Thoughts From the First Run Out

I went on my first post baby runs few weeks ago. It was amazing, but discouraging at the same time. Slugging along, I did a walk/run 2:1 for 25 min and was sore and exhausted following. As I struggled with my breathing, and my muscles wondered what the heck I was putting them through, the following thoughts ran through my mind.

I am a long way from half marathon shape, how will I ever get back there?

My achilles is still hurting? Shouldn't that have gone away with not running for 8+ months?

Walking is just as good of exercise right? Maybe I don't really want to run again.

Who am I kidding, of course I want to run again.

Remember when I crossed that finish line of my 70.3? I need to feel that again!

Wow, I am so slow, this is taking forever.

I have to remember that......

I should have been proud of myself just to have gone as far as I did!  No matter how slow I am going, I'm out there doing it. I did feel proud of myself, but I also felt so discouraged.  was a time where I was in such good running & triathlon shape.  Although leading up to the pregnancy, I can't say I was that committed. I poorly trained for and ran the Rock N Roll half in Savannah, GA with my husband (his first half marathon!), who helped make sure I finished the race. The twin pregnancy definitely kicked my butt more than I was thinking it would. I stopped running about 10 weeks in because I was just so tired and short of breath, I didn't feel right about it.

I know I have a long way to go. Finding the time to run with newborn twins is no easy task ( I haven't hit the pavement since that one run). If you know me, you know I like to set goals for myself, so for now I plan on figuring out a manageable schedule to help get me back into some kind of shape.

Wish me luck!

Staying Healthy in College

Many of you know that I've always struggled with fitting in the time to exercise and eat healthy for the majority of my life. It was actually being in College that helped me learn to love exercise and figure out how to eat better. I didn't discover my love for triathlon and running until later in life, but my main efforts at a healthy lifestyle started my freshman year at Springfield College, back in 2000. Which is fitting considering the SC philosophy is an even balance of spirit, mind, and body.

Recently, I was nominated for eCollegeFinder's Top Health and Fitness Blog Awards! I've graduated over 7 years ago, but now I'm busier than ever! Not only do I work full time as a Physical Therapist, I'm also going to school for a teaching certificate, and teaching a lab class this upcoming semester. I want to share with you what worked for me to get toward my healthy lifestyle while I was in college, and other things I've learned since then.

Top 10 Ways to Stay Healthy in College!

