Let's face it, runners are an odd lot. How many times have you casually mentioned to a non runner friend details about one of your runs and they have looked at you like you are nuts? Exactly.
So when one of my athletes came up with the idea to run 40K on her birthday, I thought it was a fantastic idea! To be somewhat discreet, I won't say how old my client was turning, but you can kinda figure it out. I think back to my father's sage wisdom: "Always remember a woman's birthday, but never her age."
Nickie's plan was to run a loop trail around the lake at one of our area parks. The loop was right around 1.85 miles and a few of our running friends were going to join in the fun at different times throughout the run. Our buddy Ian wound up running the entire distance as a show of support! I joined in for the last 7 miles or so. I had a coaching session with a cross country client earlier that morning, doing one of my favorite XC workouts, mile repeats on grass. Nickie arrived early to the park to get started before the blazing NC heat rolled in and got a great shot of the sunrise.
We ran, we walked, we talked and laughed.......and since we are dog lovers, we stopped to pet all the dogs!
The dog whisperer
Nickie hit the 40K mark and we decided to do a victory lap and get her to 26.2 miles. All in all a great day and I was happy to help her celebrate by sharing some miles with her!
Have you done any wacky birthday ( or other life event) celebrations that involved running? Let me know by leaving a comment!
Being a coach, fitness instructor AND trying to keep up with my own training can be a challenge at times. Careful planning and preparation can mean the difference between getting a workout in and easily rationalizing to yourself that you are “too busy”. Laying out my gear the night before and always keeping a complete set of Tasc workout gear always ensures that I have no excuse to not get that run in!
Getting the week of to a good start always puts me in a good mood and gets me motivated for the week. Here is my typical Monday schedule:
6am: Run with my client, who is training for a full Ironman.
7am: Strength Training with a group of my runners.
9:30am: Teach Boot Camp class.
11:30am: Arrive at Meredith College to begin track practices .
12pm: Training with our Shot Put athlete.
1pm: Coach and I get our lifting in!
2pm: Practice with Sprinters.
3pm: Practice with Mid distance and distance athletes.
5pm: Leave Meredith, get home at 6pm, eat dinner and prep for Tuesday, which starts with a client run at 7am!
I try to run with my clients as often as possible, which is a great way to fit my workout in! I will also join my distance runners on the track team if they are going out on a recovery run that day. Many times I am going from one client to another or heading right to practice after a lifting session on campus, so having my comfortable, odor free Tasc Performance gear with me is a huge advantage!
Coaching life can be hectic at times, but I would not trade it for the world! Be prepared, stay motivated and get that run or workout in!
It had been a while since I "Raced" a half marathon. 2011 to be exact. The 2011 Tobacco Road Half Marathon was my official return to running after a lengthy hiatus and a 3 year infatuation with road cycling. I ran that half marathon in March of 2011, then jumped right into trail and ultra running after that.
So,out of the blue I signed up for the Race 13.1 in Durham. Never known for my strong scheduling abilities, this race came a week after the Epic 24 hour run in which I ran 52.7 miles over 17 hours. Not exactly a taper. Then throw a 12 mile training run with a client in on Wednesday before the half, and you have a recipe for struggle.
These thoughts swirled through my head as I stood with my friend Dene and the 2 hour pace group at the start. My large goal was to run sub 2 hours. My back up goal was to PR, besting my time of 2:05 back in 2011.I really had no idea how this race would go for me. It could either be a huge sucess or utter disaster!
It was unusually warm for December with temps near 50 degrees at the 8am start. After several years of running ultras with maybe 200 people at the start line, this race was a bit of a culture shock with several thousand folks lurking at the starting corral.
Then we took off. It was not the "casual" ultra start I am used to either! These folks were hauling ass from the get go. I stuck with the pacer as we wound our way out of the mall parking lot and into the streets of Durham. By mile two I was in a comfortable spot, right in with the 2 hour group. Dene has snuck ahead of me already and was running strong. I was just hoping this comfortable feeling would last me for 13.1 miles. By mile three I gotten up ahead of the two hour group and was cruising along. I did not wear a watch or have a phone. It was actually nice just listening to my body and not be obsessed with splits. I did not have my hand held with me either, so I made sure to grab a quick drink from each water stop as I went.
Then there was the hills. Lots of them. Not overly steep or long, but relentless nonetheless. And they just kept on coming. And they would slowly start sucking the life from my legs as the race went on. I passed through the 10K mark. In hindsight I would say that I ran a great 10K, only it was a 13.1 mile race. If my body had a check engine light, it probably would have came on around mile 7 or 8.
