What's Next?

One of the biggest questions I have been getting lately is....

what's next?

It's been a hell of a year so far. Some familiar things (5k, 5k, 5k, 5k, 15k, 13.1, 26.2), sprinkled with some new things (30k,  A Relay, A Duathlon, Sprint triathlon, and Half-Iron distance triathlon). This has kept me busy, and anything but bored. 

I really feel like mixing things up this year has been really good for me both mentally and physically. My recovery time is quicker than before, I generally feel stronger and in better shape than before and mentally my stress-control has been amazing. 

As of this point, I have one more "big" goal race this year. Wineglass Marathon. This doesn't mean I am not running other races, actually I have 5 races between now and then (See Races, Paces & Places) and that might go up one more. It's no secret I love racing I actually used to race much more but I have gotten smarter about planning them over the years. But Wineglass is the goal, a PR would be anything less than 3:21.

I have a tentative plan I will be following, but as always it is subject to change- I don't do cookie cutter training plans. I believe in adapting as necessary, to how I feel, to what my schedule is like and to just life in general. This works for me, very well actually....BUT I'd like to stick as closely to this plan as possible, I believe it will give me the best results. 

The plan itself is a combination of a few different plans. The concocted plan has a base from Advanced Marathoning, some additions from Run Faster, Running Tough as well as some personal favorite workouts of my own.

It's  pretty straight forward; my miles are going to be higher than I have done for my previous 5 marathons, and there will be more "pace specific" runs/workouts which will help me build a stronger Marathon Pace base. I also plan on keeping up with the cross training, I noticed a significant difference in my running while triathlon training-- the cross training was making me able to put more miles in, without the damage to the body.

Is there a plan for after Wineglass? Yes, to have FUN! I'll run plenty of races I am sure of all distances but more than anything I am looking forward to a few months of running without a reason (aka not officially training). I have a few races in mind but nothing too crazy, this will give me time to focus on other things (like road tripping with Heather to watch Hollie kick butt at NYC).  I think that will make for a really relaxed few months, and then hit Boston training hard when the time is right!

As for triathlons--I may do another smaller one this year, and I may not. I'm not leaning one way or another, I simply just don't know if there will be time. 

To answer a question I have gotten a lot this past week, yes I will be doing another half-iron distance triathlon and yes I will be doing a full Ironman- NEXT YEAR. The plan right now is Musselman 70.3 again, and Ironman Cozumel in the late fall of next year. This has been the plan for a while, and I see no reason to change it. Although part of me has considered an earlier IM, as I like the thought of having at least one IM in my maiden name. Something about hearing "Laura Anderson you are an Ironman", although if Cozumel is the first one I do, I will be more than happy hearing my married name as well (we get married in September of next year). 

What about you, WHAT'S NEXT?

Do you share ALL of your goals?

We carry on...

Life has been anything but simple lately,

I can't begin to describe everything going on.

There are times I feel like I am getting through it,

and times I struggle more than I will ever show.

Crazy schedules, more to-do's than time in a day, motivation levels on a roller coaster, 

sometimes we have to step back and make a plan.

I sat down with my therapist this morning, 

realizing it had been far too long since I had done this.

Okay, maybe not that long (a few weeks).

But the last few weeks have proved to be eventful,

and life altering.

My words were coming out a million miles a minute, 

she had to tell me to slow down and breathe.

We brushed over everything that has been going on, 

and slowly tackled each one...HEAD ON.

The biggest thing that came out of this mornings session:

I must more forward, and carry on.

Despite everything going on, we can't forget about ourselves.

The next few weeks I am going to be focusing on some issues, 

and really trying to get where I want to be.

Time to pick up the pieces of everything 

and put them back together.

The biggest thing I need to do is get more organized.

I have so much going on right now that it's hard to keep track of...well...anything.

Good thing is that will be much easier in next few weeks.

Why's that?

Because at this point we have 5 (yes, 5) people living in our house, 

with....1 bathroom (no, I didn't stutter).

What's a bigger issue than that,

I don't have a room for my things.

Currently I'm living out of a dresser, and half a closet.

My belongings are in the garage.

I NEVER know where anything is, 

and I don't have a space to call my own.

In a few weeks, 5 goes down to 4 people!(4 to 3 in June!)

Biggest thing that happens, I GET A ROOM!

It will be an office/guestroom/Laura-cave.

I can't begin to describe how much this will help me.

A place for me to be organized, 

place to study, 

place to relax and be alone if need be,

a place for Hollie to stay when she visits

 (since she has to be moving so damn far away).

Simply put, I can't wait to make this house, feel like home.

[For the record, when I moved in with my fiance, 

I knew this was going to be the case.

I knew it would be hard, 

and I knew it would be rude to count the days (out loud) 

until I had a room for my things. 

Either way, life gets easier soon.]

Now I should probably talk about some fitness things,

because it's no secret I haven't been on track lately.

Marathon #5 is a month from tomorrow.

I should probably take it more seriously, hmm...better go for a run later.

My first multi-sport event (duathlon) is in a week and a half 

[hmm...how do those transitions work?]

My only best ab workout lately was last weekend with the stomach bug.

My first triathlon is in 2 months, and well...I better take the floaties off.

 (I think they frown upon those, let me know if I am wrong)

Okay so that makes it sound worse than it really is,

 but honestly I know I am not where I should be. 

The thing I can tell you though, is I won't stop until I get there. 

One thing I REALLY need to learn.

How to ask for help.

If you have figured out a way to do this, 

please let me know.

So bring on the organizing.

Bring on the studying.

Bring on the workouts.

Bring on the hard talks.

Bring on the little sleep and lots of work.

Bring on the emotions from whats going on in the world.

That emotion...yeah...it means were alive.

We all have things going on, 

my lack of organization and crazy busy life, 

yeah they're nothing compared to some.

My reaction to Monday's horrible events, 

overwhelmed and emotional to say the least....

and I wasn't even there.

I can't change what happened, 

and I can't do much to help those who experienced it.

