Motivation Monday - Night Running

Yesterday was the first day the time change really hit me. I went into yoga class in daylight, at 3:50pm, and left in darkness, a little after 5pm. I felt like going to bed immediately and it reminded me how vital it is to be seen by drivers. It was really hard to see people, in black jackets, crossing the roads. It's even harder and scarier when it's a runner - who is moving much more quickly than pedestrians.

I'm not the best in the morning, thus, i prefer to run in the evenings. It helps clear my head and reduces the stress from the day. However, now that it's dark at 5pm, I need to dig out my reflective gear so I am safe while running through the streets. I recommend wearing reflective gear and a flashing tail light. We have a Nike hat that is crazy reflective (but not warm) and a jacket with a reflective area on the front and back. We also have running tights from lululemon athletica with reflective areas on the legs. One piece that I've recently added is a flashing tail light (kinda like a light you'd see on a bike). I have to cross a lot of streets to get to the trail that I like and I don't want to take any chances. The reflective gear and the tail light combined with me being more aware (not listening to music) ensures that I am safe while runing in the dark.

Most major running brands offer reflective clothing. They are expensive however. If you don't want to make that type of investment, consider a running reflective vest. You can put it over any top or jacket and be seen up to 1200+ at night.

Enjoy the night runs and be safe!

Marathon Reflections

I completed my 12th maraton on Oct 5th. I use the word "completed" because I am thrilled to have finished it. I'm battling a weird hamstring injury, I moved and changed jobs about 6 weeks before the marathon. My mind was not in marathon mode! I wanted to attempt the race because you never know what's going to happen on marathon day. I set 3 goals and I told myself that it's okay if I don't finish -I didn't want to risk long term injury.

I spent the week before the race resting and icing. I foam rolled, I got a massage and I gave my hamstring a lot of TLC. It was feeling better but the nagging sensation didn't go away. I wasn't sure my hamstring would last 26.2 miles.

Race morning arrived and my friend and I got to the start, hugged and wished each other luck. This is the first race I've ever started thinking I might have to bail out. I hooked up with the 3:30 pace group and hoped to hang on to that time. My training runs put me at a faster time but my leg wasn't making it through long distances so I decided to back off early.

I felt good until mile 11.5. At that point, we got stopped by a train (yup! only in Portland, Oregon will your race be stopped by a train!) and then began a slow, gradual hill. It's one of those where you don't quite realize you are on a hill until you see it on a map. My hamstring did what it had been doing at mile mile 15-18 in my long runs - just kinda stopped working. It doesn't seize up, cramp or feel sore; it feels like I'm running in mud.

At this point, I didn't think I was going to finish. I kept giving myself distance goals - just get to the bridge and then you can stop; just get to mile 18 and you can stop. Just get to mile 21. Jessica jumped in with me at mile 21 and helped me push through those last 5 miles. They were slow but i kept plugging along. I had to let go of my ego and say, I'm happy and proud to finish this marathon - regardless of my time.

The fans, especially my fans, motivated me and helped keep me going. I am so happy that I finished; that I didn't quit and kept plugging along. In my situation, I knew my hamstring and the sensation well enough to know that I wasn't causing more damage. If I felt that I was going to strain my hamstring and cause more damage, I would have stopped. Having support and "coaches" surrounding me with encouraging words helped push me through my mental barriers of "I can't keep going".

I learned a lot more from this marathon than the marathons when I BQ'd or PR'd. I learned that it's okay to change your goals and sometimes a finish is the best thing you could have ever imagined.