The struggle was getting real, and the hills were beginning to win. I took some comfort from seeing the vacant, grim look of other runners as we came through out and back sections. I was now soaked with sweat from my head to my toes. While rounding a corner only to see another large hill in front of us, the gentleman alongside me uttered "F*%k me!" More fitting words could not have been spoken.
At mile ten I was smote as the 2 hour pace group caught and passed me. My hope of a sub two hour finish disappeared just like the 2:00 sign as it descended the hill in front of me. I was walking the hills now, panting like a dog with my hands on my hips. I would try to run hard on the flats and downhills and power hike half way up the hills and then run over the top. I began to fear that I would be overtaken by the 2:15 pace group at this rate, and miss my chance of a PR as well.
Finally, the mall loomed in the distance before me! I could hear the faint sound of that finish line music. My pace at this point could only be described as a "rhythmic stagger" as I entered the parking lot toward the finish. Crossing the line I was pleasantly surprised to see I had finished in 2:04, (2:03:43 chip time) grabbing a PR despite blowing up on the second half of the race!
The good: Hats off to the Race 13.1 people. This was a super organized and well run event.
Shout out to my friend Dene, who crushed the half in 1:58!
The Bad: Not being smart enough to stick with the pace group. Okay and maybe all those damn hills and the warm weather!
A song that was stuck in my head during the race from a band I have rediscovered recently. Alter Bridge!
Today's workout was some hill repeats. I headed out to Umstead State Park this morning in the rain to get them done. 8 miles total, and some nice climbs along the way. Hills are my friend!
At noon I had to go to the gym for youth cardio orientation, a cool program we have there that trains kids in the "tween" years about how to use the treadmill, elliptical and stationary bikes. I love working with the kids, and we keep things light and fun.
The rest of the afternoon was spent with an eye on the football games and working on my runner's training plans for the upcoming week. I did get some time to foam roll and whip up some Red Lentil hummus too!
Getting up and going for my 7 mile run with one of my clients this morning was more of a challenge than normal due to the fact I did not got to bed until 3:00am last night. I would like to tell you that it was from some epic good time adventure, but I was at the gym where I work helping move equipment so they could come in and clean the floors.
I was meeting my runner at 9am, back at the gym of all places. I took a couple hand fulls of Energy Bits, washed them down with some coffee and off we went for our 7 mile run into downtown. I must admit I felt pretty good. I have really tightened up my diet since the start of the new year, cutting out almost all processed food and incorporating a huge green salad for lunch most days. I can feel the difference in my running already. I had a lot of holiday crap that needed to be detoxed (cookies etc.)
and I am feeling lighter and stronger as a result. But back to the run!
We were not even a half mile into it when we spotted something I had never come across alongside the road in all my years of running: A ( I am assuming it was used) pregnancy test! I would be hard pressed to think of anything quite that random I have spotted on the roadside.
Oh yeah, there was that toilet!
So, I ask you my fellow running compatriots, what is the weirdest thing you have ever come across during a run?
Full day today. I taught boot camp class this morning at 8am, then spin class at 9am.Both classes were full and people were motivated and ready to get to work! After the gym I then went into downtown Raleigh to meet up with some fellow No Meat Athlete folks for brunch at the Irregardless Cafe. http://www.irregardless.com/.
I had a great time getting to meet and talk with other plant based athletes! Great conversation and food. It was interesting to hear every one's journey to a plant based life style. It reminded of what it must be like when refugees from another country finally get together and can converse in their native tongue. In this case the language was plants. ( and running too!)
Inspired by this meet up, I got home and got into some running gear, ready to tackle a short run to keep my #writeandrun31 streak alive. The run was delayed however, by my daughter's arrival at the house and her announcement that one of her tires on her car was making a "hissing" noise. That "hissing" noise was air rapidly leaving the tire. We quickly took the car to the local (5 minutes away, thankfully) tire shop and got her two slightly used tires to replace the completely worn out ones on the front of her car. I should mention here that she was supposed to have done this a week ago, but it would seem she has inherited her father's fondness for procrastination. To add to the challenge, she was supposed to be at work at 3pm, and this all occurred at 2:30.
With that crisis averted, I returned home and got in a quick 3 mile run from the house.
Post run I took the dog outside for some well deserved play time. I got in a good round of stretching and foam rolling too. With the temps dipping, I headed to the kitchen to whip up some lentil soup. The recipe was easy, and it only took about a half an hour to make. http://www.chow.com/recipes/29342-basic-lentil-soup
I will be heading to Umstead Park in the morning to run some trail!
