August 26, 2014 by Darlene

Tuesdays on the Run: Cross-Training

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: Cross-Training

What is Cross-Training?

According to Acefitness.org, “Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness.”

All half marathon and marathon training schedules include at least one day of cross-training.

What are the benefits of cross-training?

Reduced risk of injury – People who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimens.
Enhanced weight loss – people who need to lose weight can effectively achieve a reduction in body weight and fat stores by combining two or more physical activities in a cross-training regimen. They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20 to 30 minutes.
Improved total fitness – Cross-training can include activities that develop muscular fitness, as well as aerobic conditioning.
Enhanced exercise adherence – Cross-training is a safe and relatively easy way to add variety to an exercise program.

Another benefit of Cross-Training is that you can explore different kinds of sports. Although, you are a runner, you may find that you enjoy biking or swimming. Also when you cannot run due to an injury, you can still cross-train. When I broke my ankle, I could not run but I was able to bike and use the elliptical.

What activities are considered cross-training?

1. Cycling – According to scientific studies, runners benefit the most from cycling.

(I have only biked when I was UNABLE to run. I should do it more but who has the time.)

2. Resistance Training – Recent studies have linked resistance training with improvement in running, reducing heart rates while doing so, and improving race times at distances from shorter runs to marathons. It also protects runners against lower body injuries, and circuit training provides a great cardiovascular workout, and increasing muscle power. The gym is the best place to do this, with the help of Personal Trainers.

Unfortunately I do not belong to a gym and the closest thing I have done is using these resistance bands (when I was recovering from an injury.)

3. Swimming – It is an activity that is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular health. It is also good for the lungs because of the breathing exercises you have to do while performing the activity. For runners who have sore legs, this is most recommended since it’s low impact, and it surprisingly burns a lot of calories.

I wish I were a better swimmer but I am not (and I do not have access to a pool.)

my version of lake swimming

4 . Aerobic Exercises – It provides an outstanding cardiovascular workout, boosts quadriceps and hamstring strength, improves coordination, and can make runners quicker on their feet. In addition, the upper-body movements used in aerobic dance may even tone up runners’ torsos a bit. Zumba is pretty popular and there are many videos with aerobic exercises/dancing.

When I was younger, aerobics classes were popular & used go to them. Zumba is something I want to try.

5. Other sports like Tennis, Soccer, or even Golf can also be considered as Cross-Training activities, as long as it benefits you in burning calories, toning muscles, building stamina, endurance.

I love to play tennis (tried golf but I stink at it.) and play doubles at least once per week.

Tips for Cross-Training:

1. Choose what you like – Try several things to decide what’s beneficial and best for you. Also consider your resources like time, money and energy.

2. Start slow – Even if you are an experienced runner it doesn’t mean that you are already good at another activity or sport. Start at the beginner’s level of any sport or activity that you will engage into.

3. Do not strain yourself – Try to stick with your training days but use a cross-training activity as an alternative on some days not allotted for running.

4. Chose the ones that will not use the muscles that you use during running – that is why I do not play tennis and run on the same day (they both can strain your calf muscles) but I may do yoga after running.

5. Hydrate & Eat Well – Always make sure you hydrate yourself well especially if you sweat too much. Always eat healthy food. Avoid junk food and foods that are high in salt and fats. Try to eat more carbohydrates before exercise and protein after.

5. Have Fun! – You should always enjoy what you do because if not, you will not keep it up.

Happy Running! Do you Cross-train? What do you do as Cross-training?

August 12, 2014 by Darlene

Tuesdays on the Run: Mantras

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: Mantras

Original artwork of Runners Feed Freelance Writer- Amanda Winslow

My favorite mantra is: FINISHING=WINNING!

I have it printed on my RoadID and on the bottom of a shirt.

When I am running and have an off day, I have to remind myself of this.

Below are many quotes that I like:

“Me and running don’t always see eye to eye. Some days it hurts more than others. But that doesn’t mean I don’t do it. I deal with it and I keep running because not everything that is good for you always feels good for you. Every day is the day.”

