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Worth the Run

November 23, 2010 by

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On Sunday, I cranked out the best run I’d had in a long time. I ran a 7-miler in 58 minutes, which is a very strong, hard run for me. Ironically, despite my fast pace, the run seemed much easier than the runs I’d had in the previous weeks. It’s really strange how little (and big) things can affect my runs. This time, I think my time and amazing exertion are to due to two factors: sleep and weather.

For the last 3 weeks, I have had an incredibly difficult time staying asleep. No matter what time I go to bed – whether its 9 PM or 1 AM, I’ve only been able to sleep 4-6 hours a night. For those with insomnia or newborns, this may seem like a gift. But for a full-time professional, wife and mother of two, runner, and traveler, 4-6 hours is not enough to sustain all of my responsibilities with a smile.

On Saturday night, I managed to get a full 7 hours of sleep, despite staying out later than normal. That extra 1-2 hours made all the difference in the world for my mood and for my run. I woke up feeling refreshed and completely awake. This brief reprieve in sleep deprivation caused me to be extra enthusiastic about my typical Sunday morning run.

In addition to sleep, the weather played a significant role in the success of my run. It just happened to be perfect weather for a Fall run – 48 degrees and sunny. Just crisp enough to clean the air, but not too cold to make your lungs hurt after exertion. It’s the kind of weather that tricks you into thinking it’s cold enough to wear a running jacket, but then after your first mile, you are kicking yourself for wearing it.

I know my sleep issues are far from being over, just like I know that snowy and cold winter weather are merely days away. But it’s days like Sunday, where my run seems effortless, that make running on any given day worth it.

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A Runner’s Travels: Leaving My Heart in Vancouver

November 8, 2010 by

As many of you have gathered, I’ve been MIA these last two weeks, traveling to such places as San Francisco, Sonoma and Napa Valleys, and Vancouver. In each of these destinations, I was able to experience a tiny bit of the local life through visiting the sites and tasting the amazing foods each city had to offer.

One of the things I loved about my time away, was that each city had it’s own spectacular views and equally spectacular places to run.  San Francisco offered a coastal path along Fisherman’s Wharf, with amazing shopping sites just a few blocks away. Napa provided a much needed peaceful run through, what seemed like, a sleepy bedroom town surrounded by green and gold vines. And finally, Vancouver…I have so much to say about running in Vancouver and most of it revolves around the beautiful Stanley Park. On three separate occasions, I was able to run from my hotel through Stanley Park. Each time I would nearly gasp in wonder at the beauty of the mountain-lined harbor, the fall foliage at its peak, and the pristine surroundings that are famous in the Pacific Northwest.

Unlike most people who judge a city by the sites, restaurants, and atmosphere, I find myself forming an opinion of the city based on my running experiences there. I have to admit, of all the places I’ve run outside of Chicago – and there have been MANY – Vancouver is, by far, my favorite.

I can quite honestly say, I left my heart, and running shoes, in Vancouver.

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Destination Running

November 1, 2010 by

Like many people, before I travel I think of all of the sites I want to see, all of the restaurants I want to try, and the best places for shopping. In addition to these things, I also think about where I will run. I know I’m a little odd when it comes to running, but it’s true. When I’m out of town, finding new, fun places to run is just as exciting as finding a cool new bistro.

In my many years of running, I’ve run in 8 countries, not including the US, and have run in 22 of the 50 United States. I’ve had so many wonderful running experiences – running along old and winding streets in Ireland, past Gaudi’s legacy in Barcelona, by totem polls in Vancouver, and right up to the gates of the Magic Kingdom in Orlando. All of these places are reminders of wonderful trips and wonderful runs. However, I would not consider any my favorite.

In September, I was fortunate enough to be able to run my favorite route – a route I haven’t run in years – the Chicago lakefront path. If you’ve ever been to Chicago’s lakefront, you will know that the path goes on and on for miles. On one side of the path, you run with beautiful views of the Chicago skyline on the horizon. On the other side is the calming shoreline of Lake Michigan.

