Weekly Roundup 9.25-10.1 & 10.2-10.8

What’s going on everyone?  Another 2 weeks flew by.

Last week started off slow.  I got in and easy 3 miles on Monday and skipped by Wednesday run because I got a surprise call that Jon Stepp was in town!  I haven’t seen him in YEARS so I met up with him and Sarah’s family for a fun dinner in Hyannis.

Friday was full of activities.  I started the day walking Georgie (avoiding my long run) then finally made it out late morning for 6 miles.  The weather was PERFECT for fall running and I felt awesome.  7:30 pace couldn’t have felt any easier.  Later that afternoon I went disc golfing with Craig for the first time!

  

The highlight of this past week was getting Georgie back out on the roads—and trails—with me.  She ran 4 days and on Saturday we explored new trails in my neighborhood.  Three and a half years here and I had no idea the miles and miles of trails even existed!

  

Other highlights:

·      September 25th marked 5 YEARS since a man in a black pickup truck followed me on a run.  I blogged about it and shared some safety tips for runners and walkers here: http://www.jenrunsfastblog.com/2013/11/running-safety.html

·      Friday night was CCR Bowling Night and I had a blast!  Even though I’m a  terrible bowler because my thumbs are too fat…

·      I went apple picking with my parents on Saturday!  Apples and apple cider and cider donuts… oh my!

Monday 9.25.17

3 miles (24:17)

10,303 steps

Tuesday 9.26.17

Taught spin class

8,815 steps

Wednesday 9.27.17

8,588 steps

Thursday 9.28.17

Taught spin class

Power Water

12,840 steps

Friday 9.29.17

6 miles (45:18)

18’ walk with G

75’ disc golfing with Craig

21,877 steps

Saturday 9.30.17

3 miles (35:28)

20’ walk with G

11,817 steps

Sunday 10.1.17

Taught spin class

Burdenko H2O

18’ walk with G and mama

13,285 steps

Monday 10.2.17

0.96 miles with G (9:41)

3 miles (24:03)

Burdenko H2O

16,824 steps

Tuesday 10.3.17

Happy Anniversary Georgie! 3 years together.

Taught spin class

8,822 steps

Wednesday 10.4.17

1.5 miles with G (15:00)

2.5 miles (21:08)

15,168 steps

Thursday 10.5.17

18’ walk with G

Taught spin class

Power Water

14,192 steps

Friday 10.6.17

0.93 miles with G (10:08)

4 miles (31:10)

14,040 steps

Saturday 10.7.17

2.14 miles with G (22:28)

3 miles (23:44)

14,136 steps

Sunday 10.8.17

Taught spin class

Burdenko H2O

60” plank

13,131 steps

Last week’s mileage: 12 miles

This week’s mileage: 18 miles

Last week’s G mileage: 0 miles

This week’s G mileage: 5.5 miles

September Totals: 49 miles

October Totals: 18 miles

2017 Totals: 556 miles

BibRave Pro Product Review: Brilliant Reflective Safety Strips

Disclaimer: I was recently Brilliant Reflective Safety Strips to review as part of being a BibRave Pro.  Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review find and write race reviews!

“Be Brilliant!”

Did you know that according to the National Safety Council the chances of being struck and killed as a pedestrian increase 1100% after dark?  That’s crazy, right?  I was lectured last week by a patient who asked me if I was one of those stupid people that ran at night in all black?  Absolutely not!

True Life: I’m a sucker for anything reflective.  For real. 

Last year I started night running with Georgie and found that she is way more focused running in the dark with way less distractions.  The biggest problem we ran into was how DARK my neighbor hood is.  I started spending a ton of money on all kinds of reflective gear—both for me and the dog—and my friend hooked me up with a pair of Knuckle Lights but I never feel like it’s enough.  So when BibRave offered the opportunity to try out Brilliant Reflective Safety Strips, I was all about it!

   

Make Your Favorite Gear Reflective

So the cool thing about Brilliant Reflective is that you don’t have to go out and buy expensive reflective gear like I did because you can apply the strips to your favorite running gear.  When I got the strips in the mail, I immediately put them on Georgie’s running backpack and running leash.  Her fur covers her flashing LED collar and the hands-free leash we run with is all black so even if I am highly visible, I never feel like cars can see her.

