Training Truths: Getting In Tune

Last week I found myself getting back in tune with my body. Trying to stick to the 10% mileage increase rule, I upped my weekly mileage slowly and paid close attention to which part of my thigh was achey, and then attacked it with the foam roller! After my runs I also made time to stretch with my yoga for runners app.

The #squatstreak continued, but I found a new favorite version thanks to Shauna Harrison and the Under Armour #SweatADay challenge: in & outs. After doing 50 basic squats every day for the last 40 days, the in & out squats woke up some gluteus muscles that apparently had been snoozing through the traditional ones.

Tuesday's two miles outside will probably mark the end of running in shorts, but I welcome the cold weather. I stayed on the flattest route from my driveway and kept the hamstring happy.

I was feeling pretty sore after my ART session at PT on Wednesday, so Thursday's two mile treadmill run motivated by the rainy weather was fortuitous. With the pace nice and easy, I focused on my form.

Saturday's "long" run of three miles was my best run of the week. It was my longest post-injury run on a hilly route which in the past would aggravate my hamstring, but it finally felt really good.

On Sunday we welcomed another half marathoner to the household. My step-daughter ran the Seacoast Half and we were there to cheer her across the finish line.

It was an exciting week and I like what my body is saying. What has your body been telling you lately?

Fitness Calendar Review + {giveaway}

As a member of a fitness blogger review network, I was sent copies of some upcoming 2014 fitness titles to review. I was super excited to see that they were running related and quickly noted that they would make excellent gifts for runners.

Complete Runner's Day-by Day Calendar Log: This is a year long training journal that includes logs for easy tracking and offers tips for all levels of running. 

The journal pages allow you to record daily mileage, race details, and more. Each month you'll find tips to keep you motivated. Even the most electronically driven runner will enjoy looking back at the stats from the previous years' log.

Runner's High 2014 Day-to-Day Calendar: This is your standard desktop tear-off calendar.

The daily pages offer fun facts, motivational tips, and quirky race day moments. This would look great on a runner's desk or kitchen counter.

I'm happy to announce that the publisher has generously offered to let me host a giveaway of these titles! 

The giveaway includes: 
- 1 copy of Complete Runner's Day-by Day Calendar Log 
- 1 copy of  Runner's High 2014 Day-to-Day Calendar

To enter: 
a Rafflecopter giveaway


Giveaway details:
- Winners must be US residents
- Ends November 16, 2013 at 11:59 PM
- Two names will be selected randomly from the valid entries. First name will win Complete Runner's Day-by Day Calendar Log. Second name will win Runner's High 2014 Day-to-Day Calendar

Gluten Free Crock Pot Chili and Pilates & More with Elina

Last week I met up with the NH Bloggers & Tweeters group for the monthly Blog & Tweet event, but not before having a bowl of my husband's delicious wheat-free crock pot chili.

He has masterfully created a yummy chili recipe that simmers in the crock pot for about 5 hours:

2 pounds browned hamburg
2 1/2 tbsp chili powder
1 can green chiles
2 cans diced tomatoes
1 can tomato sauce
1 cup chopped onions
1/4 cup maple syrup
1/4 cup brown sugar
1 tbsp garlic powder
1 tsp crushed red pepper
1 can dark red kidney beans

I add crackers to my chili and like Glutino gluten free original crackers the best.

The October Blog & Tweet event was a Pilates Fitness Class at Pilates & More with Elina in Manchester. Pilates is a conditioning routine meant to help build flexibility and strength. It's a great cross training option for runners.

Pilates & More with Elina is located in the old mills buildings of downtown Manchester. Parking was free and easy, but finding my way to the studio inside the building was just the start of the adventure.

The studio, which opened in September, was a cozy space with hard wood floors that easily accommodated our group of seven.

Elina, who has 19 years fitness experience, greeted us right away and after filling out some paperwork, she led us to the Pilates mats we would be using for the class.

The 45 minute Beginner's Mat class was a mix of beginner Pilates moves put together as a sequential series and a lot of giggling. That's what happens when you put a group of girls together!