1. Find like minded, healthy friends! Having a support system in a new place is crucial. I was lucky that my best friend I made that first week of Freshman Year (and kept the rest of my college years), wanted to get in shape too. We made a pact with each other to get to the gym, and eat healthy. We would plan gym dates, and make sure we chose healthy choices in the dining hall. Having someone cheer you on is crucial, especially when you may be far from home or old friends.
2. Find the gym, and go!! Most campus' have killer gyms that are free for students and staff (I'm so excited to get my staff ID this year)! Take advantage of the membership, you'll have to pay once you leave college. Some schools even have classes or personal training for free or a small fee. Often the exercise physiology department needs experience, so volunteer to be their guinea pig!
3. Make time for exercise. Look at your class schedule, your work schedule, your study schedule, or any other schedule you have. Then see where you can fit the gym in. Most days, I would wake up early and hit the gym, with just enough time to shower before getting to class. Maybe you like to work out in the afternoon, or you have a big break during the day. Find a time that works for you, and put it in your planner like an appointment you cannot miss. Even better? Make a date with a friend so you feel more obligated to get there, download a good movie to watch, or even get your studying done while you're there.
4. Find the healthy options for eating. Make a few laps around the dining hall and see what the options are. See what the fresh options are. My college had a make your own salad bar, create your own stir-fry, make your own sandwich. When you can customize you win. Aim for lean meats, veggies, light sauces or dressings. If you can, get a dorm or apartment with a kitchen. If you can prepare your own food, you know what you're eating.
5. Get enough sleep. Its easy in school to stay up too late partying, studying, or just hanging out. Lack of sleep will impact your concentration, and decrease your ability to make good choices to achieve that healthy lifestyle you want. Will that extra hour of cramming really make a difference on the test? Try not to procrastinate and study as you go to prevent the need for staying up late to get things done.
6. Watch the alcohol intake. Booze can be the biggest downfall in college. Not only the calories in the drinks themselves, but often those partying nights turn into late night calls for pizza, breadsticks or other unhealthy snacks. Drink liquor mixed with seltzer, diet sodas or crystal light. Drink water in between. Avoid the Dominos.
7. Join active clubs or sports. I was on the cheerleading squad my freshman year, where I met active like-minded people. Try out for a sport, play in a sport club, or join intramurals. It will keep you moving, and connect you with other health oriented people.
8. Find support online. Social networking and blogging are things I didn't have in college, but I definitely use them now! Find bloggers and health websites you love to help keep you motivated, give you ideas, and spark enthusiasm for a healthy lifestyle. Even starting your own health and wellness blog can help you stay accountable.
9. Try a road race or adventure race.  I didn't run in college, but maybe if one of my friends had suggested a fun event, i would have started earlier. Get a group together to do a local 5k or adventure race like the warrior dash. Sometimes you can save money by registering as a group. Make a facebook page, or spread the word around campus with some flyers. You may make some new friends, and you'll stay active while training and racing together.
10. Make yourself a priority. Studying is important, it the reason you go to college, right? Of course, making time to expand your social circle is important too. Finding the time to exercise and take care of yourself can improve your stress levels, your concentration, and your overall demeanor. When you feel better about yourself, it shows in all areas of your life. Maybe you take an extra 5 minutes to make sure you get a healthy lunch and snack at the dining hall, maybe you read a textbook on the elliptical, or skip out on drinks with a friend.

I loved college.

I think with a little work on balancing your time, and finding a good support system, you can make healthy living a priority on any campus you may be on.

Good luck!

How do/did you stay healthy in College?

Here comes the Sun!

Source: weheartit.com via Ceren on Pinterest

Sunshine is like hitting my recharge button.

There is nothing that picks up my mood like a little sun.

I smile brighter.

I eat healthier.

I want to get outside to run/bike.

I am happier.

I am more relaxed.

The list goes on...

I headed out for a 7 miler at 10am, and saw this amazing sight on my way home

The run went fairly well.

I stopped a few times to stretch, the knee got a little achy. Overall, it was amazing to get out in the sun and get moving.

Look at that post run glow!

After a quick rinse off, I headed to the pool for a total immersion lesson. We worked on arm recovery & tempo pacing. I feel like I'm starting to get the hang of things more, especially since I've been spending more time in the pool practicing. We also talked about making workout plans instead of just going to the pool to swim, which is exactly what I have been doing, whoops!

I spent the afternoon shopping fueled on green smoothie.

Wait. till. you see. my big purchase.

Do you love the sunshine?

What does a little sun motivate you to do?

Packing for Disney!

I started packing last week...

The way I pack is by overtaking the guest room the week before a big trip and laying out and collecting things as I go to try to avoid the last minute scramble. Somehow, it never works and I'm always crazy to the last minute! Here's my race gear list (not for the rest of the trip or cruise)

My race essential packing list

sneakers- Asics GT 2160? (I think I'm on the 60s)

Moving Comfort Rebound Racer bra

CEP compression socks x 2 (for race & post race)

Yellow Running Skirt

Blue embellished tank top (hand done by me! Don't you love it?)

White Asics arm warmers

Keep warm clothes (Just in case! courtesy of goodwill!)

Nathan 4R fuel belt

Nuun (in Strawberry Lemonade)

Honey Stinger Waffles

Honey Stinger Pomegranate Chews

The travel size stick

Red Sparkly Soul headband

Garmin & charger

Glide

Freshly loaded ipod shuffle & headphones

ibuprofen

signed waivers

organic whole wheat bread & peanut butter

bananas

PR bars

phew, what a list!! Anything I'm missing?

