago about feeling like a weirdo.  So, I did what any well-adjusted, totally mature person would do.  I put my hood up, ear buds in and ran past the group with my head down.

Keeping these in my car forever!

**snarky side story**  I think it's great that so many people are running 5K's these days.  It's come a long way since my first race when I was 19.  HOWEVER.  There are runners and then there are 5Kers and the latter just ain't that friendly.  I ran into several people on my way in and asked for safety pins because I didn't have any in my race packet.  I, of course, have a metric ton at my house, but didn't think to grab any.  How do you find a runner at a race?  Ask for pins.  One guy looked nervous and told me his wife had the safety pins.  Another lady said she couldn't spare any.  (you really only need two, duh.)  When I got in the cave I found some ladies that were runners and they totes shared their pins with me.

Wanna blend in with the runners?  Be friendly!

Okay...Q&A time

Do you have caves in your area or is this a Missouri thing?

What is an unusual race you have done?

Do you hide from people to avoid awkward conversation?

Would you have shared your safety pins with me?