Fall Marathon Guide

by Elizabeth Eckhart

While some may associate cooler weather with indoor workouts, distance lovers know that fall is actually prime time for running a lengthier workout. Which is why many of the world’s top marathons take place between October and January. Besides that cool autumn breeze being safer for runners − some oddly warm fall days in past years have had catastrophic results − committing to a end of year marathon means your summer workouts are driven by a tough but worthy goal. Plus, once you’ve finished, you can feel free to indulge in a slice of pumpkin pie, or any other holiday treats that are sure to come your way. Below, we’ve picked out some of the most fun fall and winter marathons. If you’re not participating in any this year, be sure to check in on the races − most sports packages will cover the major marathons (click here for channel info). Then, start planning your own marathon outing for the 2015 season!

Bank of America Chicago Marathon: This famous marathon has been held annually for an impressive 30 years, and will be taking place this year on October 12th. The race is capped at 45,000 registered runners, a number that is generally reached well over half a year before the race day. Since it’s a city marathon, Chicago’s course is flat and fast, meaning that many record-setting times have occurred on the cement terrain. Moses Mosop of Kenya won the 2011 race, setting the record at 2:05:37, and Liliya Shobukhova of Russia has clocked in at 2:18:20 (although her credibility as an athlete has been called into question).

Polar Circle Marathon: If you’ve never been to Greenland, participating in this marathon will show you that the country is most decidedly not green − at least not where you’ll be! This is one of few arctic races, which prides itself on polar landscapes and ice sheet ground. The course takes place primarily on a gravel road (though chances are the road will be hidden beneath a few layers of snow) in Kangerlussuaq, Greenland, just north of the Polar Circle.

TCS New York City Marathon: Like Chicago’s course, New York City shows off some stunning skyline views and a variety of the cities interesting neighborhoods in all five of the boroughs between the start and finish lines. The first Sunday of November is always “Marathon Sunday,” when over 2 million New Yorkers head out to support the athletes attempting the race. The race attracts over 100,000 applicants, of which 45,000 are chosen based on qualifying times, charity support, and lottery.

Marathon Des Alpes: This marathon, also known as the French Riviera Marathon, is a race which has shockingly only been held for four previous years. This year’s fifth event, however, has already surpassed an impressive 12,000 runners who are registered and willing to run through the famous seaside towns and gardens. Besides picturesque villages, runners will also be delighted to see the Nice Phoenix Park, filled with peacocks, ostriches and even exotic fish. They will also run past the Mediterranean Sea, the chateaux and villas of Cap d’Antibes, and much, much more!

Bagan Temple Marathon: “Adventure Marathons”, such as the Polar Circle Marathon, offer some of the most unique and stunning views, and the Bagan Temple Marathon is no different. This race is in central Myanmar, within the ancient site of Bagan, which is home to more than 2,000 temples. The course also winds through smaller villages, offering a look into both the ancient culture and current lifestyles of Myanmar residents.

Honolulu Marathon: Though the Honolulu marathon takes place on an island in the middle of the Pacific Ocean, it is still one of the ten largest marathons races in the world. The race attracts 25,000 annual runners who are led around a volcanic crater, Diamond Head, and Kapiolani Park. Runners will also run by Iolani Palace and Kawaiahao Church - two of Honolulu’s proudest tourist attractions.

No matter which marathon you choose, local or international, lace up your shoes and complete that training, since it won’t be long before the chill air turns too brisk even for the most dedicated athletes!

Marathon Spectating 101

 by Jessica Green
The 2014 Portland Marathon is this weekend which means one Hot Bird is getting ready to race while the other is setting up her cheer strategy. The other day, a friend asked me, "What can I do for [our friend]" who is running the marathon this weekend? That same day, a client told me about how excited she is for her family to be able to come out and support her on race day.  Both of these comments got me thinking about how to be the best supporter to those who are giving it their all on race day. Here's what I came up with.   

Rule #1. Respect the effort. Acknowledge the upcoming race and how much effort your friend or family member has put in for many months for this one particular day. Runners want/NEED to get excited for their race day and what better way to do than by hearing how excited someone else is for them.  

Rule #2. Show up and cheer your heart out! This is so incredibly valuable to runners. There is nothing like knowing your friend or family is waiting for you at mile 19 to help get you through earlier troublesome miles. Bottom line, your cheering makes a HUGE difference. 