Years ago, when I worked and lived downtown, I would take my running clothes to work. After work, I would change and run home along the path, starting from Navy Pier and finally turning into the Lakeview neighborhood near Belmont Harbor. It was such an amazing feeling to combine my 45-minute commute with a strong running workout, something I’ve greatly missed while being in the suburbs. On days that I was not able to run home from work, I would get up extra early to run the lakefront. Rain, snow, or shine, I pounded that beautiful pavement with hundreds of other athletes, yet somehow, felt completely lost in my own thoughts and in my own world.

Each time I go back to the lakefront for a run, I have a slight melancholy feeling. I’m so happy that I’m running my favorite path, but sad – almost like not knowing when I will be reunited with an old friend. And when I do return, the path seems to say, “it’s been way too long my friend, way too long.”

Where is your favorite place to run?

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Strong Abs, Better Running

October 26, 2010 by

(Photo source)

Some people hate doing abdominal workouts – I love them! To me, ab workouts are almost as addicting as running. Although many of you may be shocked at my love for belly burn, as a runner, this view is not uncommon.

Strong abdominals go hand-in-hand with strong running. Abdominal muscles support the torso and stabilize the pelvis while you run. Runners with weak abs tend to tire quickly. Also, they tend to have a less stable pelvis which can lead to lower back pain and hamstring injuries. Runners with strong abs tend to have better posture, a more stable gait, and have fewer lower back problems. Furthermore, the stronger your abs are and the more they can endure, the better you will run.

On the flipside, running also help strengthen and flatten your abs. Think about it, have you ever seen an experienced runner with a large midsection? Running burns more calories/fat, including that which is stored in the belly. Plus, to keep our balance while running, our ab muscles must stay contracted – in a constant state of flexing.

However, don’t rely on running alone for flat abs. Women Fitness reports that running works your hip flexors and your lower back more than your abs. If you don’t stretch these areas, you could develop an imbalance known as excessive anterior pelvic tilt – a fancy way of saying runner’s pouch, which makes your stomach protrude and look much bigger than it is.

Obviously, not all runners will have six-pack abs. Besides, it is harder for women to achieve the six-pack goal than men because we have more body fat. Still, female runners who strengthen their abs (and hence, their core) can expect to see improvement in running, not to mention a tighter tummy.

No need to rely on crunches alone for your ab routine. Try to incorporate a mix of ab exercises that work all abdominals – obliques, upper, lower, etc. For a great ab workout sans the typical crunch, try Shape magazine’s 4-Week Ab Makeover, a workout that utilizes pilates to build ab muscles.

Even if you’ve hated ab workouts in the past, I encourage you to give them another try, especially if you’re a runner. You may not love them at first, but when you start seeing results – look out!

Happy Running!

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How Running is Like Blogging

October 19, 2010 by

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This time of year is my busiest season for writing and other projects. And, it is at this time each year where I contemplate sacrificing some of the things I love – like running and blogging – in order to make more time for work. Last year, I did actually take a hiatus from blogging for 1-2 months in order to spend time working on more lucrative projects. As for running, although I’ve never stopped running for work-related reasons, I took a planned hiatus from running for 2-3 weeks after I had both of my children.

When you really think about it, blogging is a lot like running. In many ways, at least for me, the two go hand-in-hand, with running as an impetus for blogging and vice versa. Plus, giving up blogging or running, even for a short amount of time, is difficult for someone who does it every day. But although the “giving up” part was difficult, the coming back after the time off was even more difficult than I imagined.

