Sit Up Straight!

Growing up, I heard "sit up straight" a million times, from my mom and my grandmother. Who knew, they were getting me ready for my most favoritest hobby later on in life!

According to this Runners world article I found, good posture plays a huge role in your running. When you run slouched over, you put too much weight on your lower body, mostly the knees. While this is done, your legs can't fully extend and your hip flexors contract. Also, while slouching, your diaphragm is contracted and you can't breath in as deep, which causes side stitches. I hate side stitches! 

Check out this article, to see some workouts that will help improve your core, so you will not slouch!

Plantar Fasciitis Got You Down?

Runners World has a great article about this common injury. There are a few things you can do to help prevent it:

-Where the right type of running shoes, and make sure they're not overused.

-Run on soft surfaces

-Wear a heel cushion or cup in all shoes you wear (running and every day shoes)

-Chose your every day shoes very carefully

-Use a night splint

-Stretch your calves before getting out of bed in the morning

-(mostly importantly) take care of your feet and calves

If you have Plantar Fasciitis, there are things you can do to help heal it:

-Stretch

-Ice after running (during the winter time, this may be the most difficult thing to do, but so worth it)

-Take an oral anti-inflammatory

-Use shoe inserts

-Wear a night splint

-most importantly) See a Doctor!

I hope this helps and any problem, your Doctor can help you!

What injury are you suffering from?

Merry Christmas

I hope everyone stays warm and has a great day! May it include a great run, too!!

What to Wear for Cold Weather Running

Hope everyone has a great Christmas!



Usually (depending on where you live) Christmas time means that it's cold outside. I mean really cold. I live in Cali, so it's not nearly as cold here as it is in North Dakota. I still need to dress warm, in order to prevent myself from freezing. Here's what I'm wearing right now, when I run outside (on the weekends and all this week). I'm still wearing my Nike capris (my legs get really hot), but I know that will change very soon. I wear my long sleeve tech shirt, then a short sleeve tech shirt and arm warmers on top of all that. I also have winter socks and my comfy new(ish) shoes. While running (when it's super cold), I also wear my running jacket (it gets washed a lot more often during the winter time than the summer). Every time I run, I bring my water bottle, my head band (it's a must to keep my hair out of my face) and my mp3 player (only if I'm running solo).

How cold has it been where you live? It's been in the 30's when I wake up and a warm 50 during the day. What do you wear during your winter runs?

I had Patellofemoral Pain, Have You?

When I started training for my very first half marathon, back in late 2010, after some time, I started having very bad pain in my knee. It was mainly my left knee, but sometimes my right would hurt too. It was no fun. When your knees are in that much pain, you can't run, you can't train. I went to my Doctor, and she gave me some ant-inflammatory meds and some exercises to do at home (or in the gym). That's when I started getting serious about my training and needed to include some x-training. it helped so much, I was able to run without my brace and enjoy running...pain free!

After reading this article from Runners World, I realized that this injury is more common for women than men, just because of how we're made (and we place more stress on the knee cap). My problem was that my quads weren't strong enough. See, the knee caps role is to provides protection to the front of the knee to any direct trauma. the cartilage beneath the knee cap has the thickest in the entire body. This cartilage doesn't have any nerve supply, it can become very vulnerable if damaged. 

I worked for months to strengthen my quads and it really paid off. I now know to keep x-training in my weekly workout schedule. I try not to go a week without it!

The Best Yet

This is the best my feet have ever looked during half marathon training (don't zoom in, trust me)

They're not prefect, but they do look good, from a distance. I'm not pushing myself as hard as I did in 2011. But, I am pushing myself. After every workout, I'm dead. I always make sure that I've left everything at the gym. 

On Monday, I ran my speedy (for me) 5k (32:53) and then headed over to the last ripped class of the year (don't worry, I'll continue January 7th). It was really difficult, but so much fun. The room was packed and the lady next to me would run right, when we were suppose to go left (and always ran into me). I think she apologized ~50 times (not exaggerating) for running into me that night. It was getting really old, though. I'm not perfect when it comes to my ripped class (I have no coordination), but I've never ran into anyone (especially 50 times in one class). 

Well, I have my long run tonight, then I don't have another one planned until Jan 3rd. So, this is my last long run of the year. Since I'm off of work all next week (I have 11 days off...in a row), I'll be doing some shorter runs around my house, to get more familiar with the new(ish) neighborhood), and some other, at home workouts to keep i shape while I eat a million cookies and other sweets. 

