SOS!!! How do I Run Through Stress?

Whether it's stress from a recent or lingering injury, stress from not understanding why you're not physically where you want to be (training wise), stress from work, family life or a recent tragic incident; we ALL experience stress in our normal lives. Some seem to handle it better than others (yes, those slightly annoying people that just don't seem to skip a beat), however we're obviously not machines and dealing with the stress of everyday life is a challenge to athletes of all levels.

An article from the Running Journal titled, Developing a Psychology of Success, challenges us all to keep an open and positive mind. To become a confident runner and to get out of our heads and focus on what we CAN do (instead of the "can'ts"). This article has a few really great suggestions on how to train your perception for your benefit. We all need to be constantly reminded to have a positive outlook, especially at times it seems like everyone and everything around us seems to want to break our spirit.

The article offers this recommendation, "Learn to be your own biggest fan even in the most difficult of times Treat yourself with the encouragement you would give your best friend if they were in the same, challenging situation that you are in."
We can often be our own worst enemies or biggest critics. Appreciate your accomplishments and take positive lessons from your mistakes.


My absolute favorite quote from this article is, "Reality is what you make it be". I like to keep it simple (kis), so I'll leave you with that. :)

Off to RUNNYC! :)

Threshold Training...Easy Peasy

Here's an interesting article on Threshold Training, proving yet again that often, LESS IS MORE!

Sunday is such a great day to map out or tweak a training plan for the week to come. To write down (and commit to) not only what I'll be doing but to also when/how I'm going to fit it in each day. So, I thought the article above was fitting since it's not only Sunday, but this coming week I plan to kick things up a notch and start seriously training for my upcoming events. I've laid down a solid mileage base over the last month or so and now I'm ready to start mapping out my training and incorporating at least 2 threshold efforts a week (ex: tempo runs or intervals) and a longer effort on the weekend.

I'll post what I've come up with after I'm finished mapping it out. :)

A Runner's Log!

You've heard it time and time again just how important it is to keep a training log. You know the deal. For the more obvious reasons, a runner's log is an important tracking tool needed to provide a visual evidence of your base, your build up, your progress. To show you were you might need to improve or where you should give yourself a mighty ol' pat on the back.

You're log is your best friend and your worst enemy. Either way, your log is with you through thick and thin. Your log doesn't lie (that is unless, you do!).

I'm not so great at using my log while I'm not specifically training for anything, but as I get ready to face what's sure to be an exciting Spring season, I know I'll be dusting off the cover and setting up my framework for the training to come.

My log is an old generic day/week planner that I found at CVS four years ago. A small spiral notebook with a bright blue plastic cover that I adoringly covered with RUNNYC and BridgeRunner's stickers. When I'm in training, wherever I go my log goes with me. I look forward to writing in my training each day, tallying in my weekly totals each Sunday night and adding those weekly totals to my overall training mileage and of course, training shoe mileage. Just as I love writing down the mileage I've rocked out for the day, I completely dread writing when I've fallen short of a daily plan or weekly goal (as I appropriately cover those spaces with frown faces or curse words ;) ).

My log is simple in that I don't go into tons of detail re: my daily routine, but I put enough down that it provides a great reference for later review. It also helps boost my confidence the nights leading up to a big race, when I can lay in bed and look at all the "money in the bank" and feel completely invested in what I'm about to take on.

So no matter how big or small your current goals are, log your progress. It's so gratifying to watch your dreams become a reality right before your eyes.

I prefer the old fashion way, but there are so many great resources online for logging your mileage/training. Here are just a few suggestions:

Map My Run
Running Ahead
Runner's World Online Training Log
..And this is a new one (for me), ProgressLog

If you have any other suggestions or would like to share how you map your training, please let me know! I'd love to hear it!

ASICS 100 miles in a month Challenge

I decided to sign up for the ASICS 100 miles a month challenge, which in truth really doesn't intimidate me since I'm pretty much a "killer woman!". Just kidding! But I signed up with a friend of mine as a way to start getting back on track towards some serious training. I started my ASICS challenge on Thursday January 17th and I have 13 days left. I also wanted to start getting used to loggin' in to MapMyRun since it really is a quality tool for tracking your training. There are definitely functions that I could do without, but it's fairly easy to skip over those parts and only log what you think is important. This is a great way for me to log some mileage and help get things started.

I typically use MapMyRun when I am training for something since that's when I get increasingly more anal about my actual mileage (as opposed to my general guestimations and/or use of "regular" or "familiar" training routes). So some of my routes are pretty old, since I currently do not use this on a regular basis, but feel free to peruse my "public" routes. I have to clean up my route list and then I'll probably make more viewable or "public".

Btw, I'm e-mailing Phil today with my shoe size to see if/when he can get me those trial NIKEs I was talking about a few days ago. Stay tuned.

Yesterday, I didn't get in a run, but I did get in 4 solid hours of quality skiing. It was probably the only day this season that I'll get to "shred it up". The conditions were good considering the lack of winter weather this season.

