By Caitlin Grams
The marathon is over . . . now what? Caitlin Grams, who teamed up with Hot Bird Running to train for the Chicago Marathon this fall, explains a few key strategies to maintaining fitness as well as motivation to workout during the months immediately after a marathon.
MARATHON TRAINING is a funny thing. You spend months planning your life around a race - scheduling every workout and run, calculating pace, splits, tracking mileage - and then it's over in a day. The day after I ran the Chicago Marathon was a major let down. I didn't know what to do with myself. I had spent months following a strict training plan and suddenly there were no workouts on my calendar, nothing I had to do. I felt both completely lost and totally free. I decided to listen to my body - I took a few days off and then hopped back into yoga and cross training. It was a week later before I went for my first run. Now, a month after my marathon I'm still feeling my way back into running, but I'm loving this time of doing what I want, when I want to.
While it is nice to have the flexibility to do what I want, there is also the danger of totally falling off the wagon post-marathon and not moving enough. When you are coming off of months of planned workouts, not having a plan can make skipping workouts easy, especially as the days get shorter and colder and staying in bed sounds so much nicer than an early morning run. Here are my top 3 tricks to staying fit post marathon:
1. Do what you want to do - if you don't want to run, don't! Now is the time to fit in all those spin classes you put on hold during training, to recommit to yoga, to try out that new conditioning class you were afraid to start while training. If it sounds fun and exciting to you, you're more likely to get out and do it. If you do feel like running, leave your watch behind - not knowing your time or pace is really freeing after spending so many months consumed by it.
2. Enroll other people - find sweat buddies, make class or run dates with friends so someone else is holding you accountable. Tell other people about your sweat plans so when they check up on you you'll have something to say!
3. Plan your workouts - I spend time every Sunday night comparing my work schedule to my favorite classes and penciling them in, planning runs, and scheduling workout dates with friends. I also usually have a few backups just in case. Going into the week with a plan keeps me motivated.
4. Finally, when you feel ready, sign up for another race! It doesn't have to be a marathon, it can be a 5k fun run, but having something to work towards always keeps me going.
Happy running!
Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well.
Night Running
As we move farther into winter and the days become shorter, most of us will have to run a few miles at night, in the dark. Running at night offers new challenges and a totally different experience. Night running is exhilarating, different, fun, scary and rewarding. We want you all to continue running throughout the winter and the shorter days in order to experience the joy of night running. However, we want you to be safe.
We checked in with the former safety director of Ragnar Relay, Bruce Matheson, for his top suggestions on how to safely enjoy night running.
Bruce recommends that you run with a headlamp, reflective vest or gear and a LED tail light. In street clothes at night, you are only visible to drivers up to 100 feet. Most reflective vests make it so runners become visible to drivers up to 1200+ feet. (see pictures below) Adding headlamps and flashing LED tail-lights provides increased visibility and safety. He recommends that all runners have reflective gear and LED lights even when running in parks.
When running on the road, he recommends that runners run against traffic. Running against traffic ensures better visibility for automobiles, cyclists, and runners. Listening to music with headphones while running can be dangerous. Runners need to be alert and aware of their surroundings at all times. Make your winter, nighttime runs music free.
Additionally, it's a good idea to carry a cell phone while running and make sure someone knows where you plan to run. Always carry your ID while running. An ID tag, such as Road ID, which states medical conditions/history is also extremely useful.
Runners, be safe, run safe and get out there and run - day AND night!
(photos courtesy of Ragnar Events)
Runner, 150 feet away, without reflective gear
Runner, 150 feet away, with reflective gear
Marathon Recovery
By Maren Elliott
We've asked Maren Elliott to follow-up her inspiration post last week, The Final Miles, with a little insight into the recovery during the weeks after those final miles.
The morning after finishing a marathon I wake up depressed – without fail. It always seems so silly; I’ve accomplished something great so I should be elated. Not to mention I’m free of long training runs, foam-rolling sessions, and painful massages. But somehow the extra time and less regulated schedule doesn’t bring the relief I always anticipate. I’m antsy, feel out of shape, and generally pretty grumpy. The emotional recovery from a marathon is typically the hardest for me, but there is also the physical recovery.
Depending on the marathon I may be unable to walk or take stairs without grasping a hand-railing for fear that my legs will buckle and quit working. Then there are those inexplicable marathons when I feel great the next day, like I could go for a run (and I usually desperately want to). It can be hard to know exactly how to approach the recovery period especially when you feel out of sync physically and emotionally.