 

Rule #3. If you said you are going to be cheering, don't you dare flake. There's nothing worse than planning to see someone at a certain point in the race and them not being there because, oops, they didn't realize you were counting on them. 

Rule #4. Communicate ahead of time where you will be. This includes a specific point on the course and a specific side of the course.  Most likely, it's the runner that will find you if it's a crowded race, so they need to know where to look. 

Rule #5. Cheer for everyone. Your runner isn't the only person running that day. Since you're already out there, go ahead and cheer everyone else on. We don't care that we don't know you, we just love to hear you cheer. It gets us fired up!

Rule #6. Flair is fun. The Hot Birds LOVE their signs. For bonus points, make one sign for everyone and for your runner(s). You can always reuse them too. 

 

Rule #7. Avoid the crowds. Some of the hardest miles in longer races are the ones with the least amount of spectators along the course. These places might be a little bit harder to get to, but it's worth the effort for your runner. The other option is to park yourself somewhere in the second half of the race when your runner might need your support the most. For half marathons, we love mile 10. For marathons, mile 19 or 20 is good.  

Rule #8. Avoid saying "you're almost there" or telling runners how much further they have to go. We know exactly how far we have left and it might not feel like we are almost there even if there's only 1 mile left. Instead, just tell us to crush it or that we're looking good. 

Rule #9. Check for road closures. Make sure your spectating plan isn't spoiled by unforseen road closures. Check the race website the day before for road closure information and plan accordingly. Also, plan to arrive well ahead of your runner, so you don't miss them!

Rule #10. Congratulate your runner. Regardless of the outcome, your runner trained hard, showed up on race day and hopefully crossed the finish line. They want to talk about it. Let them. Congratulate them even if you couldn't attend the race. 

For all you runners out there, don't forget to thank everyone around you for supporting you through your training and on race day. 

How to Taper Effectively

by Meghan Reynolds

The reason behind tapering before a competition is to be as well rested as possible in order to maximize your potential on race day. This is not a rest or recovery period. Instead, these 2-3 weeks are when you reduce miles while maintaining intensity. If you are tapering for a marathon, plan to run about 30% less from your peak mileage 3 weeks out and about 50% less 2 weeks out from the race. While the miles decrease, your intensity doesn't. We recommend you run several race pace runs (especially, if you are going for a PR) and tempo runs during the taper. Don't slack on these runs, they are what will get you to the finish line in your goal time.

Use those last few long, weekend runs as race pace practice. We recommend running 13-15 miles 2 weeks out and 8 miles the weekend before your race. During each of these runs, aim to run 4-8 miles at race pace. During the week (3 and 2 weeks out), run 15-20 minutes at tempo pace (only 1 time per week). These runs get your body use to that pace and will help you mentally as your body fatigues later on in the marathon.

Taper time can be hard for many athletes because we are so used to filling up our time with running and marathon training. This is a good time to refocus on sleep and eating well, or watch that DVD series you've been meaning to start or read a book you've had on your list. Keep yourself occupied and enjoy the extra time. Don't fret about the miles or what other people are doing. Avoid looking up blogs or articles about training or taper time as well. You don't want to freak yourself out! We recommend unplugging a bit the week before your race; go to bed early, shut the TV off, turn the computer off and leave the phone in the other room. Allow your body and mind to rest.

In the end, it's about trusting your training and staying positive. Believe you will do great and you will have a great race.

Slow Down on your Easy Runs

Stop looking at the watch during your easy runs and start thinking about whether you are running slow enough. An easy run should be conversational and a pace you feel like you could run forever at.  