If you paint your toes, what color are they now? Do you have any coordination? When is your last long run of the year scheduled? What are you training for?

Ginger Bread & a Chilly 5k

This weekend, I had my friend over to build ginger bread houses. This is the first time that either of us had ever made these. since both of us hate ginger bread, we made these out of graham crackers. This is the site where I found the cutting templates and recipe for the royal icing. I was nervous about making the royal icing because it only called for 2 egg whites (only liquid), I was thinking it wasn't going to be enough. But it was! I had lots left over, too!

Here's my candy spread: I had xmas wreaths, red hots, pb pieces, mini m&ms, red & green jelly beans and so much more!

 

Here's the beginning of my houses. My friend houses kept falling over, so she said that they went through an earthquake.

Here are our houses (mine & her rubbish).

After we finished, we got ready to go for our 5k. We usually go about 6:30 am, but we're changing it to 10am. It's just too dang cold. I hate being cold. We ran about 3. It was about 50 degrees, slightly foggy and just starting to sprinkle. It was the most perfect running weather. We loved every minute. 

This time, I decided to push my friend more than I have before. I wanted her to pr this time. This time, she préd by 3 minutes! I'm so proud of her!

Here we are after our 5k, very proud of our houses. Jason loved them too!

Do you build houses? Ginger bread or graham crackers? What is a holiday flavor you hate? I hate pumpkin and ginger bread. 

Spinalicious Night

Last night was full of all kinds of sprints. It all started with a warm up mile and lead to 3 miles of sprints and then a cool down mile, on the treadmill. I was feeling pretty awesome. Some of you may ask if I broke the treadmill again. The answer is no.

Then, I headed over to the spin room and was greeted with a smile by one of my favorite instructors. His "to do" board indicated that we were really only doing a lot of heavy sprints for the entire hour long class. I walked in the class with a huge (but sweaty) smile and I walked out the same way (I did walk out with a lot more sweat, though):

We still haven't had the funds to get our heater fixed (actually we just need a brand new one), so we're using space heaters. they really do help. When we feel like the heaters aren't doing anything we walk outside and see how cold it really is out there. I think Mickey likes the heaters, too.

I'm excited that we get our fireplaces cleaned out next week and we can have really heat!I just hope we have enough firewood. 

How cold is it where you live? Since I live in Cali, it doesn't get as cold as most places. It was 34 yesterday (at night and 50 something during the day). 

Do you prefer sprints or intervals? I'm more of a sprints kind of girl!

Rainbow Bright Vomit

It was a relaxing night at the gym last night. I used the weights section to work my legs. I usually use the stairs, but I realized that I hadn't used the weights in way too long, so I really needed to. I don't want an injury, and I've learned the hard way, that cross training is a necessity for my half marathon training. 

While I was lifting weights, I realized that everyone was in matching clothes (no that they matched each other, just that their "outfit" matched). I think I may have been the only one that wasn't matching. I looked like rainbow bright had thrown up all over me. I had on blue (3 shades) pants, pink tank, red/white jacket and purple shoes. The thing is, I don't care. I'm not one of those girls that needs to match all the time. I've been tired in the mornings, so I haven't cared what I threw in my gym bad for that night's workout. 

I don't think it matters what you wear, as long as you're trying. Except, there was a guy in my yoga class that was wearing skin tight jean (definitely jeans), a chain to hold his wallet (I guess while he's in downward dog) and a button up collard shirt. I guess he wasn't expecting to come to the gym last night. Whenever we would come in to a balancing pose, he would hop all over the room. It was pretty annoying. If you lose your balance (which happens all the time), come out of the pose and try again, slowly. 

Do you match when you workout? What's your favorite yoga pose? how often do you cross train?

Sunset Run & Some Flooding

Last night was a night that I really needed my run. I was in such a bad mood, I just wanted to run forever. I ended up not taking a lunch and leaving early (don't worry, I did eat). I always get changed at work, then head to the gym. I got changed and started driving. While I was driving, I realized that the sun was still up and i had time to run fast, but not far. I pushed myself, harder than I have in a while (except during my sprints). I came our glistening (women don't sweat) and completely calm. Running is great for everything! There's just something about a sunset that can really take away any troubles that a person may have.

A couple weeks ago, it poured here. I know, a lot of you had a lot worse weather a little while ago, but this doesn't happen too Often. In the pouring rain, Jason and I took a walk around the neighborhood. Little did we know, that we wouldn't be going very far:

Here's our backyard. It didn't touch our house, though.