What I can do is be grateful for all that I have,

and use my ability to run and ride and be active

 in honor of those affected by Boston.

Each run...is for me...and for Boston.

Each ride...is for me...and for Boston.

I will stand by my running family, 

even though I have so much going on in life,

I will NEVER be too busy to help my family/community.

How do you stay organized?

With the busy lives we all carry, how do you stay sane?

What are you doing to cope with everything going on?

How are you paying tribute to those affected?

Share your pictures, tribute runs, etc. (I'd love to see & Share!)

Changing the Routine

Well, I have a gigantic confession to make.

I SUCK at mornings.

I love the snooze button. I love my bed, I love cuddling up

I am horrible about getting up.

I'd like to say I am being a drama queen, but It's nothing but the truth.

After telling you about my crazy life and everything going on right now, I really got to thinking about my schedule and the best way to make time for everything. I chatted with Hollie about it, because, well I tell her a lot of things...and she's awesome about running every morning.

For the record I didn't always use to be bad at mornings, I actually used to be pretty good at them. My problem is that for the last few years my schedule has been constantly changing. Having a steady schedule and routine can be really helpful for exercise and life in general. So I'd go through spurts of getting up almost every morning and starting the day with a workout, other times I'd go weeks of lunchtime workouts, it all just depended on work. The good news is, I THINK I am finally able to get a schedule down (at least during the week) and I know I would be better off if I started my day earlier and got a workout in. 

If I could start getting my butt out of bed in the morning, even do a short workout (break up my miles for the day) it would free up time after work for more studying/getting things done so that I don't have to stay up as late to accomplish the same things. 

Besides the fact that working out in the morning is good for scheduling, it's great for the mind/body too. Working out in the morning boosts metabolism, helps improve mood and it can make you more alert. Lord knows I could use a little more alertness during the day.

I actually got up yesterday morning and worked out before work...and again today *gasp!*

instant human...just add coffee!

Yesterday I got up and hit the gym and hit the spin bike for a sweaty 45 minutes, then got ready for job #1 and went on my way. I was planning on getting a run in between my 2 jobs, but unfortunately I had to spend a little extra time in the office which meant not enough time to run and shower (and I can't really wait tables all sweaty, looking and smelling like I just ran...tips might suffer). So I didn't end up getting my run in yesterday but I went to bed feeling better than I would have if I didn't get a workout in at all (since I did get 15.6 miles in on the bike). So we can call yesterday a half-win.

This morning I realllyyyyyy struggled to get out of bed. It's hard to get out of bed when its chilly out and you have a fiance next to you under the covers keeping you warm. Finally I got my butt up and hit the treadmill for a measly 3 miles. I would have liked more but I dragged my feet so much getting out of bed that I just didn't have time. I also am working both jobs today (again) and I know there won't be time between to get more miles in. C'est la vie.

My goal is to do a morning workout 3/5 days next week (I am not counting weekends in this whole thing because every weekend is different with work and races, and life in general). Can you help hold me accountable for this?? Please please please. Find a way to make my phone blow up and kick me out of bed, or something of the sort. John's been trying to help, but it's hard because I think it better suits him if I stay in bed with him in the morning (let's be real here). So this is really going to be a test of my willpower to make this happen. I know it will be a really good thing for me, the first few weeks will be the hardest. This week I did 2 days, next 3, and might stick to 3 for a while then go to 4 (let's hold off on 5, no one likes an overachiever).

What time of day do you usually work out?

Any tips for getting up in the morning?

Cookie-Cutter Training Plans

There are plenty of people who are:

Faster

Skinnier

Smarter

more experienced

BUT that's life. Not just in running.

& that doesn't mean I can't help people (or myself).

My secret: I do what works for me

THERE IS NO COOKIE-CUTTER TRAINING PLAN!

When I started training for my first half-marathon: I had no clue what to do, I just kind of ran a few times a week and tried to get some longer runs in, and that worked for my first.

When I started training for my first marathon: I knew I couldn't wing it, distance is not something that comes easy to me. So I looked on every site, and read about all different plans. I was frustrated, I didn't like anything I was seeing and wasn't sure how I was going to be able to pull it off. I ended up going with Runners World Smart Coach, you input race date, recent race time, how much and how hard you want to run and it comes up with a plan for you. It's a free plan (they also offer a paid version), and it worked pretty well for my first. [I am NOT bashing the RW smart coach, I think it's great as long as you know that you need to make it work for you]

 But the thing is, I found myself moving things around for my schedule, and changing things when I was tired or sore, and by the end it looked nothing like it did when it started.

Every training plan I have done, I have altered it...constantly. 

You need to find what works for you.

Some people hit 40 mile weeks and they are injured and over-training, 

while others feel most comfortable at 40 mile weeks. 

Some people can do only one 20+ run before the race, 

and others need more like 2-4 to feel comfortable at distance come race day.

First timers don't really need a lot of speed-work in their training, 

but training for improving your time you will need to put some in your plan.

One of my biggest pet peeves is:

"you run so fast all the time, don't you know you need easy miles too"

I really get annoyed when people tell me what my pace should be.

According to this Training Pace caclulator

I used my most recent marathon time, and these are the paces they gave me...

I agree with some of these, but my issue is that this forces you to be "numbers driven".

I run more by feel (yes I do get focused on numbers [more on mileage than pace], 

it's ingrained in me). 

When I go into a run, I know if I want Easy/tempo/interval etc. and I find a pace that feels comfortable for what it is supposed to be.

For example: I start an 'easy run' and 7:45 feels incredibly comfortable and easy and doesn't take much effort, I'll stick with that instead of forcing myself to slow down. As long as I am not pushing to get to that pace, and I am not over exerting myself, I don't see why I can't go with what feels easy. There are other days 9 minutes is the only thing that feels easy, so I go with it. 

Yes there is something to be said for slowing yourself down and making sure you are going super easy, but in reality no "easy pace" will be easy every day. We all have good days and bad days and sometimes we feel more comfortable a little faster or slower. LISTEN TO YOUR BODY.