While reading Matt Fitzergerald's new book, "80/20 Running: Run Stronger and Race Faster by Trainig Slower" to review on Diets and Review's website I was reminded that most of us run our easy runs wayyyyyyyy too fast. During training, when a workout calls for an Easy Run or a Recovery Run embrace the slow, comfortable pace and stop trying to push the pace boundary.  SLOW runs are just as important, if not more, than your speed work.

It might be hard at first to break the habit of pushing it a little more than you should on easy days, but with a little bit of dedication and focus, easier, easy runs might be just what you need to get that spring back in your legs.  

When marathon training is hard...Really hard

by Meghan Reynolds

I haven't written about my training in a while for a number of reasons: 1) I moved, 2) I started a new job, 3) my training has sucked. Yup, sucked. I haven't been hitting my mileage or my times. My legs feel like they are full of lead. There's no acute trauma or reason for this pain, instead, it's built up over a few years of not treating my legs to the time off or rest that they probably needed. I had a really bad skiing accident in Dec 2012 which lead to a lot of trauma on my left hamstring. I let it rest but proably not enough and I think I've been compensating since. My hips are not aligned and because of that, I have started to compensate in my stride.

This realization (coming after talking to PTs and massage therapists) is making me look at my marathon on Oct 5th very differently. I am going to start the race but I am going to listen VERY closely to my body and heed its warnings. If I have to slow down or stop, I'm going to do just that. It's tough having to adjust your goals, especially after working really hard to meet them, but I believe it's the best course of action for me - physically and mentally.

I will be racing on Oct 5th but it might not be for my 3:20 PR; it might be for a finish. I have 3 sets of goals and I will be happy to meet any of them. What I'm learning throughout this process is the importance of setting goals and being able to adjust them; life is in constant flux, thus your goals should reflect that.

Returning to the Trails After Pregnancy

By Jessica Green

It seems crazy to think back to this time last year - I had just given birth to my daughter and was in major recovery mode. At that time, all I could dream about was getting back on the trails in Forest Park, but I knew there was specific work to do before I laced up my running shoes and hit the trails hard. I knew this mainly because I am lucky enough to work with fitness professionals and therapists who taught me how to return to running the right way postpartum.

With targeted strength work, expert advice and a lot of patience, I'm running stronger and faster than I have in years. This week alone I hit the flat trails for speed, the hilly trails for a mid-distance run and am looking forward to a 20-miler this weekend which will include plenty of undulating trails. In the last month, I finally feel like I beat pregnancy!

A dear friend and amazing Pilates instructor, Frances  Darnell, once told me that it usually takes her clients about a year of hard work to feel comletely like themselves again after pregnancy. She was right in my case. She also had a lot more to say in the article that I wrote in this month's Trail Runner Magazine, "Hitting the Trails After Pregnancy." 

To all moms and moms to be, I highly recommend taking a look at the advice Frances and others offer in this article as you begin thinking about starting to run again after your pregancy. Here's a glimpse at the article if you don't have access to the magazine:

2 Great Alternatives to the Track

 by Jessica Green

Whether you have access to a track should not determine whether you are able to complete your track workouts during marathon training.  Certain workouts are designated for the track because a track provides precise, quarter-mile distance markers and a flat surface perfect for uninterrupted running and accurate feedback about your pace and times. Unfortunately, it’s not realistic for a lot of people to get to a track once a week for their track workouts. For some, it’s because a track is not nearby, and, for others, it’s because the thought of running around a track is very unappealing (to the latter, I recommend training in a group at the track - it's much more motivating).

Whoever you are, if you can’t get to a track, try these two alternatives to the track to get the most of out of your designated "track workouts." 

(1) Find a flat pedestrian path or trail with quarter-mile markers.  Most track workouts can be broken down into quarter-mile distances such as 400s, 800s, 1200, 1600s, etc.  Many cities have running paths with distance markers.  With the distances all marked out, all you need is a timer to track your workouts.  If your city doesn’t have a path with distances marked out, don’t be afraid to bring some chalk and make your own during your warm up.

