What do you need to be a runner?

So I hung up my first pair of "real" running shoes today.  I couldn't believe it.  They had 400 miles on them and they had seen better days. 

Wait, what?

I've run 400 miles? 

Holy Shit!

Go me!

Sorry, back to the topic at hand ... running gear.

What kind of gear do you need to be a runner?

1.  First and foremost - a good pair of shoes.  Get out your wallet and head straight to a running store.  Not just a shoe store, not Kohl's, really not even a sporting goods store.  A running store.  They will measure you foot, feel your arches, potentially make fun of your socks, and find the perfect shoe for your foot.  Yes, they will cost a little more than your average tennis shoe, but they are so worth it when you aren't getting blisters or a host of other problems you can get from ill fitting shoes.

2.  A good sports bra.  This is almost as essential as the shoes.  The girls shouldn't be bouncing around ... at all ... during your run.  I mean seriously, do you want to help gravity?  I didn't think so.  The running store sells these too, (and I am sure they are fab) but I have been able to find a good fitting one at Target that saved me about $25 bucks.

3.  A good pair of socks - remember cotton is rotten.  I like Drymax, but there are tons of good brands out there.  Just make sure they are synthetic.  And probably you should order them on the internet, they are way cheaper!

4.  A DriFit shirt of some sort.  Doesn't have to be some name brand, mine are from Target, but does need to be made of the wicking material so you aren't drenched in your own sweat after 5 minutes.

Really, that's all that is essential.  There are some other things that are handy, here's that list:

1.  If you have an iPhone or other phone where you can get apps and you run with this device, I highly recommend downloading an app that tracks your run.  We use Map my Run.  A woman comes on however often you program her to and tells you your mileage and pace.  In the beginning, I really relied on this woman to get me through, I had her talking to me every 5 minutes.  Now, she only comes to alert me each mile. 

2.  Body Glide.  This is definitely a nice to have so that you can avoid chafing, but I only used it on and off (mostly because I forget) and really haven't had that big of an issue - some swear by this, so for now it remains on this part of the list.

3.  A GPS watch.  If you have an iPhone, then you don't need this, but if you don't, this is nice to have to keep track of your pace and distance.  They are a bit pricey, so to each his own.

4.  Running ID bracelet.  This isn't on the top list because, well, you can run without it.  But you shouldn't.  You really need to have some form of ID on you, just in case.  No one wants to think about the just in case, but it is a reality, so just be a Boy Scout, be Prepared.

5.  A phone, any phone, doesn't have to be fancy.  Just in case you need to call for help.

Things I tried and decided were a waste of money for me:

1.  Fancy headbands.  I found a brand from target that worked for me and the two expensive ones I bought didn't. 

2.  A running specific water bottle that can be carried.  I hated carrying it as much as I hated carrying a regular bottle of water, so I might as well carry the cheap bottle of water if I am going to carry anything.

3.  Fancy running shorts.  While I like my $30 Nike branded running shorts, they are not different than the $10 pair that I got from Target. 

4.  A running hat or visor:  Neither kept me cool or helped keep the sweat out of my eyes.  Trash.

Things I still want to try or things I haven't needed yet:

1.  Energy chews/gus/jelly beans.  There is so much information out there on running nutrition, that I really haven't been able to process it all.  There is a lot of info about eating something during a workout of more than 1 hour, because your energy stores may or may not be depleted.  I am still sorting through.  These packets are expensive and they come in a million different flavors and I don't want to waste the money until I know more about them.

2.  Reflective Gear:  If you run at night or early in the morning, this should move up to your essentials list.  People are not looking for you, you have to make them see you.  They make all kinds of things from vests to reflective bracelets to tape - you name it, you can probably get it so that it will glow in the dark.  I haven't tried any yet as I try to avoid running in the dark.  I don't need any help injuring myself!

What's on your list of running must haves?  Tried anything you would never spend a dime on again?

Hallie

DVD Review: Yoga for the Warrior

After I took my intro to Yoga classes, I was super excited about yoga.  Unfortunately, there are just not enough hours in the day for me to get to a class every time I want to.  So I have to do Yoga at home, via DVD if I want to keep practicing. 

And I want to keep practicing!

On the recommendation of a friend, I checked out Bob Harper's Yoga for the Warrior from the library.  And it was awesome!  It is definitely a workout -- this is what I call strength training yoga vs. restorative/relaxation yoga.

Here is what I loved about this DVD:

1.  It has a timer!  The DVD is an hour long and in some parts it is very strenuous.  It is so helpful to me so see how much time is left and know I can get through it.

2.  It makes you sweat.  I wanted a workout ... this DVD definitely gives it to you.

3.  They demonstrate the main moves and also show alternatives to make it easier or harder.  This is so important in Yoga - everyone is at different levels, he shows you what to do for your level, whatever it may be.

4.  It doesn't really hurt that he is easy on the eyes ;)

I can't really say anything bad about this DVD.  I do suggest that you have a little knowledge of Yoga first or at least watch the DVD all the way through 1 time before attempting.

Go out and buy it or rent it today!

Hallie

Booty Improvement?

So, I've lunged, squatted, pliéd, stepped up, stepped down, lifted and squeezed.

My quest for a lifted firmer butt continues, but its time for an update. My husband is positive he can tell a difference, but he loves me a whole lot, so he could be seeing things.

I can tell you this, I haven't gained a pound but my pants don't fit the same. Way too tight in the booty area. They aren't tighter in the waist or thighs, just butt and hips. So, something has changed.

Here are the pics....can you see a difference?

Here is the before ...

And the after ...