The general rule of thumb is to give yourself as many days to recover as miles you ran. So for a marathon, you’d take 26 days for recovery. There have been times when my legs needed twice that before I could even think about lacing up running shoes again. And there have been times when I’m ready to run a week later. In both cases the important thing to remember is to listen to your body and not force anything – it is different for everyone.
Taking walks and doing an easy bike ride in the first days after the marathon helps relieve the soreness a bit, and can provide some of the mental release I need in the absence of running. Regardless of how long it takes, I constantly remind myself to “be nice to myself” during the awkward transition weeks after the marathon. This sounds easy enough but can be hard when things feel off balance. If you give yourself the time you need to recover and heal, the first run back will bring the endorphin rush you crave and all will feel right again.
Pain is temporary. Quitting lasts forever.
Lance Armstrong said that and it's a great motto. Yet, with the return of my once ancient knee injury, I find myself asking "am I quitting or being smart?"
Recognizing injury and pain, and taking the necessary time to recover is difficult because we come face to face with the "no pain, no gain" mentality nearly everyday. People want to push through challenges, push through the pain and for what? A medal, a time, a good sweat? All of those things are worth it as long as the pain is "good pain" and not "bad pain". I use quotes because my yoga teachers refer to good vs bad pain a lot in class. Good pain is that dull pain or sometimes burning sensation you feel in your muscles when you push them too hard. This is the pain I feel while doing pushups or a lot of sit-ups. Bad pain is a nervy or sharp pain. When you feel bad pain - stop immediately!
That isn't quitting, that is being smart. However, many of us do not take the necessary time to recover and rehab the bad pain. It might mean sitting out a marathon you've been training for or not participating in your flag football season. The long term effect of properly resting and recovering is worth missing out on 1 event or 1 season. That's not quitting, that's listening to your body and knowing that running is forever; not a temporary part of your life.
How to dress for cold weather running
As winter rapidly descends upon us, we hear the same question over and over: how do you dress for cold weather running? Dressing for cold weather running can be challenging because of the balance between body temperature and outside temperature. If you dress so that you are warm at the start of your run you will most likely over heat within 15 minutes. The key to running in cold weather is layers. Layers will keep you warm by trapping heat against your body. As you generate heat during a run, you can easily remove layers to avoid overheating.
We recommend wearing two to three layers depending upon the weather conditions. Each layer has its own purpose.
Layer 1 - The purpose of the first layer is to wick moisture away from your skin. We like a long sleeve moisture wicking shirt, such as lululemon's Long Sleeve Swiftly tech or a polypropylene shirt.
Layer 2 - The second or middle layer acts as insulation and keeps you warm. This layer should be made from an insulating material such as fleece. It should be able to absorb a small amount of moisture so that it can assist your first layer in keeping your skin dry and warm.
Layer 3 - Your third or outside layer protects you from wind, rain or snow. This layer should keep your insulating and wicking layers dry. Look for wind resistant and waterproof material such as Gortex or nylon.
Our rule of thumb for cold weather running is that you should be a bit cold at the start of a run. As you run you will generate body heat which will warm you up. If you are comfortable at the start you will overheat quickly. If you are running outside in temperatures below 35-40 degrees F, be sure to keep your head and hands warm. We recommend wearing either a skull cap or a headband that covers your ears.
Our favorite cold weather running outfit is:
Long Running Tights, such as the Full Tilt Tight
Warm base layer: Swiftly Tech Long Sleeve
Fleecy second layer, such as the Full Tilt Pullover
Lightweight, wind resistant jacket, such as the Hybrid Jacket
Weatherproof Serious Protection, such as Nike Women's Running Storm Fly Jacket
(can you tell we love lululemon? check out lulu's men's winter gear too!)
Running Pants (not tights) like the Untight Tight
Base Top Layer: Run: Base Long Sleeve
Zip Top Layer: Run: Base 360 Zip
Shorts (for all the men out there who only wear shorts): Core Shorts
For those exceptionally cold days, we recommend:
Fleece Gloves : Mountain Hardware's Women's Deva Glove & lululemon's men's Brisk Run gloves
fleece or wool hat: Patagonia Beanie Hat or Lined Beanie
Our Favorite Core Strength Exercises
We love our core strength workouts. We recommend working your core at least 5x a week - yup, 5x a week. That doesn't mean busting out 100 crunches and calling it a day. Instead, we want our clients (and everyone) to do concentrated, effective core exercises. A strong core helps increase your running efficiency, lowers the risk of back and pelvis injuries and increases your stability.