 

Iron-On vs. Stick-On

Brilliant Reflective Safety Strips are packaged and sold 2 ways: Stick-On or Iron-On.  They are sold in 4 colors: Black, Blue, Purple and Red.  I personally prefer the Stick-On version and I’ll tell you why. 

First of all, the Iron-On versions are permanent and made for clothing.  By permanent, Brilliant Reflective says they won’t come off for at least 50 washes.  Second of all, you need an iron to apply the strips.  And lastly, I’m a 30 year old homeowner that doesn’t own an iron.

The Stick-On strips are much easier to apply and can be used on clothing and gear including water bottles, helmets, bikes, strollers, running belts and dog leashes.  I have the Stick-On strips on my winter running jacket and a pair of thermal tights—both of which has survived about a half dozen washes with no signs of them falling off.  If for some reason you do change your mind after applying, they are easily removable.

Other bonuses:

·      Made from 3M Scotchlite Reflective Material, it provides optimal visibility in low-light conditions and is 200x brighter than a white t-shirt.

·      Brilliant encourages you to create your own biomotion.  “When you outline the human form with Brilliant Reflective, the light reflecting back to a driver will be in the shape of a human.  Studies have shown that drivers react more quickly when they know they’re approaching a human rather than un unknown object.”  Pretty cool concept.

Cons:

·      Washing will shorten the life of the strips but they recommend washing the garment inside out with cool water.

·      I didn’t take any pictures of me in my updated reflective gear because I was too busy playing paparazzi to my photogenic pup.  I swear, I’m Brilliant too.

Can anyone really have too much reflective gear?  I think not.  And Brilliant Reflective is a perfect option to keep you safe without spending a lot of money on new, reflective gear.

Join us on Twitter for the Brilliant sponsored #BibChat on January 10th at 9pm EST!

And don’t forget to use code BIBRAVE25 for 25% off your order!  Order soon because the discount code expired at 11:59pm on Tuesday January 10th.

Happy running!

P.S. Georgie gives Brilliant Reflective “2 paws up!”

Winter Running 101

Temperatures are dropping.  Wind chills are almost unbearable.  Keeping up with a fitness routine is often a challenge this time of year.  Here are some tips before you head out the door in these long, winter months.

Dress in layers.

I’ve always been told to dress like it is about 15 degrees warmer than it actually is out.  Overdressing can also become a problem, that’s why layering is key! 

Say no to cotton!

Find a good moisture wicking base layer as cotton will only trap sweat and keep it close to your skin making you cold and miserable.

Invest in a good pair of tights.

Form fitting clothing will keep you warmer than loose, baggy pants.

Don’t forget your hat and gloves!

You lose most of your heat through your head and hands.  If you get too warm, you can easily tuck hats and gloves in your pockets.

Hydrate, hydrate, hydrate!

Replenishing fluids is as just important in the winter as it is in the summer.  It is easy to forget the need to hydrate after running in freezing temps, but your body is losing a lot of moisture trying to keep you warm.

Protect yourself from the sun.

The UV rays reflect off the snow and can cause sun damage to your skin and eyes.  Always wear sunscreen and a good pair of sunglasses.

Try Yaktrax or other snowshoe device.

I bought YakTrax over the weekend and after 2 runs, I asked myself why I didn’t get them sooner.  Not only are they great for running in snow and ice, they will help when I’m out walking the pup.

Don’t skip the warm up.

It takes your muscles longer to warm up in colder temperatures.  Avoid injuries by spending more time warming up before trying to increase intensity and pace.

Lower your expectations and expect slower times.

With snow and ice on the ground, you are naturally going to slow down your pace.  It’s actually a beautiful time of year if you take in all the sights around you.  Go out there and have fun!  Unless you are in training for a winter race, the winter should be about putting in the mileage and building your aerobic base.  Save the fast running for the spring!

Be alert!

Pay attention to what’s going on around you.  I have always been terrified on slipping on ice and falling but this year Georgie and I almost got hit by a car because it hit black ice and accelerated towards us.