Today's training: 7miles - steady and then Superbowl or I mean "BIG GAME" madness! Sorry Giants fans, but "GO PATS!!". Interestingly enough, I'm watching the "BIG game" in Philly and I'm a steelers fan (thanks to my boyfriend). Honestly, I want to see the Pats stomp NY but I might just be more excited for Tom Petty's half-time show!

Getting down to the core!

Why is it that while you're training for something, the idea of having extra time after your event is over seems like such a dream. My thoughts on this subject a few months ago (while training for the NYC marathon) were something along the lines of, "Oh.... imagine ALL the things I will do with my life when I have ALL that free time on my hands...when I'm not racking up 50+ miles a week!"

Well, here I am in the thick of ALL that "free time" and I'm finding myself being quite sloth like. To be honest, I've been sidelined by an agonizing and relentless hamstring issue which has been hanging around for WAY too long. I've been going to PT and am hopeful (this time) to get to the root of the issue and resolve it. But for now, I need to get myself back in motion since I've decided that the discomfort in my hamstring is not nearly as bad as the feelings of guilt & grossness and gluttony that occurs when I do have too much time on my hands. What can I say, I'm totally lacking in the self control department when left to my own devices.

Well, enough is enough and I'm getting things back on track and I'm starting by taking it to the core, core strenghening that is! Runners often overlook this aspect of strengthening even though we hear time and time again how important it is... and can find ample info, tips and instructions on the subject online here, here, for purchase here, and even with the help of balls here or a wheel here (and i could go on and on). Building a strong foundation is key in becoming a stronger, fitter, faster athelte.

So, why is it that most of us still don't do our due core strengthening diligence? One reason just might be that most of us attempt to do too much too soon. Most likely we are doing core work in conjunction with other exercise and we all know the temptation of cutting our workouts short when fatigue sets in. So, like most goals in life, it's best to start small and create achievable daily routines to then build upon. First, pick your favorite core strengthening exercises (search around, kid!) and create "your" routine.

For me (starting small) this would look like 40secs on/20secs off of the following:

1. "Wrist Abs" * Lie on back with knees bent, feet on floor * Extend your arms out straight, parallel with your knees * crunch up extending your wrists towards your knees, lower and repeat * remember to keep your eyes facing forward and chin from bending towards your chest

2. Slow bicycle (2sec pause each time you're leg is fully extended & parallel with the floor) For a variation that is easier on your back, check out the "leg push away" in this article.







3.V-sit ups (except in my variation) *Starting position is legs and arms fully extended in the opposite direction * Keep back flat on the floor * Begin by bringing your legs up off the ground to meet your arms and return back to the starting position.






4. Russian Twists No pic (working on it) but here's a description: * From a sitting position, balance yourself on your backside with your knees bent and feet slightly off the ground * place your arms crossed over each other (i dream of Jeanie style) * begin by rocking your torso from right to left, crunching down on each side as you turn (the elbow of the side you are rocking to will automatically go down as you crunch) * swing back and forth on a 1-2 count

5. SuperMan (desc. is a bit different than pic... ) * Lie face down on a mat with your arms stretched above your head (like superman) * Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can). * Hold for 3 seconds and relax. * Repeat with the opposite arm and leg. AFTER a recovery (20secs) - I follow up with a double arm/leg superman (pic on right) which I will hold for 30-40 secs






As I get comfortable with a routine (i.e. religiously do it 3-4+ times a week), I then start to add more core exercises or lengthen my "on" time. I rarely do the same exercise twice in one routine and this helps me a bit from getting bored or too frustrated. And hell, when all else fails and the sloth monster has you pinned to the couch.. scream out HELP!! to your spouse, significant other, roommate or call a friend and make them do your routine with you or have them time you for some added motivation. Remember, there's strength in numbers! Good Luck!

Wet-N-Wild Wednesdays!

Wet-N-Wild Wednesdays are a little fun thing my girlfriends and I started in order to incorporate a bit of alternative cross training into our weekly routines.

Btw, I refuse to refer to this type of exercise as "Aqua jogging" since the term puts unfortunate visions in my head of old ladies buoying around lifting pool noodles over their heads. I think this type of cross training is best described as Pool Running! It's just a way more serious sounding label, don't you think!?!

Seriously, after a pool run with me, you won't be thinking noodles no more!


I like how Coach Dean describes Pool Running on his blog, The Running World According to Dean . I know, I know, Coach Dean has the post labeled as "Aqua Jogging" or "Aqua Running", but we'll cut him some slack, since he does gives this form of exercise its due respect in his description. I like the pro/con list and also his mentioning of monitoring heart rate as a way to "gauge" your effort (although he could go into a bit more detail, but do not fret, I can give you more info on this a bit later). Also, his information on interval training is spot on. I have some great interval workouts that I'd like to share in the weeks to come.

Tonight's interval workout: 5mins-Warmup, 8x3min repeats w/1:30min rest, 5min-Cool down
(total: 45mins)


Photo credit - "Everybody into the Pool" is a cover by a book written by Beth Lisick. I've personally do not know much (or anything) about this book, but I love the illustration on the cover.