Let’s take a look at the other similarities between running and blogging:

6 Ways Running is Like Blogging

  1. Love/hate relationship: I truly have a love/hate relationship with running and blogging. I love to run, just as I love to write. But I hate that both have me so entranced that they are hard to give up cold turkey. Both are definitely hard habits to break.
  2. Practice makes perfect: Although blogging is not a sport – unless you consider taking hits from women’s magazines a sport – like running, your blogging/writing skills will typically improve the more you engage in that activity, be it running or writing. Running and blogging also take practice and dedication to get to the level that you want to be. Furthermore, many experienced bloggers and runners will keep to a set schedule in order to become more consistent in their practice and to gauge their progress.
  3. Varying Levels: Like runners, bloggers can be considered anything from novice to experienced, or from casual to professional. Some runners run for fun, some bloggers blog for fun. On the flipside, some runners run professionally, to earn money, prestige or just to beat a previous personal record. Bloggers are the same way in that many experienced bloggers write because of the money it earns them or with the intent of receiving some sort of recognition in the blogging world.
  4. Socialization: Blogging and running can be solo or social activities. You can write for the masses but never read or respond to comments or you can engage in online communities, conferences, and more. Similarly, you can run by yourself to your heart’s content or you can join a group of runners for weekly workouts.
  5. Outlet for feelings and ambitions: Running and blogging can be used to help alleviate stress, tension, anxiety, make you feel empowered, or simply help you achieve a purpose – whether it’s to run a 5K or to write your first novel.
  6. The Good and the Bad: Runners and bloggers have good days and bad days. On a bad day, a blogger may post just to get something posted, while runners will force themselves just to finish a few miles. But on good days – both runners and bloggers can be on fire – writing strong content or achieving that runner’s high.

Now, if I could just find a way to run and blog at the same time….

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Trots to Chafing: How to Cope with Running Ailments

October 13, 2010 by

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Repetitive strenuous exercise can cause our bodies to retaliate in very unladylike ways. It’s true that strenuous exercise, including running, may lead to injury, but it can also cause a host of other minor health issues, that can sometimes stop you dead in your tracks. Here are just a few of the little problems runners face and how to prevent them.

Runner’s Trots: This is something that many runners experience at some point in time; however, you may never hear about it in regular conversations, especially among women. Why? Because it has to do with something that no one likes to discuss (except for mothers of newborns), diarrhea! Runner’s trots is essentially the uncontrollable urge (and then proceeding to do so) to go “number 2”. Yes, I admit, this happens to the best of runners, but there are a few ways to decrease your chances of developing this bowel spasm. Make sure you are well-hydrated before a long run, because dehydration has been known to irritate the problem. Also, if you’re prone to the trots, avoid heavy meals, fibrous foods, fruit, caffeine, sugary foods, and dairy before your run. They can all irritate the GI track and leave you searching for a port-o-potty mid-run.

Side Stitches: That sharp pain you feel in your abdominal area, just under your ribs, is the unmistakable side stitch! Although most often experienced in novice runners, even seasoned runners get stitches every now and again. According to Runner’s World, side stitches are typically caused by cramping of the diaphragm. To stop the stitch, you can either walk until the pain goes away or press your fingers into the stitch, then inhale/exhale forcefully, while continuing to run. I have done this MANY times and, more often than not, it works! To avoid stitches, remember to breath deeply from your stomach during your run and avoid heavy drinking/eating 30 minutes prior to your run.

Blisters: I’ve had my share of blisters over the years and they always seem to pop up (no pun intended) when I least expect them. Blisters are essentially trapped water in between your skin, caused by the friction of your feet rubbing against your socks/shoes. I’m sure I don’t have to tell you that they can be painful, but they are not a reason to stop running. For most blisters, you can cover them with a large band-aid, blister plaster, moleskin, or even surgical tape. Also, this would be a good time to check your socks and shoes to see if it’s time for a new pair.

Chafing: Chafing, when the skin becomes red and irritated, happens when our clothes don’t fit properly, causing the clothes to rub the skin over and over – and not in a good way. Sweat can further irritate the area. Chafing most often happens around the bra-line area, inner thighs, and underarms. To prevent this, make sure you wear clean, properly fitted clothes (not too loose, not too tight), preferably of the dryfit kind. If you do experience chafing (and you will know when it starts to burn in the shower!), rub a small amount of petroleum jelly or other anti-chafe product on the irritated skin.