I'm also working at making sure I have together all the cruise essentials for the rest of the vacation. Since I wasn't able to get today off from work, and we're flying out at 6:30am tomorrow, I managed to get my mani & pedi earlier in the week. I hope I can get to bed at a decent time since I have to be up so early!

This morning was my last run before the race. My knee started acting up, seriously? During the day at work it started to feel worse. Luckily I have some amazing coworkers who did trigger point to my IT band, hamstrings, and calf, along with some patella mobs. I took some McConnell tape, since I was told my patella is off track and I have a massage tonight. I am hopefully it will feel better after that and a little rest.

I better get back to packing!

Tomorrow I will have a post scheduled to get me pumped up for the race, so be sure to leave me TONS of love tomorrow on that one. I'll need it! Then while I'm gone, I have some guest posts & other posts scheduled, so make sure to stay tuned.

Good luck to everyone racing this weekend, and especially everyone heading to Disney!

Couch Potato to Marathoner

I asked my brother Jason to share his journey from overweight couch potato to lean marathoner.

enjoy!

Strangely enough, I used to have absolutely no interest in running. I just wanted to get in better shape. In high school, I probably weighed around 270 lbs. My friends were extremely encouraging of my desire to become a runner like them (they were all cross country runners). During the first cross country practice, I fell far behind. My friend Mark Ecker came back, and finished with me, offering me plenty of encouragement along the way. Unfortunately, I just felt defeated, and that was that last time I would try running for a long time.

It was the summer of 2008, and I was living in Philadelphia. I had gained considerable weight since high school (at one point maxing out around 295 lbs) thanks to laziness and bad eating. In college I had started playing racquetball, and had improved my eating habits to a small degree. I had dropped down to 250 lbs but was still particularly unhappy. I’d had enough. Sure I’d made progress over the years, but it wasn’t enough. I wanted to be better, healthier, happier.

My sister was signing up for her second half-marathon in Hartford. Growing up, she had had weight issues just like me, and if she could lose the weight, get in shape, and become a RUNNER, so could I. So I started running that summer and I couldn't even run a single mile without stopping to catch my breath. But I wanted it. I’m not sure I’ve ever wanted something so bad in my entire life. At that time, it was an unobtainable goal. I signed up for the Hartford 5k and didn’t look back. The summer of training was difficult, but I’d managed to get up to running over a mile without stopping for a break, and around 2.5 miles total. I completed my first 5k in around 36 minutes (I don’t know the official time because I got confused with the black timing chips, and left it in the expo center by accident). Pleased with my first race result, I was excited with the challenge when my sister suggested running the Disney half-marathon in 2010. I signed up.

Hartford for Jason's first 5K!

The training was difficult, but little by little, I increased my mileage. Unfortunately, I was severely under prepared for the race. I hit the wall around mile 9, and not all the biofreeze in the world could make the cramps in my knees go away. I was at a run/walk (emphasis on walk), and Steph stuck with me like a good sister. We  finished the race at a rather lackluster 2:57:45. I’m pretty sure if I had finished over 3 hours, I would have given up on running altogether. Luckily that wasn’t the case, and I finished the race sore, tired, but proud.

After finishing Disney 2010

That winter, I took a brief break from running to do P90X. In addition to running, this was probably one of the best decisions of my life. Fresh off of my P90X training, I signed up for another 13.1 in June of 2010, with a goal to improve my previous time. When race day came, I knew I was more prepared than I had been for Disney. The course was EXTREMELY hilly, but I still managed a new PR, 2:34:53, to-date this remains my official half-marathon PR (though I’ve gone as low as 2:15:00 in 15+ mile training runs since then). I was extremely happy.