This morning I took one of my newer runners out for her 8 mile long run. She is fairly new to running but has made some really nice progress and we have built up her base mileage nice and slow. The 8 miler would be a distance PR for her. The other challenge this morning was the wonderfully brisk 30 degree weather, which wasn't bad except for the steady 10 mph wind out of the south, which made it feel more like 20. I always make it a point to focus on the mental side of running with my athletes, preaching to them to "Stay present" and "Stay in the moment" I have even gotten a few of them to run without their music and to focus on their breathing and their body while they run instead of tuning it out!
The other day I listened to a great podcast on mastering mindfulness in sports and life with Rich Roll featuring Micheal Gervais. Here is the link: Rich Roll Podcast
Another great source for me has been "Brain Training for Runners" by Matt Fitzgerald.
I had the pleasure of hearing Matt speak at the "Running Summit East" last year in New Jersey. I would definitely recommend this book to anyone looking to expand the mental side of their running.
So I always end up peppering my runners with phrases and proprioceptive cues during our runs, but when all else fails I resort to my favorite, time honored, P Funk inspired phrase: "Free your mind... and your ass will follow."
Being a fitness instructor at a gym, this time of year is what we call the "Silly Season". The gym is overrun with whole crop of fresh faced members, who are pumped up to make serious changes in the new year and to get in shape. Sadly, by Valentine's Day, the gym reverts back to normal and the"Resolutionists" disappear and the regulars settle back in to their normal routines and regain access to all their favorite equipment.
With the people I train and the runners I coach, the successful ones are the consistent ones. It is the same for my running. I always strive to maintain a base throughout the year, with peak training times and also recovery time as well. Hence the term "Progress through Consistency". The old catch phrase " New Year, New You" has the word "Year" in it, not "month", so be consistent and don't "flame out" by Valentine's Day!
Some of my "Regulars" at my 5:30am boot camp!
I was quite excited to find some dandelion greens on sale at my local Kroger supermarket the other day. I am trying to incorporate a nice big salad each day for lunch into my routine, and this find certainly helped motivate me!
kale,
romaine, dandelion greens, broccoli, roasted red pepper, chic peas and
walnuts. A pinch of pink Himalayan salt and some ground pepper. Dressed
with some extra virgin olive oil and fresh squeezed lemon juice.
Back when I was working my 3rd shift job in the restaurant service industry, Fridays would be a day of collapse. We worked Monday through Thursday, usually starting at 7pm and finishing most days around 5am or later. By the end of the week I was quite the mess. Then I would try to jump back into "Normal" time for the weekend, so Fridays would be my "transition" day. In other words, I didn't do shit on Friday!
Two years removed from that stage in my life, I realize how unhealthy that life style was for me. I did sacrifice quite a bit financially, but now getting up each day with the goal of helping others through running and fitness is much more rewarding on so many different levels. The financial thing is coming around as well, which is nice too!
Today I was able to sleep in (5:45am)! First round was a three mile run at 6:30am with Debra and Kelly. Kelly was one of the original members of the running club at the gym. She had taken some time off and just returned to the group runs this week, so it has been great to be able to run with her again!
Round two was some running at the track outside the gym at 7:30am with two of my beginner runners. It has been neat watching them progress. Carolyn recently ran a local 5K and told me that during the race she could "hear my voice in her head" which I always take as a compliment!
Round three at 8:15am was a 5 mile run downtown with Jessica. Jessica has been running less than a year and has really embraced the run. She is training for a 10 miler and a half in the fall. We took it easy on the run today and enjoyed a much needed break form the high temps and humidity that has been hanging around NC the past several weeks.
Round three was a 5 mile run downtown with Jessica. We took it easy and enjoyed the lower temps and humidity. I know it won't last!
I made it back home (after a brief stop at Starbucks) and recovered with a smoothie.
6 oz. Almond Milk
1/2 Frozen banana
1 tsp Bulletproof MTC oil
1 tsp Maca Powder
1 scoop Vega Sport performance protein (chocolate)
Put all ingredients in a blender and blend till smooth!
My afternoon will consist of laundry, (there's a shock) other chores in and outside of the house and designing a training program. The training program is for the husband of a friend of mine at the gym, who is "surprising" her husband with a gift of me training him for his first 5K!
Tomorrow is 10 miles at 6am, then teaching spin class at 9am.
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