Training Truths: Bonding with my Treamill

After months of spending barely any time on the treadmill, last week I was forced to do all of  my runs there. Between snow, long days, and the threat of freezing rain, none of my planned runs took place outside.

Don't get me wrong, I'm not one of those runners who shun the dreadmill. I'll jump on the thing, turn on the TV and go.

However, my first choice is to run outside for many reasons:

Time goes by faster - For some reason it just feels like it takes forever to finish a run on the treadmill. Even Wednesday's short 3 miler felt like a long run.

It feels easier - For me, running on the treadmill feels like a lot more effort than it would if I were doing the same mileage outside. Like on Friday, I set the speed to 6.0 and increased gradually to 7.0. According to my sportwatch my pace was much slower than when I run outside, but it felt like I was working much harder. Are my feet made of lead?

Outside is prettier - I love the convenience of the basement especially on days like Sunday when the freezing rain prevents a safe outdoor run, but the view is pretty uninspiring. I can turn on the TV or listen to music, but it's no winter wonderland. No breathtaking views here. My sportwatch was more cooperative in reporting my pace on this one, but shorted me .20. So confusing.

On a positive note, I stayed on track with my cross training for another week and attended another session of SurfSet on Saturday. Sara took our urban surfing class through a H.I.I.T training workout and for the first time I used the resistance bands with the boards.

The Chilly Challenge wrapped up week #3 and the challengers have been hitting their workouts hard in the hopes of winning a pair of Mizuno Wave Rider 17s! You can follow along on Instagram and Twitter with hashtag #chillychallenge, but here are some of my favorite photos from last week's daily challenge posts.

How do you feel about treadmill running?

Fitness Friday: Holiday Workout Plan

Happy Friday!

Today I get to start my Christmas vacation! After finishing up some shopping, present wrapping, and baking, I'm looking forward to spending time with the kids and my husband's family in Massachusetts.

With all that running around, it's easy to lose my fitness focus. My pre-holiday weeks went much better when I had a plan, so I'm taking the same approach with my Christmas break.

After feeling the benefits from cross training during my runs, I've been trying to attend a cardio/strength class at least once a week. With my mornings open over break, I'm taking advantage and heading back to Booty Barre class. Last month I snagged a great deal on Living Social for three classes making it even easier to want to go.

In addition to cross training at the barre, I'll be attempting to complete my RTB team captain's weekly challenge. She is serious about getting us ready to run 200 miles across Massachusetts in May. I love that the challenges encourage us to cross train and strength train in addition to run.

Our latest weekly challenge.

Speaking of running, I'll be lacing up my Mizuno Wave Rider 17s for some more miles. My weekly mileage has been increasing slowly and it is working. My last long run was 6 miles on the treadmill because of our first big snow storm, but I'm hoping to get in another 6 miler outside this weekend.

Another goal I set for myself is to do better pre-run warm-ups, so I put together this drill hoping that my dependence on routine would ensure that I do it before every run.

I also put together a mini Tabata workout of some of my favorite strength moves that I think will be good to do once or twice a week post-run. Even though I'm accustomed to following a schedule, sometimes I'm motivated to do a little more.

How do you stay focused during the holidays or vacation?

Need some extra motivation? Join my Chilly Challenge and you could win a pair of Mizuno Wave Rider 17s of your very own! More details here.

WIAW: Gluten Free Blueberry Protein Bars

The following post is sponsored by FitFluential LLC on behalf of Designer Whey.

One of my goals for 2014 is to continue to make healthy food choices. Since giving up wheat in the summer, I have been more conscience of the foods I make and eat. 

One of my favorite snacks to make are my Peanut Butter Banana Protein Bars. Now, even though I am a proclaimed creature of habit, while prepping to make my latest batch of protein bars I decided to change things up with a new flavor: Blueberry.