Our bodies are amazing things, they can do so much, and more importantly they can tell us so much. They're the best tool we have and we often shut it up and take it for granted. 

If you're feeling good, mentally and physically go with the pace that's comfortable, if something is bothering you or your feeling sluggish then take it easier.

No pace is perfect for all of your runs. 

You don't drive the same speed on the same road every time right?

You slow down or speed up based on the conditions...same with running.

If it's icy and crappy out, you'll slow down so you don't slip and fall. Or if your body isn't feeling great and you have a pain somewhere, you won't be doing that tempo run, or your easy pace may be 30 seconds/mile slower than normal. 

My other issue with training: NEVER changing the plan.

There's a lot to be said about making a plan and sticking to it.

There's also a lot to be said about taking it as it comes and going with the flow.

Life happens, injuries happen, off days happen, the fact is: 

YOU ARE GOING TO MISS A WORKOUT OR CHANGE ONE.

For anyone who says they NEVER miss or change a workout, you are full of crap.

You might not admit it to people, you might write it up on Dailymile that the run went perfectly as planned, but who are you kidding? No one will fault you for saying you had to change something, or you didn't hit the paces you planned, none of us are perfect.

At the beginning of a training cycle I sit down and make a plan.

I break out the computer and the books and the snacks 

and spend HOURS piecing the training puzzle together.

I think about what my work schedule is, what personal things I will have going on. Also making sure to have a step-back week every few weeks to give the body a break.

If you look at the plan I am using now, that was made in January when this photo was taken...you wouldn't recognize it.

Life happens, sick happens, 

personal things happen. 

Plans change, and I go with it.

I change my plan WEEKLY.

Every Sunday night I sit down and see what I have planned for the week.

Then I look at my work schedule, and appointments and then I think about how I am feeling.

Usually the mileage stays roughly the same, but divided up between runs differently. 

Sometimes I will throw in some extra cross training; sometimes it happens sometimes it doesn't. 

Maybe I haven't been feeling well and I need a few days rest,

 or need to take out the tempo run and make it easy run.

There are times I won't change a thing and will force myself to stick to original plan.

There is a lot to be said about forcing yourself to do something you don't feel like,

 but you have to remember that this is also usually when injuries happen. 

If you are physically tired or feeling some pain somewhere, 

pushing through is not always the best option. 

You have to learn to tell the difference.

*Am I just being a baby and over-tired and whining? GO RUN

*Am I overtired from training so much and not sleeping enough? You might need some rest.

*Is that pain in my leg an injury or just a problem? Maybe cut back the mileage or slow down.

*Wow, did someone go Tonya Harding on my legs? REST.

Learning to listen to your body and adjusting your plan accordingly can mean the difference between running a race (maybe your fastest, maybe not) or not getting to the starting line at all (injury, or something else).

Like I said before, I am no expert.

There is nothing that makes me more qualified than a baboon to be telling you this information.

But here is what I can tell you:

I have run 4 marathons: each was a PR. ( I know this will not be the case all the time)

I have run 10+ half marathons: not all were PR's, but I can pinpoint exactly where I wen't wrong each time it wasn't (fueling, ill-preparedness, etc.)

I have a Boston Qualifying Marathon time...by over 14 minutes: It took me 4 tries (#3 would have been a BQ had they not changed the standards).

My last marathon was a 16 minute PR & I ran the second half of the race 7 minutes faster than the first (progression training works well for me)

I started out just like everyone else: yes I ran in high school and college, but NOT distance. I had to  face the fear of  my first 5k, and the fear of my first double digit run, and struggle through my first 20 miler. I have bonked races, I have fallen down, I have been injured, I have struggled.

I am not superhuman, I have worked hard to get where I am.

I've had lots of help along the way, and still ask for it all the time.

I didn't get where I am, 

by using what works for someone else.

My success is by my own standards, and on my own terms.

My running became better when:

*I started running for myself

*running based on how I feel

*I stopped "running by the numbers" all the time

*letting others tell me what is right for me

Cookie-cutter training plans are general guidelines 

and remind me of control freaks.

They tell you when to run

how fast to run

how far to run

when to rest.

Having a guide to follow is good, especially when you're just getting into it. 

But you need to make sure that guide has YOUR best interest at heart.

You need to make sure you are taken care of and you are comfortable. 

You need to be honest with yourself and figure out what works for you.

No one can tell you how to run your life.

People like that are toxic, and so are cookie-cutter training plans.

Remember you are in control, ask for help when you need it,

make sure your sources of help are true to you.

Some things about cookie cutter plans:

~If everyone followed that same plan out of the back of the book: you would all still run different times(doesn't that tell you something?)

~They don't take into account your age, weight, gender, past injuries, etc. (these are important)

~Every person is built differently, some need more long runs and some react better to more runs with lower average miles/run.

~Just because you have run one, doesn't mean you're ready for a higher level plan

~Just because you have never run one, doesn't mean you need the lowest/easiest plan out there.

When making a training plan, some things to consider:

~Mileage

~Your work schedule

~Things going on in personal life

~Family schedule/life

~Amount of sleep you need?

~How much time you can truly commit to training?

~What paces are most comfortable for you?

~Past injuries/ current health issues

~How many rest days you might need?

~What is your goal race?

~What is your goal time for the race (and pace)?

~Is your goal to finish? or to better your time?

~Who is your go-to person for help/support?

~What is your current fitness level and endurance level?

What are things you consider when making a training plan?

How do you feel about cookie-cutter training plans?

What's up Wednesday

What's up Wednesday 

(this is what you get when I have 2 awesome posts I am working on, 

that just aren't quite ready yet!)

What's up with my running?