“The gun goes off and everything changes… the world changes… and nothing else really matters.” – Patti Sue Plummer

“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?”– Peter Maher, Irish-Canadian Olympian

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

“I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” –Jesse Owens

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” –Fred Lebow, New York City Marathon co-founder

“Running is the greatest metaphor for life, because you get out of it what you put into it.” –Oprah Winfrey

“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it’s all about.” –PattiSue Plumer, U.S. Olympian

“Believe that you can run farther or faster. Believe that you’re young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don’t let worn-out beliefs stop you from moving beyond yourself.” –John Bingham, running speaker and writer

“You also need to look back, not just at the people who are running behind you but especially at those who don’t run and never will… those who run but don’t race…those who started training for a race but didn’t carry through…those who got to the starting line but didn’t in the finish line…those who once raced better than you but no longer run at all. You’re still here. Take pride in wherever you finish. Look at all the people you’ve outlasted.” – Joe Henderson

“Whether you believe you can or believe you can’t, you’re probably right.” -Henry Ford

“Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time.” -Michael Sargent

“Remember the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.” -Sarah Condor

“Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too.” – Richard O’Brien

Happy Running! What is your mantra?

August 5, 2014 by Darlene

Tuesdays on the Run: Safety

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: Safety on the Run

Source: http://www.runnersworld.com/the-starting-line/11-tips-staying-safe-roads

Leave word. Tell somebody or leave a note at home about where you plan to go and how long you plan to be out. That way your loved ones will know to come look for you if needed.

I always carry my cell phone so I can be contacted by my hubby. I usually tell him that I am running & on the weekend where I am running.

phone in my SPiBelt

Identify yourself. Run with proper ID, and carry a cell phone with emergency contacts taped to its back.

I usually wear my RoadID and carry my cellphone which has ICE as a contact.

pink RoadID

Pretend you’re invisible. Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.

Face traffic. It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.

I always run facing traffic and if possible on the sidewalk.

nice sidewalk here

Make room. If traffic gets heavy, or the road narrows, be prepared to move onto the sidewalk or shoulder of the road.

Yes, have to do this a lot since most roads in my neighborhood do not have sidewalks or a wide shoulder.

and a wide shoulder

Be seen. Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don’t own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you’re going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).

When it is dark, I wear bright colors and carry a flashlight. I also run on the sidewalk or on under street lamps. I never run on street that have no lights.

my favorite nighttime jacket

Unplug your ears. Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in.

I do wear earplugs but I keep the volume low.

Watch the hills. When they crest hills, drivers’ vision can suddenly be impaired by factors like sun glare or backdrops.

Beware of high-risk drivers. Steer clear of potential problem areas like entrances to parking lots, bars, and restaurants, where there may be heavy traffic.

Watch for early birds and night owls. At odd hours be extra careful. Early in the morning and very late at night, people may be overtired and not as attentive.

Mind your manners. At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.

You can never assume that a driver sees you. I always wait at a driveway or corner to be waved on.

_____________

I’d like to add:

Do not run in isolated places where there are no other runners or shady people hang out.

I love to run on the bike trails but I would never run on the one along the Hudson in the evening or even in the middle of the day in the winter when no one else is running, walking or biking.

Sat am is a great time to run on the bike paths

Happy Running! What do you do to stay safe while running?

July 29, 2014 by Darlene

Tuesdays on the Run: Speedwork

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: Speedwork: How to run faster

This a tough topic for me because I am not good with prescribed runs or formal drills.

So here is what they say to do:

Be Prepared for a Little Discomfort – Some beginners have difficulty running faster because they’re afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you’re pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning.

Work on Your Turnover – If you can increase your stride turnover, you’ll run faster. Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps — as if you’re stepping on hot coals.

Try Interval Workouts – Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeats. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you’re running on the road, you can use lamp posts or telephone poles to mark intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you’ve covered a mile.

Do a Tempo Run Once a Week – Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Try Some Hill Training – Hill repeats are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.