If not, squint one eye and tilt your head to the left.

 Ok, tilt some more.

See it?

Great.

Bryn

FFF: Jillian Michael's 30 day shred

I enjoy workout DVDs for a change to my routine and maybe to target a certain body part.

Hip hop or belly-dance routines may be fun, but I certainly never assume that I'm getting a real workout. "The Princess" likes to do them with me just for fun.

The strength or toning DVDs are great, but I don't break a sweat. I really wanted a good DVD that would provide an awesome fast paced workout along with some strength training.

I went old-school and tried Billy Blanks' Tae Bo again, but I never really felt like my muscles got any sort of work out. Plus, his biker shorts are a bit too revealing for my needs, and don't get me started on the sweat stains that forms in that area.

Despite positive reviews for  Jillian Michaels - 30 Day Shred I didn't have great expectations.

I couldn't have been more wrong.

The DVD is broken into 3 levels by intensity and each level is 20 minutes long. Jillian's approach is a 3-2-1 Interval method which focuses on strength, cardio, and abs. I started with level 1 and was sweating by the end. That really surprised me because I assumed I would need at least level 2 to raise my heart rate. Levels 2and 3 are more intense, but doable. When I was first trying to lose my remaining baby weight, I alternated between each level daily.

The movements transition at a steady pace and there aren't breaks which was great. In order to expect results in 20 minutes a day, there isn't time to rest!

Jillian gives great explanations of the movements and shows proper form as well as easier modified versions.

My favorite thing about Jillian is her no bs approach to working out. I can imagine her rolling her eyes and reminding me that it's only 20 minutes, so get off your butt and move. Her body is seriously ridiculous so it's great motivation.

I don't use it everyday anymore, but I go back to it when I feel I need a change in my workout. If you want a DVD that you can actually count as a workout, this is the one. I definitely saw a difference after using Jillian Michaels - 30 Day Shred, and if you put in the effort and really commit to the movements, you will too.

Bryn

FFF: Kettlebells

Have you tried kettlebells?

I had heard of them and had even signed up for a class while living in PA, but decided not to go when a coworker told me how hard the class had laughed the previous week at a girl after she smacked herself in the head with her own kettlebell.

I wasn't afraid of smacking myself.

I'm simply not confident that I could watch someone smack themselves in the head and not make a complete ass of myself laughing. At my age, I really should be able to control myself and not point and laugh. But really, it would be hysterical.

Anyway, Hallie had the kettlebells and was kind enough to lend them to me. I enjoyed them and bought my own, and I'm so glad that I did. Kettlebells come in various styles and weights. I have an 8 lb, but will be getting a 10 or higher soon. Some exercises are too easy with the 8 lb.

The kettlebell came with a DVD called "Calorie Burner Workout with Kettlebells" DVD, led by Gin Miller. She is upbeat without being a complete cheese head, and fairly likeable. The DVD is broken into 3 workouts. The workouts are made up of different workouts, but I wouldn't say that they necessarily increase in difficulty. Each workout is about 10 minutes long which is a perfect length of time for me to feel like I have worked a muscle group without feeling like I should be doing something else,around the house. Each exercise works multiple muscles all while keeping your core in mind. Gin Miller also offers variations on each exercise to enable the user to adjust the difficulty level. My favorite feature of the DVD is that while she is performing the exercises they are shown in split screen so that you can really mimic her form.
My arms always burn after I've finished the exercises and they are usually sore the next days which I take as a good sign. Overall I'm really enjoying using the kettlebells and would recommend them.

Before beginning I had watched many tutorials on YouTube and would suggest that any beginner do the same. The kettlebells are swung and one could easily injure themselves if they are using incorrect form or do not stop the momentum of the swing at the proper location.

Bryn

FFF: A New Challenge!

It's called ... are you ready for this ....

The Sexy 60/60/60 for 60 Challenge

A bunch of people on the Daily Mile website are doing it, or have been doing it, I am a little late to the bandwagon.

But hey, better late than never, right?

Here is what the challenge consists of:

A 60 second plank

A 60 second side plank (on each side)
Here is a video link to what a plank and side plank look like from You Tube.

A 60 second wall sit. 
Here is a link to what a wall sit looks like from You Tube.

So, only 4 minutes, you can totally do that, right? 

The catch is, it is for 60 days! 

But you can totally do it! 

Start today!

Bryn is doing it too ... though she does planks more regularly, so she is sorta cheating.

I think we should make her do 90/90/90 for 90 ... are you with me??

We will be increasing the time each week ... by either 5 or 10 seconds, I am not sure which, we will see how hard this really turns out to be!

Leave us a note, let us know you are joining us ... we are all going to need the encouragement!!

Hallie

FFF: Kids and Fitness

We all know the statistics, right?

Aprox. 17%, or 12.5 MILLION children and adolescents aged 2 to 19 are OBESE.

Since 1980, the obesity rate of children and adolescents has almost TRIPLED.

The consequences of this:

Obese children are more likely to have high blood pressure and high cholestrol which are risk factors for heart disease.

Increased risk of type 2 diabetes.

Increased risk of asthma and sleep apnea

Increased risk of joint problems.

More likely to be obese adults.

Not only are they at risk for more physical problems, but they also run a much higher risk of social/phychological problems -- such as poor self esteem, bullying, and discrimination.

*The above information was taken from the CDC Website.

In my opinion, it is my responsibility as a parent to keep my children healthy.  This is not limited to taking them to the doctor when they are sick or making sure all their vacinnations are up to date.  This includes making sure they are eating healthy foods and getting plenty of exercise.  Making sure they are at a healthy weight. 