2 year Maraversary 3/26

I can't believe my next marathon is so close, a little over 50 days to go! Yesterday was my 2 year maraversary, 2 whole freakin' years since I ran my first marathon. Here I am training for numbers 5 & 6, my how time flies! Crazy to think how things have changed since then!
Yesterday: 5.2 mile shake-out/recovery run. Legs were still sore from Sunday's Around the Bay 30k, but I was very happy to be outside. 45 and sunny, therefore I didn't care how sore I was, I just wanted to run!
Today: I have an easy 6 miler on the schedule and am excited to hopefully get back outside! Legs are feeling better today (I did get a massage last night so that might have helped :) )

What's up with my Cross-training/Triathlon Training?
Last 2 weeks my XT/TT was kind of on the back burner in prep for at ATB30k this past weekend. I still did some but I wasn't focusing on it nearly as much. This week it's back to basics with running/XT/TT, gotta keep in a steady groove of training right now, too many races to worry about!
Today: I have a 70 minute endurance ride planned, as well as 30 minutes of laps in the pool.

What's up with my Nutrition?

My Fitness Pal

I have been pretty good lately, but I do think I am going to log my food for a little bit. I do not log my food every day, I don't think it helps me to do it ALL the time. I am conscious what I eat every day, and make mental notes, and adjust my intake/exercise based on that. I do however, use a wonderful app called My Fitness Pal. I do this for a few reasons, it helps me monitor intake/caloric burn, helps me stay accountable for what I am doing and it helps me to gauge where I am at. You can log your food/drinks you consume (their database has anything you can think of, and if it's not in there you can add it!), and you can log your workouts and it estimates your burn based on your weight, and the intensity/length/type of workout. I found that doing this each and every day got to be too much for me, I was worrying too much about my weight and getting too focused on the numbers. This is why I only do it about one week a month, it really helps me see where I am at, and base my intake on where I am at in my training. Some people do it every day and that works for them. If you are trying to lose weight, every day logging is a good idea to hold you accountable.

I have been making some nutritional changes the last few months and I have noticed some changes in my health because of it. I have been making SMALL changes, I am not a person who can just up and change everything at once, I do better with small goals and baby steps.

1. First thing I have changed is I changed my pasta to gluten free. I don't eat a lot of it (I used to eat pasta all the time), but when I do I noticed the gluten free pasta doesn't give me that overfull feeling. I did eat regular pasta this past weekend at a friends house before the race and I was fine, but that was the first time in months I have had it, and I noticed a huge difference.

2. I have been forcing myself to eat right after I run/workout. I know that the first 30 minutes after a workout are the most critical for recovery, the things you do (stretching, etc.) and eat during that time are crucial. I never really liked eating right after a run, my stomach never liked it either. I have been really good lately about making sure I have at least something right after, whether it be a protein bar, yogurt, or some snack to re-fuel. I have noticed that I am recovering quicker and that I have been able to do more the following day after hard workouts.

3. My other nutritional change, is a sugar-detox that I will be doing next week. Laura from Mommyrunfast started this and I am excited to do it. The Sugar-Detox-Challenge starts April 1 and runs through April 7th. I am doing level 1, which is cutting out added sugars, but I will also cut out as much processed foods as possible. I will post over the course of the week on the progress of this challenge! Try it out, right after Easter really is the best time to do it!

What's up with work?
Life has been, BUSY to say the least. I can say though, it has been a good busy. Work has been good, we have a lot going on right now but my boss has been in helping a lot so it makes it easier. He has also taken time lately to appreciate the hard work I have been putting in. This job is still new to me, but I am learning more and more every day and I couldn't ask for anything else. As for my part-time night job at the restaurant, I haven't been there much because I have so many things going on. I worked Monday night but wont work there again until my sister has her baby. I am so worried she is going to go into labor and it's not as easy to just walk out of work from the restaurant as it is from the office.

Speaking of the baby...where is my nephew?
Well, he is still cooking! This is actually a good thing though, my mom is out of town until Thursday for work, so my sister needs to hold that little man in for at least another day or so. We are all on edge waiting for the call that she is going into labor, luckily my parents and myself get the first call as we are the furthest away (about 1.5-2 hours). My sister is under direct orders not to call/text me right now unless it's the baby, because every time she does I jump out of my chair and almost have a heart attack thinking I need to get my butt down to the hospital. I can't wait to meet this little man, we have been waiting for so long and I have never been happier for my sister.

What's up with wedding planning?
Planning has been slow lately....I looked at my Google Drive last night, and noticed the wedding spreadsheet (yes, I am THAT person), hasn't been updated since February. The good news is we have a lead on a potential place for the reception and are waiting for them to update menu's so we can set up a time to meet. It's nice knowing I have my dress already, and that there are some other things already taken care of. Once we nail down the reception venue I will feel a ton better and can focus on some of the smaller(but still important) things.

What's up with my Education?
I announced on my blog last week that I was enrolled in a program to become a Certified Personal Trainer (YAY!!!). I am still waiting for my books to arrive (I am not being very patient!), I actually emailed the company today because I don't have a FedEx tracking number (why didn't they send this to me when I signed up....UGH!). I am very excited to start the work and excited to be a nerd and spend my nights reading and learning about fitness and exercise (something I clearly have a passion for). I have also been on the lookout for a Running Coach certification course, I am on the RRCA email list, just waiting for a course to come semi-close to here and you bet I will be signing up. I think between my ACE certification and getting my running coach certification it will really help me be more well rounded and help myself as well as others.

If you have time, I'd love some input on a few things (that are for some future posts that I am working on) you can leave a comment or email me at Lea.9487@gmail.com with your input! I really appreciate you opinions, I am looking forward to creating some interactive posts:)

1.What makes someone a runner?

2.How do you define running vs. jogging?

3.What makes someone an athlete vs. recreation runner/cyclist?

4.Do you think there is anything that makes one person more of a runner than another?

5.How do you feel about All-Womens events?

6.Do you think men have a right to complain about said events?