The park directly behind our house. Notice the man in the right hand corner, the water is up to his waist. 

This guy was stupid and went too fast going through the flood and flooded his car.

Across the street from our house (yes, we have 2 parks). It's really flowing!

I run on these trails, but not that morning, I didn't feel like swimming. 

Have you had any sunrise or sunset runs lately? What time do you prefer to run? How's everyone else out there? Any crazy, unusual weather for you?

The Best Running Partner & Christmas

Well, it finally happened. Jason ran with me. I emailed him on his day off (I had to work) and he said he would run with me, when I got off of work. I was expecting him to not be ready when I got home. Instead, he was ready and excited! I quickly got changed and we were off. We started off slow, and only went about 1 mile. It was so worth not running my long run for the week. 

I was trying to talk to him during our run, but he said that he doesn't run and talk at the same time. He got use to me talking while we were running. It was so great! I love running with Jason!! He is the best (not offence to anyone else I've ever run with). 

 He enjoyed himself too, and said he may be doing this at least once a month.

My legs loved the run, too!

Christmas is in full effect in the David (my last name) house hold. Here are some of our decorations (I'm done shopping and excited about it).

Our entry way.

Front door

Close up of what's in the pot.

Over our fireplace

What does your place look like? Are you ready for Christmas? What are your New Years plans? Does your spouse/significant other run too?

I spent too much time raking and picking up leaves (aka: squats and an arm workout), so I won't be going to ripped class. Just doing some sprint and a leg workout. How about you?

Hunting for the Perfect Tree

Over the weekend, Jason & I went on a hunt. A hunt for the perfect Christmas tree. We went to a few places to find the perfect tree. The first place we went to because I had entered a raffle for a free tree. 90 people entered, but only 2 showed (you had to be present to win). We lost, but this place was the most fun. 

They had a petting zoo:

The third and final place was nothing special. Here is Charlie Brown's tree:

We found the perfect one and got it loaded up and ready to go home with us.

There was a big storm coming, so we managed to get home before it came. While it stormed outside, I decorated inside (in another post).

Did anyone run CIM this year? If you did, you know what storm I'm talking about. 

The Long Run that kept me Hungry

After work, on Thursday night, I headed out (to the gym) to run 7 miles (my long run for the week), on the treadmill. I knew not to use the one I broke the night before (it's still there). I settled ion one that was on the far right side, away from everyone. Soon, they were all filled and I got a lot of strange looks, as I normally do when I run for more than 45 minutes on the treadmill. See, my gym doesn't have many people training for running races here. They seem to be here for their own fitness goals, but I rarely ever see anyone running for more than 45 minutes.

The first handful of miles just flew by. I couldn't believe it. before I knew it, I was on mile 5. Only 2 more miles to go. Mile 6 came. Mile 6.25 came and stayed for a while (it seemed). It took forever to run the last mile. It felt like that mile took longer than the other 6 I had already ran. My legs were tired, my brain was tired and my body was tired. I just wanted to finish. So, the only other way to finish faster, was to run faster. That's what I did. For the last 3/4 mile, I ran at 7.5 (I usually run at 6-6.2). It did seem to take longer, but I know I finished faster than I would have running slower (I'm a smart person doing math here).

For the next day or so, my stomach gave me problems, as it normally does when I run further than 6 miles. I guess it really hates being jostled for so long. I've tried out different food methods and this is just how my stomach is. I've learned to deal with that. One thing I real hate about training, I'm always hungry. When I think I've had enough food, I'm just hungry in a few hours. No matter what I eat (peanut butter, or pasta, or veggies and fruit, yogurt, chicken, or anything else...I've tested that too). it's just a running thing. 

Do you get any GI issues while running? Who ran CIM this past weekend?

Sprints and and the Time I Broke the Treadmill

Look at these legs. They are so powerful! So powerful, they broke a treadmill.

It started with a mile warm up. I upped the speed, to start my 3 more miles of sprints. I turned the treadmill up to 8.5 and stepped off. I glanced up at the tv on the wall and when I looked back at the treadmill, it was going crazy. All the numbers were flashing 8 in everywhere possible (times, mileage, calories, ect) and the map showed a full graph and everything. It was crazy. Also, I couldn't get the treadmill to stop. It was going 8.5 and fast. 