Here are our other favorites:
- Plank: Begin on elbows and toes (make sure elbows are directly underneath your shoulders). Hold for 15-20 seconds and work up to 45 seconds.
- Side Plank: Begin by laying on your side. Push your hips up so you are on the outside of your right foot and right elbow is underneath your right shoulder. Hold for 15-20 seconds, switch sides; work up to 30 seconds. Repeat 2x.
- Knee to Elbows Reverse Crunch: Begin on hands and knees. Bring opposite knee and elbow in towards your center, crunching in your abs and hold for 3 seconds, straighten leg and elbow out away from center and then bring back in again and hold for 3 seconds. Do 10 reps on each side, 2x.
- Superman: Raise arms and legs off the ground (keeping neck in line with your spine and relaxed) and hold for 3-5 seconds. Repeat 10 times.
Women's Health has some great exercises that you can do standing up. Check em out and remember, perform core exercises 5 times a week!
Dyanmic vs Static Stretching
I haven't conducted a scientific research study on the benefits of static vs dynamic stretching; instead, my findings come from personal experience. Based on my last year of training, I prefer and recommend dynamic stretching.
Dynamic stretching is stretching while moving parts of your body while gradually increasing reach, speed of movement or both (think butt kicks or knee raises while running). These movements do not exceed one's range of motion. Dynamic stretching is controlled arm and/or leg swings while ballistic stretching involves forcing body parts beyond their range of motion.
Great video from Runners World
Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Dynamic stretching is useful before competition and has been shown to reduce muscle tightness post workouts. Static stretching and foam rolling are great post workout activities. Make sure you don't overstretch. For example, if your legs are tight, bend your knees as you perform a standing forward bend. Let your muscles ease into the stretch.
Check out how dynamic stretching works for you or email us for more information on the stretches we use the most!
Long Runs Can Be Fun Runs TOO!
Don't forget about power in numbers! You don't have to be training for the same race or training at the same pace. Pick a route ahead of time and grab some people and tackle your long run together. We did last Sunday and it made it that much more enjoyable! Look at how happy everyone is at mile 17!
Tip of the day:
Accept and appreciate the fact that not every single run can be a good one.
Want to start running?
The fall is upon us and it's a great time to get out there and start running and achieve new running goals. We want you all to avoid injuries and have fun while running. We've put together a list of our top tips of how to start running for new (or returning) runners
1. Run and Walk
The most common mistake we see is people deciding to just go run for 3 miles. It's easy to do, just lace up those sneakers and head out the door, right? Wrong. Running without a proper mileage base and starting out too fast can lead to injuries and burnout. Ease into running by gradually increasing miles and pace and/or intensity. If you haven't run in years, we recommend a walk/run approach. Set a time goal (20 mins of exercise) and then run for 2 mins and walk for 2 mins. After a few runs like that, begin to run for longer (3-5 mins) with shorter walk breaks.
We promise you'll enjoy the run more and wake up with less aches and pains than if you had run full out for 2 miles.
2. Rest!
It's a common belief that in order to get faster and run longer requires more running. While you do need to put in more hours out there on the pavement or trails, the biggest part of running farther and faster is recovery time.
Running is an intense exercise and because of that, you need to special attention to recovery. It's important to properly cool down and stretch after runs. Recovery begins during your cool down. Begin slowly your pace down to bring your heart rate down for the last 5 minutes of your run. After, spend 10 minutes stretching. Stretching will help minimize post-run soreness. Proper post-run nutrition, hydration and icing are also key components of recovery. Eat carbs & protein within 30 minutes of a workout and remember to hydrate properly all day. Icing will help ease sore muscles and joints.
3. invest in the proper shoes and clothing
It's true that running is a pretty low cost, low maintenance sport. However, there are a few key pieces of "equipment" that require an investment. The most important piece is finding a proper shoe. Not all running sneakers are created equally nor are all correct for you. Go to a specialty running store (not a store like Sports Authority) and talk to the sales person about your training, where you are at in training and your running history. Don't be embarrassed! They are there to help you find a shoe you love and in turn, love running. Jessica and I recommend Peter at the downtown Urban Athletics, he helped us find the shoes that we love and carried us to our marathon goal times.
