Thoughts

Hey guys, how are ya??!

Not a whole lot of newsworthy things happening over here... so this will probably be a collaboration of thoughts and recent happenings, sorry in advance for the randomness.

This weekend was a suffocatingly humid 12 mile run. My breathing never quite caught up to me and I had to constantly think about keeping it rhythmic- in. out. in out. Did I mention it was humid?? Oh, and during my 2 mile home stretch, the flood gates poured open, drenching me from head to toe. It was okay at first, cooled things off, then I lost a contact in a rain drop and continued to blindly run back to the Y, only to detangle my rat's nest, shower and get dressed in 2.5 seconds to work a 6 hour shift at the Junior Welfare League's consignment shop. Don't you fret though, I wore my hot compression socks the whole time. The idea was to scare off the customers. I think it worked.

After running then standing for a straight 6 hours, I figured my feet were good and ready to get measured and analyzed for some new kicks. My current Mizuno's are far from being worn out but when you have a toe the color of death and a few other toenails hanging on for dear life (I know you like the graphic stuff) I figured I might as well add another pair into the mix to save what's left of my feet.

I got these: Saucony ProGrid Mirage

I've only run once in them and they were alright...hard to tell after only one run. But I did have some shin pain and my right foot (that, btw is a 1/2 size bigger than my left.. sweet, what's your talent?) fell asleep. They're going for the "minimalist" approach, but being the Toe Runner that I am, the guy said I don't even use the heel in my running shoes, so the extra weight only slows me down. These things may be light, but they do have cushion in em! We'll see how tonight's 6 miler goes.

In other news, Cory and I got a sweet little bill in the mail yesterday for $400 from our old apartment. For what, you may ask? Oh, to have the carpets cleaned. Ok, guys, I think I've mentioned this before... but in all seriousness this time.

We lived in a closet.

Like 200 square feet.  Maybe.

How freaking expensive is it to clean a one bedroom apartment's carpets? And btw, shouldn't they probably do this anyway for safety/health reasons before a new tenant moves in?? Kind of really badly pisses me off. Oh, and they ran a special when we moved in- no security deposit!! (woo...what a deal). They'll just take our money 3 months after we've moved out. No big deal.

On the upside, today while I was making lunch, my boss came by and handed me a $100 bill. I looked at like I'd never seen a real, live $100 bill before. He said it was a bonus for something and he had a wad he was handing out. Sweet. No complaining or questions from moi. Glad that gets to go toward cleaning carpets. (Okay, Cory. Sorry.... It's going to your birthday present)



dolla dolla bill


And another thing, that I just need to get off my chest...

I love Fall. L-O-V-E it. The smells, the colors, the foods. But for the past couple years, this whole beginning of October thing really throws me for a loop. I want to love October, I really do. And I feel like if I can get past the first week, I'm golden.

This isn't something I've talked about on here before, and my heart's pounding away even writing this... but it's my dad's birthday on the 3rd. We don't have a relationship. We used to, and a (what I thought) really really good one. That was before our family exploded several years ago... but those are things I probably won't write about, because honestly? I just don't want to go there. This blog is happy (to me at least) and bogging it down with unfavorable memories just isn't something I want to let happen here.

So anyway, I always struggle with what to do, what to say... do I call? do I send a card? Apparently present-giving is a no go... luckily my bday comes first so I can usually kind of copy whatever he does (if you're wondering... I was mailed a card. Sincere.) My sisters are polar opposites and I'm stuck in the middle, so I can't really look to them for advice.

I worry and struggle during this time every year and my heart aches because I don't want to have regrets (in either direction) or do the wrong thing, whatever that is.
So, let's get through this next week and I'll be a-okay. Bring on Fall.


Because I don't want to end this post negatively, I have a task for you.

Go to the store. Buy a box of spice cake mix and a can of pumpkin. Mix them together. I don't care how to do it. Then drop the dough by the spoonful onto a cookie sheet and bake at 350 for 10-12 mins. If you're really feeling adventurous, add some cream cheese frosting on top. You won't be disappointed. Afterward, you can propose marriage. But, sorry guys I'm taken.

Seeeeee ya!!!

The 10 Commandments

Hey guys!
Hope you're having a great Thursday!! :) It's almost the weeeeeeekend! Yay for 3-day weekends!

I wanted to go through some information I recently got from my running coach that I'm *fingers crossed* praying works, for injury prevention. Y'all know I've been a big fan of preventing injuries during Marathon Training, so this stuff was right up my alley! Although this is specifically for endurance athletes, I think it would apply to all aspects of exercise.

(Like I've said before, I'm not a doctor, certified trainer or professional- these are my own opinions.)

The 10 Injury-Prevention Commandments of Endurance Running

1. Warm Up and Cool Down

A good warm up is a key component to preparing the body for any training session/competition. Warming up elevates the heart rate and VO2, and increases blood flow. This raises the muscle temperature and helps decrease joint and muscle stiffness, which improves the range of motion.

A warm up should be between 5 and 15 minutes and should include activity that reaches as many parts of the body as possible. Examples include slow jumping jacks, jogging, or walking.