Lose Weight – If you’re already trying to shed some pounds, here’s more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.

Don’t Forget About Rest Days – Don’t assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don’t forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. So, if you run every day without taking days off, you won’t see much improvement.

Be a Smart Racer – It’s possible to shave some seconds or maybe even minutes off your finishing time with smart racing strategies, such as making sure you don’t start out too fast.

Now here’s what I do:

I should say that I don’t do much speedwork. In fact, I rarely even do the first 2 below. I know I should and I would probably be faster if I did.

Modified Fartleks – In other words, I ran as fast I can until the next mailbox or lamp post. I repeat this several times. I do this maybe once a week during a run. I also always end my runs running very fast. I think this is because I want to be done sooner. But it does give me practice in running fast and sprinting through the finish line.

Track Intervals – I walk one lap of the track (400 m) and then run one lap fast. I repeat 12 times. So I have completed 3 miles but only 1.5 miles running. Sometimes I only run/walk a half lap because 400 m of walking is boring but in the end, it is the same distance.

now he knows how to rest

Rest Days – I rarely run two days in a row. If I do, it may be a morning followed by an afternoon. If my legs are tired, I run slower. Sometimes I even take 2 days off before a race. As you age, your legs need more time to recover.

Run a lot of races. Someone once replied when I said that “I don’t do speedwork” that “your races are your speedwork.” This is probably true. I am not motivated to run fast and not walk during my training runs. I just do the miles to get it done. However, in a race, my competitive nature takes over, I want to be fast.

Happy Running! What do you do to get faster?

July 22, 2014 by Darlene

Tuesdays on the Run: Fitting in running on vacation

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: Fitting in Running on Vacation

I ALWAYS make sure I run when I am on vacation. It’s kinda a priority for me. I would have fun if I didn’t run but running makes it an even better vacation for me.

In this post I’ll talk about my last vacation – my annual TENNIS vacation in Naples Florida.

The schedule was that every morning we play doubles for 1.5 hours and then have a tennis lesson for 1.5 hours.

our group with our instructor

Did I run?

Yes! I made it a priority to do so.

In order to run, I would skip part of the doubles play and run. After my run, I would change my clothes and join them to play. After playing we would have our lesson.

After the first 2 days, I realized that it was faster to run in my tennis clothes and have someone bring my racket & shoes to the court.

Often?

Yes! 5 times.

Thursday before tennis that got rained out – 3 miles halted by rain in the middle
Friday before tennis – 3 miles again
Saturday before tennis – 3 miles barely
Monday before tennis – 2.5 miles
Tuesday before tennis – 2 miles

I did not run Sunday since we were going to Longboat Key to visit friends and play tennis. I did not run on Wednesday since we moved our tennis lesson to an earlier time.

Were they good runs?

Nope. None were.

It was very humid on the first few runs and of course, much warmer than I was used to. Then it got even warmer. It was tough to breathe and run. My running got to be walking/running and slower and slower.

I also found for the first time that I was missing tennis. Everyone else was playing tennis. I wanted to be with them And I wanted to be warmed up before our lesson.

So my runs got shorter.

Did I enjoy them?

Yes. Immensely.

I loved the scenery – the trees, flowers,etc. I loved the sunshine and even the heat.

During each run I took a different route. I ran around the neighborhoods of World Tennis Center (WTC). I ran around the pool area and tennis courts. I ran outside the WTC along the main road in one direction and then another day in the other direction.

What will I do differently next year?

I could get up earlier. But it’s hard when you go out to dinner late and you are hanging out with friends after that.

I could run every other day. But you never know in Florida when it will rain. You have to take advantage of the beautiful weather.

I could just play tennis but I would have been upset with myself for NOT running.

I could run after tennis but I know I would have been too tired and would be making others wait for me to go to the beach.

So next year, I will probably do nothing different from this year.