Ten Things Tuesday

1. Inspiration of the day: The Biggest Loser is such an inspirational show about hard work and dedication and it makes me cry.... every time. I watched last nights episode today, and as always, it was emotional, moving and I couldn't wipe the smile off of my face. I don't care what demon you are fighting (weight, drugs, depression, anything), seeing a show where people fight the odds and push through struggles can be extremely motivational. It's incredible to see the transformations (both physical and the personality changes), these people are making positive and healthy lifestyle changes that will affect them and their families for the rest of their lives. I have watched this show for years, and it never ceases to amaze me. Need a boost or a pick-me-up, give it a shot to watch. Last night was the finale so it might be a while but I am sure you can watch all the past episodes on NBC or on HULU.

Danni Won last night's B.L, she has been my favorite contestant out of ALL the seasons, and she is an amazing inspiring woman.

2. News of the day: I am officially enrolled in a program to become a Certified Personal Trainer. This is something I have talked about for a long time, but never started. It's something I am interested in (clearly), and something I am passionate about and think I could really help people, and help myself. After researching the MANY different organizations to get certified though, I finally decided on American Council on Exercise (ACE), which is NCCA accredited. I am extremely excited to embark on this learning journey. This past year has been a year of big changes, and I am finally taking control of my own life, and doing what is right for me. I'll share my educational journey on this blog, so look for more about my ACE training! This is something that for the time being will be a  "thing on the side" (Because my 2 jobs aren't enough??) but, I know that the more I get into it, and the more experience I get.....this is going to be a lifelong journey and look forward to this becoming a MUCH bigger part of my life.

3. Song of the day: "I'll Follow you" by Shinedown

Lyrics  Youtube

This song has always reminded me of my Fiance, since the very first time I heard it. But in general it is a great song, and one of my favorite lines is... 

"The first step is the one you believe in,

 the second one might be profound"

I take that line to mean so many things. It takes a lot to make that first step in anything, new relationship, letting something go, new journey, new adventure, making a stand, whatever it is, the first step is the hardest. Being able to make the second step, that says even more.

4. Rant of the day: Stop inserting yourself into other peoples lives, just let it go and move forward with your own life without trying to interfere with others. If you can't be happy with what you have and where you're at, being vindictive and self-righteous isn't going to make that any better. Second song of the day..."Playing god" by Paramore 

5. Run of the Day
Easy 3 mile run on the treadmill, my body and mind are ready for spring and therefore revolt anytime I hit the mill lately. More motivation to get myself outside tomorrow!
[3 miles in 25:30 (8:30 pace)]

6. Workout of the Day
25 Minute warm-up on recumbent bike (6.7 miles)
25 minutes of Stretching and Abs

7. Next Race: 5 days away! ~Around the Bay 30k~
I'd like to say I feel really confident heading into this race, but I can't. I know I have the ability to run 18.6 miles (very odd race distance, maybe that's just me), but I know I am not in a position right now to run my fastest at this distance. I have never raced this distance, so no matter what it is a PR, so I just need to go into Sunday with a clear head. I know how to race a half, and I'm getting better at the full distance, so I should be able to pull off a respectable time for something in between.

8. Some things I am currently excited about:
*43 days until Saucony Kinvara 4's are released
*I have fabulous new Avon pedicure supplies to try out!
* I may have a lead on a great place for a wedding reception!
*The number on the scale is currently lower than it was last time I checked (about 6 weeks ago....yes I seriously go that long if not longer without checking)
*Recently bought some new books that I can't wait to dive into!

9. Spring is almost officially here.....
(Hopefully someone sent that memo to Mother Nature)

Rochester, NY 2012-2013....what a difference... ugh!

10. My Nephew is due to enter the world 2 weeks from today!
 I am hoping he comes a few days early and can be our Easter baby! Our whole family is very excited for this little man to enter the world, my sister and her husband have moved heaven and earth to have this baby.





Tomorrow is a new day, and I am ready for it! Excited to have things to look forward to!
Time to cuddle up with my man and watch 'Zero Dark Thirty'.

February Review

I know that February is a short month, and a crappy short month at that, but I'm still baffled by the fact that it is already over. Maybe it wasn't as bad as past February's, simply because we actually escaped the tundra for a few days and hit the beach in Florida. Other than that though, I legitimately can't stand this month.  It's cold, snowy, crappy, harder to run outside, the sun is nowhere to be found, seasonal depression sets in (causing therapy bills to go up...thanks mother nature, you're a damn peach), and there just isn't much good to say about it. But anyways I guess I should focus on the things I did get done this month....like training, and vacationing, and training on vacation, and training after vacation....wait when is my next vacation? Okay okay, back on track.

....By the Numbers....

2013 Goals

Running miles: 12.16% of goal completed

Cycling miles: 12.75% of goal completed

February at a glance

Well it's no secret I struggled with some things this month, but hey I got through it. Only injury complaint I have is this damn nagging pain in my right calf that I have been occasionally getting, I think I am going to have to spend a good chunk of time with my foam roller and calf sleeves to work this thing out. Overall though, this was a good month, numbers are up from last month and I know that March will be even higher. Marathon training is starting to get more intense (kind of), and Half-Ironman training officially starts this month. Normally this would freak me out, but I have been throwing in a lot of tri stuff into my training recently to help build up to official 70.3 training. 

February's life outside of training

Well, this month was busy as always, lots of work at both jobs, but I did get a vacation (first in a long time!) We spent a few days in Florida on the coast with my in-laws and had a great time. The weather was fabulous, and it was great to run outside without needing 8 layers of clothes. 

Fiance & I on the beach at Honeymoon Island (Florida)

Also made a big change this month, I MOVED!! Finally living in the house with my man :) No more apartment, which I am a little sad about, but at the same time I am beyond ready to start the next chapter of my life. Moving is generally a pain in the ass, but this wasn't as bad as I'd have expected. Still have a lot to do to settle in, but it's getting there and I have never been happier.