Photo credit to Janine

Some of the Pilates exercises involved a good stretch at the end, which felt awesome after Elina pushed us to do more repetitions. Even though we were not moving around a lot, I could feel my muscles tiring from the repetition or holding of positions. I wish I had remembered to wear my Polar Heart Rate monitor because I would love to know how many calories I burned in this class!

In addition to the Beginner's Mat class, Elina explained to the group at the end of the session that she also offers several other classes:

Cardilates - low impact cardio and Pilates with music
Bandilates - Pilates with resistance bands
Rehabilitation - Focus on range of motion and stretching

Pilates & More with Elina offers a range of pricing options from $15 drop in rates to packages and private sessions.

I've done Pilates before and had forgotten what a great workout it is. It was a nice change from the high energy workouts that I've become accustomed to doing. Thanks again to Allie and Janine for organizing our monthly Blog & Tweet events.

And special thanks to Elina for hosting our crazy Blog & Tweet NH group!

me, Amber, Sarah, Allie, Kathy, Karlene, Elina, and Janine

Have you ever done Pilates? What do you think?

Training Truths & #GoalGetter2013 October Update

Wow! October really flew by.

The truth is: I spent much of the month nursing my injuries and woking on strength training, but I also ran another race! As for working toward the remainder of my 2013 goals, it has been good and not-so-good.

I knocked off my first two goals for the year, PR Half marathon and Run in NYC at the New York City Half Marathon in March. It was awesome! I was not expecting to PR, so earning my current best time of 1:57:27 was super exciting. I can't wait to be healthy again and see if I can beat it.

The truth is I would be ok with keeping that PR indefinitely!

Another one of my 2013 goals is to host a fun run. I have put together a couple of group runs in honor of Boston and National Running Day, but I am hoping to organize something bigger and better still to come.

The truth is I would love for this to happen before the end of the year, I just don't know now as I'm still recovering from my injuries.

I added a little mileage to my goal to run 1000 miles and most of that came from pushing through the BAA Half Marathon with the help of my amazing runner husband. After the race, I really went into recovery mode and have been playing it smart as I ease back.

The truth is I really began running again last week. I ran an easy mile on Monday, two miles on the treadmill on Tuesday, and two miles on Saturday. I'm determined to take things slow and get healthy in November. 


My running injury continued to allow me to focus on doing strength exercises consistently and a couple of challenges helped with that. The Under Armour October #SweatADay Challenge hosted by Shauna Harrison and the October #SweatFor5 by ElectraFi showed me new exercises and helped me work on my overall body strength. On Tuesday I also attended Pilates with Elina and really worked on my strength. Recap coming soon!

The truth is my core is the strongest it's been since I was a kid playing high school and college soccer. When I nailed the crow pose (even for only 3 seconds) last week I was so proud of my 42 year old self!




What's your training truth?

Fitness Friday: Race Day Photo Tips

I love Race Days. No matter if it's a 5K or a half marathon, I look forward to every minute before, during, and after the race. Even if I wasn't a running blogger, I would want to capture as much of the event as I could.

If you are racing this weekend, you might want to plan ahead for some of the key photos you will want to get on race day.

Pre-race outfit (include shoes): It's always a good idea to share your race day outfit with friends and family before the race, so they will be able to spot you while they're spectating (because where else would they be on race day, right?). It's also fun to look back on what you wore: what worked, what didn't.

Pre-race friends, family, running group: You are going to want to memorialize who was there to cheer for you, run with you, support you. If there's an expo, snap a picture when you pick up your runner's packet.

Mid-race action shot/course views: Since all your friends and family are going to be scattered along the race course, you will have tons of awesome action shots to choose from, of course. However, you can also snap pictures during your run of funny signs, popular sights along the course, your friends, or even a selfie!

Post-race at the finish line w/medal: This is the most important photo of the day. It's best if you can snap it at the finish line, but as long as you get the bling, you're set. Hold it up, kiss it, you name it. Just get it with the sweaty glow to show how hard you worked to earn it.

Post race scenic: Races often have scenery that make amazing backdrops for that last celebratory photo. Try to pick a spot that sums up the overall atmosphere of the race. Or did you just run a race for charity? Get a picture standing next to the charity sign.

