TrainingTruths: Negative Splits

Last week I ran four times and on three of those runs my distance was five miles. Aiming for negative splits during a run is a goal for many runners, but I don't usually think about that. I did manage to complete each of my five milers faster than the last though. That counts, right? 

#TrainingTruth: Running should be automatic.

Every Tuesday and Thursday after work, Daisy and I head out for a run. Sticking to this routine makes it easier to stay motivated and gives me something to look forward to. It's harder to lose motivation when I have consistency to my workouts.   

  
#TrainingTruth: Changing up your route can help boost your energy.

Instead of running the same route we typically follow, we decided to try something new. A small change of scenery was all I needed to add a little excitement to my run and help melt the stress away.

#TrainingTruth: Running with friends is the best form of peer pressure.

We met up with the Winter Warrior group at our local running store for our Saturday run. Daisy and I went with the five mile group while my husband and step daughter opted for three miles. The lead pack on our route was really too fast for me, but that didn't stop me from trying to keep up.

BONUS: Mary from Mizuno was at Runner's Alley with bags of shoes for participants to try out. We all got to wear the new Wave Rider 16's. Even though I already have the 15s and love them, I want a pair of these! They felt so soft and comfy on the inside. Mary had on a cute white and purple pair that I'm adding to my Fitgear Wish List (babe, are you reading?)

#TrainingTruth: Sometimes you must sacrifice comfort in order to put in the miles.

Since we didn't really have a long run on Saturday, I accepted Daisy's offer to run some more miles on Sunday. We braved the below freezing temperature to up the weekly mileage and beat the winter weather coming.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

Have you joined the Chilly Challenge yet? Check out all the details here or skip right to the sign-up part and be sure to choose #TeamEscapades! Then be sure to invite all your friends: more people = more miles!

TrainingTruths: Intervals + Hills

From my PT, Trainer Brian, to blog reading and then my own running, the recurring theme for last week's workouts was definitely intervals and hills. 

#TrainingTruth: Planks are more effective when done in short bursts.

On Monday my PT prescribed planks to strengthen my core muscles, but insisted that I do 10 seconds on, 5 second off to maintain proper form and get the true benefit of the workout. Coincidentally, later that night, I read about activating abs with interval planks on Fun and Fit reinforcing the message I received from Trainer Brian.

#TrainingTruth: An interval workout beats the treadmill boredom.

A few months ago I printed out a 30 minute treadmill workout for my step-son and on Tuesday I found myself using it. Treadmill runs are a last resort for me, and Tuesday, with the freezing temps, gray skies, and no running partner, was one of those days. Using the interval workout on incline 2 kept me challenged and left me feeling like I had a good run.

#TrainingTruth: To run hills better, you must attack on the way up.

I wish I could say that I attack all hills at race pace, but the truth is I slow my pace to make it to the top. Even then, there are times that I have to take a walking rest before I can continue. 

#TrainingTruth: Rolling hill routes are really interval workouts in disguise.

Gary's Fun Run route on Sunday included no less than four good hills over the span of 7.5 miles. Whether I like it or not, my speed decreases on the way up and increases on the way down. 

#TrainingTruth: There's not much better than a nice walk after a short break on a beautiful day.

Even though I might just want to sit around and do nothing after a long challenging hill run, getting outside and taking a relaxing walk is much better for my muscles. So, Sunday after my run, I let my husband take me and the dog on a short walk on our local trail.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

Have you joined the Chilly Challenge yet? Check out all the details here or skip right to the sign-up part and be sure to choose #TeamEscapades! Then be sure to invite all your friends: more people = more miles!

TrainingTruths: Spontaneous Running

I'm waiting to find out when my next big race will be. If I don't get into the NYC Half Marathon in March, then I will probably run the Half at the Hamptons at the end of February. In the mean time, my weekly runs have been unplanned and spontaneous. We run whatever sounds good. 

#TrainingTruth: "Running made me feel like a bird let out of a cage, I loved it that much" - Priscilla Welch

Monday runs have never been a favorite of mine. Maybe it was coming back to work after a weekend that made my runs feel crappy. This was my first Monday run in a loonnngg time and it was MARVELOUS! I really felt like I could fly.

#TrainingTruth: Hamstrings can be a real pain in the rear.

I took Anatomy in high school (like a billion years ago), but I had no idea that the knot in my a$$ was actually inflammation of my hamstring muscles, commonly known as high hamstring tendinitis. Luckily Trainer Brian thinks Active Release Therapy combined with daily foam rolling and stretching after runs will put me on the mend.