Your kids already love playing outside and eating healthy?  Great! 

Are you concerned about your child's weight or activity level and need some help?  Try these tips:

On the eating end, I am just going to go all Jillian Michael's on you ... Throw out the junk.  Don't buy anymore.  You keep healthy foods in the house, your kids will eat them.  If you feel the kids need a treat, really treat them and go out for ice cream or fro yo.  If you don't have junk in the house, they can't eat it.  This has always worked for me when I am trying to drop a few pounds.  If there are no Chips Ahoy in the house, I cannot consume the whole bag in one sitting. 

Make sure you have healthy snacks at the ready.  Keep a container of washed and cut up veggies, so there is no prep necessary when hungry.  Apples are a super easy and nutritious snack.  Pair an apple with some peanut butter and you've got something that will fill your kids up. 

Try smoothies - packed with dairy and fruits, this is a great snack that your kids will think is a treat.

Getting resistance to eating the fruits and veggies - let your kids pick them out at the store.  When kids are involved, they are more likely to be open to try it.

Some of the "junk" the kids want can be homemade and ends up being much healthier.  Try making your own granola bars, fruit leather, popsicles, etc.  Again, let the kids help, they are more likely to try it.

We have been doing a lot of blind taste tests at our house lately.  Sometimes kids just don't like the look of something and will refuse to eat it.  So take that option away from them.  I blindfold the kids and have them try 3 different things.  Then they tell me if they like them or not.  We both are usually shocked at what they will eat this way and think this it is fun.

On the exercise front, there are lots of things you can do to make it fun:

Go for a family bike ride or play a family game of kick ball.

Swimming is a sport everyone loves and can really give a good workout.  Or just running through the sprinklers is fun.

Try hula hooping or hop scotch.

Make it interesting - our theme here this summer is 'It's a marathon summer'.  Since the hubs and I both took up running there has been lots of talk about marathons, so #1 was always asking about them.  So that is why we decided to theme it that way.  She is doing 26 book reports, 13 art projects (half marathon), 13 math assignments, and running/walking 26 miles.  We do it a mile at a time.  Once she completes one of her marathons or half marathons, she earns a reward.  For instance, once she completes the 26 miles of running, she gets to play games at Chuck E Cheese.  I am not above bribery. ;)

Figure out what your kids are interested in and turn it into exercise.  Does your son love pirates?  Have a pirate treasure hunt throughout your neighborhood - create a map, hide things along the way.  Have there be some sort of treasure at the end.

Walk around the zoo, the botanical gardens, a nature trail.

Set a good example.  If you are exercising, they will notice and take interest.  You should see both the kids try to do Yoga with me, hilarious and awesome!

Go to the park.

Buy everyone in the family pedometers and have a competition to see who can get the most steps in a given day, week or month. 

The possibilities are endless.
Get out there and get active, we all need to be making an effort to help our kids acheive all that they can.

Hallie

FFF: Training

So, how's that training going, you ask?

Um, yeah, training ... it's going.

Sometimes, real life gets in the way of things like training.

Real life things like taking a trip to California ... where I did get in three runs (including getting up early the day we left to run a quick 3) just not the distances I would have went if we had been home.

Real life things like sickness ... since the California trip, we've all been sick in different stages.  #1 while we were there, hubs and I as soon as we got back, and #2 about 3 days after we got back.  Not fun.

Real life things like ramming your foot into the pedestal of a column in your kitchen and thinking it was possible that you broke some bones.  The good news is I didn't, the bad news is, the next day was supposed to be a long run day.

So training has taken a back seat Real Life. 

You just have to roll with the punches.

I have seemed to have gotten back on track this week though (My running week goes Monday to Sunday).  Here is what the schedule called for:

Monday:  No running.  1 hour of Yoga.  Still have fabulous things to say about yoga.  I really enjoy it.  Will keep it up after these classes with some DVDs.

Tuesday:  Speed Training.  15 minute warm up, 4 X 400 at 8:00 minute/mile pace with 2 mins recovery between, 10 min cool down, equated to 4 miles.  The intervals worked my butt off, but overall, not a super difficult run.

Wednesday:  20 minutes Pilates

Thursday: 4 mile tempo run.  Went fine, though boring because it was on the treadmill.

Friday:  Off day from running, 20 minutes pilates

Saturday:  Long Run Day.  Got up at 4:45 AM to run.  We were headed out of town and it was that or nothing.  Ran 7.2 miles -- the farthest I have ever run!  Just under 10 minute miles.  Felt like I could have gone farther - it was awesome! 

So that is how training is going - I am just keeping at it, one day at a time!  Next week is a challenging week training wise, stay tuned to see how it goes.

Hallie

Choosing a Training Program

How on earth do you choose a training program?  There are hundreds of them out there.  I did a Google search for Half Marathon Training and seriously, there are pages and pages and pages of results.  So I spent an hour going through them. 

Some seemed too easy.  Too easy meaning that I dont' think I would be ready with the amount of miles they were recommending.  

Some seemed to complicated.  Hill repeats, followed by speed intervals, then tempo runs, then ... that was a little much for me.  This is my first half marathon, after all.  Mostly, I just want to finish.

One requirement for me was that there can not be 3 days in a row of running.  I have been running 3 days in a row for awhile and it is killing me.  And I have ended up injured, twice, after doing that, so no more.  Maybe in the later weeks of training, but definitely not the first 6. 