Are you racing this weekend?

I'll be spectating the Manchester Marathon/Half Marathon. If you're running this one, look for me around mile 3. I might be holding a picture worthy sign for you!

What's your favorite race day photo?

WIAW: All Pro Science Inspired + (giveaway)

As a blogger, I occasionally get asked to review product. I don't accept every offer, just the ones that I have a genuine interest in trying. A couple of weeks ago All Pro Science sent me some 100% Grass Fed Whey Protein to try.  

The first thing that appealed to me about APS was the "free" list: gluten-free, high-fructose corn syrup free, soy free, dairy-free. I was impressed with the all-natural approach. Secondly, APS offers more flavors than I've seen in other protein powders. Complete 100% Grass Fed Whey is offered in six flavors: French Vanilla, Bavarian Chocolate, Strawberry Creme, Banana Creme, Cinnamon Roll, and Mocha Latte. APS sent me Banana Creme.

Now, you might be shocked to learn that I am not a banana fan. I can eat a banana after a race if there aren't other options, but at home I usually leave them in the fruit bowl for mr.C and the kids. Having said that, I wasn't about to let that stop me from trying the protein my friends at APS were nice enough to send me.

First I used it in my morning smoothie. Honestly, I could not taste the banana flavor at all. My wild berry smoothie tasted the same as always.

After that I had to search for recipes because banana is not a flavor I use in the kitchen at all often. The first recipe I found was for homemade protein bars. I modified the original recipe to make it gluten-free.

They were really good! I had them with my lunch and took them to a soccer game for my snack. I even grabbed one for a quick bite before a run. It was perfect.

Feeling a little more confident, I tried another recipe that I found here for some protein bites. The only thing I changed was the protein flavor.

The banana flavor was a little too noticeable for me in this recipe, but they made an excellent post-workout and after dinner snack.

APS also sent me some Natural Blue Berry Ice PreCharge single packets to try. These are suggested for pre-workout use, but I wanted to try it in a smoothie, so I added it to my morning wild berry mix. I absolutely loved this flavor!

I'm not an expert on protein, and honestly, I couldn't tell a difference between this brand and others that I have used, but knowing that APS focuses on offering all-natural products and has gluten-free ingredients makes this a winner for me.

Do you use protein powder? Or would you like to try it? All Pro Science is generously giving one lucky reader 1 tub of protein (your choice) + a $25 gift certificate.

To enter: 
- Leave a comment telling me which fitness activity you like most.
- For extra entries share/tweet/blog/Instagram/Pinterest this giveaway. Be sure to leave a link to what you did in the comments so I'll know! The more you share, the more chances to win!
- Earn more entries for following APS on Twitter and liking their Facebook page. Leave a comment for each letting me know that you did.

Giveaway details:
- Winners must be US residents
- Ends Sunday November 3 at 10 PM EST. Comments after that time will not be included in the drawing.
- One name will be selected randomly from the valid entries. 

Can't wait? Use this exclusive promo code RUN40 for 40% off your order of All Pro Science products.

Updated: Congratulations to NEW giveaway winner Electra!

Please email me with your protein flavor choice and mailing address.

Disclaimer: I received this product for review purposes. All opinions are my own.

Training Truths: I'm a Creature of Habit

Last week began with me continuing to give myself a break from worrying about running. I want my angry muscles to get happy again and trying to run before they are healed was not doing me any good. Although my adductor pain from the summer is gone, running the half marathon with under-trained legs left some angry knots in my already weak left quad.

So with the focus not on running, I continued my #squatstreak with 50 squats every morning. I also drink a bottle of water (straight) either right before or after my squats. Then I foam roll. Call me a creature of habit. It works for me.

I continued to do my daily challenge workouts. I'm still loving the variety of these workouts and learning new exercises that push me to use my muscles in ways that I haven't before.

By the end of the week, I decided that I could go for an easy run. So on Saturday morning I laced up my Mizuno Wave Creation 14s and put on some of my cold weather gear. With the temperature hovering at 34 degrees it was a perfect morning to try my new Athleta relay capris!