(2) Set up your GPS watch to auto lap at .25 miles rather than 1-mile. This works well when you can’t find any distance markers. Plus, it provides you with your quarter-mile splits during longer speed intervals. This is important because it allows you to monitor whether you are running at a consistent pace or starting out slow and finishing fast or vice versa. 

Marathon Training - Week 8 = Speed

by Meghan Reynolds

Half way through marathon training and I'm feeling good. This week was all about speed and yoga. Since I'm on a bit of a vacation until my new job starts at the end of August, I'm using my days off to check out yoga classes and get everything ready to move.

On Monday I did an easy morning run along the waterfront with Liz. I then did an easy yoga class at Core Power Yoga. I felt great after the yoga class. As you all know, my hamstrings are really tight and finally getting into a yoga class showed me just how tight - I could barely get my fingertips to the floor! I had to bend my knees a lot. This is unusual for me; I use to be able to get my palms flat on the floor.

Tuesday, Jessica and I met for a track workout. We did 6x800s. It was hot but a great workout. I completed all of them in my pace zone. It was tough but I did it. Jessica did a cruise workout and stayed behind me which was great because I got coaching and she gave me some insights into how I run repeats.

Wednesday was my cross training day and I did 2 yoga classes. It was great and I felt so much better when I woke up on Thursday morning. My hamstrings were sore but not tight. I did an easy run to Grant Park where I babysat Lucia while Jessica coached. We are working on getting Lucia to run (just kidding, she's working on walking first!)

Friday was my race pace run. We did 6 miles at 7:30ish pace. It was a tough workout. I'm planning on doing 3 more before the marathon, building up to 12 miles at race pace. My race pace is going to be a hard one for me - it's a bit of a stretch. Saturday was yoga and Sunday was a 4 mile run with 2 miles at race pace thrown in - just for the hell of it.

On to week #9!

Raising the Barre

Today, Coach Bex talks about her cross-training and why she has incorporated barre classes into her training. Have questions for her? Email her: Bex@hotbirdrunning.com

I regularly get asked by clients what they should do on days they aren't running. Cross-training is an essential part of the training process, and should not be neglected. While the answer "anything but running" is true, it's also not very specific. Strength training is important, and I also try to incorporate spin and yoga into my routine, but recently my favorite cross-training activity is barre. A Pure Barre studio opened up in my neighborhood a few months ago. Having never taken a barre class before, I didn't know what to expect. What I found was 55 minutes of tiny, isolated movements focusing on individual parts of the body, and a crazy soreness to follow the next day. I was hooked. I signed up for an unlimited month and fell in love. That was during my off-season. These days, while training, I like to hit a barre class 1-2x/week.

One thing I like about Pure Barre is that it is low-impact. Barre classes combine elements of pilates, ballet, and yoga along with an arm workout with light weights. This means that I can take a class on the same day as a shorter run, as it won't stress my body too much. It's especially good for core work. Runners often neglect the strength aspect of their training. Barre classes are a great way to get in the strength work and feel graceful while doing it. Plus I always like being in a class, the instructors motivate you to push yourself and embrace your strength. I highly recommend looking in your area to see which barre offerings are available to you!

Long Run Tips

Long runs aren't your typical "head out the door and run" activity.  Unlike shorter distance runs, any run lasting over 90 minutes should include a certain amount of advance planning, taking into consideration things like safety precautions, nutritional and hydration needs, weather conditions and transportation needs. To avoid disaster during a long run, check out our top things you should know before you go.

The primary purpose of your long runs is to build up time on your feet. In other words, build endurance by challenging your body’s ability to run for long periods of time.  Although the most important aspect of these long runs is plain and simple - log the miles, there are a few key considerations to take into account if you want to get the most out of this type of training run:
 
1) Race Pace Practice: Typically, you want to run 30-90 seconds per mile slower than your goal pace or race effort during your long runs. If you are training for specific time, inserting a few miles at your goal race pace in the middle or end of your long training runs is a great way to mentally and physically prepare yourself for what it actually feels like to run your target pace after an hour or two of running.  A word of caution – don’t be discouraged if race pace feels tough. Additional training, taper and adrenaline will help you on race day. Instead, focus on your ability to hit your target time and maintain it consistently for a few miles.
 