Finding the right clothing is another huge part of running. Chafing isn't a myth! We highly recommend lululemon athletica for both men's and women's running clothes. The lululemon educators will help you find the right shorts, crops and running tops for your body and your needs.
4. Set Goals
Running is great and we want everyone to feel the joy and adrenaline rush of a good run. Not all runs are joyful and pain free however. There are days when your motivation is low or non-existent and you won't want to run. That's where having a goal and a plan is crucial. Having a goal with a training plan will help you fight through the times when motivation is low. Many beginning runners decide to run because they have a goal of getting healthy or losing weight. These are not specific enough. If you want to lose weight, decide how many and by-when. If you want to get healthy, decide what that means - I run 2 miles without stopping - and by-when. Setting goals will keep you motivated.
5. Change it up
Many newbie runners stick to what they know - the same route and the same pace. A key component to sticking with a training plan and achieving your goals is variety. This means variety in running and types of exercise. One of the easiest ways to change up your training is by running different courses. Pick routes that have fills, flats and maybe even different surfaces. Don't run the same route and same direction every week. Your feet and body will thank you. Another way to add variety to your runs is by incorporating speed/interval training into your runs. It is important to mix up your pace by doing speed once a week and a slower, longer run once a week. Mixing up pace and distance of runs will add variety and you improve at a much faster rate.
Additionally, doing activities other than running is crucial. Go for a walk, a swim, take a spin class, or a yoga class at least one time a week. This will give your muscles a reprieve and work them in different ways.
Running is a fun activity. We hope our tips help you to feel successful and strong during your runs and throughout your training. Happy running!
10k Training Plan for $50
Hot Bird Running is offering a special training program this fall for the Rock 'n Roll 10k in Prospect Park on 10/22/11.
Our 7 week training plan will get you ready to run the 10k and meet your goals!
7-week detailed training program includes:
Starts: Sept 5th
Cost: $50
Contact hotbirdrunning@gmail.com for details and to start training with us today!
Our 7 week training plan will get you ready to run the 10k and meet your goals!
7-week detailed training program includes:
- weekly running schedule and training log.
- customized interval/track workouts
- strength exercises for runners
- available for all levels
- communication/feedback via email with coaches
- initial fitness questionnaire to match your training plan with your goals
Starts: Sept 5th
Cost: $50
Contact hotbirdrunning@gmail.com for details and to start training with us today!
Talking 'bout those _____ long runs
Remember Mad Libs? I always think of those when I'm on my long runs: Meghan _____(verb) over the Brooklyn Bridge and feels _____ (adj). After 7 miles she's _____(adj) and needs some _____(noun). At mile 13, she's thinking ________ (R rated phrase). That's pretty much the dialog I have with myself during marathon training long runs. Sometimes those words are: happy, fresh, invigorated and the phrases are: I could keep running! However, a lot of the time, the words and phrases are a bit more off-color and not suitable for all viewing eyes.
I've learned to love the runs where my body hurts and I mentally feel beat up. I allow myself to say "this run sucks" because I finish it and put those miles behind me. I believe that if you get the crappy miles out during training runs, you'll only have good, strong miles left for your race.
So, play the Mad Libs game this weekend during your long run. Fill in the blanks with whatever adj, noun, verb or phrase you choose. Just remember, you are out there, putting one foot in front of the other so throw in a positive word every now and then! Share your adjs, nouns, verbs, phrases from your long with us.
Pounding the Pavement during Summer Streets
Our fearless crew attacked nearly 6 miles of NYC's Summer Streets this past Saturday. Beginning at lululemon SoHo on Broadway, we made our way to Summer Streets and ran up through Grand Central and then enjoyed the slight downhill of Park Avenue back to SoHo.
Thank you to all who came out and made our Saturday run very, very, very fun. Will we see you this Saturday?? Post a comment and let us know!
Finishing on a hill
By Kathryn Reynolds
So this time around I made a promise to myself that I was going to improve my half marathon time. Why I registered for another half was beyond me. I ran 2010’s NYC half (my first long distance race) and obviously felt accomplished at the end, but also vowed I would never race that distance again. And here I found myself, swept up by the camaraderie of my running friend’s influence to register for Providence’s Rock and Roll Half…in August no less.
