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?