Saturday, November 30, 2013

Christmas Wish List

Brooks Utopia Softshell II $150

“In the dead of winter, the Utopia Softshell II brings the heat from pre to post-run. No detail was overlooked from welded, reflective weaming to a snuggly collar for a totally winterized workout.”

What Jen says:
If I’m going to keep up with my winter running goals, I need a winter running jacket!  The pattern is super cute and I love the colors.

·      New improved elastane throughout for a more structured hold providing a second skin fit
·      Hand-linked seamless toe for seamfree comfort
·      Specially constructed mesh ventilation panel to keep your feet cool and dry
·      High tab heel ensures that your sock stays in place, providing for a comfortable fit
·      Extra-deep heel pocket
·      Medium volume construction - not too little - not too much - just right

What Jen says: 
These socks are my favorite.  They are just the right amount of cushion and the right amount of protection to keep my feet blister free.  Happy feet, happy Jen.

“A runners' perfect match, the Nike LunarGlide+ 5 Shield Women's Running Shoe is lighter than its predecessor and features updated Flywire technology and springy cushioning designed to go any distance. Water resistance, reflectivity and a fleece collar make it ideal for running in wet, dark, cold conditions.” 

What Jen says: 
I have way too many pairs of Lunarglides but these are just cool.

“The Nike Pro Max Shield Hyperwarm Women's Tights add a layer of warmth with high-performance fabric that lifts sweat from the skin for enhanced comfort during your cold-weather workouts.”

What Jen says: Expensive but they last forever.  I’m still wearing Nike running tights that I bought in high school.  The Hyperwarm line is great and actually hyper warm.

“The Nike Thermal Women's Running Tights offer lightweight warmth and a tight fit for comfort and coverage to brave the cold.”

What Jen says: 
Another option.  I’m not picky.  Warm tights are a must.

“Zubaz are sweeping Buffalo! Get the hottest style in hat form with the Buffalo Bills Zubaz Knit Hat from New Era! The Zubaz Knit Hat features a large Charging Buffalo logo on red, white and blue acrylic knit fabric. Keep warm this winter and get that signature Bills fan look!”

What Jen says: 
Had to throw this in there.  Who wouldn’t want this?

PS - I'm a small and I wear a size 7 shoe :)

Thursday, November 28, 2013

Run Now, Eat Later

Happy Thanksgiving!

This morning Lizzie and I turkey trotted the trails along Long Pond.

I am thankful for my awesome friends, family, and the entire running community.  Thank you for all the miles, support, and friendship.  So many great running memories.

Time for turkey, stuffing, and warm apple pie! Oh & THREE football games today :)

Tuesday, November 26, 2013

“Never underestimate the power…”

“Never underestimate the power that one good workout will have on your mind.  Keeping the dream alive is half the battle.”

~Kara Goucher

Monday, November 25, 2013

I signed up for the Jingle Jog!

What: Jingle Jog 5k

Where: Falmouth - Start and finish at the Flying Bridge Restaurant

When: Saturday, December 7th

Sunday, November 24, 2013

Winter Running Goals

November through March I am terrible at keeping up with my running.  I WILL NOT let this happen this year!

I am putting my goals out there and I will need your help to get me get through the winter months.  I am not a fan of the cold and I will use every excuse in the book to not run on the treadmill.

Goal: Two or three 3-5 mile runs per week plus one longer run of 6-8 (or more) miles.

I will be teaching spinning twice a week (Tuesdays at 8:30am and Thursdays at 5:30pm) and I would love to start getting into a strength training routine once or twice a week.  I need to get in the pool too.  Ahh!

Saturday, November 23, 2013

I Had A Dream

Last night I had a dream.

3 hours and 33 minutes.

Friday, November 22, 2013

Running Safety

“It’s a treat, being a long-distance runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do.”  
~Alan Sillitoe, The Loneliness of the Long-Distance Runner

Every ounce of joy from running was sucked out of me last September when I was followed by a man in a black pickup truck.  Everything I loved about running suddenly terrified me: being alone, exploring trails, feeling free without a cell phone, getting lost in my thoughts. 

Tuesday, September 25, 2012 was the day that changed me.   I was supposed to be running one of my usual 7-mile loops.  From the minute I turned left onto the beach road, something didn’t feel right. It was the first week in fall that the Cape seemed empty.  I did not pass any other runners or walkers.  There were very few cars around.  It appeared as if summer homes were abandoned.  That black pickup truck kept passing me heading the same direction as I was.  I remember his stare.  I can honestly say I think my boss from the road race saved my life that day.  Why did he turn around and go out of his way to say hi to me?  Why did he take the scenic route home from work?  I will never know but I am very thankful.

After the incident, running became a chore.  For weeks I did not want to run.  I was less than 3 weeks away from the Chicago Marathon and I considered quitting.  I begged my parents to bike along side me on every single run leading up to Chicago (which they did because they are awesome).