With a total of ten races, 2010 was a busy year. Among those races was  another half-marathon in Hartford (my favorite race apparently). Training for Hartford was tough -- I injured myself two weeks before the race (tendon strain), and was sick, but I did the best I could that day, 2:47: 00. Not bad, but I already had a new goal in mind: The Goofy Challenge, 2012. What is the Goofy Challenge you ask? The Disney half-marathon is Saturday, the full marathon is Sunday. Add them together and you get the Goofy’s Race and a Half Challenge. Runners are crazy; I’m a runner; I’m crazy; let’s do this.

With the Goofy Challenge on the horizon, I enlisted the help of my high school friend Sara Bernard to be my coach. Having run a few marathons herself and having recently become a licensed coach, she gladly took me to be her first marathon trainee. She suggested that before running Goofy, I try running a full marathon so that I could get an understanding for the level of commitment required for training. I started 2011 weighing around 225 lbs. Unfortunately I developed Achilles tendinitis early in the season and had to push back my original plan of attempting a marathon in July, to October (Hartford again! Yey!).

Funny how marathon training changes things. I now weigh about 185 lbs, am leaner, fitter, healthier than I’ve ever been. I started to get cranky towards the end of my training, but I guess that’s to be expected when you’re running 44 miles a week. It’s been just over 3 years since I couldn’t even run a single mile. Now I can call myself a marathoner, having ran 26.2 miles, at a steady 11:14mm pace, for a final time of 4:54:28. So not only did I finish, but my 13.1 split thunder-crushed my current 13.1 race PR. Am I proud? ABSOLUTELY.

I’m addicted. I’m a marathoner.

(Oh and I’ve given my sister permission to post these before-middle-after photo’s of me so you can get an idea of where I was circa 2005 in college, to 2010 at the Disney half-marathon, to now at the 2011 Hartford Marathon)

Before shot

Disney Packet Pickup 2010

Run to Home Base 2010

Run to Home Base 2011

Hartford Marathon  Packet Pickup 2011

Sister, Brother & Mom, all race finishers 2011!

-Jason


I'm such a proud sister!

Amazing Blogger Award!

Wahoooo!

Kristin @ Running to Somewhere awarded me with a fabulous award!

so here's the info...

[FAVORITE CARTOON CHARACTER]

Tinkerbell

almost got a tattoo of this in college! haha

In fact, I now have a burning desire to run the Tinkerbell Half Marathon. Not this year, but sometime in the future.

[FAVORITE THING TO PHOTOGRAPH]

Me & Kevin on our many adventures!

climbing temples in Mexico

[Favorite Thing to Cook]

Sweet Potato Fries!!

Cinnamon-Sugar Sweet Potato Fries

I LOVE sweet potato fries. Did you catch my recipe from Joy Bauer & enter my giveaway? Check it out HERE.

[Favorite Way to Exercise]

Running!

Especially races with friends! Closely followed by cycling and triathlon.

[Favorite Movie]

&

[Favorite Article of Clothing]

Urbane Scrub Bottoms

Seriously I LIVE in these things. Tons of colors, super comfy. Its like wearing pajamas to work every day. And makes getting dressed much easier. One of the perks of working at a hospital.

[Favorite Flower]

Stargazer Lily

[Favorite Breakfast]

I wish I had a photo of last saturday's breakfast. My organic eggs, red poatoes, and turkey bacon. None prepared by me (no dishes!)

[Favorite Book]

[Favorite Place to Be]

The Beach!

This is a picture from my vacation to Mexico last year (recap and Pics HERE). Relaxing on a beach is my most favorite thing in the world. I am counting the days (25 to be exact), until my amazing vacation to Puerto Rico & the Southern Caribbean.

[Favorite Sporting Event] 

RED SOX! (of course!)

Now my turn to nominate!

Karen @ Just Me & My Running Shoes

Kayla @ Running: My Anti-Drug

Kari @ Running Ricig

Shannon @ Philadelphia Phitness Pharmacy

Rockin workouts

Remember my anxiety over going to the group ride on monday night?

I sucked it up, and went.