Here are a few I looked at:

Marathon Rookie here

Jeff Galloway here

Hal Higdon here

Cool Running here

About.com here

In the end, I think I am probably going to make up my own.  With a combination of things from each of these plans.  I am also going to incorporate Yoga as a cross training activity.   I am going to start my official training on June 4th.  That gives me 19 weeks till the race.  I realize 19 weeks is way longer than most people officially train for a half marathon.  But I know me.  I will likely have to repeat some weeks to feel like I really mastered the mileage.  Also, we have a week of vacation in there where I will likely run, but it won't be the distance that it should be for training.

As soon as I get my weeks and mileage mapped out, I will be sure to post it.  That way you can run along with me!

Hallie

You can do it!

The most frequent reaction that I get when I start talking about running is, "That's great, I wish I could do that" or something to that effect.  Or, "I've always wanted to be a runner".

Here's the secret ...

You CAN do it!

Before I started, I couldn't run for even 60 seconds straight.  No lie. 

Running 1 mile seemed like something that would never happen.  Forget running 3 miles like the program promised.

But the trick is, you just have to stick with it. 

It's the trick to anything in life really, don't give up. 

That is the hard part.

Because in the beginning, it kinds sucks.  Well, not kinda, it really sucks.

You feel out of shape and tired.  You feel like the goal will never be in reach.

But eventually, it will feel good.

Eventually, you will be able to eat Dairy Queen and not think twice about it, because, hey, you ran 6 miles today.

Eventually, you will love to run because it provides not only great physical exercise, but great mental stress relief, and we can all use some of that. 

So go on ... Try it ... It's Good For You!

Hallie

Setting the Big Goal

Today's post is short and sweet.  It exists solely to announce ...

I have entered a half marathon!

13.1 Miles

At least 2 hours of running.

AHHHH!!!

It isn't till October 7th.  So there is plenty of time to train.

Not sure if that is a good or bad thing.

It's the MO Cowbell Half Marathon. Clever name, no?

As part of entering, they give you a cowbell.  Awesome.

You can enter Here.

Miles 9 to 11 has what looks to be a wicked hill.

Why would they do that?

Relatively flat other than that though.
 
You will likely be seeing lots of FFF posts about half marathon training. 

Maybe you all should start training with me so you don't get sick of the posts.

Or better yet, enter the race!

Wish me luck!

*I made the hubs enter too.  :)

Hallie

Running Terminology

I still consider myself new to running  Sometimes I will be reading different blogs or Runners World magazine and come across a term in a forum that I have no idea what means.  I feel like I should probably know what it means, you know, if I want to consider myself a real runner.  So I set out to educate myself ... and now, I am educating you!  Aren't you lucky?  Here we go, in no particular order:

Split Times:  This is the time it takes to complete a specific distance while running.  Typically, a mile, but can be any distance.  Let's say I ran 5 miles today and someone asked me what my splits were.  I would say 9:30, 9:15, 9:14, 9:09, 9: 00.  These numbers would represent how long it took me to run each mile. 

Negative Splits:  Basically running the second half of a race faster than the first.  Or running each progressive mile, faster than the past mile.  In the above example, I had negative splits.  Each progressive mile was faster than the last.  This is generally the recommended way to run.  Start out slow and save your energy for the end.  I am still working on this, mostly I have it backwards, my first mile is fastest and my last slowest.

Pace:  The rate at which you are running.  Typically given as minutes per mile.

Chip Time:  The amount of time it took you to finish a race, measured by a chip worn by the runner, sometimes in the shoe, other times on the back of the running number.

Fartlek: (no giggling, please, this is serious running business), This one, we are going to take straight from Wikipedia:

Fartlek, which means "speed play" in Swedish,^[1] is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that both aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes.^[2][3] Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.

So, basically unstructured interval training.  Basically, you go out and run hard until you hit the 5th drive way.  Then you recover.  Then you run hard to the next Dairy Queen.  Then recover (and no, that recovery does not include a Blizzard!).  You saw the word unstructured in there right?  Yea, doesn't really sound like me.  I typically do all my interval/speed work on the treadmill.  I love structure. 

Singlet: 

Don't laugh, I knew this was a piece of clothing, just wasn't exactly sure what it looked like.  When I hear singlet, I think wrestling, not running.  And I just couldn't see people running in those crazy one piece things.  So basically a running singlet is a shirt with no sleeves.  Why isn't it called a tank top?  Anyone?  Anyone?  Probably, you won't be seeing me in one of these. 

Tempo Run:  Runs that are run at a very steady pace.  Usually slightly slower than your 10k pace.  A way to build endurance.

Taper:  To reduce your mileage in the two weeks before a big race.  Trying to ensure maximum performance levels for the race.  Done typically for half marathon and longer distances. 

Carb Loading:  It is exactly as it sounds, consuming a heavy amount of carbs in the few days before a race.  For those that recommend this practice, 60 to 70% of calories are recommended to come from carbs.

Glycogen:  Going hand in hand with Carb Loading - this is how carbohydrates are stored in your body.  When glycogen stores are depleted, you fatigue.  See Hitting the Wall.  Carb Loading is supposed to help keep you from hitting the wall.  

Hitting the Wall:  The point at which you are completely drained of energy (glycogen is depleted) and you cannot go on.  Muscles may seize up.  Very painful.

DNF:  A dreaded term in racing, stands for Did Not Finish

DNS:  Did Not Start

PR:  Personal Record

RICE:  Rest, Ice, Compression, Elevation.  Used to treat many injuries.

Speedwork:  Short, fast interval training.  Helps increase stamina.

LSD: This has nothing to do with drugs or anything that happened on a Mad Men episode my husband was just watching.  Stands for Long Slow Distance. 