Black Toenails: These are the result of bruising and a blood blister forming under the toenail, typically caused by the toes forcefully and repeatedly being pushed up against your running shoes. Your toes may do this for many reasons – your shoes may be too tight, your nails may be too long, the seams of your socks may be irritating you toes, etc. If you do notice your toe becoming black, immediately assess you shoe/sock situation. You may actually have to move up a size in shoe to accommodate this new, but temporary ailment. As for treatment, black toenails look ugly but they don’t always hurt. Many times it will naturally fade or the nail will fall off on it’s own and grow back. However, if your blood blister does become sensitive or appears to be getting worse, check with a doctor who will likely drain the blister for you.

Urinary Incontinence: Although I never really suffered from consistent UI (except for a brief time while running during my pregnancy), I know it is a common problem among female runners. UI is usually caused by a weak pelvic floor and can cause you to leak urine while running. To help prevent UI, you can strengthen your pelvic floor by doing Kegel exercises (that’s right, they are not just for the bedroom!). It’s also a good idea to avoid caffeinated drinks before running and to go to the bathroom right before you leave the house.

No runner is immune to these health issues, just like no runner is immune to injury. The key is to prevent these sidelining mishaps before they start.

Happy and Healthy Running!

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Food Bloggers and Their Favorite Celebrity Chefs

October 6, 2010 by

For the last 6 months, I’ve been running steady at 5 days a week. During these workouts, I’ve alternated between long runs, my longest being 10 miles, fartleks/interval runs, and speed runs. This schedule, although it may seem like a piece of cake for those in training, is a significant schedule for me, as a I juggle a full-time job, writing assignments on the side, two kids, and a husband.

I am now in the thick of my busy season as work – a season that lasts from September-November. As a result, I have decided to give myself a break. I’m cutting my running back to 4 days a week, which may not seem like much, but it frees up a whole morning of running for me, allowing me to sleep in (at least sometimes). I actually started running the 4-day a week schedule 2-3 weeks ago and have found that I not only am running better/stronger, but I am eating less and maintaining my healthy weight. Hmm…maybe 4-day a week runs will be a more permanent schedule? We’ll see!

Cookbook Giveaway Winner!

And now for the winner of the Simply Suppers Giveaway….that would be Erin from A Girl and Her Mutt! She commented…

I LOVE Cat Cora! It’s not often enough that you get to see a great female chef bring it hardcore like she does.

I am also a HUGE fan of Mario Batali.

Congratulations Erin! And a HUGE thank you to everyone for sharing the names of your favorite celebrity chef. Leave it to food bloggers to name them all – ha! There were so many names mentioned including Cat Cora, Mario Batali, Paula Deen, Rachel Ray, the Barefoot Contessa, and more. I have to admit, I got a little weepy when I read all of the chef names. I used to watch the Food Network and my favorites chefs all the time. Now that I don’t have cable, I barely watch any TV at all, including the Food Network.

Have a great night everyone 🙂

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The Do’s and Don’ts of Carb-Loading for Runners

October 5, 2010 by

pasta

(Photo source)

When I was training for my first Half Marathon, I remember loading up on pasta, bagels, and breads a few days before the race. I ended up gaining a few pounds and looking awfully chubby and pasty – so NOT how a distance runner should look! But this practice of carb-loading before my race helped me run 2+ hours and still have energy to burn in the after party.

What is carb-loading?

Runners and endurance athletes have embraced the practice of carb-loading for years. Carb-loading involves maximizing your intake of carbohydrates in order to sustain long-term, intense physical activity, such as a triathlon, marathon, or century ride. But…

Why do we need all of those carbs?