The people were very nice, and helpful. However, I would not recommend increasing your max mileage from 9 miles this training cycle to 25 miles overnight. Especially over killer hills, with a bunch of people who know what they're doing. I was the last one up the hills, and ran out of water with 6 miles to go. I was struggling beyond belief. There were points when if I knew where I was, I would have called Kevin for a ride, or gone a shorter route without them. I had no idea where we were in the farm lands of Somers, CT, so I sucked it up and tried not to get left behind. They were awesome about waiting for me and helping push me along. Almost 2 hours later, we were back, and I was exhausted. My Garmin lost satiliette part way through, so I only clocked 21. I was dying of thirst, and collapsed on the couch while Kevin made dinner.

wished I was riding this!

Was it hard? Unbelievably. This is what I need to get better though. If I want to be a better cyclist, I will go. No matter how much it sucks. Because eventually it will get easier.

This morning I managed to even get up for my speedwork run. 5 x 1K of awesomeness @ 6.1mph. I felt fast and strong. My legs felt good, even after the crazy ride the day before. I killed it, and had a good stretch afterwards.

My nutrition has been better, and my scale should be arriving soon, so I feel like I'm on the right track! Wish me luck for a pool workout tomorrow!

What are you preparing for?

Todays quote:

I'll keep running

Because it makes me feel ready.

I'm not exactly sure what I'm ready for.

But whatever comes along, boy do I feel prepared.

For a lot of us, we spend a lot of time training for races. We spend numerous hours logging miles to feel ready for the moments leading up to the big races we commit to. Whether is be a first 5K or a 20th marathon, we run to feel prepared.

What else does running prepare us for? Certainly there are other moments in life that are better handled by our running. We may be able to handle stressors at work or home better, running may make us feel ready to tackle other challenges that we face. 

Sometimes when I finish a long run, or a race, I think to myself, "If I can do that, I can do anything." Running boosts our self esteem, lifts our mood, improves our health & prepares us to be happier, better versions of ourselves.

What does running prepare you for?

8 miles and a Tutu!

Today was a gorgeous day for a run!

A little chilly to start, but a million times better than what the weather has been like. It was wonderful to finally get outside for a run with Shelley! We planned for around 8 miles, which may or may not have been a great idea, since this was really my first real run since Disney. I felt great most of the time, but the last 2 miles I was getting exhausted. I guess thats what slacking on my workouts and inhaling girl scout cookies will get me. With 1.5 to go, I told Shelley to go ahead, and come back to pick me up. I spend the rest of that time running/walking, and ended up at the car not far behind her anyways! We finished 8.33 miles in 1:43.

After our usual stop to Starbucks, we headed to my house to start our St Pattys Day 10K Tutus!

We spent some time watching a video on you-tube, then off we went, cutting tulle, and tying it to the elastic.

Starting out....

We started with a pattern of white, green, white, green, green sparkle, repeat. We worked with the elastic tied around my kitchen chairs, took them off to try on a couple times, and finished up with a fabulous result!

Finished product!

So cute for next weekend!

Now that I'm feeling accomplished about my run & Tutu, its time tackle other important things like shopping & laundry, and posting my workout plans later!

On the mend!

Luckily my back is much better. I spent friday night eating heating, reading, and TV watching, making sure to take my muscle relaxers and pain killers when scheduled. Kevin left for Vermont to go snowboarding for the weekend with some friends, which left me to heal, and have a little alone time.

my best friend: brookstone lumbar support

Saturday I even managed a short trip to the gym. I did the elliptical and stair-stepper, then spent a good 20 minutes stretching. I really worked out my back stretching, and successfully managed a short stint on the foam roller. I was feeling great, and even avoided the muscle relaxer (Aleve only)! 

I was feeling pretty confidant for my 10 miler today, but not so confidant in the weather. Below freezing temps made me worried about ice, and my running parter & I decided to hit the treadmills. We pretended she was interested in joining my gym so she could get in for free, then pounded out 10 miles at an amazing speed. Usually we end up around 11:20-12:20 min/mile pace outside, today however I finished with a 10:58 pace. My heart rate was pounding into the 180s near the end, I needed a couple quick pauses to lower it, and stretch the back, but overall I felt great! And the post run starbucks wasn't bad either. This makes me think that maybe I can run a faster half marathon than I previously thought!