Find running buddies and always invite the friend with a shovel.

Running buddies are great for both motivation and safety.  They are also key when your car gets stuck in the parking lot and need a push—aka impromptu post-run strength training session!

When in doubt, hit the treadmill!

Some days just aren’t worth the risk.  Whether its fear of ice or fear of hypothermia, take your workout indoors for safety and warmth.  You can also try my cross training activity of choice… spinning!

I bought YakTrax!

How are you surviving this snowy winter?  Are you counting down the days until spring?

I broke down and bought a pair of YakTrax at Marathon Sports Mashpee and I’m so excited!

I am hoping to get in a few runs this weekend and I will report back.  What are some other must have winter running gear?

Black Ice Ice Baby

This morning reminded me why I typically don't run in the winter... BLACK ICE.

We don't see it but we all know it's out there.  Some of us are more daring than others.  "I'm not going to fall."  "I won't get injured."  "It's not going to happen to me."  My blog post today isn't about slipping and falling, wearing the right shoes, avoiding icy roads, or staying indoors this winter.  My blog post is about paying attention. 

True story from today: Georgie and I were out for our morning walk.  The roads in my neighborhood were a thin sheet of ice.  The entire road.  I thought about turning around and heading back inside but Tuesdays are my longest day away from her and I had already bundled up so we were committed.

For the most part we were able to walk on grass in our neighbors yards with the occasional slippery driveway.  We watched a car slide all the way down the road, unable to make a left hand turn, ending up in the grass.  Georgie and I were about halfway home when she stopped to sniff.  I saw a car coming towards us and I started to worry that it too wouldn't be able to make the turn.  I tried to get Georgie to move along as I watched the car accelerate towards us.  I ran but Georgie wasn't budging so I pulled the leash and she went air born.  The car ended up right where we were standing and about 6 inches away from a telephone pole.  It all happened in a matter of seconds.

Often times when running or walking, athletes are not paying attention to what is actually going on around them.  Running.  Sight seeing.  Wait, how's my form?  What's my pace?  Is my heart rate in the target range?  Race goals.  Daydreaming.  Brainstorming.  Stressing.  Singing.  In the zone.

I'm only sharing this because it could happen to you.  Run "on defense."  So please, leave the headphones at home.  Focus on your surroundings.  Stay alert and be careful out there!

[Related Post: Running Safety]

Conquering Fears: I Went Rock Climbing!

On Friday, I went rock climbing!

A few weeks ago during my 7:30am group training, one of my clients mentioned rock climbing.  Actually she has mentioned it a few times but I never really thought I would ever go.  But this time two others in my group showed interest, a date was set, and a few hours later reservations were made and waivers were electronically signed.

My role at the gym is to educate, motivate, and tailor workouts based the goals and fitness levels of each individual but really my clients inspire me everyday. Wendy is an incredible, strong athlete—and a grandmother!  Beth is recently retired and decided that her new “full time job” was the gym.  Her dedication to her health and fitness is inspiring to everyone that meets her.  Bill is the newest member to join our group.  He works hard every session and is always up for a challenge.  If they could rock climb, I needed to put my fears aside and just do it.  I always say #NoExcuses right?

When we arrived at Carabiner’s in New Bedford, we were all amazed at how cool the facility was.  We were going to rock climb!  Wendy went off on her own to use the auto-belay while Beth, Bill, and I took the intro course and learned all the knots, set up and safety.

Overall the day was really fun.  We didn’t do too much climbing in the intro course but I could tell it would be quite the workout!  If climbing correctly, you need great forearm strength and strong glutes, calves, and quads.  (I woke up this morning with really sore lats!)  Everyone in the group did such a great job and we were all surprised at what we could do.  In the few times I climbed, I only made it about half way up the wall before yelling “Take!”  Part was fear, part I didn’t know where to go next, and part my muscles were starting to fatigue.  [Sidenote: Jen, you need to run!]

BUT THEN as we were packing up, I decided to give it one more try.  Bill was belaying for me.  Wendy and Beth were my cheerleaders.  AND I CLIMBED UP THE WHOLE WALL!  I wanted to stop a few times but they kept me going.  Role reversal!  It was awesome!  It was a small accomplishment but very proud moment.