I used to eat blueberry muffins, blueberry bagels, blueberry toast...you get the idea. My smoothies often have blueberries, but it's not the same taste. So I changed up my peanut butter banana bar recipe and came up with this:

I mixed all the ingredients together (btw - I used a mini-chopper to mash up my blueberries), plopped the mixture down on wax paper, and then rolled it out before putting it in the oven at 350 degrees for 15 minutes.

After flipping the baked mixture over onto a cutting board and removing the wax paper, I cut it into squares.

It was blueberry delicious-ness! (full disclosure: I will probably double that amount the next time I make them...because I like blueberries that much!)

I love packing these homemade bars for lunch, grabbing one as a pre-workout snack, or munching on one after a good sweat session. They are so much healthier than my pre-gluten-free choices and using Designer Whey protein helps make my food work better for me.

What is your go-to pre/post workout snack?

In case you are interested in more healthy snack choices, head over to the WIAW linkup or join the fun!

Training Truths: It helps to have a Plan

Zooming into the last weeks before the Christmas holiday is hectic. Hectic at home. Hectic at work. Hectic everywhere! Once again, I am grateful to have a supportive family who understands my need to run and workout.

Last week I knew things would be crazy with mrC out of town Sunday to Friday, so I went into the week with a plan. I still did my morning #squatstreak and foam rolling routine, but then varied my evening workouts based on how much time I would have. It was so helpful to do it this way and useful for making sure I accomplished my RTB weekly team challenge set by our Team Captain Katherine.

MON: 4 minute ninja ab workout, 1 minute of jumping jacks, and 2 AMAZING strength sets by Katherine (10 push-up, 10 front alternating lunges, 10 pistol squats, and 30 second side planks).

TUES: Snowy afternoon 2 mile treadmill run

WED: Same as Monday.

THURS: Same as Monday.

FRI: Cold and easy 5K run to the beach and back. mrC was back in town (and bored I think) and followed me in the car with the dog. He did capture this really good look at one of the hills I have to climb on the way back.

SAT: 4 minute ninja ab workout and then another Saturday morning SurfSet session. As if the full body workout wasn't reward enough, we walked out with sweet little gifts from TI Fitness Training.

SUN: It was the first BIG storm of the season and we picked up 10.5 inches of snow overnight, so I hit the treadmill first thing in the morning for my long run - 6 miles. It was a bummer to have to do my long run on the 'mill because I never feel like it is a good run. It always feel so much harder than my outdoor runs, yet my stats usually show that the opposite.

Do you plan your weekly workouts? 

And #ChillyChallenge Week 2 Warriors. Here are some of my favorite photos from the week. I know some of you are dealing with cold weather, snow storms, and most are working on holiday planning, but you are ROCKIN' the daily challenges! I can't wait to see what you've got for week 3!

There's still time to join the fun and be eligible to win a pair of Mizuno Wave Rider 17s. Follow #chillychallenge on Instagram, complete the daily exercise, post a photo TAGGED #chillychallenge @runningescapades. Post at least 5 photos to Instagram throughout the month to be eligible to win. All details here.

Year of Running: 2013

Happy Friday!

Today I'm joining Miss Zippy and friends in taking a look back at my year of running. It wasn't the year I was hoping for back when we got started and a lot of things changed, but I still had a great time and learned so much. I'm grateful for the experiences I had and the people that I shared them with.

Best race experience: It might be an odd choice, but finishing the BAA Half Marathon with my slowest half marathon time was actually the best race experience. I was on the sidelines with an injury and only ran the race to get the Distance Medley Medal. Going into the race knowing that it would be hard and slow allowed me to let go of the pressure of a great finish, but still have a GREAT FINISH.

Best run: Anytime I run somewhere new is a great run. While home in Cincinnati for a visit over the summer, I discovered an awesome bike trail that caters to runners, walkers, skaters, and obviously bikers. Stopping at a running store or grabbing a bite to eat right on the trail is just...the best idea ever.

Best new piece of gear: It's really hard to pick just one thing, but right now I am so grateful for my Athleta Polartec Tights. They will make cold winter runs (25 degrees or less) so much easier because my legs will be nice and toasty. 