Breaking the bad habit of little-to-no warming up, I headed down the driveway doing the Frankenstein walk and some lunges. My plan was to run a 2 mile out & back and if I felt any pain/discomfort I would turn around right away.

Admittedly, I was nervous. I really wanted this run to go well. I found myself chatting it up with the paparazzi my husband fearing that the first step would send signals of pain. Finally, I pressed the start button on my watch and took off. Two happy miles later, I returned.

Was it perfect? No, but it wasn't painful.

In the spirit of Halloween, and this is all the spirit I can muster, I put together a fun little themed workout. I tried it out on Sunday. It might be a little tougher than on paper. Let me know what you think!

Are you a creature of habit?

Fitness Friday: Run For Your Lives

Happy Friday everyone!

It's hard to believe that the end of October is right around the corner. The end of the month means trick-or-treating, Halloween partying and for most of us calorie consuming!

If you are looking for some great ways to burn the candy calories, Tribesports is sharing 4 ZOMBIE SURVIVAL Workouts put together by Al Kavadlo, kettle bell bombshell and hybrid athlete.

Here's a sample of one of the workouts:

Here are the links to all of the workouts so you can find the right one or try them all!

http://tribesports.com/workouts/zombie-survival-fitness-circuits

http://tribesports.com/workouts/zombie-survival-wrecking-bell-workout

http://tribesports.com/workouts/zombie-survival-evasion-and-escape

http://tribesports.com/workouts/zombie-survival-under-siege-workout

Would you rather run from zombies through a 5K obstacle course to burn off those calories? Then Run For Your Lives is perfect for you. Use discount TRIBE to get 20% off race registration.

Tribesports is also hosting a competition and will reward you with prizes for all your hard work during training. Prizes include 10 pairs of tickets for Run For Your Lives race entry, a Bodymax Kettlebone Kettlebell, and 5 Join The Tribe T shirts. To participate, all you have to do is share how your training to survive! More details here.

Tell me, how will you combine fitness and Halloween this year?

WIAW: What's Cookin'?

After frying my legs in my last half marathon, I have been giving them a chance to refresh. With no races looming on my calendar, I am totally not enjoying the pressure-free break from running, and mixing up my strength training with some daily challenges.

Trying to stay positive, I am spending more time in the kitchen cookin' up some new recipes, along with some favorites. All follow our new wheat-free diet and some are packed with protein to make great post-workout snacks.

Here's a sample of dinner, lunch, and snacks:

Also, I was sent some new protein and I've been having fun trying it out. The review should be up next week and will include recipes!

Don't forget to check out other great eats at Jen's WIAW link up!


What have you got cookin' lately?

Training Truths: After

After two months of essentially non-running, I ran a half marathon.

After pushing my body to finish more miles in one day than two months combined, I earned some major bling.

After finishing a half marathon, my lack-of-mileage muscles needed some TLC.

After soaking,

walking and stretching,

rolling,

and running,

they were feeling better.

After a week of challenge exercises,

I'm feeling stronger.

Fitness Friday: How to Remove Muscle Knots

How do I feel after running a half marathon completely unprepared and undertrained? Actually, not too bad. My angry hamstring seems to have gotten happy again, but the lack of prep miles took a toll on my quads. Besides the usual soreness, I have a good knot in one thigh.

I've spent the week giving my legs a lot of TLC and it has worked really well to keep the soreness at bay. It's worked so well, that I thought I would share my tips with you!

Walk - On the way home from the half marathon, we stopped at the grocery. This forced walk around the store picking up dinner items got us up and moving. Sitting allows the muscles to tighten up, making it painful to get moving again.

Foam Roll - I attacked the foam roller multiple times the day of the half marathon and every day since. It literally feels like I have been pushing all the soreness right out of my quads! It also helped me zero in on the knot in my quad. When I feel the pain of the foam roller on the muscle knot, I hold it for 30 seconds.

Epsom Salt Bath - I took a warm salt bath the morning after the race and again after my easy run yesterday. I add two cups of epsom salt to the bath water and soak for about 15-20 minutes. The warm water and magnesium sulfates help relax and loosen up the muscles.