The 2 older men on either side of me were starring at me and wondered why I was walking away from this crazy machine. I walked away to get someone to make the craziness stop. When the manager came over, the guys were telling him how fast I was going, while I was running on it. One of them said I was like "the energizer bunny. I just kept going and going". It was so cute. 

The managers just unplugged the treadmill and looked at it in a very confused way. I really did break it! I  moved to another treadmill and enjoyed a very speedy 3 miles in sprints. I loved that it only took me 22 minutes. Love it! I wasn't really feeling my spin class, so I came home and made potato and leek soup. It was so worth it!

Have you ever broken a treadmill or anything like that?  Anyone running CIM this weekend? I live very close to the course!

Calluses Do Running Good

Earlier yesterday, I pulled some sort of muscle in my chest region. I don't know what I did or how to make it feel better. It was really strange. I'd never had this pain in this area before. It hurt to stand up straight or stretch. I was hoping it would go away in a few hours, so I could spend some quality time with the stairs and my yoga class.

Right before my lunch break, I noticed that I was finally standing up straight and wasn't in any pain! I enjoyed (only) 15 minutes with the stairs and a wonderful 60 minute yoga class, stretching. I say "only" for the 15 minutes, because I really wanted to spend more time. I got off of work on time, but traffic was a pain. It doesn't matter, I got my sweat on!

I've been noticing that when I get home, and get out of my shower, my feet are back to looking horrible. It's pretty embarrassing when I take off my socks in yoga class. 

 

I can't wait until I build up the calluses back up, so my feet won't hurt as bad when I do my long runs. Calluses really do running good. It's like they add a little protection between my feet and  ground (besides my good socks and my awesome shoes).

I can't wait for my spin class tonight. I've also declared that Wednesday nights are sprints night. Sprints and spin. How do you spend your Wednesday night?

How do your feet look? Do they look worse while in training? How do you hide your horrible looking feet when you must show them (yoga class or sandal season)?

Thanksgiving & Addition to the Family

Thanksgiving weekend was long and very busy. I made the standard dinner: turkey, stuffing, broccoli salad, cheddar rolls, cranberry sauce and gravy. Then, sweet potato pie and apple hill bought apple pie.

I did find some time to hang out and relax some. This is one of my favorite things to do.

I didn't really participate in Black Friday, but I did buy something, for myself. I added to our family by buying a new (to me) SUV. I've been wanting a newer car for a while. 

Last night, I ran my 5k (31.28)  and felt something weird in my right ankle. I didn't want to push it and injure myself, so I stuck to an extra long cross training session (~45 minutes). In my Monday night ripped class, there's a lot of jumping and running in place. With a slight twinge in my ankle, I didn't want to push it. I want to keep training. I love running and can't wait until my long run Thursday!

Stairs and yoga are on tonight's schedule. 

How was your Thanksgiving? What was your contribution? What kind of vehicle do you drive? 

So much Love for the Long Run

Last night, I completed a 1/4 marathon!!! My long run was 6 1/2 miles. How I plan my long runs, that I up each long run (once a week) by half mile. I loved every minute of this run. I hope this streak keeps coming. I love that I'm loving this training cycle so much. 

Ignore the thrown down gym bag and the freaky glowing eyed cat next to me. That's Scouty, she's my little girl and what I call my "cuddle monkey".  She's actually sitting next to me as I type this. She loves watching me type and the keys make noise. 

The miles just kept ticking by. I just wish something better was on tv. My gym only gets a few tv stations and that's how I keep sane on the treadmill. 

Today is my last day at work for the week. Yay for a 4 day weekend!

What are your plans this week? How have your runs been going?

Happy Legs with a Side of String Cheese

My "go-to" snack, while at work, I've been going crazy over pears and string cheese. The thing about pears is that the more bruised and beat up they are, the juicier and more flavorful they are. Love them!

Last night, my ripped class kicked my butt. Exactly what I needed before Thanksgiving. I think she pushed us more because the holiday where you eat as much as possible is around the corner. I'm so glad!

I'm really feeling it right now. Can't wait until this afternoon (enter sarcasm). My legs haven't been this happy since my last long run, last week. 

I have my long run tomorrow. I need to kick out 6 1/2 miles before Thanksgiving and tomorrow is my only day to do so. 

How are you prepping for the holiday? How many miles are you running per week, right now?

Apple Hill and a 5k in the Rain

There are some days when your weekend is so busy, that you're too tired for too many words. So, here's a post mainly in photos.