[There is a lot of controversy regarding the benefit/harm in stretching "cold" muscles. In my opinion, stretching always feels  more effective after my workout, so I try to focus on stretching as part of my cool down.]

The same goes for a good cool-down, with the reverse effect. You should always cool down after any exercise in order to slowly lower the heart rate, and clear the lactic acid in the muscles- which lessens potential muscle soreness. A good cool down involves light, low-intensity aerobic exercises- examples include walking, marching in place, or light jogging.

2. Consume Post Exercise Fuel

The goal of post exercise nutrition is to restore muscle and liver glycogen stores, hydrate, and repair muscle tissues. The most effective time to eat is 15 to 30 minutes post cool down, when your muscles are most receptive to fuel. Tissue and muscle repair can be accelerated if you combine both protein and carbs in a 4:1 ratio.

The best post-workout fuel, due to it's combination of proteins and carbs, is 1 cup of chocolate milk. If you can't stomach milk after a hard work out, go for a protein bar or a banana with peanut butter. And the rule here, is that anything is better than nothing!

3. Incorporate Recovery Techniques

The best technique I've found to recover faster and most efficient is foam rolling and massaging with The Stick. I try to always use a combination of these pre and post long runs. After long runs, you can typically find me sporting my geriatric knee-high compression tights, which help the blood circulate and promote muscle repair. I also ice anything that has the slightest discomfort to it- better to be safe than sorry!

4. Follow the 10-Percent Rule

As a rule of thumb, never increase training time or volume (mileage) any more than 10% per week. Example, if you start with a total of 20 miles total this week, you should run no more than 22 next week.

5. Integrate Strength Training

Strength Training not only raises your basil metabolic rate, but it prepares your body for the stress and strain of training. It also facilitates bone health and can boost your lactate tolerance.

6. Use Proper Equipment

If you're planning on running regularly (even if just for recreation)- get fitted by a professional for a good pair of running shoes. Running in your 6 year old "yard shoes" is recipe for knee pain, shin splints and back pain. Running shoes should be replaced every 6 months- even if you didn't get the full use out of them. The foam cushioning in the shoe begins deteriorating over time!

If using machine weights, make sure you have it set to the right sizing and the right weight. And if cycling, make sure your bike fits you the correct way.

7. Rest and Recover

Always prepare for and include rest days and be flexible with your plan so that you can incorporate unplanned rest days, when needed. If endurance training, it is also very important to include rest or "step back" weeks, in which you lower you weekly mileage to allow your muscles to rebuild and recover before the next push upward.

8. Interval Train

Interval training is a great way to boost endurance, as it improves VO2 and anaerobic threshold. Intervals also allow your body to get faster and more efficient- plus intervals make work out time fly by!

9.More is Not Always Better

 Don't be afraid to take a day or two off from your training schedule, if you feel like your body is worn down or sore- just make sure to get in your required mileage (especially long runs!). Switching around your training plan during the week is absolutely okay, just try not to skip any crucial runs.

On the opposite end, over training is worse for your body than rest days. Running extra mileage doesn't earn you bonus points, it just increases your chances of injury!

10. Sleep

Sleep is absolutely essential for recovery. Active adults are urged to get in at least 8-9 hours of sleep each night.. which for me, would mean a 9pm bedtime on days I wake up at 5am. If you're not able to get this much rest, try to plan naps or "rest time" at night or after a work out.

I hope this has helped some of you out there training for races or just in your active lives! Have a great day!!

A cure for Runner's Block

Got Runner's Block? I've got a remedy.

While I was at the beach, I decided I was definitely in some desperate need of new running shoes. I've had my Asics since around Feb. and after 2 half marathons and all the training involved, those things had had it! On the way home from the beach, Cory insisted (yes, I do love my husband very very much) that we stop at TrySports on the way home to get me some new shoes. I have gotten every single pair of running shoes from them and will probably never go anywhere else. They give you personal attention and genuinely care about fitting you correctly for your needs/wants. Like many typical running stores, they video tape you running on a tredmill and then slow down the video frame by frame to accurately measure your gate.

I slightly over-pronate and need a shoe with some stability- neutral shoe just doesn't have enough support for me. The wonderful staff asked me questions about what I liked/didn't like about my last pair, preferences for the new pair, etc. I mentioned that I constantly had problems with my right foot burning or falling asleep during long runs and they said it was most likely due to lack of circulation. The best remedy for this was going up a 1/2 size. When she brought me several pairs to try, they felt pretty big and I wasn't quite sure about the 1/2 size up. But, she assured me that while running, your feet tend to swell and told me to go outside and take a few laps around the building.

I ended up with the Mizuno Wave Inspire 7's. Holy Heaven. These things don't even need breaking in. First run in them was Monday's 3-miler. Immediate knee/shin pain relief..and no burning! What a genius. 

If you ever need a motivator to run... go buy some new shoes. It will seriously get you pumped. Like, make you sign up for 5 races and run in 98 degree 100% humidity weather.

Happy Friday!!!