BQ:  to Boston Qualify.  This particular race has very specific targets you have to hit in order to enter.  You won't hear me throwing this term around!

TM:  Treadmill

C25K:  A beginners running plan.  A great great program, I highly recommend it!

Hill Repeats:  Um, these suck.  Is that definition enough?  It is exactly what it sounds like, running up hill, at a fast pace, over and over and over.  Recovery interval in between.  It is hard, but it does build endurance. 

Out and Back:  A course where you run out a certain distance and then turn around and come home.

Bonk:  Same as hitting the wall. 

In addition to these terms, you should also know your distances: 

• 5K:  3.1 Miles
• 10K:  6.2 Miles
• Half Marathon:  13.1 Miles
• Marathon:  26.2 Miles

Those are the most popular races.  Our area has a 7k, which is 4.3 miles.  I have also seen advertisements for a 50k or ultra marathon.  A 50k is 31 miles.  An ultra marathon is generally any distance over a marathon. 

I hope this helps any beginners out there navigate the world of running.  If you are new to running and looking for some motivation - you should check out dailymile.com.  It is sort of like facebook for exercise.  You friend people who then comment on your workout and encourage you.  There is also a forum for questions and answers.  I really like it.  Send me a FR (friend request!).

Hallie

Booty Update

So, I have seen some improvement, but I've stopped feeling soreness in the morning. I don't need to cry out in pain when I walk to the shower, but feeling my muscles ache a bit is always rewarding. At this stage I think I would benefit from a little structure, and this new plan seem promising because it's already planned day to day. Also, I really don't like disappointing people, so if I imagine that Skinny Ms. created these exercises just for me, there's no way that I would cut corners. I've looked around the site a bit, and plan on trying some of the other fitness plans also. I'll let you know how it goes .

For exercise plan, check out Skinny Ms. here
Bryn

Tales from my first 10k

Official Mission:  Finish the hilly 6.2 miles in under an hour.  My goal was 59 minutes and 59 seconds.

Unofficial Mission:  Beat the pink girls that were running in front of me.  There were two girls that were in front of me most of the race, dressed in matchy matchy pink.  Pink shoes, pink running shorts and pink headbands.  They also had make up on, they looked cute the whole race, and they certainly weren't red in the face like I was at the end ... and because I need something for my brain to do while I run, I decided that I needed to beat them.   But more on that later. 

Because I am a crazy person and even the thought of being late gives me stomach cramps, I left the house at 6:55 am for a race that is 5 minutes from my house and that started at 7:30 am.  You just never know if there will be a parking problem or you'll get lost or have to pee, or there will be an accident and a 20 minute detour.  So I got there at 7:00 with 30 minutes to spare.  And surprisingly, I was not the first person there. :)

One of the best parts of this race ... it was on a community college campus and we got to use the bathrooms inside, no port a potty, yippee!  So, I went to the bathroom ... twice ... did a little light jogging around the parking lot and then listened to my ipod.

At 10 minutes till race time, they had us line up.  At this point, I realized this was a relatively small race (Yea!) ... 274 people ran.  I line up near the back for several reasons. 

1.  I hate crowds and need my space. 
2.  Being passed by lots of people is mentally defeating, I need to be the passer, not the passee
3.  I hate crowds.
4.  I have a hard time pacing myself during a race and didn't want to get caught up trying to keep up with someone who was running a 7 minute mile and burnout before I was halfway done.
5.  I hate crowds.

So lined up near the back.  The crowd kinda mobbed together after the starting siren (siren?  really?  I thought that was weird, don't they use guns anymore??).  Didn't get to start running until a few paces after the official start gate when there was enough space.

Mile 0 - 0.5:  Crowded, crowded, crowded.  Get out of my way people.  Maybe starting so far back wasn't a great idea. 

Mile .5 to 1:  Shoulder doing a weird seize up thing.  In a bit of pain.  Uh, am I going to have to quit before I even hit a mile?  Hell no, keep going.  Also, realize that this course is going to be hillier than I thought.  Flat to rolling my ass.  Notice the pink girls for the first time.  Whose hair is that perfect all the time?  They are a bit of a distance in front of me, but seriously, not a hair out of place.  I decided I want to beat them for all of us that look like we just rolled out of bed and didn't think to color co-ordinate our headbands to our shoes.
 
Mile 1 to 2:  Literally running in a circle.  We just went back through the starting gate and are headed to the dreaded hill I call "The Beast".  Shoulder pain is gone, still moving pretty good.  Breathing is nice and even.  Pink girls pulling ahead, may not be able to catch them.  The map my run app lady has been announcing my times and thus far averaging under a 9:30/mile avg. 

Mile 2 to 3:  Hills, hills, hills.  Or rather, just one big hill.  I have practiced this hill prior to the race.  So I knew what I was in for.  Up to this point, I have been able to run all the way to the peak, but have always had to take about a 10 second break to catch my breath at the top.  Not today - kept going.  Noticing others struggling with the hill.  Happy that I practiced it.  Pulled closer to the pink girls.  Also noticed that I am surrounded by redheads.  Weird.  Two women and a man.  Also, as a funny side note, as I started the hill, Eye of the Tiger came on the ipod.  I kid you not, I totally felt like Rocky! (why I have Eye of the Tiger on the Ipod is whole other post).

Mile 3 to 4:  One really steep decline followed by another incline.  I have ditched the redheads, left them in my dust.  My next target is serious runner guy.  He has all kinds of running gear - a fancy watch, the hydration belt, a running hat.  He definitely looks like he can run.  But I pass him anyway.  Closing in on the pinks. 