Not sure when I will rock climb again as the closest climbing facility is about an hour away but I do hope to make it back someday!

[Related Posts: Back in the Gym 3: Conquering Fears & Vegas Recap: Off The Strip]

Run Jen Run’s Pet Peeves #10-18: Road Race Edition

ICYMI – You can read Pet Peeves #1-4 here and Pet Peeves #5-9 here.

#10

Running under someone else’s name is not okay.

This probably goes back to my years with the Falmouth Road Race.  There are many reasons why I don’t support giving away your number or running under someone else’s name.  The major concern is safety and liability.  We all think nothing will happen to us but if you go down and you’re running under someone else’s name, medical personnel will have a much harder time treating you.  It can also lead to inaccurate results and mess up age groups.  I personally could not handle running a race under someone else’s name and that person getting credit for my efforts.  On the flip side, I wouldn’t want any one else’s time associated with my name—whether it’s slower or faster.  I find a lot of pride in signing up for a race, putting that date on my calendar, finding a training plan, and working toward a goal.  Lastly what most people don't know, many of the major races count on the average percentage of no shows and set the field limit greater than the race can actually handle.  What’s the only thing worse than running under someone else’s name?  Bandits!  Don’t do it, friends!

#11

Don't wear your race big anywhere other than where it’s supposed to be.

Race bibs belong on the front of your shirts.  Not on your pants.  Not on your back. You look like a loser.  Oh, and don’t fold your number.  In Falmouth we would disqualify you for that ish.

#12

Smokers should be banned at a road race.

I can’t believe this is even on my list but you’d be surprised how many people I’ve seen smoking at a road race.  They are mostly spectators but still—you’re at a road race!  Please don’t pollute my air.

Sidenote: Did you know that in the 70s, a cigarette company sponsored the Falmouth Road Race and gave away free cigarettes at the start line?  Crazy, right?!

#13

Ditch the headphones during a race.

Leave your headphones at home and take in all the sights, sounds, and happenings during the race.  The running community is a wonderfully supportive group of people that will help carry you to the finish.  Embrace it.

#14

Save your race t-shirt for after the race.

Unless you lost your luggage on the way to a destination race, there is no need to wear your race shirt during the race.  We all know where you are and what you’re doing.  Wear it after the race with pride.  Although seeing a dude at a bar in Buffalo with his brand new, not washed, wrinkly 50 Yard Finish t-shirt on was weird.

#15

Why are you wearing makeup to a road race?

I fully support wearing cute, matching outfits while you’re running and even a little lip gloss but a face full of makeup?  Don’t bother.  You’re going to sweat—at least, I hope you’re going to sweat.

#16

You’re running a 5k, why do you have multiple GU and hydration strapped to your running belt?

These guys crack me up.  It makes me think of what Tony Perkins would look like if he ran a 5k.  You really don’t need any form of hydration or nutrition in any runs or races less than 60 minutes and every race I have ever run has water station.  Ya look silly!

#17

Stop spitting!!!!

How many of you have ever been spit on during a race?!  I have!  So gross!

#18

Pace Yo Self.

My advice to any and all runners, start in the correct pace group.  Starting in the front when you don’t belong there is not cool.  Starting out too fast and getting passed by everyone in the later stages in the race is fun for me when I’m passing you but also super annoying.

To be continued...

Easter Basket for Runners

Every year American’s spend over $2 billion on Easter candy!  About 70 percent of all Easter candy sold is chocolate.  Let’s take a look at some Easter candy favorites and swap all that sugar and calories for some items on any runner’s wish list.

Marshmallow Peeps

Serving Size 5 chicks, Calories 140, Total Fat 0g, Sat Fat 0g, Sodium 15g, Total Carb 36g, Sugars 34g

Peeps are an essential Easter basket treat and a Run Jen Run favorite.  You may be thinking - wow, no fat! And each Peep is only 28 calories? - but have you noticed how much sugar makes up this marshmallow goodness?  And the carbohydrate count is 36g (0g fiber), which is about 12% your recommended daily value.  If you’re like me and can’t pass them up, buy the single serving pack to avoid overindulging.