#TrainingTruth: A short hill run is just as good as a long hill run.

Unexpected kid duty changed this run from a long run on a hilly course to a long hill on a short course. I'm not a fan of any kind of hill work, but it does feel good when you get to the top. 

#TrainingTruth: Maintenance running should include something fun.

Instead of meeting up for a long run on Saturday, the girls and our families got together for the local Santa Shuffle downtown. This 3 mile run amongst thousands of Santas in the frigid temperatures and snow flurries was a perfect way to kick off the holiday season and have fun with running friends.

Guess what wasn't cold during that fun run? You got it, my ears! And thanks to Sprigs, Tracey, Jill, and Nancy will also have warm ears this winter! Ladies, I've already sent you an email. Congratulations!

What does your training look like right now?

Scheduled or impromptu?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: High Fives

Holiday weeks can make it challenging to maintain a normal running schedule. In the past, I have participated in a Thanksgiving Day Race which means no interruption, but this year we traveled to the in-laws in Massachusetts. I was able to score a couple of five mile runs and we enjoyed a fun lunch stop on the way back to NH on Friday.

#TrainingTruth: Running is a good way to de-stress before the holiday.

I look forward to holiday breaks, but the days leading up to them can be stressful. Tuesday's run was extremely helpful in allowing me to dump some of the negativity both physically and emotionally. High Five to Daisy for always being a great listener!

#TrainingTruth: Sometimes a missed opportunity to run is an opportunity for a family adventure.

After spending Thanksgiving in MA, my sister-in-law told us about a great place to eat that happened to be on our way back to NH, so we stopped for lunch. The girls, my husband, and I had a wonderful meal sitting by an open fire before taking a few laps through the candle, holiday, and chocolate stores. The Farm Table is very popular (reservations are usually required, but we lucked out by arriving just after a cancellation was made) and offers gluten-free options on the menu. High Five to my step-daughter for her panoramic photo-taking ability.

#TrainingTruth: Best way to forget being cold...get lost on a trail run.

Bitter cold winds greeted us on this second attempt at running the trails inside a local state park. About 2 miles in and we were already trying to figure out where we missed a turn. Since I was carrying my phone in my Big Banjees wrist wallet, we were able to almost figure out the trail. High Five to Daisy for picking herself up and dusting herself off after taking a dive on the trail. 

Don't forget my Big Banjees coupon code is good through Nov. 30th at sprigs.com. Just enter RUNNINGESCAPADES20

What were your High Fives?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: Hurricane Week + Giveaway

Yesterday I ran the Manchester City Half Marathon (recap coming soon). Last week as Hurricane Sandy was blasting up the east coast, my training was winding down. School cancellations and power outages didn't prevent me from getting in my last couple of runs. 

#TrainingTruths: I'll never pass up the opportunity to go for a morning run.

With school cancelled on Monday, I took advantage of the opportunity to get in a run before the bad weather arrived. The winds were just starting to pick up in small bursts that tossed the leaves around making the road look more like a trail. Probably should have run more and taken fewer pictures, oh well.  

I wore the Nike Phenom Vapor Jacket on this run because there was a slight drizzle that eventually turned into a light rain. In the 50 degree weather with just a sports bra underneath, this jacket kept me warm and dry from the inclement weather.    

#TrainingTruths: Don't think about the hills when you're not running them.

My run after school started with a dead running watch (a casualty of #Sandy). After stressing a little over having to run naked, I started worrying about the hills in Sunday's half marathon. After trotting up a small incline, I reminded myself that focusing on my form and speed will get me to the top.

#TrainingTruth: I love going to race expos and getting free stuff!

Luckily, there was little damage from the hurricane in New Hampshire, unlike New York and New Jersey. Manchester City race officials announced on Wednesday that the event would go on. Saturday I headed downtown to the expo to meet up with running friends. It's fun to spend some time together picking up packets, sampling new products, and checking out new gear.

Katherine, me, & Daisy

Speaking of gear: maybe you read my review of Big Banjees Wrist Wallet on Friday. Check out Running Escapades on Facebook for your chance to win your very own!

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: A Medley

It was a mix of running partners, distances, and fuel issues. Not such a great thing going into the last week before tapering for the Manchester City Half Marathon. 

#TrainingTruth: Running outside is easy on beautiful fall days.

Since Daisy twisted her ankle and couldn't run, I came home after school and ran with my husband. We enjoyed the beautiful fall foliage surrounding the pond. I love when easy runs actually feel easy.