Mile 4 to 5:  Really got into my groove and this is probably my strongest mile of the race.  It is flat, which has definitely helped.  Breathing is good, the music is getting my feet moving and I am able to pass quite a few people here.  But the pinks seem to be having an equally good mile and while I am gaining, I still haven't quite caught them.  Starting to think it may not be possible. 

Mile 5 to 6:  Ugh.  As good as the last mile was, this one was a little bit more of a struggle.  The sun has really come out, so it is a bit warmer, which I hate.  But, I am glad that I put sunscreen on this morning, one less thing to worry about.  The group has really thinned out.  At about 5.5 miles, the mascot for the community college is out in the street dancing and high 5ing people.  Don't ask me why, but this somehow gives me a little spring in my step and I pick it back up.  Go me!  I can visualize the finish line at this point.  I can't see it, but I know it is close.  Let's move it feet.  And that my friends, is when I pass the pinks.  Thanks to the motivation by some guy dressed in a tiger suit.  Right near the 6 mile mark.  Wahoo! 

Mile 6 to 6.2:  There is another slight incline up the parking lot to the finish line.  I round the corner to see the clock say 59:17.  Heck yea, I am going to make it -- I sprinted to the finish line and passed it at a clock time of 59:24 ... Official finish time of 59:04!  So awesome to have made it under an hour!

That's my story.  I did it.  And really I wish the Pinks no ill will, I just needed a target and they were it.  If anything they helped get me through the race and I owe them a big thank you for keeping me motivated.

Next week I have a 5k which seems like a piece of cake now.  It is on Cinco de Mayo and they are encouraging people to dress up ... but somehow I am not thinking sombreros are very aerodynamic?!? 

Hallie

Calming the Pre-Race Jitters

So, tomorrow's the big day.  My first 10k!  Am I nervous, you ask?  Yes!  Don't ask me why ... I have no idea.  In the grand scheme of things, it doesn't mean anything - if I don't hit my goal time, the world is not going to end.  I am not competing for a team, so there isn't anyone to let down except myself.  It is not like anyone is going to be watching me either.  When you are out there running, really the only person you care about is yourself.  Yet, still nervous.  So, what can I do to calm these nerves? 

1.  Training- obviously, this is what I have been training for.  All the running I have been doing up to this point is going to help me tomorrow.  I ran 6 miles last Saturday.  I know I can do it.  Thinking about my past runs helps to calm my fears.

2.  Use Visualization - ok, so don't think I am cooky, but this really helps.  There is going to be one particularly challenging part of the 10k tomorrow.  It is about 1 mile in and it is very hilly for about 3/4 of a mile.  I call it The Beast.  I ran The Beast last weekend.  Picturing me, running that hill already, helps give me the confidence to know that I can do it again.

3. Get there early - I am a freak ... seriously, a FREAK about being on time, if I am not early to something, I consider myself late.  Getting there early will help calm the nerves.

4.  Keep it in perspective - It's just a race.  A race that no one cares about but me.  And it is supposed to be fun.  So I am going to worry less about time, more about finishing and mostly about what kind of yummy snacks there will be after the race!

Wish me Luck!  I'll report back next week with the results!

Hallie 

Running Safety

A friend of mine called and related to me a very sad story that reminded me that life is not fair. That life can down right suck. That sometimes there is no freakin' bright side. And sometimes that little bubble you live in where nothing bad ever happens, bursts.  Without giving you all the sad details, I will tell you that it has given me a new soap box issue. Running Safety.

There are so many things that can happen on a run.

You can injury yourself - twist an ankle or pull a hamstring

You could be attacked

You can be bit by a dog

You can have a medical emergency - heart attack, stroke, etc

You can be hit by a car and the driver may or may not stop to help you

The National Highway Traffic Safety Administration reports that from the year 2000 thru 2009, over 4,000 pedestrians* were KILLED in motor vehicle accidents EACH YEAR.  On top of that, over 59,000 were injured EVERY YEAR.  Every year people.  Talk about it being dangerous out there.  And this is just motor vehicle accidents.  It does not include any people who may have had a medical emergency while out running.  *The statistics are not recorded separating runners from any other pedestrians, this is the best I could find - if anyone has something more updated, I would love to see it.

These things make you feel uncomfortable? Good, they should. Now here is what you should be doing to protect yourself:

Stay alert. Be aware of your surroundings. I know this sounds like a no brainer, but you sometimes get into a groove and you are really pushing a half mile goes by and you don't even realize it. Look and Listen for cars, people, animals.

Don't run at night. If you can avoid it. I know our lives are busy and sometimes it just can't be avoided, so if you have to run at night, wear light and reflective clothing. Drivers aren't looking for you, you need to make them see you.  There are tons of things you can wear to make yourself more visible - check out this link.  There are vests, lights, bracelets, there are even slap bracelets - seriously, you know you want one!  Check these things out on the web or at your local running store.

Carry ID. If something does happens to you and you are incapacitated in some way, first responders need to know who you are, when you were born and if you have any medical conditions. They need to know who to contact. I recently bought this fabulous product.

It's called Road ID.  You can see all their products Here .   It is a bracelet that has your name plus emergency contact information on it.  You can also put special medical info on it if that applies.  If you look at the picture, you can see a hint of the silver on the top side of my wrist, that is where this info is.  (I didn't really want to broadcast all my contact info all over the net, hence this picture).  If you don't think you can run with a bracelet on, they have something that goes on your shoe.  I honestly think that no runner should leave home without one of these. Get one. Get one now. Wear it. 