March Outlook

March is going to be a great month, I am going into the month optimistically. Marathon #5 training is still underway and 70.3 training will be kicking off officially in a few weeks. I forsee a lot of miles, lots of salt baths, and a lot of quality time with compression gear. My first races of the year are going to be this month, starting with a 5k in my hometown next weekend (just added this one to the schedule). I MAY be running Johnny's 5 miler as planned, but we also may head to Vermont for the weekend, so we will see. My first ever 30k is this month, Around the Bay 30k to be precise. Not sure how ready for it I will be, but it will be a good training run and a good experience for me. And I will finish the month racing The Spring Forward 15k on March 30th, good news is I'll have a partner in crime for this, Hollie is planning on coming out and running it as well! Speaking of that crazy girl, she is amazing and is coming out to visit me this weekend and run 18 miles with me, I am beyond excited to have someone to run with, I am sure I will have plenty of stories to discuss about this epic run come Monday. Lastly I will be making a large purchase this month, in the form of 2 wheels, introducing a new road bike into my 'gear'! I am still shopping around and trying to find the best one suited for me, if you have any suggestions or advice on this, please let me know!

Questions at the moment.....

What fun things do you have planned for March?

Any advice on Road bike shopping/selection/purchasing?

Aerobic miles

Today was a great day to work on base building miles, particularly because I was finally able to get off of the treadmill and back onto the roads! Rochester was a wonderful 41 degrees today with the sun shining down. I was antsy all morning at work trying to get things done so I could sneak out for an early afternoon run. Therefore the moment I had a free second, I was gone...I probably left tread marks on the floor running out to my car to get out of the office and home to run.

I went into this run with no time or speed goal (insert shocked face here....we all know I love to push myself). My goal for this run was to get 9 aerobic miles in, focus on form and just enjoy the weather we had for the day. I rushed home from work ( I was luckily able to get out early today), change and got my stuff ready (I put my Garmin and I.Pod on charge this morning just in case I had this chance), and headed outside.

 My +Saucony Hat was perfect for this sunny spring-like run, also added some more miles to the purple Kinvara's, I'm trying to work them into the rotation about once a week, get the most out of my other pair of Kinvara's before switching to these ones full time.

This run felt good, focused on keeping my arms relaxed and keeping a steady pace. My splits were just about even through the whole thing, I never really got into a good groove, but I think that's because I wanted to go faster (I fought the urge, because I know I need the aerobic miles).

I actually would have liked this to be a little slower for aerobic miles, but I'll take it. This was effortless for the most part, a few big gusts of wind and a few bobs and weaves around ice patches gave me a little more work but nothing I couldn't handle. (I most likely looked like an idiot the entire time I was going down Park avenue where most of the sidewalk was still covered in ice and where there wasn't ice, there were puddles the size of a crater left by a meteor. (I'm not afraid of puddles or water, but come on...no one likes cold wet feet.)

I really need to work on getting some more aerobic base miles in each week. While training for Marshall Marathon in the fall, one of the things that helped me the most was building up my base of aerobic miles, it is great for the mind and the body to back off a little bit. Aerobic miles do wonderful things for your level of fitness.  I have just never been really good at getting them in by myself, it's a lot easier when running with someone when you can slow down, relax and talk while you run. But of course I am trying to learn to do it on my own too. Here's a little hint though, I like to do things my way and I like to do things fast and efficient and patience is most definitely not my middle name. So we will see how much I actually try and slow myself down.

A little about Aerobic Exercise/ Aerobic running
Aerobic exercise is generally lower intensity activity that relies on the use of oxygen to meet the energy demands of the body (Aerobic Metabolism).  You're not going to spike your heart rate or win any races, the goal is to maintain steady pace and steady breathing to allow the body to maximize it's energy through oxygen. Basically your 'easy' runs should be aerobic, where your tempo runs, intervals, and progressive runs are going to be more anaerobic (screw keeping your heart rate down for these, it's going to get jacked up). Progressive runs are my favorite (mainly because it works well for me), I love finishing run stronger and faster than I started.

Benefits of Aerobic Running
There are so many benefits, but I will highlight a few for you......

1. Prevents Health Problems : Running in general does this. I mean seriously, if you're taking the time to get off the couch to go run, chances are you're going to start making other smarter decisions to go along with it.
2. Strengthens the Respiratory System: Makes your lungs more efficient. your body can deliver oxygen quicker to the rest of the body. Oxygen=good. (duh.)
3. Reduces Body Fat: Aerobic exercise burns calories, just like other activities do, the only difference is that aerobic activity burns FAT calories (erm, those are those little creatures that sew your clothes smaller at night to make you mad)
4. Strengthening the Heart: Makes the heart muscles stronger and can pump blood more efficiently. 
5. Improved Mental Health: Again, running in general does this, but sometimes backing it off and taking it easy and just focusing on time on your feet rather than the speed can be a stress relief. Not every run needs to be your fastest, the sooner you learn this, the less likely you will end up disappointed when you do have an off run.
6. Improves Oxygen Supply to Muscles: You're muscles need Oxygen, you need your muscles to run. Do I need to say more?
7. Increased Efficiency of Muscles Oxygen Usage: Continuing with number 6, muscles need oxygen but if they are more efficient with their usage of said oxygen, the less likely they are to be fatigued. And we all hate tired muscles.

Look, I am not an expert.....not by any means. But I do know what has worked for me in the past, take it easy and relax. Not every run will be your fastest, nor should it be. Your body needs to experience all types of running to develop into the best runner it can be. You need easy aerobic runs, you also need those intervals to boost your speed, and tempo runs to push your threshold, longer runs to help build endurance, and recovery runs to allow your body to heal. Don't be stupid, if you plan o running every run as fast as you can, call your doctor now and schedule an appointment for some injury, because you'll be needing it before too long.

One last addition to that.... I will be the first to admit I did not used to understand the concept that every run shouldn't be your fastest. I was horrible about it to be honest, and I used to wonder why I wasn't improving and why I was always fighting fatigued and injured muscles. Finally I started being smarter and asking more experienced people questions, I started reading about running and I started trying to train smarter and not harder. It wasn't easy at first, and there are still days I have to really fight the urge to go all out, but you have to remember the long term goals and not just focus on the here and now. It's a process, and it's also a puzzle, there are so many pieces to becoming a stronger runner, but every puzzle is different, you need to find the perfect way for your pieces to fit together. (okay, lame I know...but true!)