#TrainingTruth: It's hard to run well when you feel like you have a full stomach. 


Today was a solo run after school on one of our usual routes. I went faster than I should have (probably because I was alone) and had to walk a couple of times. Then it felt like everything I'd eaten was on the verge of, well, something.

#TrainingTruth: Not enough pre-run fuel equals not enough gas in the legs.

The night before I didn't eat a runner friendly meal and then I wasn't feeling my usual pre-run meal so I had a couple of peanut better & jelly crackers on my way to meet Daisy (yes, she's back!). A couple of miles into the run, my stomach growled. Need I say more?

How do you make sure you are fueling right?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: Ups & Downs

If you think running is easy, think again. Even after running relatively consistently for the last two years, I still have daily struggles. This week I kept my focus on the preparing for the hilly course of my next half marathon, while at the same time trying to stay injury free. 

#TrainingTruth: I like using a virtual race as motivation to get in a good run.

After running in sub freezing temps on Saturday, this Monday afternoon run was a return to the humid warmer fall temperatures. Fearing I would lack some motivation, I decided to run Jess' Cupcake Classic 5K. 

#TrainingTruth: Some runs go from bad to worse before you know it.

My tight butt muscle/knot progressed down to my calf on this one. About two miles into this planned six mile run, I had to stop and stretch/massage/punch...and then turn around cutting the run short. I felt better on the way back, but then my running partner rolled her ankle. It was an ugly run. 

#TrainingTruth: Running down the hill forces you to run back up it.

After using my favorite Yoga for Runners app, I was feeling ready to take on my normal Saturday long run and some hills. Running 4 miles from my driveway through the center of town means going down a hill that drops over 100 feet in a .5 mile which then requires going back up it to get home. It worked.  

What ups & downs are you facing in your training right now?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: Beating the Hurdles

Two weeks ago I signed up for Half Marathon #6, the Manchester City Half Marathon. The priority for my training is beating the hills, but this week I faced some other hurdles as well.

#TrainingTruth: Too much running = cranky knee.

After running four days in a row, my 3 mile trail run was accompanied by an unwelcome stabbing pain in my left knee. So after enjoying a post run soccer game, I took a rest day. Goodbye pain.

#TrainingTruth: I have a strong aversion to headwinds.

I'll tell you why. Headwinds on an out & back run should become tailwinds, but they never do. The winds usually shift, so I find myself facing headwinds again. Only thing to do, is power though.

#TrainingTruth: I can tackle hills with my eyes closed.

Seriously, if I keep my eyes down and avoid looking up to see how much further until I reach the top, then my uphill runs turn out much better. Then I reward my legs with the foam roller. 

How do you overcome the hurdles you encounter during your runs?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: Squeezing It All In

There is always one week in the month that seems busier than the rest. One where you find yourself rearranging the running schedule to make it all work around soccer games, meetings, and school events. That about sums up the week that I had.

#TrainingTruth: You can't be picky with the weather if you want to get in a run.

Soccer games come first, so my normal Tuesday run became a Wednesday run. By the time I got home from after school meetings, the relatively nice weather of the day had turned back to rain. Grabbed the dog and went out anyway.

#TrainingTruth: Short runs are better than no runs at all.

Open House at school and a rescheduled soccer game meant that I had to bump my normal Thursday afternoon run to Saturday morning. So, instead of running with BRF Daisy, my running partner was my husband. With two races on the weekend schedule, we kept it short.

#TrainingTruth: Sometimes a fun race fills in as one of your missed runs.

Normally I run twice during the week with a long run on Saturday. This week of crazy busy-ness prevented that, but a fun race on Sunday was a great substitute.

How do you deal with busy schedules 

and working out?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

TrainingTruths: Changes & Preparation

Last week I went back to work as the start of another school year arrived and with this came a change to the running schedule. No more weekday morning runs for me. Luckily, my running partner and I work together so we are able to adjust rather easily. 

On top of getting ready for a new school year, I have been getting ready for my very first Reach the Beach. Even though I have a reasonably easy leg (running #7), my running partner has a challenging one. This means we did some hill work. Only one more run before we head up the mountain, so it was a weekend of checking things off the RTB Runner's Checklist.

#TrainingTruth: Switching to afternoon runs from morning runs really wears me out (this is the only picture I managed to get that day!).

#TrainingTruth: Running up a really BIG hill helped relieve the pain in my gluteus maximus.

#TrainingTruth: Every tough run feels awesome at the end.

#TrainingTruth: Least favorite item on RTB packing list: sleeping bag!

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!