2) Hydration & Refueling Strategy: Use your long runs to practice your race day hydration plan. Too many people get sidelined with stomach cramps and bathroom issues as a result of too much or too little water on race day. Check out how frequently water is offered during your race and practice drinking at similar intervals during your long runs.  On your long training runs, we recommend drinking 4-6 ounces of water every couple of miles. If running over an hour, your body will want more than water. Include 30-60 grams of carbohydrates (150-250 calories) per hour during any run longer than an hour. This may include sports drinks, gels or energy bar. Feel free to ask us for refueling recommendations.
 
3) Dress Rehearsal: Use your long runs as dress rehearsals for the real deal by wearing clothes and running accessories that you plan to wear on race day. Longer distances bring out chaffing in new, and often unforeseen places, so it’s best to get familiar ahead of time with what works and what doesn’t. You can also do this for your pre-workout meal prep!

Marathon Training - Week 7

by Meghan Reynolds

I'm almost half way through training and feeling strong. I did my leg strength work 2 times this week and it's making a difference. My hamstrings are still sore but not like before and they recover much faster.

I had to shift my training days (once again) because of a 3 day trip. I did a fun, fast 7 miler on Monday morning along the waterfront and a 9 miler on Thursday morning. My 9 miler included 2x1 mile repeats and coffee with Jessica and Lucia.

On Friday, I did an easy 4 mile run and then timed Jessica and Marie in the Dual Duel - a crazy, fun 10 mile race on a track. Each team member runs 5 miles but in 400 meter increments. I ran it last year and loved it. Of course, you hate it on laps 13-16 but it's amazing to do and you come out feeing strong. I couldn't find a partner so I said I'd time it.

On Saturday, I went to Multonmah Falls and hiked to the top. It was a pretty steep hike but worth it for the views. Jessica, Marie and I met on Sunday morning for our long runs. We ran in Forest Park and focused on minutes run instead of miles. Marie reminded us that 15 miles in Forest Park on the trails is very different than 15 miles on the road. Her approach is to focus on minutes so that you are getting the same amount of time on your feet (as opposed to more when running trails). We did a fun route that I hadn't ever done before. Those girls are fast and they pushed me which was great. I ran for 2.5 hours and needed a nap!

Melting away our running aches and pains

by Meghan Reynolds

No matter how strong I am, how in shape I am or how much yoga I'm doing, I'm sore - A LOT! I sometimes feel like my hamstrings are made of lead. This feeling has been increasing over the past few weeks as my miles have ramped up and I'm doing track workouts. The soreness and pain diminish pretty quickly after running, it rears its ugly head during my runs. This has happened before and through trial and error, I discovered what relieves this soreness and pain (besides total rest): strength exercises and the MELT METHOD.

I still do yoga, foam roll and stretch but the combination of strength and MELT have relieved my body of so much soreness and pain, it's like a miracle. Seriously. Below details what I've been doing and why it helps.

Strength exercises - these exercises specifically target my hamstrings and glutes. I need to build up strength so they don't fatigue as quickly and are less prone to injury.

Bridge Lift and Walk

Single Leg Bridge Lift

Clock Lunges

Glute Press Up

Single Leg Deadlift

MELT Method: I use the actual MELT balls but you can use a tennis ball and golf ball. I do this after every run and in the mornings if my feet feel cranky. The reason MELT is effective for hamstring and glute issues is because the technique addresses dehydration. We have connective tissue all over our body, and in its simplest form, is what holds our muscles and organs in place. When this tissue is dehydrated, it doesn't move as well. When you bring back fluids to the tissues, you feel better and your body moves more easily. Check out this example of a 3 minute foot release from the MELT Method founder. Sometimes I just roll my feet on the large green roller (you can use a frozen water bottle). Do this for a week and I promise, you'll feel the difference.