Good question! High-intensity sports, like marathon running, take a significant amount of energy to perform. The energy that we need comes from the food we eat in the form of fat, protein, and carbohydrates. Our bodies need all three of these nutrients, but carbs (which our bodies turn into sugar) are our body’s main source of energy and what sustains us the longest during exercise. Hence, carb-loading may help you maximize energy storage and boost your athletic performance.

When should I load up on carbs?

Before you start jumping for joy thinking you can eat every carb under the sun, STOP and read this. Carb-loading isn’t necessary for recreational sports or activities, or even running a 10K! For runners, carb-loading is usually recommended a few days to several hours before a run that will last 90 minutes or more.

How do I carb-load my diet before a big race?

Mayo Clinic explains that traditional carb-loading is done in a two-step process the week before a high-endurance activity.

STEP 1: A week before your event, reduce your carb intake to 50 to 55 percent of your total calories. Keep in mind, 1g of carb equals 4 calories. Therefore, in a 2,000 calorie/day diet, you’ll want to eat no more than 275g of carbs per day. During this time, increase your protein and fat intake to compensate for the calories lost in reducing your carbs. Continue training as normal in order to deplete your carb stores and get your body ready for the Step 2 – carb-loading!

STEP 2: Three to four days before your event, increase your carb intake to 70 percent of your total calories, or 4.5g of carbs per pound of body weight (your weight in pounds x 4.5 = number of grams of carbs). Decrease your intake of fatty foods and scale back on training to save your carb/energy stores for the big day.

What carbs should I eat?

Back in the day, all carbohydrates were given the same importance. Endurance athletes would stock up on any and every carb they could find before a big race or sporting event. Now, after years of research, we know that not all carbs are created equal.

According to Runner’s World, before a long race, you want to take in carbs such as whole grains and fruits. These will give you slow-burning energy and help you avoid rapid fluctuations in blood sugar levels. During your long training runs or your actual race, you’ll want fast-acting carbs that will convert immediately into glucose/sugar energy. Here’s where bagels, sports gels and drinks, and even candy come in handy.

What about carb intake after my event?

As I’ve mentioned before, remember to eat within an hour of your event to replenish your energy stores. You’ll want to eat a mix of carbs and protein, ie. whole wheat bagels/bread, bananas, protein bar, etc. Keep in mind, you’ll want to reduce your post-event carb intake back to normal levels, about 50-60 percent of your calorie intake.

What are the risks of carb-loading?

1) Weight Gain: On this plan and many carb-loading plans, runners/athletes will gain weight, maybe 2-3 pounds – just as I did. But don’t worry, it’s just water weight and will easily be lost during your high-intensity workout, as long as you don’t continue carb-loading post-race!

2) Digestion Issues: Limit the high-fiber carbs 1-2 days before your event to reduce gas, cramping, and overall digestive discomfort.

3) Blood Sugar Changes: Carb-loading can rapidly change your blood sugar levels. If you’ve had problems with your blood sugar in the past, be sure to check with your healthcare provider before indulging in the carbs.

Now, go forth and be smart about your carbs!

Happy running everyone!

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What the Fartlek? How to Run Faster

September 30, 2010 by

Fast runner

(Photo Source)

With a few months of running under your belt, you may be looking for a way to improve your speed, which is a combination of strength and endurance. To do this, Runner’s World recommends the following three workouts that have been proven to help runners increase endurance and strength, not to mention overall speed. They can be done throughout your normal running week and can be tailored to fit any running level.

LONG RUNS: You may have heard experienced runners talk about their “long runs” for the week. This is the day that runners run their most mileage. Long runs are different for each runner based on how seasoned they are. If you typically run 3-4 miles a day, your long run may be 6-8 miles. For others who only run a couple miles a day, a long run may be considered 4 miles. No matter now many miles you log in your long run, these once-a-week long runs can help you build major endurance. Please note – when adding more mileage to your weekly runs, keep in mind the 10% rule of running – a runner should add no more than 10% mileage to his/her weekly workouts. So if you normally run 10 miles total in a week, you would run 11 miles the next, etc.