Massage/Self Massage - If I had time (or an appointment) I would get a professional to work out my knots, in the mean time I have been lathering up the lotion and digging into my muscles myself. Using a tennis ball is another good way to focus on the knots.

Exercise - Although I didn't do more than walk and stretch the day of the half marathon, I did get right back to my regular strength workouts the next day. Yesterday I took an easy 3 mile shake-out run and felt really good.

What is your favorite way to relieve the pain/tightness of sore muscles?

BAA Half Marathon & Distance Medley Recap

When I registered for the BAA Distance Medley Series back in January, I had no idea that I would end up on the sidelines (practically) for two months prior to the final race in October.

In April I ran the BAA 5K the day before the Boston Marathon and crossed the finish line on Boylston.

In June, my youngest step-daughter joined me in running the BAA 10K along Commonwealth Ave and into Boston Commons.

After accumulating two DNSs (one in August and another just two weeks ago), I was facing a tough decision about the BAA Half Marathon. My last long run of nine miles was on August 11. Since then I have been battling a hamstring injury. Two months of rest, PT, biking, walking, and only 8 "test" run miles and I still wanted to run the half marathon.

WHY? Why would I even consider doing this? To get that distance medley medal. 

The kicker was that the BAA had a 2 hour 30 minute cut off (supposedly) to get the medal. After chatting with running friends on Twitter, it sounded like we had a 3 hour window to "guarantee" race officials would still be handing out finisher's and medley medals.

After mr.C offered his support to help me get across the finish line in under 3 hours, I decided to give it a try. After all, I had finished two out of the three races, I would get to see some of my running friends, and even if I didn't finish I would know that I did what I could.

So we headed to Boston on Saturday to spend the day in Beantown and enjoy a nice anniversary dinner. After a little shopping, we eased back to the hotel to get ready for race morning. The right outfit can help with positive energy and I choose one of my favorite Oiselle running skirts, a pink Nike tank for Breast Cancer Awareness Month, a new Lululemon bra, and my #mezamashii Mizuno Wave Creation 14s.

The BAA Half Marathon was held in Franklin Park south of the city. It was a quick walk to Mass Ave to catch the T to Forest Hills station where we loaded the shuttle bus to the park. Super easy and super organized. As I experienced in the past, the BAA also made it easy to pick up race shirts and drop off gear bags before the race start. There were more than 7,000 participants and their spectators, so finding my running friends wasn't easy, but I finally found Katherine.

Knowing we were going to be going at a slower pace, mr.C and I hung back and waited to start with the final wave. He had figured out that if we ran/walked 14 minute miles, we would make the 3 hour finish. The first three miles went smoothly and I even managed a port-a-potty stop. 10:34, 10:58, 14:44

Miles 4 - 7 went pretty smoothly. We caught up to Michelle and Eileen and thus began a leap-frog game that would continue for the rest of the race. Soon after my quads started feeling the effects of my under-training. Just past 7.5, I had to sit down and stretch. 11:59, 10:27, 11:05, 13:07

Continuing to count down the miles, I made it just beyond mile 9 before visiting the medical tent in the hopes of finding Advil and/or analgesic heat rub like Bengay or Icy Hot. They didn't have either, but they offered ice and a quick massage that got me moving again. 11:52, 11:29, 15:01

The last three miles were the longest and although we walked more, we were both thinking, keep moving and the sooner we'll finish. At this point, my knees had joined the achey party and I just wanted to see the finish line. 11:27, 12:46, 12:27

And then there were none...no more miles to run. Just pass through the finisher's area grabbing water, medals, and food. IT WAS AWESOME!

Crossing the finish line could not have happened without the world's most amazing husband. In an attempt to show him my appreciation, I gave him my BAA Half Marathon medal. He did earn it after all!

I wish I had more pictures from the course, but all I could focus on was moving my legs. Jamaica Pond had gorgeous views and the last miles took us through a small zoo inside Franklin Park. However, nothing compared to the amazing spectator signs lining the course.

It still amazes me that we ran a half marathon after two months of non-running. Our official finish time of 2:42:12 also seems crazy good considering how under-trained we were and the lingering head cold I was still feeling.

What's the craziest thing you've ever done for BLING?