Carry a phone. Yes they are big and bulky and a pain in the ass. Get a fanny pack or get an arm band and get over it. If you are injured and you are able, you need to call for help. Prompt medical attention can make a huge difference.

Run with a partner.

Run with your dog. It's good for both of you.

Take a self defense class. My current knowledge of self defense comes from Sandra Bullock in Miss Congeniality.  SING.  Solar-plex, Instep, Neck, Groin.  I suppose it is better than nothing, but probably I should be finding Bryn and I a class ASAP.  You can most certainly know that we'll blog about it!

Pause at all intersections and look in all directions for cars. Remember, they are not looking for you. They are likely texting, yelling at their kids, or putting on makeup. Stop worrying about your time and worry about your safety.

Don't wear headphones. Ever get lost in the music when you run? Yeah, that's not good for safety. Obviously, you can't hear cars, people, dogs, etc with headphones in. Unfortunately, I haven't done this one yet, it is a hard one, I need the music to keep me moving.  But I am working on it.

Run against traffic and on the sidewalk.  I know that the road is supposed to be easier on your knees, but it just isn't safe.  In a fight between you and a car, the car will always win.  Always.

Vary your running route.  Don't go on the same path at the same time everyday.  There have been cases where women have been attacked after someone stalked them for a few weeks and learned their patterns.

Let whoever is waiting for you at home know which route you are running.  So should they have to come looking for you, they know where to start.  I always tell the hubby as I am living which way I am going and for about how many miles - that way he knows when and if he should start worrying.

Please be safe when you run.  Be alert. 

Have other tips, leave them in our comments section, we would love to hear them!

Hallie

Progress is always hard to see at first

So I have done this workout now 3 times.  I am using 5 pound weights and doing the workout every other day.  Here are my thoughts:

Time commitment:  It only takes about 15 to 20 minutes to do all five exercises.  Not bad at all.  I am doing two sets of the reps recommended on the workout.  And I do them during 'after kids go to be tv watching' so I am not missing out on anything else.

Heart Rate:  Definitely up during the exercises.  I even broke a sweat!

Effort:  This definitely makes me work my arms.  The last few reps in all the exercises definitely burn a bit.  I was slightly sore 24 hours after the first workout. Love it!

Visible change:  Not yet.

Overall, I really like this workout.  I will be keeping at it in the coming weeks and keep you updated.

Have a great weekend!
Hallie

Bottoms Up!

Ok, so it's been a week since I started to focus on the rear end of things. I'm happy to report that I am now sporting a J Lo booty and can no longer fit into my skinny jeans.

Wouldn't that be awesome?

Also, I would be so rich!

I'd totally give you all a free DVD though because you were there for the "before" pictures.

Back to reality and my still very flat posterior. No visible improvement, but I will say that some mornings I can feel a dull burn which I'm going to take as a good sign.

I've been doing a combination of traditional lunges and squats along with the three following workouts. Because I'm ridiculous, I typed out all the exercise moves onto my iPad and assigned them each numbers. Then I let The Princess give me 7 numbers in the morning and I work in those moves either at nap time or after the girls bedtime. This keeps the moves varied and prevents me from doing my favorites over and over. There are some other moves on the list that come from random magazine articles collected over the years ( if I would have put in half the energy actually doing the moves as I put into organizing the folder that holds the ripped out pages, I wouldn't be in this position!). If you would like the list I'd be happy to email it to you. They include higher energy moves and moves with weights.

This first workout targets 3 butt problems. You decide if your hiney is flat, droopy, or ample and then proceed with those moves. I decided mine is flat and droopy, so I do both. Click here to see those moves.

The next is the Katy Perry legs workout. The moves also target the butt...and Katy Perry has a nice one, so I'm doing it. Click here to see the Katy Perry moves.

The third is very basic and controlled moves. I'm a fan.  Click here to see them.

In related news, when my daughter saw the pictures of my hiney, I said " look, Momma's bottom is as flat as a pancake!". Her response? "With syrup?". Yes , baby girl...with syrup.


Bryn

Beginning Running Tips, from a Beginner

Sunday I had my best run ever.  Ever.  Not necessarily my best time ever, though my time was good, but my best run ever.  I felt great.  I wasn't worried about how much farther I had to go.  I wasn't worried about if I was going ot have to walk.  I was just running.  If every run was like that, I would LOVE running.  Right now, I just sorta like it.  I am hoping the more I do it, the more runs I will have like the one on Sunday.  For the record, I ran 4 miles at a pace of 9:27/mile.  And that was after doing 6 miles on saturday.  Yes, I know.  I am not crushing any land speed records, but for me, that is an EXCELLENT time.  I typically run right at a 10 minute mile.

And the key is in these two words  ... FOR ME.  I read this quote on Pinterest and it completely resonated with me:

"It is very hard to understand in the begining that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants to quit"

This (among other things) is why I run.  Because I always thought I couldn't.  Because I always thought that it was one of those things that people that were skinny and in shape did.  But, I was wrong.  And I can do it.  And you can too, if you try!

Know if you are just starting out, that there will likely be a lot of times where it won't be fun.  I may have uttered a few of these from time to time:

"This is torture, why am I doing this again?"

"Why is this so hard, I have been running for months?"

"I hate running"

"Well, that run sucked"

"I am just going to quit, I am never going to be good at this"

But then there are the days like Sunday where it all comes together and you can think of nothing else you would rather be doing, then, it is all worth it!

I still consider myself a novice runner, but here are my top 10 tips that I would pass along to any of you that may be just starting your journey. 