Reece’s Peanut Butter Egg

Serving Size 1 egg, Calories 190, Total Fat 10g, Sat Fat 3g, Sodium 135mg, Total Carb 18g, Sugars 16g

When I was younger and didn’t understand nutrition facts or serving sizes, I never ate just one Reece’s Peanut Butter Egg.  That is scary!  Each individually wrapped egg is 190 calories and contains a lot of fat, sodium, carbs, and sugars.  They are highly processed and you would need to run about 2 miles to burn off each one of these delicious eggs.  You must decide, is it worth it?

Reece’s Pieces Peanut Butter Eggs

Serving Size 12 eggs, Calories 190, Total Fat 9g, Sat Fat 8g, Sodium 45mg, Total Carb 24g, Sugars 21g

Another Run Jen Run favorite.  What stands out to me on the nutrition label is the 8 grams of saturated fat.  Saturated fats are fatty acids with a single bond between the carbon atoms.  They increase LDL cholesterol (the bad kind) and consuming too much can increase the risk of heart disease and stroke.  The American Heart Association recommends limiting the amount of saturated fat to less than 7% of daily calorie totals (or approximately 140 calories in a 2,000 calorie/day diet).

Cadbury Mini Eggs

Serving Size 12 eggs, Calories 190, Total Fat 8g, Sat Fat 5g, Sodium 30mg, Total Carb 28g, Sugars 27g

Not a Run Jen Run favorite but a very popular Easter candy.  High calorie count.  High fat content.  Lots of carbs.  Only 1g fiber.  Lots of sugar.

 

Starburst Jelly Beans

Serving Size 1.5oz (about 1/4 cup), Calories 150, Total Fat 0g, Sat Fat 0g, Sodium 20mg, Total Carb 37g, Sugars 29g

This one is for Linda Lou.  The plus is there is no fat.  The negative is the carb and sugar content.  Like all candy, eat in moderation!

A Runner’s Dream Easter Basket

Picky Bars

I you’re not familiar with them, Picky Bars were created by pro runner Lauren Fleshman (she has a fan club and yup, I'm a member), her pro triathlete husband Jesse Thomas, and pro marathoner Stephanie Rothstein Bruce.  I met Stephanie in Falmouth 2 years ago and her husband Ben Bruce has run Falmouth a bunch of times – a really cool couple.  Anyway, Picky Bars are gluten free, dairy free, have no artificial sweeteners, and contain a 4:1 carbohydrate to protein ratio.

Honey Stinger Organic Energy Chews

Why Run Jen Run loves them - They’re organic.  Honey Stinger treats come in some really yummy flavors.  I prefer gummy to gel.  They are great for long runs (or rides) and a perfect snack before spin class!

GU Energy Gel & GU Recovery Drinks

It’s nice to keep a couple of these in your gym bag.  I use some form of gel or gummies on every run longer than an hour.  GU Recovery Brew is the ideal ratio of protein and carbs to refuel after your long runs.  (Side note: Most “protein drinks” don’t contain any carbohydrates and you’re body needs them in recovery.  Read labels.  You may need to consume carbs in a different form to complement your post-workout protein drink.  Or just eat a Picky Bar!)

Road ID

One of the best gifts you can give yourself or your family members.  All runners need to own a Road ID bracelet.  From their website, “In the event of an accident, if you can't speak for yourself, your Road ID will. It's not just a piece of gear - it's peace of mind.”  We live in a crazy world.  It’s better to be prepared.  Safety first!

[Related Post: Running Safety]

Bills Mafia Wristbands

I had to - It's a must have for any Buffalo Bills fan. Proceeds go to the Roswell Park Cancer Institute.  Just released are “Kelly Strong” bracelets to show your support and prayers for Jim Kelly, a legend of Western New York and NFL Hall of Famer. 

Other Awesome Must Have Items:

Rock Tape, Body Glide, Fitbit, Balega socks, massage stick, heart rate monitor...

Easter Throwback: 2010 headed to Bay Hill Country Club in Orlando, FL

Happy Easter!