Jason and I went to Apple Hill this weekend to collect our annual apples and cider and pies.

Is was a beautiful day!

We drove up a little ways to play in the snow. It's kind of crazy to think that this was only 10 minutes away from the above picture.

Again, I met my friend for our weekly outdoor 5k. It was sprinkling some of our route, so it was really fun! I actually miss running in the sprinkling. As you can tell, from the below picture, I felt like a bad ass when I got home. 

Another 5k, weights and ripped class are on the schedule tonight. It's going to be a short workout week, because of Thanksgiving. We're hosting this year, and I'm making everything from scratch, so I have a lot of things going on and will need to relax afterwards. 

How are you celebrating Thanksgiving? What is your signature dish? If you don't have one, what's your favorite dish to eat? Any turkey day races? 

My Gratifying 57 minutes & the 1st Long Run of the Season

Instead of stairs and yoga last night, I needed to make up my long run that I couldn't do last week. It took me 57 gratifying minutes and I loved every minute on the treadmill. The first couple of miles went by so fast, I couldn't believe it. The miles just kept flying. Every time I looked down, another mile had past. It felt like I was only on the treadmill for 10 minutes. I'm still on my runners high!

Look at my smile last night. I'm beaming from cheek to cheek. The seven is as in fifty seven minutes. This is such a great accomplishment. It was like the good 'ol days, when I was "hard core" training (for me). I've missed this and I'm so glad I have a goal to keep me training (and in line).

Yesterday, I was looking online and saw this:

I think this would be so cute for an appetizer for Christmas. It's a cracker with pepperoni, thinly sliced celery, peppercorns (or anything for the eyes and nose) and cheese. So adorable!

Hopefully you're not eating while you're reading this (do you like my nail polish color?):

Last night, I felt a little pull on my left foot's pinky toe. I think my sock turned and the sewing ended up rubbing there. Since I haven't been running too far, I haven't been using any body glide. I guess it's that time.  It's a start of a blister. Time to get it healed, before my next run, on Thursday. 

I'm catching up on my runs and Thursday, I will be. 6 miles. I will be running my long run next week on Tuesday, instead of Thursday. If you remember, I do want to have a life and keep training. This is how I do it, I move things around, as needed. I'm still meeting my friend that Saturday, and she's agreed to try a little further distance. I think there will be more walking, but that's fine. It's (for) fun. 

Do you use body glide for every run? What color are your toes (or fingers)? What's your long run distance? What are you doing for Thanksgiving?

Sausage Phyllo Rolls & Treadmill Runs

Sausage Phyllo Rolls are a great, quick and easy dinner or snack. Jason loves these!

Instead of phyllo dough, I used puff pastry. I made these for dinner yesterday and I loved it! After my ripped class, I just wanted to shower and relax. These are such an easy item to make and while they were baking, I showered.

Ripped class last night was painful. My thighs hurt from the squats, my arms hurts from the weights and push ups and my core hurts from the last minute core work before the class was over. Since I've been upping my weight, it's going to hurt until I get use to them (then, I'll just up them again). I ran another 5k on the tm. I'm finding out that when the tms die (at the gym), they exchange them for new ones (which are the ones I hate). There are only 4 tms that I like at the gym. I hope these 4 last a while.

Do you hate certain type of tms? Do you have a love or hate relationship with the tm?

My 600th Post!!! (& a freezing run)

This is my 600th post!!! I can't believe how the time has past. Thank you for listening to all my stuff that I talk about. I've loved all of your guys' advice you've given me over the 600 posts. 

I appreciate it!

On Saturday, my friend (and new weekend running partner) and I met up and enjoyed a freezing, cold slightly windy run. When we started, it was 40 degrees (please ignore my circles under my eyes, I didn't really want to get up early to run).

I actually remembered to wear something warm. I wore my earn warmers (a review coming soon), arm warmers (that Jason bought me a couple years ago for Christmas), gloves and my winter running socks. It all helped, but it was still pretty cold. 

3.1 miles later and we were finished. Jenny is doing a lot better. She only needed to walk 3 times (last weekend, she walked 5+ times). We cooled down (even though it didn't take long) with a walk to Starbucks. It was a pretty good morning. 

The rest of the day (yes, I did finally shower) was spent hanging out with my mom. We had a girlie day shopping and going out to lunch. It was a great weekend!!!

How was your weekend? What do you wear to stay warm during a freezing run?