**Please read in David Letterman Top 10 fashion!

The Top Ten Things I wish someone would have told me about Running before I started:

10.  It's going to suck for awhile.  There is just no getting around it.  Especially if you are starting from scratch.  Running is hard.  You are going to sweat.  You are going to be out of breath.  You are going to be tired.  You are probably going to be sore.  But these are all good things that will pay dividends in the end.

9.  It does get better.  Eventually, it will all be worth it.  Like when the weight starts falling off.  When you finish 3 miles and know that you could go for at least 1 more, maybe 2.  When you run with no thought of stopping.  When you can eat that Mint Oreo Blizzard with no guilt.  When you go buy pants that are 3 sizes smaller.  Oh yeah, it does get better.

8.  Go Slow.  When I first started, I wanted to run a 10 minute mile right out of the gate.  Uh, yeah, that isn't really the way it works.  And if you try to do that and fail, you will be discouraged, like I was.  Oh how depressed I was that I was such a slow runner.  But the truth is, you can go so much farther if you slow down.  My advice is to focus on distance first.  Doesn't matter how long it takes you, the speed will come on it's own.  A little faster every run.  Focus on getting 3 miles down.  Then focus on improving your speed.  I used the Couch to 5k Program to get started.  It mixes walking with running.  A great beginners program.

7.  Make sure to warm up and cool down.  This is so important. I didn't use to do it.  I have a very limited window to workout and I didn't want to waste any time with warming up or cooling down.  I just wanted to get at it.  But your muscles really need warmed up and stretched out to avoid injury.    See point 6.

6.  If you get injured, treat it properly. As hard as it will be to stay off of the injury, that is exactly what you need to do.  I had some trouble with my hamstring and had to sit out a week.  It sucked.  I was afraid I wouldn't got back to running after being lazy for a week.  The injury likely would have been avoided, if I had followed point 7.  I followed RICE for my injury.  Rest, Ice, Compression, Elevation.  If you think it may be serious, go see a doctor!  The sooner you get the proper treatment, the quicker you can get back at it.

5. Drink your water or Gatorade (But really water, Gatorade is gross, right?  Who's with me?)  It is so important to stay hydrated.  Your body needs water to function properly.  You need it before, during and after your run.  Not getting enough water can lead to muscle tightness or cramping, heat exhaustion, and many other nasty things.  Drink your water.

4.It helps to have a goal.  Be it weight loss, training for a specific event (5k, 10k, half, etc), fit into a great pair of jeans, whatever your goal, it can help keep you going on days when you really just don't want to go. You can also use the reward strategy too.  Run for a month, get a new running outfit, something like that.

3.  It helps to have a buddy.  You don't necessarily need a buddy to run with, this would totally annoy me.  I need to set my own pace, go at my own speed.  I don't want to have to slow down or speed up or adjust my length for someone else.  But some people like it and it motivates them to get out there.  What I need is someone to talk to about running.  How hard it was, what is a good new route, how do I pace myself, etc.  And well, there is the competitive nature of my psyche.  If Wade had not taken up running at the same time, I probably would not have stuck with it. A little competition is fun.  He motivated me, I motivated him.  Dammit, if he went and ran 6 miles today, I was going to do 6.5 miles.  And you can bet the next time he did his long run, he went 7.  It works for us. 

2. You NEED a good pair of shoes.  And for that matter, a good pair of socks too!  If you want to avoid injury, run farther, feel better after your run, you need to wear a good pair of shoes.  Go to a running store and get fitted.  The have great computer programs that tell them which shoes fit YOUR feet.  Yes, they are going to cost some money.  But the $45 shoes I bought from Kohl's seriously do not compare to what I got a Fleet Feet.  I now feel like I am running on air.  And if you need an awesome pair of socks, you have to try Drymax Socks.  Check out my post about them Here.  I cannot say enough good things about them.  No foot sweat.  Very very comfortable.  I rain in the rain  and my feet were dry!  I wear the no show running socks and they are fantastic.  And padded.  Like running on pillows.  Sorta like sleeping bags for your feet.  Ok, I'm done here. 

1.  Running is 90% mental.  Whether you think you can or you think you can't, you're right. This saying holds so true with running.  My biggest battle with running has not been physical, it has been mental.  That little voice saying, "You can't run 5 miles, who are you trying to kid?"  In the beginning, I would answer, "You're right.  I better walk for awhile, I am exhausted, I just CAN'T run any further."  But really, I probably could have.  The body almost always has something left when the brain just wants to give up.  What did Jillian Michaels always say -- "Unless you puke, faint, or die, keep going".  I won't say the voice ever goes away, at least not for me.  But the voice has gotten quieter and less frequent.  And now when she says, "No way can you do this, you aren't going to make it", I answer, "Shut up, I totally got this!"

Hallie

*Watch for updates on our challenges later today!

Fab Fit Fridays: Fail?

No, I do not have delirious Monday brain.  I know it is not Friday.  But I needed to bring you an important announcement.

Um, so, how many of you started that arm workout I posted?  None?  Good.  'Cuz we are changing it.  To put it simply, that one sucked.  Why did it suck, you ask?  Well, very little effort to complete 3 sets of the exercises.  I wasn't sore, even a little.  It didn't raise my heart beat at all.  I just didn't feel like it was doing anything.  And I sure don't want to spend 6 weeks doing something with no results.  And then as if Fitness Magazine was reading my mind, I got this email with a flabby arm workout ...

Fitness Magazine's 5 Exercises to Firm Arm Flab

So, Try Try again. I did this one last night.  Um, lots of effort required to complete the two sets.  And the heart was definitely pumping.  I think we may have a winner!  Try this one.  Try it now!  I'll have another report on Friday!
Hallie