Sum it up

What a year--- more high points than a girl could hope for, tons of lessons learned-- I'm head over heels in love with my sport, my career, my family, and my husband. I've experienced extraordinary highs and lows in every aspect of life, and as we near the end of this calendar year, I honestly just feel so very blessed. 

For me, the finale race for 2013 was to be the Disney Wine and Dine half marathon. I was elated to be running in a new place with incomprehensible visions, as the excitement of three parks lie ahead. My husband became very ill the afternoon of the race. I could not leave him by himself. "In sickness and in health..."-- despite having the best year of my entire running career, it all came down to knowing where I needed to be.  Despite the knot in my stomach, I stayed back, keeping him hydrated and medicated, while my aunt and our friend enjoyed magical race experience. Ironically, it didn't bother me. Race registration--$180. Being there for a husband with a GI bleed --- priceless. 

At the end of the day, it doesn't matter whether we race 4 or 40 times per year. We are runners. We are athletes with exceptional drive, unrivaled mental control, and unwavering commitment. 

At the end of the day,  it doesn't matter whether you're an elite athlete or a gym rat, a walker or a sprinter. Push yourself. Smile. Make friends at every race. You are who you want to be. Make every experience positive and find the good in every situation. In a life with no guarantees, faith, family, and hard work can take you places you've only ever dreamed of.  

Being an Altra Ambassador this year was an opportunity I never anticipated having. I can't thank the folks at Altra enough for consistently producing an outstanding product, based on holistic principles. As a clinician, I have referred numerous patients to our local running store for gait analysis and shoe selection. While they have benefitted from several different brands, I've seen bankers, teachers, nurses, runners, walkers--numerous occupations and athletic backgrounds-- reap the benefits of a "zero drop" lifestyle. I could not be more proud to have represented the Altra philosophy for 2013. 

I've included photos of some outstanding memories from this fall.  

Repair

As much as I hate to see the fall running season come to an end, I am beyond thrilled with the strength regimen I've begun. 

I found an awesome full body, 18 minute workout last spring on a body building website. Not only do you feel strong, lean and cut, your overall sense of fitness absolutely explodes. I could not be more thrilled with the Spartacus triple set scorcher plan, and recommend it with some reservation. It's important to consider your knees- the muscles you're engaging and your posture and technique throughout. Hamstrings and glutes are engaged throughout the lower body exercises. As runners, we sometimes forget how important it is to key in on those muscle groups. 

Enjoy! 

http://www.bodybuilding.com/fun/spartacus-workout-the-triple-set-scorcher.html

November chill

Looking forward to running the Pittsburgh 10 miler today. After an average outcome at Hershey, it would be nice to start out slow at this one and finish strong. This is my last long run before Disney, and in an attempt to keep myself strong, I've backed off the long miles for the last week or so. I'm hoping that having a solid distance base is in my favor, and with intermittently angry knees and feet, the little bit of R&R/low impact alternative, may be just what the PA ordered. My dad is my cross training mentor. He does everything from racquet sports to cross country skiing, to walking at a really great pace, on a daily basis. He tells me I'm running to much. Unfortunately, he's (almost) always right. 

10K

In running my first 10K a few weeks back, I FINALLY learned the lesson I've read so much about. "Walk 30 seconds per mile, and cut your finishing time". "Yeah right?" I thought-- how could spending that much time slowing down, manage to keep you at a decent pace?

A foggy, chilly, but somehow muggy Saturday morning not only changed my perspective- it made me a believer. 

On a hilly course, I took 9, 10-20 second walk breaks. I managed to finish 1st in my age group, laugh at the fact that I finished first in my age group, and ate a pancake to celebrate. My finishing time was 57:39, which put me just over 9 minutes per mile. Not bad for trying to keep my half pace. 

I'm sure someday that will seem slow. For now, it's a 10K PR :)

Dumb Luck

At about the half mile point of a short run last week, I was passing my college library. I love running my old college campus- the memories, the mountain air, the "house that built me" kind of feel.... and then I almost face planted. I tripped, but somehow kicked this elevated lip around a sewer grate. Oh. My. Gosh. If I didn't break my foot, it would've been a miracle.... and since I didn't face plant, and that was a miracle in and of itself, I figured I couldn't be THAT blessed in one event. I continued to run.... 3 miles later, I decided to head in to town to walk with my dad. I walked a brisk 3 miles with him- always a great work out. Unfortunately, I had to take my shoe off to get into the shower.... and that's when I realized how lucky I really was...

So, that being said, I've learned the value of cross training. Aside from eluding boredom and improving overall fitness, cross training is so beyond helpful in the event of injury. I have 5 races coming up over the next 7 weeks, and taking more than a few days off really isn't a good idea. While resting when you need to is obviously the right thing to do, I think it's important to remain prudent and focused. Good nutrition, strength training, cross training, listen to your body, hope and pray for the best. Appreciate the empowering work outs, outstanding racing conditions, and picture perfect skies- for they all may not be so consistent in days to come...

Finishing up Week 3

Hello all. After a very productive week, despite bronchitis, I can say I feel right on track with training. I had an outstanding week in both strength and cardio aspects of training. I'm still finding that high protein/ low carbohydrate meal choices are working in my favor. Friday marked 18 months since I was in the "bod pod" last. This extremely accurate means of assessing body fat makes for a great check of total fitness. I was never really overweight- always ate healthy, per se. When I got in this machine 18 months ago, it told me I was slightly over weight, and my body fat was higher than it should have been. I committed to a low-carb lifestyle, and within 6 months I was down 23 pounds, and felt great. I maintained that weight for a year, and decided it was time to revisit the issue. Down 10% body fat, and 20 pounds, I was beyond thrilled with my report. It's really amazing that despite walking around in my body, it really didn't hit me until I saw it in black and white. It's easy to focus on the 2-3 pound fluctuations, but let's be real. We're athletes and we're human. We lift weights, we have a beer once in a while, and in my case, a week ago I was given 2 birthday cakes and 1 birthday pie. The whole point of this post: live it up, drink it down, and at the end of the day, just be happy.

"You put the lime in the coconut..."

There's no better feeling than putting on a pair of really sharp shoes. I can't wait to try my new Altra Provisioness 1.5 running shoes. I work in the originals every day, and love the versatility of these shoes. The removable stability wedge makes for a nice "extra something" for uneven ground. It's amazing how a thin layer of flexible material can make such a difference in the feel of this shoe. I typically forego the stability wedge for work, but may make an attempt to use it for road running. 

With a busy season ahead, I'm so looking forward to integrating my new strength regimen into an advanced half marathon training plan. The simplicity of the strength regimen is really ironic. The strength gained from exercises like squats, planks, and leg lifts, using proper form and timing, can be really quite extraordinary. 

My goal of a sub 2 hour half marathon is within reach, and more reasonable than ever. 21-22 minute 5Kwould be pretty awesome. Looking forward to 2-3 minute increment reductions beyond that...  I don't think I'll ever be a 1:35 half marathoner, or an ultra runner. The concept of becoming the best middle distance runner I can be-- that's something I could certainly get into!! 

These lime green Altra Provisioness  have me feeling inspired...