Best piece of running advice you received: If you want to be a better runner, cross train. As I work my way back from injury, I am learning the truth behind this advice. I have spent the better part of 4 months completely committed and my runs have been better and faster than I could hope.

Most inspirational runner: Hands down, this is RUNEMZ. Not only can she RUN, but she RUNS 100 miles in 24 hours or less 3x on a treadmill for the benefit of underprivileged children and battered women. A-MAZ-ING! She recently did a guest post on tips for beating treadmill boredom. I think she knows what she's talking about!

If you could sum up your whole year in a couple of words, what would they be? 

How was your year of running?

WIAW: A Childhood Favorite

When I was a kid, I loved spending time at my grandparent's house and eating mush. Mush was pre-cooked cornmeal fried up crispy and served to me smothered in honey. No one could make mush like a Gpa. Over the years, I learned to make mush just like he did and would have it as a treat every once in awhile.

source

When I left Cincinnati, there were many favorites that would be left behind: LaRosa's Pizza, Skyline Chili, and Mush. I can order request some of my Cincy favorites and have them shipped to me (thanks to my wonderful friends and family), but I couldn't figure out how to get Mush since it was refrigerated and expensive to ship.

This past summer, while spending a weekend in Newport, RI, we stopped for breakfast at our favorite diner. For the first time I noticed Johnny Cakes on the menu. A Johnny Cake is a fried cornmeal flatbread that is claimed to have originated in Rhode Island. I was so excited to learn that I could order some mush whenever we went to Newport.

Then a few weeks ago I made another discovery: Polenta.  More cornmeal, this time with it's roots in Italy, Polenta is very similar to mush (so much so that I really don't what is different) and can be served fried. And oh-happy-day, it's gluten-free!

So, I finally tried some Polenta and it was like traveling back in time. It WAS the American cornmeal mush that I had as a kid. I couldn't believe it and it was so easy to make thanks to the pre-cooked rolls you can buy in the grocery.

I sliced the Polenta into 1/4" thick slices and fried it in a skillet. Some people use butter, but I used oil and tried to get it as crispy as I could. I served it just like when I was a kid, with honey on top.

What childhood favorite have you revisited (or would like to) lately?

Don't forget to check out other great recipes and food ideas at the WIAW linkup!

Training Truths: Finding Motivation

Week 1 of the Chilly Challenge was a success! It has been so fun to see all the Instagram photos posted each day by the participants completing the daily exercises. Reading your comments and learning that the challenge is motivating you makes me so happy. In case you missed it, you can find out how to participate here. Winner will receive a pair of Mizuno Wave Rider 17s!

In addition to leading the daily exercise goals for the Chilly Challenge, I continued to run, cross train, and build strength. Admittedly, I get much of my motivation from others. My Reach the Beach MA team captain has been creating weekly challenges to keep us motivated. I find awesome workouts/challenges shared on social media. Group fitness classes bring out the competitor in me. And my amazing husband's encouragement picks me up when I'm doubting myself.

Monday - #squatstreak, wall sits, foam rolling.

Tuesday - My partner-in-crime was working late, but motivated by my RTB weekly goals I did this 2 mile run on my own. It was faster than I want to go while I'm still in healing-mode, but I know it was because my anxiety level was elevated. Running alone and near dusk makes me nervous. #squatstreak and foam rolling in the morning.

Wednesday - #squatstreak, wall sits, foam rolling and an afternoon session of 4 minute ninja abs. This is the same workout from Amanda at RunToTheFinish.com that I found a while ago and I'm still loving it because it's tough. It's only four minutes, but it's a killer workout. I love when other runners share their workouts so I can steal them try new things.

Thursday - #squatstreak, wall sits, foam roll. Afternoon PT session with Dr. Brian. It feels like we've been dealing with this adductor issue FOR...EV...ER, but he reminds me each time that these muscles take the longest to heal. I'm not a patient person.