HILLS: Many runners hate hills because they slow us down. Others are scared of hills because they can be very challenging to tackle. But, if you practice on hills you can learn to approach them the right way, which may help you overcome your anxiety. Aside from preparing you to run future hills, running hills can help improve your overall strength and endurance. Believe me, after running a few hills, running on a non-graded surface will make it seem like you’re flying! So, how do you approach a hill? For any hill, you want to avoid being completely upright and rigid in your approach. Instead, you’ll want to lean forward slightly, about 5 inches or so. As for pace, for small to medium hills, increase your speed slightly as you run up and over the hill. Use the downhill run for your recovery. For large hills, cut back on your pace a little – you’ll need to reserve your energy just to reach the top! Try adding a few small hills into your workouts each week. No hills near you? Run the stairs at a local park or school football field.

FARTLEK: Fartlek is a strange-sounding word that’s hard to say without laughing. But the word simply means “speed play” in Swedish. The premise behind a Fartlek workout is to build strength and endurance by alternating a slower, more comfortable pace with a faster, more challenging speed for a set amount of time. It may sound complicated, but all you really need to do is alternate running at your normal pace with a 1-2 minute faster run, and then repeat. The faster run should not be an all-our sprint, but rather 10-25 percent faster than your typical pace. After your fast interval, use your comfortable pace as a recovery period until you’re ready to start your next fast run. Your fast run can range from 30 seconds to 3 minutes, or whatever you’re comfortable with. You don’t need to time yourself either. I do Fartlek runs once a week using trees/mailboxes as my interval markers.

Even if you’re not looking to take your performance beyond your current level, long runs, hills, and Fartleks can add variety to your weekly routines and help keep your runs fun and fresh!

Happy Running!

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Runner’s Rut: Strategies To Keep Running Fresh and Fun

September 23, 2010 by

Female runner

(Photo source)

Runner’s rut – we all go through it at some point. The dreaded rut means different things to different runners. For many, runner’s rut signifies that they’ve reached a training or performance plateau. After months of running, they just can’t seem to get over the hump and improve. But for me, runner’s rut means that running loses its luster and seems more like a chore than a treat.

Gasp! Yes, that’s right. Although I love running, I have to admit that running can get monotonous. Think about it, who wouldn’t get bored doing the same workout every day? And I don’t just mean running on the treadmill – that’s a whole other boredom story that I’ll save for another time.

If you’ve ever experienced runner’s rut, rest assured that there are some easy ways to snap out of it. To break through this monotony and keep running fun and fresh, you just need to change it up a bit. Try the following strategies – one is bound to stick and help you find your runner’s high again.

Run with a Friend – Even if you’re typically a lone wolf runner like me, running with partner or in a group can motivate us to push a little harder or even help us see running from a different perspective. At the very least, having someone to talk to helps the time go by faster!

Try a Different Route – Sometimes, all you need is a change in scenery to breath life back into your running routine. If you always run on the road, try a trail. If you always run in the city, try running along the lakeshore, etc.

Change Your Routine – We all get comfortable with our running routine. Heck, I ran the same 5 miles every day for months! Even if you can’t add more miles to your workout, try interval runs or speed training to add some pizzazz to your workout.

Get Some New Tunes – If you know exactly what song you will end up on when you hit mile 3, it’s time to change your tunes!

Set a Goal – It’s easy to get motivated when you have something to look forward to, like a goal of breaking your 5-mile record or running a local 10K. Better yet, run for a cause and channel your extra motivation to help others!

Sport a New Outfit – OK, I just had to throw that in there. It may be pathetic, but I am motivated by cute running clothes. If I have on a new running shirt or shorts, somehow I feel stronger and sexier. What can I say, I am a runner, but I’m also a girl!

Take a Break – Give running a rest for a week and try something new. Go for a walk, try swimming, or organize a hike. Then, after a week, go back to running, hopefully feeling fully recharged!

How do you break through a running or workout rut?

Happy running everyone!

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