Views from my Naples runs:

one of the bridges along themain road

path at WTC to the tennis courts

another bridge on the main road

in WTC

our villa in WTC

one more bridge along the main road

the main road in the other direction

more views of WTC

thought the SLOW sign was meaningful

Suggestions for running on vacation:

Be prepared. Bring clothes for all weather conditions.
Schedule your runs. If you leave it to chance, it won’t happen.
Be flexible. Sometimes other persons’ needs or desires will come before your running.
Find a scenic route. Pretty views make all the difference.
Lower your expectations. Distance & speed goals will probably not happen.
Register for a race in the area, if possible. Then you will definitely run.
Have fun.

Happy Running! How do you fit in your running on vacation?

July 15, 2014 by Darlene

Tuesdays on the Run: My first race

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: My First Race

My first race was a 5K (Tim Moshier Memorial 5k ) on April 27, 2008.

I had joined No Boundaries (a weekly running group for beginning runners) and started running on April 1. We were training for our first 5k which was to be on July 13 (The Boilermaker 5K.)

My longest run had been only 1.5 miles at the time but I decided to do this 5K race anyway. It was nearby and I could walk if I couldn’t run the whole thing.

Well, I did run the whole thing. My time was 37:36 and I was thrilled.

After that race, I became hooked on racing and immediately signed up for more 5ks.

this photo is from my 3rd race a month later and 4 min. faster

Times have changed and I have gotten faster. Now I have a Garmin. I take photos. I wear running skirts, a race belt and compression socks. My friend MaryPat still races with me from time to time and my friend Pat does not ( but moved to Florida.)

6 years later and more than 9 minutes faster

Happy Running! How did your first race go?

July 8, 2014 by Darlene

Tuesdays on the Run: Summer Clothing

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: Summer Clothing

Shirts (or tanks) made of breathable fabric – no cotton.

Lululemon – one of my favs (gift)

Target – another favorite

Skirts. I find them cooler than shorts and less chafing

from runningskirts.com

from Target

Cap to keep the sun out of my face. It also keeps my (unruly) hair off my neck.

10448831_905771336116000_4681778787169106259_n-1

mother-147

Sunglasses. My eyes are very sensitive to the sun and I wear contacts so this helps if it is breezy, as well.

rw_5k_end

seans_run_11

Don’t forget that if you chafe, in the summer when you sweat, you chafe even more.

Happy Running! Any additions that you add to your summer running wardrobe?

June 24, 2014 by Darlene

Tuesday on the Run: Injuries

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is “injuries.”

Certainly not a pleasant topic but I am happy to say that I AM NOT INJURED!!!! Yay!

So I will re-post from when I was recovering from a serious injury. Hopefully it will help some runner out there who is injured now.

11 Good Things About Being Injured

If you are new to my blog, this was me during my 10 mile training run on Dec 29, 2011:

and then this was me for 2 months after that day (note the surgically repaired raised ankle on the left):

Five months later, I am on the road to recovery (I can walk without limping) and I want to say that it hasn’t been all bad:

Less laundry – no running clothes or tennis clothes or yoga clothes (and sometimes all 3) to wash each day
Fewer bags to carry to work – no running gear bag or tennis gear bag or yoga clothes bag to lug into work
Easier to park your car – my handicap sticker came in handy cuz it’s free to park with it at the beach
More time with friends and family – I now eat dinner with my hubby every evening
Save money – no race fees, no gels to buy, my running shoes are not wearing out
Learn something new – I now know how to knit
Discover other ways to exercise – I walk at lunch and ride my bike on weekends (I never did this before…)
Eat healthier – in order for my ankle to heal faster, I started taking vitamins, eating more fruits & veggies- I didn’t have to carb load so although I haven’t run in 5 mos, I haven’t really gained weight
Get more sleep – no getting up early to run before work or to race on Sat, no coming home wired from tennis & staying up too late
Teaches patience – I am NOT a patient person…I do things right away and I want instant results so I guess this was a test (I may have still failed, though)
Find out who your friends really are – I am truly blessed…I have received many cards, gifts, meals, loads of support, etc.