Later, I decided to make my strength training plan. I bought Strength Training for Triathletes a while back, but hadn't put the time aside to go through the exercises to develop a program that would work for me. I really think overall the book is great. Lots of pictures and easy to follow instructions. A good background of information for people who aren't familiar with the science behind strength training. I definitely recommend it!

Here's what I came up with....

3 days of strength training split into each sport

Separate core strengthening I can do at home 2-3x/week

Monday (Run strength)

circuit 1: squats, leg press, hamstring curls

circuit 2: hammer curls, upright row, band row

circuit 3: Split squats, lateral raise, toe raise, runners raise

Wednesday (Cycling strength)

circuit 1: Walking lunge, step ups, single calf raise

circuit 2: back extension, captains chair knee lift, shoulder protraction

circuit 3: front raise, DB push up, one leg squats

Friday (Swim strength)

circuit 1: Cable lateral leg lift, cable crossover, cable hip ext

circuit 2: bridging pullover, tubing stroke, tricep push down

circuit 3: inclined superman, slam dunk, DB shoulder press

Core

V-up, combination crunch, modified bridge, russian ball twist, moguls & twisting punch

I picked exercises based on the areas I feel I need the most work on. I tried to group them together into circuits that I can easily work on in one area at my gym. Any input, ideas, or feedback?

Don't forget my Nathan hydration giveaway! enter HERE by 2/3!

The good & the bad.....

Today I crashed & burned. I had a 15 miler scheduled, solo at the gym because Shelley & I still weren't feeling the snow. However, having a wild work holiday party, eating some junk, drinking a bottle of wine, and going to bed around 1am is reallly poor long run preparation. I know better than that. I tried to sleep in, but Kevin woke me up around 7:30, I made breakfast, downed Aleeve & gatorade all morning, and hit the gym around 12:30. I was doing ok, but right after 5 miles, my stomach began cramping, and I was practically doubled over. I've had this problem before after a bad night of eating/drinking, so like I said, I knew better. I clocked in a total of 6.5 miles before stopping, and stopped at starbucks for a peppermint steamer to calm my tummy on the way home.

On the way home, I started thinking about how the foods (and drinks) you consume prior to a training run can really impact your performance. I hate that heavy, can barely move feeling. I came home and started googling the best foods for fueling your runs, to help me remember why I need to eat healthy (and maybe not drink all that wine).

Best & Worst Pre-Run Foods from about.com

Worst

1. High FIber foods

2. High fat foods

3. Caffeine

Best

1. Refined Carbs

2. Low fiber fruits & veggies

3. Safe Dairy

Then I found a great article on preparing for your long run. I liked it because it broke preparations into several categories besides just nutrition.

some of my favorites?

1. Rest, sleep at least 8 hours prior to your long run (major fail here today)

2. Begin hydrating the day before (fail as well, I was dehydrating with booze)

3. Avoid foods with excessive protien/fat saturday

4. Drink lots of fluids while running (I did manage this today)

5. Refuel within 15 minutes after running

Check out the entire article HERE

The party? Well, that was wicked fun...

girls at the pre-party at my house!

If you recall I posted pics ~4 months ago at her baby shower. Doesn't she look fab?

my mini team at work!

cocktails & Ke$a = wild dancing

Bad stuff? My nana passed away last night, which is sad, but at the same time I am happy for her. She has been wanting to pass for awhile. She couldn't see, hear or remember anything. She held on waiting for my aunt, uncle & mom to visit her all together before going. Now she can join my pop-pop and uncle, and I'm sure she's much happier. I love you Nana!

Good stuff? Despite the crappy run, I'm feeling cleansed and motivated for a good week. Bring it on!

Don't forget my Sweaty Bands giveaway HERE, it ends 1/18!