Since I have a direct line to Hot Bird’s running expertise, one of the co-founders is my sister, I asked her to put together an official training plan. I gave myself more time than I probably needed, partly because I’m a nurse on a rotating day-night schedule and knew I’d have an erratic training schedule.
The beginning was confidence boosting. I did the hill workouts, the intervals, the tempos, and ran an easy (and fast) 9 mile long run. Around this time, life started getting, well, life-y. I was working overnight shifts, the temperature in Boston was a humidity infused 90 to 100 degrees, and there were life stressors that I had no control over. So what was the first thing to go? Yup, my training.
My coach modified my training though. She was privy to all the issues I was dealing with since she is my sister and all. Maybe most people wouldn’t feel compelled to tell their running coach as much as I told mine (ha) but she adjusted to my derailment with professionalism and realism. She didn’t condemn me for not being the all-star athlete I said I was going to be in the beginning, there was no scolding for not following her directions, no giving up on me. She boosted me up and told me what I needed focus on, picked out the important runs and scaled back on my mileage.
Race day came and I was nervous but I had my coach with me. In the beginning, I wanted to hold back, afraid that I might not even be able to complete the 13.1 mile distance. But she told me to just go and not think about it. She knew how fast we were running and kept me on my goal pace. We killed the first 10k. Around mile 10 things got hard. I kept telling myself, ‘it’s only a 5k left, you can do this.’ My coach stuck with me and kept a little ahead so I had something to focus on. She was like the carrot, and I was the rabbit. This little rabbit, however, did want to rest and take a nap on the side of the course. If it hadn’t been a torrential downpour the day of the race, I might have. No, no, I’m kidding, but the point is, I was tired and understandably so. My coach kept me focused and not only did I finish but I beat my previous half marathon time...and killed it on the uphill finish!
Now I’m excited to keep going. I don’t know when my next half will be, but having a real live coach changed something for me. I think I gained the confidence to focus in on my goals. Previously, I had been too afraid of failure to really even try. But it's ok if you don’t meet your original goal - I didn’t run the projected time I had set out for myself three months ago - but I did run strong and ran faster than I had before. Little milestones and the help of a good coach seem to be the keys for pushing my running forward. Thanks Hot Bird!
So this time around I made a promise to myself that I was going to improve my half marathon time. Why I registered for another half was beyond me. I ran 2010’s NYC half (my first long distance race) and obviously felt accomplished at the end, but also vowed I would never race that distance again. And here I found myself, swept up by the camaraderie of my running friend’s influence to register for Providence’s Rock and Roll Half…in August no less.
Since I have a direct line to Hot Bird’s running expertise, one of the co-founders is my sister, I asked her to put together an official training plan. I gave myself more time than I probably needed, partly because I’m a nurse on a rotating day-night schedule and knew I’d have an erratic training schedule.
The beginning was confidence boosting. I did the hill workouts, the intervals, the tempos, and ran an easy (and fast) 9 mile long run. Around this time, life started getting, well, life-y. I was working overnight shifts, the temperature in Boston was a humidity infused 90 to 100 degrees, and there were life stressors that I had no control over. So what was the first thing to go? Yup, my training.
My coach modified my training though. She was privy to all the issues I was dealing with since she is my sister and all. Maybe most people wouldn’t feel compelled to tell their running coach as much as I told mine (ha) but she adjusted to my derailment with professionalism and realism. She didn’t condemn me for not being the all-star athlete I said I was going to be in the beginning, there was no scolding for not following her directions, no giving up on me. She boosted me up and told me what I needed focus on, picked out the important runs and scaled back on my mileage.
Race day came and I was nervous but I had my coach with me. In the beginning, I wanted to hold back, afraid that I might not even be able to complete the 13.1 mile distance. But she told me to just go and not think about it. She knew how fast we were running and kept me on my goal pace. We killed the first 10k. Around mile 10 things got hard. I kept telling myself, ‘it’s only a 5k left, you can do this.’ My coach stuck with me and kept a little ahead so I had something to focus on. She was like the carrot, and I was the rabbit. This little rabbit, however, did want to rest and take a nap on the side of the course. If it hadn’t been a torrential downpour the day of the race, I might have. No, no, I’m kidding, but the point is, I was tired and understandably so. My coach kept me focused and not only did I finish but I beat my previous half marathon time...and killed it on the uphill finish!