Marathon Training - Weeks 5 & 6

by Meghan Reynolds

Track is back in my life. It's been awhile since I've done consistent track workouts and wow - those workouts are hard! Week 5 was a tough week because it was after the hilly half marathon and my body was fried. I recouped, slept a lot and had a lot less to worry about in my life so my runs were better. Monday was an easy recovery day, Tuesday was track and it was rough, rough, rough. I couldn't finish one of my repeats. The rest of the week was fine, did a spin class and but didn't do any strength besides core work. My hamstrings are really tight so I need to go back to doing MELT Method on a weekly basis and fitting in a yoga class.

On Saturday, Jessica and I met for a run. We did 10 miles in Forest Park which was awesome. First, it was great because we were back doing long runs together and secondly, I felt pretty good. The last 1.5 miles were hard but I survived.

This past week was a great week for me and running. I had some great runs by myself, a great track workout and an awesome long run. Jessica and I did a killer track workout: 2 x 1200, 2 x 800 and 2 x 400. It's a great track workout to test your pacing. We were both happy with our times because they fell on the faster side of our training range and because we were consistent. (I was NOT consistent the week before!) My long run was great as well. I ran 4 by myself and then met Jessica for 12 miles. We ran up Terwilliger and back down. Our last few miles were our fastest and we felt great. I also did 2 days of lower body strength work. I'm recommitting to strength because my hamstrings need it and my body feels better and more supported. I'm doing a lot of bridges, clamshells, backward lunges, side lunges, squats and dynamic movments to support my hamstrings.

I'm looking forward to week 7 which brings more track, an 18 miler and a long midweek run with race pace miles.

Best Relay Race in NYC

Ahhh, The Battle of Brooklyn. What's not to love about running in a local, light-hearted, relay race with a couple of buddies on a Sunday morning. Run HARD for one loop around Prospect Park, cheer on two of your friends while they do the same and then grab breakfast and a mimosa after a job well done. You can also elect to run three loops on your own, if that's what you prefer. Personally, I love the chance to run hard, cheer hard and then celebrate together. Either way, don't miss out on my favorite summer event in Prospect Park - this just arrived in my inbox this morning:

Shoe Review - Asics GEL-Electro33

by Meghan Reynolds

Asics provided me with a complimentary pair of the GEL-Electro33. All opinions are my own. 

I love testing out new shoes because clients always ask me what shoes to buy or which shoes are the best for marathons, half-marathons, racing, people who need arch support, people who pronate, etc. I don't really know that much about the different brands, I just know what works for me and why. I encourage clients to find their local running store and talk to the associates. Jessica and I have found our favorite shoes thanks to the good folks at Urban Athletics in New York City. One of their associates worked with us for about an hour to figure out the best shoe for our feet. Asics were always on my list to try on when I was buying new shoes but I never ended up buying them. The biggest reason was because other shoes just felt a bit better. Jessica loves Asics.

So, when Asics contacted me and asked me to test out the new GEL-Electro33, one of the first lightweight, flexible shoes with pronation support, I said yes. We all have our tendencies when we run and mine is pronation. I've worked really hard to improve my foot strike and stride and have very few injuries since changing my foot strike. However, when I'm tired, and especially during a long run, I fall back into my old ways of running. 

I've run in the GEL-Electro33s a few times now; a couple of 3-4 milers and a 7 mile run. They are lightweight and definitely help pronation (it's now something I pay more attention to when I'm in my other shoes). I'm not sure how they do it but it works! The shoe is lightweight and comfortable. I did get a really, really bad blister during my 7 mile run. I've had this problem before with some other shoes as well (from different companies). I haven't had a problem since and they were comfortable as soon as I put them (one of my tests). I was my normal size (half a size up). I would recommend the Asics GEL-Electro33s to people who pronate and want more support.