Bust through Boredom

Today's post is inspired by today's Dailymile #Dailymission 

#DailyMission :Do you have a secret for turning a boring long run into something at least a little more fun?

First off I have to say many of the things I am going to list are things I do during ANY run to keep myself occupied, not just on long runs. And secondly, you may laugh at some of these, or think that I am crazy but it works for me and you never know, it may work for you too....

1. Bring a friend along...DUH! One of the easiest ways to beat boredom in any run, especially long runs is to run WITH someone.... even if they only run part of the run with you, even if you don't talk at all....having someone there can really help! FYI having a friend there makes people watching and making fun of things you see, that much better! Laugh together! You could also pretend to be criminals running from the cops together, or spies chasing someone, just saying that you have an imagination and you should use it.
2. Make a kick ass playlist...music is a great motivator and the right tunes can keep you going even when things get boring or tough. Randomly scatter in some crazy upbeat songs, mix in some oldies (we all have them stashed away, you we know you know all of the words!), play songs you know you can get lost in, sing all the words and forget about the miles passing you by.
3. Sing & Dance to said 'kick ass playlist' : The amount of times I have gotten busted jamming to tunes while running is astronomically high. Every time I get caught I laugh too, because I am not embarrassed, I may not be the best dancer, but when I dance when I run I am pretty sure I look like I am having a seizure. That is my public duty, to make people laugh when they see it. Brighten someones day who see's me, they'll brag to their friends about it. My playlist making skills have gotten very good, and I love putting songs on there I know all the words to, usually I'll sing and beebopp in my head, but it eventually starts coming out of my mouth, or at least humming the tune. Name the following songs, they're awesome throwbacks to run to, because we all know you know the words and you'll forget all about the fact that your leg is cramping up.
1. "What you wanna ball with the kid Watch your step you might fall Trying to do what I did Mama-unh mama-unh mama come closer In the middle of the club with the rub-a-dub, unh No love for the haters, the haters See me on the fifty yard line with the Raiders Mad cause I got floor seats at the Lakers Met Ali he told me I'm the greatest I got the fever for the flavor of a crowd pleaser" 
2. Night Creatures Call And The Dead Start To Walk In Their Masquerade There's No Escapin' The Jaws Of The Alien This Time (They're Open Wide) This Is The End Of Your Life
3. Take me home tonight I don't want to let you go 'til you see the light Take me home tonight Listen, honey, just like Ronnie sang Be my little baby, oh, ho, oh
4. You're playing so cool Obeying every rule Deep way down in your heart You're burning yearning for Somebody to tell you That life ain't passing you by I'm trying to tell you It will if you don't even try You'll get by if you'd only Cut loose, footloose
4. Chase cars: yes, I am serious. I run in the city a lot more now than I ever used to. So I will see cars at stoplights, I'll make a goal to beat them to a few lights down. They have to stop at all the lights or get stuck behind other cars so sometimes you can actually beat them. Or there have been times I changed my route to follow a car (this is on main roads, not back roads or anything), make them think I am following them, then back off and turn around...messing with people can be quite fun. Don't do this unless you know the roads though, don't get yourself lost or put yourself in a bad situation.
5. People Watch: I LOVE LOVE LOVE people watching. If I could sit in the airport or at the mall and people watch for hours I would. Some of the things people wear, and some of the things I see people doing are just beyond me. Pay attention to your surroundings when you run. Notice the houses that still have Holiday Decorations out from a few months ago, I totally saw a house with Halloween decorations the other day!! Wacth the people on the streets, the crazy outfits you will see or the random people talking to themselves. When you are running on main roads, running or standing at a light take a moment to look at the people in the cars around you, I make a point to catch people rocking out in their cars, Jimi Hendrix wannabees with their air guitars, or the steering wheel drummers trying to be Ringo Star or Mick Fleetwood. 
6. Plan a fun route: the route for your run can make all of the difference, sometimes being in the middle of nowhere can be nice, but when you are going to be out there for a while, seeing people and having things to look at can help. I love running through some of the artsy or busier districts in the city, plenty to look at, people to watch, and also, more opportunities for water fill ups or potty breaks (necessary things on long runs). I also have learned to love looped runs. Break a long run into a few smaller loops, maybe do a few different loops, or just do one loop a few times. I found that breaking my 20's into a 10 mile loop twice was a great way to break things up, and the 2nd loop always felt so much shorter than the first!
7. Count things: Count the number of red cars you see, or the number of dog walkers you pass, count anything, helps pass the time. For the record, I count my steps when I am going up a steep hill, it takes your mind off of the struggle and helps you get to the top faster! It's like counting sheep to fall asleep, pick something to count to help you finish the run.
8. Play with your speed: Altering your pace every once in a while is great to help make things more interesting and it will actually help your muscles too. On your long runs you don't need to make it anything drastic like mile intervals or something of the sort, but switching gears every once in a while can be helpful. Even if it's every few miles, pick it up for a minute or so or a few street blocks, push it a little more and give your legs a chance to stretch out then settle back into your planned long run pace. Changing things up a bit can help keep your mind and your legs fresh.
9. Plan something in your head: Most people do their long runs on Saturday's or Sunday's because it's naturally when they have more time to be out on the roads for a few hours. I like doing mine on Sunday for a better reason, that gives me a few hours to plan my week out, map my schedule in my head, plan my to-do list, and get ready for the hectic week to come. Sometimes I lose myself in miles by even planning out what I will write for my run-recap when I get back.
10. Visualize your big race day: When I am finding it difficult to get in the groove, I flip through songs until I find a good upbeat power song that I love, and then I visualize myself crossing the finish line of the race I am training for. For example, in the fall I was training for the Marshall University Marathon that finishes on the goal line of the football stadium(They pass you a football with about 20 yards to go so you can cross finish line/goal line with the ball..TOUCHDOWN!!!). During my longer runs, I kept visualizing my touchdown dance when I finished. Would I do a 'Moss moon' or a 'Lambeau leap', or perhaps Stevie Johnson's notable TD dance mocking Plaxico Buris, One of OchoCinco's many celebrations, or I could stash a sharpie in my Kinvara and autograph something like T.O.....the possibilities were endless. But it proved to be a great way to distract me during runs, I was visualizing the finish line, and every emotion that goes along with it, very powerful way to motivate yourself. (for the record, when I did cross the finish line in November, I was so overwhelmed with my huge PR and BQ that I mentally blanked and forgot the dance I was going to do, and simply spiked the football and yelled "hell yeah", not the most creative, but damn it felt good! Unfortunately you can't see the spike or hear me yell, but watching this always makes me smile, I use it as motivation to keep getting better...)