Now I’m excited to keep going. I don’t know when my next half will be, but having a real live coach changed something for me. I think I gained the confidence to focus in on my goals. Previously, I had been too afraid of failure to really even try. But it's ok if you don’t meet your original goal - I didn’t run the projected time I had set out for myself three months ago - but I did run strong and ran faster than I had before. Little milestones and the help of a good coach seem to be the keys for pushing my running forward. Thanks Hot Bird!
Strength Exercises for Runners
Runners are lean and strong, right? Wrong. Most of us don't have the core strength or gluteal (buttocks) strength to run faster, stronger and efficiently. The gluteal muscles are commonly left out of runners' strength programs. The glutes are a key muscle in our running movement because they keep our pelvis level and steady, extend our hip, propel us forward, and keep our legs, pelvis, and torso in alignment. So when our glutes are weak, our entire movement chain is disrupted and at risk of injury (IT syndrome, runner's knee and Achilles tendinitis). Have no fear, you can develop that strength within a few weeks.
Key exercises for runners: squats, lunges, planks, side planks and pushups.
Squat:
Body part:Buttocks/Hamstrings/Quads
Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward. Sit back as if you were sitting in a chair that is slightly too far behind you. Keep your knees over your ankles. Keep your back straight and as upright as possible.
Lunges:
Body part: Buttocks/Hamstrings
Take a good size step forward with one leg. The front leg is bent so that your knee is directly over your ankle (forming a 90-degree angle). The rear leg is straight. Return to a standing position by pushing backward with the heel of your forward leg. You should feel the exercise in the buttocks and backs of legs. Repeat with the other leg (15 reps each leg).
Forearm Plank:
Body part:Abdominals
Begin with your forearms and toes on the ground. Make sure your elbows are under your shoulders. Keep your body in a straight line from torso to toes with no sagging or bending. Hold for 30 seconds. Optional: Raise one leg off the ground for 10-15 seconds.
Side Plank:
Body part:Obliques
Begin with one forearm on the ground, with your elbow under your shoulder. Place top foot directly on top of the bottom foot. As you exhale, lift your hips off the floor. Keep your body straight and hips lifted for 30 seconds. Optional: Raise your top leg a few inches off your bottom leg.
Pushups:
Body part:Pectorial muscles (chests), biceps
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart. Have your feet slightly apart with toes tucked under. Inhale as you lower your chest to the ground, bring your nose to the ground. Exhale as you push up. If you can't do a full motion pushup, bring your knees to the ground.
There are many, many other phenomenal exercises for runners but these are the key ones that we focus on and make sure we integrate into our daily workouts. Join us for our Hot Bird Workout every Tuesday at 7am or 7pm at Pier 1 of Brooklyn Bridge Park!
Altitude, humidity, wind...
Are just some of the elements that Mother Nature throws our way to make sure we aren't sleeping during our training! Those elements can make a run much more challenging yet so much more rewarding, if you are prepared.
Living and running in NYC we are faced with the heat, humidity, wind and pedestrian traffic. We get use to them and learn to adapt. We know where all the water fountains are in the city; we bring money and our metro cards, just in case; we slow down when the humidity is out of control; we zig zag to avoid the brutal crush of the wind as it funnels down streets; we learn to relish the lateral movement workout that pedestrian traffic offers up. Also, we know where the inclines, "hills", are and how to avoid them.
For the past week, I have been in Park City, Utah and thus, I have had to adapt to new elements: altitude (7,000 feet), trails, wind and a lot more hills! Instead of trying to pound out the miles my training program dictates, I'm adapting to the elements. I'm not able to run as far because the altitude catches up with me, the wind seems to hit me from all sides and I can't avoid hils. So, I have thrown my training miles to the wind and am enjoying the incredible views of snow capped mountains at a more leisurely pace, even a walk sometimes.
When battling new elements, slow down, breath deeply, stay hydrated and take in your new surroundings instead of fighting them.
Cross Training
Cross training has many benefits for runners: it aids recovery, forces us to use our muscles differently (and balances out our muscle groups), prevents injury, and is a fun alternative to the weekly grind. Both Jessica and I have incorporated a lot of cross training into our marathon training schedules. It looks different for both of us because our bodies and recovery times are different. Meghan does yoga, spin, cardio classes and strength training. Jessica does strength training and sculpting/bootcamp classes. Our cross training choices reflect our needs and likes. So, pick activities that you like and do them 1-2x a week.