Over a year later, I am still slightly paranoid.  You will never see me running in the woods alone and you will never see me running in the dark.  I also never leave home without a few key items:

1.     Road ID bracelet.  They make a great stocking stuffer!

2.     Cell phone.  I keep mine hidden in a sweet purple fanny pack.

3.     Cell phone using the Road ID app.  It’s free on the Apple App Store and it’s great.  Every time I head out for a run, the app sends my mom a text message or email with a link to track my run.  She can check in to see exactly where I’m at and she gets a notification if I don’t move for 5 minutes.

4.     Mace.  It’s pink!  Two days after the incident I went to the police station to file for a FID card to carry Chemical Propellant.  UPDATE: You no longer need an FID card to purchase mace in the state of Massachusetts. So this mean #noexcuses ladies!

5.     I don’t bring it anymore, but my mom ordered me a pink runner’s alarm to carry with me while I was waiting the 6 weeks for my Mace permit.  Also a good tool to have.

Here are some other safety tips for runners ans walkers...

1.     Change up your routine daily.

2.     Drive to a location to run.

3.     Run against traffic.  I just read somewhere that’s its easier to get abducted if you are running on the side of the road in the same direction as a car.  Scary.

4.     Be aware of your surroundings.

5.     Save headphones for the treadmill.

6.     Tell someone your route.  Again, download the Road ID app NOW!

7.     Listen to your instincts.  If something doesn’t feel right, it probably isn’t.

If you have any other tips or your own stories, I'd love to hear them.  Be smart and be safe out there!

Monday, November 18, 2013

"I'm not a sore loser..."

"I'm not a sore loser. It's just that I prefer to win and when I don't, I get furious."

~Ron Swanson, Parks and Recreation

Saturday, November 16, 2013

Cleaning Out My Closet

Training Plans

There are endless amounts of training plans out there that claim they will help you run your fastest race ever.  How do you choose?

The #1 Rule of Thumb: Unless you are following a true beginner program (like a “Couch to 5k”), most programs assume you are already running.

With that being said, a good goal is to find a plan where Week 1 is similar to your current activity levels.  If you are running 5x per week totaling 20 miles, look for a program where Week 1 has you running about 20 miles and 5x per week. 

Be realistic.  
If you know you can only run 3x per week, there are enough programs out there that do just that.  Unless running is your job, running should fit into your life, your life shouldn’t have to fit into your running schedule.

Be flexible.  
Everyone has a bad day or even a bad week.  A stressful week at work, you get sick, you go on vacation, whatever.  Life happens.  You may have to change up your schedule a bit or even miss a few days.  Training plans are only a guide.  Don’t beat yourself up; just get back on track the next week.  Also, it’s not a good idea to try to make up workouts and overdo it the next week.  That will set you up for injury and burnout.

Use variety.  
A good training program will have a little variety.  Look for one long run, one workout (track, speed, fartlek, hills), and 1-3 easy to moderate days.  Incorporating cross training and strength workouts are also important.  Each week long runs should get a little longer and speed workouts a little faster.  Every few weeks, you should back off in mileage for the week to help recover and recharge.

I have helped a number of my friends and clients find and choose training plans from 5k all the way up to the marathon.  If you need help, you know where to find me! 

Have fun & good luck!

Friday, November 8, 2013

Fall Friday Trail Run

The Heart of Rock & Roll Spin Playlist

I was told this was one of my best playlists so far from both my Tuesday morning and Thursday night peeps!

After class, my boss told me spinning tonight was an “attitude adjustment.”

I even got a tweet…

The Heart Of Rock & Roll Huey Lewis & The News  5:01   Warm up
You May Be Right              Billy Joel                              4:09   Drills, pedal strokes
Jumpin' Jack Flash            The Rolling Stones            3:43   Build 80/70/80/60
Run-Around                        Blues Traveler                    4:43   Faster 80-90rpm, rolling hills
Heartbreaker                       Pat Benatar                         3:31   Build
I Want You To Want Me   Cheap Trick                         3:47   Fast, running in the saddle
Glory Days                           Bruce Springsteen             3:49   Build/seated climb
Addicted To Love               Robert Palmer                    3:51    Seated climb/standing
C'est La Vie                          Bob Seger                            3:00   Fast downhill
Only Wanna Be With You Hootie & The Blowfish     3:49   Recover
One Week                            Barenaked Ladies               2:52   Lightning round
You Get What You Give    New Radicals                      5:02   Cool down
Where Are You Going       Dave Matthews Band        3:51    Stretch


Sunday, November 3, 2013

"If you want to run..."

“If you want to run, run a mile. If you want to experience another life, run a marathon.” 

~Emil Zatopek, 1952 Olympic gold medalist (x3)

A True Champion

It was a special year from the New York Marathon.  Click on the link above to watch a post race interview from Meb.  It makes me proud to know him.  He is a true champion and it's amazing what he continues to do for the sport.