Friday - After finding out that mrC was stuck in Minneapolis on Thursday and then still stuck on Friday afternoon, I really needed this 2 mile run. Even though I was feeling frustrated, I really needed to NOT take it out on my pace because Thursday's PT was intense and I was feeling some effects of the ART. I did much better. Sadly, Booney did not get the memo that my running partner was absent. #squatstreak and foam rolling in the morning.

Saturday - I love #SurfSet Saturdays. Although I wish I lived closer, I like taking classes at TI Fitness downtown. The total body workout is great for my cross training and I like using equipment that I don't have at home and learning new things. The instructors are fun and I love when they add "oh just 6 more" to the end of a 20 rep round. #squatstreak and foam rolling in the morning.

Sunday - mrC was finally able to join me for a run for the first time in more than a week, so I convinced him that an easy loop that included the rail trail would be perfect. We ran the first two miles, not 2.5 like I thought, parallel to the river on the road. On a side road we connected with the trail and ran back toward the car. There is something very comforting about hearing the footfalls of your running partner and just knowing he is there, even if you're not talking. Since my "long run" was scheduled for five miles, I asked mrC to pick me up at the bank and kept running into town. The last mile wasn't as nice as the first four.

Where do you find your motivation?

Fitness Friday: Some New Favorites

Happy Friday!

It's Teacher Workshop Day at school today, so I'm enjoying an extra cup of coffee before heading to work.

Today seemed like a great day to SHARE the great new fitness items I've discovered recently - just in case you are looking for gift ideas for the runner in your life!

Under Armour Perfect Duffle:

For the last couple of months, I have been participating in Under Armour's #SweatADay Challenges. A few weeks ago I was selected as a weekly winner and UA sent me a bunch of awesome gear. My favorite piece turned out to be the Under Armour Perfect Duffle. I love all the space it offers and that it's fashionable.

Athleta Polartec Tights:

I like to run all year round and since I live in New Hampshire that means that I'll be running in the cold and snow. Last month I received a pair of Polartec Power Stretch 2 Tights while working on a campaign with FitFluential and Athleta. These running pants are fleece on the inside and super toasty. After wearing them a few times now, I know that I need to save them for the under 20 degree days.

Mizuno Wave Rider 17

I've been a fan of Mizuno since getting fit for my first pair of Wave Riders at my local running store. My Mizuno friend Lori Ann was generous enough to send me a sneak peak pair of the new Wave Rider 17s and they are even more amazing than my others. I love, love the slate color and the all new springy sock liner. They are available in stores today.

FitSnap App

The creator of this iPhone photo app reached out to me and I'm so glad that he did. This app lets you add workout data (distance, duration, yoga pose, comments) to your photos and offers themes like running and yoga - with more coming soon. The inspirational photos can be shared easily from your iPhone to Facebook, Instagram, and Twitter. It's also easy to save to your camera roll or share through airdrop (mrC loves this feature). The photos look amazing and there are 8 filters to help make them even more amazing. (Check out all the photos in this post!)

Chilly Challenge!!

My new favorite challenge is MY OWN! Sunday marked the start of my Instagram challenge and I'm super excited to be giving away a pair of Mizuno Wave Rider 17s. I am so impressed with the photos posted by the participants so far (like the one below). Want to play along? Check out all the details here.

What's on your favorites list right now?

Salomon XR Crossmax 2 Trail Shoes

A couple of summers ago when I was running on the local trail, I kicked a tree root. It hurt something fierce for days and my bruised toenail eventually fell off. I think I might have broken the toe, too. Ever since then, I've been more apt to run on paved trails, but they are not exactly close to home.

So when Salomon asked if I would like to test run a pair of their trail shoes, I couldn't say no. They sent me a pair of XR Crossmax 2. I don't normally switch up my shoes for trail running, but it makes sense as I do wear different shoes for short and long runs. 