Are You Strong Enough for the Track?

By Jessica Green

When long distance runners think about track workouts some of the first things that probably come to mind include tired legs, overall fatigue, strong core, mental games and speed. Funny enough, while completing our first track workout of the season, my upper body was the first to go. Halfway through the workout, my upper back and arms were TIRED. This was a reminder of how important upper body (not just core) strength is for long distance runners.

As you run, "the arms counterbalance the motion of the legs" (opposite arm and foot move together). The swing of the arms also helps the upper body move forward so your legs aren't doing all the work. As your pace increases, your upper body work increases to keep up with your legs and your speed. As a result, you recruit more strength out of your upper body at faster speeds (this is why I felt my weakness my first track workout). Similarly, over longer distances, a strong upper body is essential as it helps maintain good running form when fatigue sets in. 

To help your arms be able to keep up with your legs on the track and improve your core stability on your longer runs, add the following upper body exercises to your routine a couple times a week:

(1) Renegade Row

(2) Tricep Dips

(3) Pushups

Marathon Training Week 4 - Highs and Lows

This week was a long one because of work, life stuff. It brought a low point and then a very, very high point (more on this later...) and then I repeated that pattern during my Sunday half marathon. My Monday run was a great one along the waterfront until I got a blister at mile 3.5. It was a 7 mile run so I had to get back. I haven't gotten a blister in a year and the last time was when I wore a pair of Saucony's (after wearing Mizuno's for 3 years). This pair, the Asics Gel-Electro33's are great because I slightly pronate but my foot was having none of it past 3 miles! I was able to continue running all week and it healed quickly.

I signed up for a half marathon with some girlfriends a few months ago. We thought it'd be a fun activity for us and there was the added bonus of wine tasting at the end. It was the first half marathon for one of my friends and I trained her. She did an awesome job - followed my plan to the T!

I was using the race as a training run because it was a hilly run. I had NO idea how hilly it really was. It was kinda ridiculous! There were over 10 hills and most of them were so steep. My body hates hills! I definitely need to go back to the hill repeats that I use to do. I finished but it was the worst half I've ever run. I stopped and helped a woman who fell, I stopped and talked to a friend who came to cheer us on and I was texting with my boyfriend during it. It was pretty funny but it definitely put my hill running ability into perspective. I'm committed to hill repeats now!

It was a great lesson in not giving up and a huge reminder how mental racing is. I had to talk myself through many of the hills. Don't give up - even when the situation sucks and the hill seems insurmountable! (There's always wine on the other side!)

Motivation Monday - Week 3 of Marathon Training

Week 3 brought my first hot, sweaty runs and hiking as cross training. Monday was an easy 5.5 miler, Tuesday I did 3 miles and the Hot Bird Running workout. Wednesday was our last Forest Park trail run. It was another hilly one! It was a great way to end the series. I felt much stronger than I have in past weeks.

Friday, I woke up and ran 14. Friends joined me for 10 of those miles which was great and needed! It was hot! I was doing great and keeping the pace to a nice 8:05-8:10 until about mile 12 when I started to slow down. By mile 13, I was down to about a 9 minute pace and looking for water. I've found that my body is just kinda done about 1 mile before my long runs end. Going to have to fake myself out in future runs!

I stretched, used my Tiger Tail roller and had a great day walking about Portland and eating well. I was ready for bed by 11pm that night though!

Saturday, I went to the coast and hiked Neahkanie Mt with some friends. It was a beautiful hike. Jessica was down below running with her Dad and baby, Lucia. We met up after for some drinks, food and a little smashball on the beach. 

Week 3 was great - I didn't do everything on my plan but I felt pretty strong and ready to tackle week 4 and the half marathon on Sunday.