Step Back and Bounce Forward

While laying in bed last night I found myself thinking about how I was excited for workouts this week, ready to go log some miles and hit the gym a few times, meanwhile I had just ran 10 miles on the treadmill less than an hour prior to this. I was extremely happy to feel motivated for this week because last week I was pretty sure I left my motivation at the airport when we came home from vacation. All week I struggled to get my workouts in, with scheduling issues, lack of motivation, and lack of will power and energy, it just wasn't happening.

Last Week

Monday: Was SUPPOSED to come home from vacation. No workouts.

Tuesday: ACTUALLY came home from vacation in the evening. No workouts.

Wednesday: Back to work after a week away: CRAZY hectic day at the office. But I did get 6.5 miles in.

Thursday: Decent day at work, got 6.6 miles in, then went to the dentist....spent all of Valentines night in pain, looking like a chipmunk and being bundled up on the couch.

Friday: Woke up still looking like a chipmunk, in a lot of pain, and no desire to do any pounding or sudden movements. Worked all day, called in sick for my night job ( hard to smile and be nice to people at a restaurant when it hurts to move your face in any way shape or form)....Spent most of the night being lazy.

Saturday: Pain, exhaustion and migraine finally took over, spent most of the day setting up my new laptop and being a bum. 

Sunday: Promised my mama (yes I still call her mama!), I would help her go pick out some new clothes at the outlet mall and then go to lunch, was gone most of the day. Spent the evening packing my bag for the week and packing more of my apartment up for the move. Finally got on the treadmill at J's around 7:30 for a so-so 10 mile run.

There are so many chances I should have taken to run or go to the gym. But I made excuses and I allowed myself to be lazy and be irresponsible with my training. I'm not happy about it, but at the same time, it might have been just what I needed to get myself ready for some bigger better weeks to come. Which leads me into....

The Penultimate Step

The more I thought about it last night I began relating this to my High School and College Track & Field days when I was a Long Jump and a High Jumper. Now before you ask where the hell this is going, I promise it will tie in. I was a natural at jumping, it came easy and I improved quickly once I really got into it. But none of my improvements ever surpassed the ones that came after I learned the penultimate step. Penultimate is a word that means "next to last", in long jump and high jump this is particularly important. The penultimate step (next to last step) is key to getting the most out of the jump, you have a longer higher step then the last step is lower(height) and shorter(in length) making it so you don't have to force the jump, biomechanics allow you to get off the ground maximizing your velocity and distance. Basically what I am saying is, you have to shorten the last step, get a little lower or back off a little in order to maximize the physics for the big jump. Same holds true for training, sometimes you have to back off a little or have an off week (like I did last week) to help lead you into a bigger better week and get back on track for training. Last week was my step-back which allows me to be more rested and ready to go for it this week.

Although I am still not feeling 100% (I am still rocking a little bit of a chipmunk cheek from my dental work), I am happy to feel motivated again, happy to put my schedule together for the week which will force me to get back on track. I can sit here and dwell on my disappointment in myself for being lazy last week, or I can use the rest and recovery I got to give me more energy for this week.

Some Tips to Getting back on Track

1.  Don't beat yourself up: easier said than done, but dwelling on it isn't going to help. Use it as motivation to be better in the future.
2. Talk to someone about it: confide in a friend or someone you trust. Figure out how and why you got off track, see how far off track you really did get, and put together a way to change it and get back to where you want to be. Telling a friend about it will help you stay motivated and hold yourself accountable for your actions.
3. Look at the community: Pay attention to your Dailymile friends (or other sites you may be a part of), seeing people post workouts should give you motivation to have things to post as well. Look to message boards and blogs to have support about people going through the same things, stick together!
4. Get outside or to the gym: Nix the home workouts for a few days while trying to get back on track. Being surrounded by people who are doing what you're doing will help push you, and a little push can go a long way. 
5. Re-evaluate and Re-commit....I don't track my food all of the time, at least not like I track my workouts. But I have found that when trying to evaluate where I am at, tracking everything even for a week can be helpful. It will hold you accountable and help you be healthier going back into things. Keep a log of what you're taking in and what you are doing to burn it off, seeing it written down or in an app can really help. There are so many ways to log what you are doing, if you want suggestions just ask!
6. Set small goals: set a few smaller goals, such as "I will get to the gym 3 times this week" or set a mileage goal, or perhaps set a goal to log all of your intake and activity for a week. Setting small attainable goals can help you build the confidence to get back where you want to be. Write the goals down, or share them with a friend...and set a reward for each of the goals, working towards something is a great way to stay motivated!
7. Ask for help!  This is an important one. Whether it be asking for help at home with chores or to-dos so you have a little more time to dedicate to working out, or asking a friend to accompany you for a run or gym session to hold you accountable and be there for support. You don't have to tackle everything alone, training for a marathon or any race is a lot of work and requires time, sacrifice, responsibility and it requires support. Make sure you have someone to help you, someone to talk to and be there, it makes a world of a difference!

Those are just SOME of the many things that can help you get back on track, no one is perfect and we all need a little boost sometimes!

We all get off track sometimes, if you have any suggestions or things that have worked for you, speak up!