When I first saw them in the box, I thought they were huge. To my relief, when I picked them up they were lighter than I expected. The shoe itself is much larger than my everyday running shoes, but the Crossmax did not feel that different in weight.

One noticeable feature on these shoes is the laces: you don't have to tie them. I struggled with this feature and wasn't quite sure what to do with the extra lacing. Eventually I just tucked it under. 

Made for rough terrain, the bottoms of the shoes offer traction.

I took them on a short trail run. No worries about stubbing my toes on tree roots, railroad ties, or rocks this time!

Overall, I can see why trail runners would chose these shoes. They offer stability, traction, and protection from the elements you typically see on the trails. 

Do you run trails? Do you switch up your shoes on trail runs?

Disclaimer: I was sent a pair of Salomon XR Crossmax 2 for review purposes. All opinions are my own.

Training Truths: Loving my Pace!

I don't know about you, but my week was crazy! Everyday last week seemed to be in overdrive and sped by, but when it came to my running, I was able to control my pace and stay close to my goal of 9:30.

Monday was a rest day and Tuesday was just super long, so I did my #squatstreak, wall-sits, challenge exercises, and that's all. It was my first time doing good-mornings (pictured below) and I loved how I could really feel my hamstrings working.

I finally got my first run of the week in on Wednesday after my PT session and on the treadmill because it was raining. I felt really good about this run because I hit my goal pace which I really have trouble doing on the treadmill.

Thursday before traveling to the in-laws I did my #squatstreak, wall-sits, and plank work.

On Friday I had another successful run from my in-laws house to the local college campus. It was a super flat route, and at first I worried that I would go too fast and pay for it later. Fortunately, I think I'm getting the hang of listening to my body.

In 10 degree weather, my step daughter and I braved the cold to attend a friendly group Turkey Burner Fun Run hosted by my friend Gary on Saturday. This was my first hilly route in a while and my longest run since August (not counting the half marathon I squeaked in). The group of 20 had the choice of three routes: 3, 5, or 7 miles. I ran the 5 mile route and was happy to see my overall pace at the end.

photo credit Gary

Don't forget to check out my #ChillyChallenge on Instagram - you could win a pair of Mizuno Wave Rider 17s!

Fitness Friday: 2nd Annual Chilly Challenge

Happy (Black) Friday. I'm guessing many of you laced up your running shoes and hit the Black Friday sales in the wee hours this morning. Hopefully, you at least had time to digest your Thanksgiving meal before racing around to the stores.

Not me! I enjoy sleeping in when I'm at the in-laws, but I am going for a nice little fun run later. And I'm planning on lacing up my brand new pair of Mizuno Wave Rider 17 sent to me by my favorite Mizuno Running buddy Lori Ann to try out.

Before I go, I want to tell you how you can win a pair of Wave Rider 17s for yourself. If you follow me on Instagram or Twitter, then you already know that I love daily challenges almost as much as I love my Mizunos. This year, I used those challenges as inspiration for the 2nd Annual Chilly Challenge.

Here is a calendar of the daily challenges! I look forward to seeing your Instagram pictures or videos.

Update: link to calendar download here.

Who's in for the Chilly Challenge this year?

WIAW: My Gluten Free Thanksgiving

Tomorrow I will be celebrating my first Thanksgiving...gluten free. It should actually be pretty easy since there are several family members who have been GF for a while now, but I'm going to add some GF options to the menu myself.

For an appetizer, I will be preparing gluten free crab dip. A good friend of mine in Cincinnati gave me this recipe and I've made it for years. Now, I just make sure to buy GF ingredients.

A new recipe I'll be trying is gluten free stuffing. I found a couple of great looking recipes here and here, but I will be trying the one that I found posted by my fellow FitFluential Ambassador and Mizuno lover Krysten on her blog The Misadventures of a Darwinian Fail.

In addition to the appetizer and side dish, I'll be bringing along some gluten free brownies that I picked up at a local g-free bakery. They are soooo big!

What item on the menu is your favorite to eat? to make?
Are you avoiding any foods this year?