Our clients will see cross training in their schedules and probably think they need to run more; not necessarily so. Cross training is any other form of exercise other than running. Swimming & biking are the most commonly talked about cross training activities. Yoga and strength training are as well. It's important to do activities that you enjoy and help balance you. If you have weaker core/abdominal strength, integrate yoga or pilates into your routine. If you need to keep moving throughout the week, a spin class or kickboxing class is for you. If you need more recovery time, a slower yoga class or a long walk is for you.
If you need suggestions, please email us. We are happy to help you find the right cross training activity for your running needs!
Anatomy of a Long Run
During an afternoon long run last week I committed to paying close attention to my body and thoughts mile-by-mile. I was slated for 12 this weekend and planned on running on Friday at 9:30am with Jessica. Unfortunately, business/phone calls got in the way until 4pm. Knowing that running over the weekend was going to be difficult because of my work schedule, I took Nike's approached and decided to "just do it".
I laced up my sneaks, put on my brightest lululemon gear (purple crops and an orange top), downloaded a few new songs (Please Don't Go by Mike Posner) and headed out the door by 4:45pm. This isn't my typical approach to a longer run. I usually run first thing in the morning so I paid attention to what I was thinking and how I felt during the run.
Here's the breakdown, aka 'anatomy', of my run:
Mile 1 - perfect weather, happy to be running
Mile 2 - feet hurt a bit; was this the best idea after sitting all day??
Mile 3 - checking out Red Hook; finally in the groove; fastest mile of the run
Mile 4 - catching the wind at the Brooklyn Bridge Park; pushed through with my new tracks!
Mile 5 - running through Dumbo; a bit slower b/c I took the scenic route down the cobble stone streets. Body is feeling good and strong.
Mile 6 - heading onto Flushing Ave; psyched to be half way done!
Mile 7- decided to turn around, mentally couldn't handle the view along Flushing anymore! Stayed exactly on pace for mile 6&7=happy!
Mile 8 - starting to feel my old nagging knee injury. Slowed down a bit to see what happens....
Mile 9 - slight uphill for 1/4 mile + knee pain, ugh...feeling this run; am I going to make it?
Mile 10 - stopped for water at BK Bridge Park & stretched out my legs. The break was just what I needed; got back on pace & felt strong.
Mile 11 - Finished up the park, a little beat up after a fast 10th and 11th mile; ran up the hill and decided to stop at 11.5.
End - 11.5, feeling happy and without knee pain. Solid days work: 1:37 for 11.5 miles =8:30 pace
While I didn't achieve my mileage goal, I achieved my goal of paying attention (and honoring) my body. Not all runs go as planned so breath deeply and enjoy the moment (or miles)!
Get Out and Group Run
Carried out at a conversational pace with a group of runners from diverse athletic backgrounds and interests, a group fun run reminds you how entertaining and engaging a run can be. A group run offers a chance to share personal experiences, goals, favorites jokes, vent about your day, learn something new and fascinating or just listen. Additionally, it’s a great way to force yourself out of your running routine and find inspiration in unfamiliar views and new areas of town along a brand new running route. Often times, it’s over before you know it even started.
Leading the last two Wednesday run clubs out of lululemon’s soho store was a perfect reminder why we should all value the occasional group fun run. With beautiful weather and a wonderful, outgoing group both evenings, the runs felt more like happy hour than five-mile runs along the Hudson River.
Although I thoroughly enjoyed my time during both runs, the most rewarding part came at the end of last Wednesday’s run when I met up back up with one of the runners in our group. Her huge grin said it all. For the passed month, she was struggling to find motivation to break out of her three-mile rut on her Brooklyn runs. It turned out that a venture to the West Side Highway with us was just what she needed to find the inspiration she was looking for. Feeling fresh and reinvigorated by the new scenery, she finished 5-miles with ease and couldn’t wait to get back out there the next day. It was as if there was a whole new runner standing in front of me at the end of the run. Way to go, girl!
So, take some time to slow down and smell the roses. Once every week or so commit to a group run on the other side of town or where you might not know everyone. There are amazing people with incredible stories and wisdom to share and there’s no better place to meet them than outside on a beautiful day.
