When life throws you curve balls, you just catch ‘em & keep truckin’! It’s the similar philosophy to “make lemonade out of lemons” (with vodka, of course!). This has been my motto this week… no silly, not just the vodka, but accepting that I’ve hit a few hurdles & finding the energy to push on through. Along with my normal everyday mantra— “just embrace it”.

Prior to this weekend, I can’t recall ever completely missing a long run. I’d consider my dedication to be one of my admirable qualities. Sure I’ve had to cut a few short or take walk breaks; but never just omit one long run completely. On Friday morning, I was enjoying a normal Stroller Strides workout when I tweaked my foot. I was doing a hop-over-cardio-burst, in which I rolled my foot & I assume, stretched something internally in the lateral aspect of my left foot. It felt sore, but okay for the first 4-6 hours. Then the pain just intensified by what seemed like each minute over the next 4-6 hours. I could no longer put pressure on my left foot, so walking, let alone running, was out. I started to freak out about my marathon training being over… not being able to play with my boys… not being able to walk up the stairs… not being able to adequately do my job at work… not being able to run all of my races that will occur between now & November. Yes, pure freak out ensued.

After a nearly impossible hobble home from the pool on Friday afternoon, I iced my foot & took 2 Aleve. I enjoyed yummy takeout with the hubby & pretty much just moped/pouted on the couch. I wanted to drown my sorrows away with sangria, but instead stayed optimistic that I might be able to run in the morning. Haha! Silly woman. By bedtime, I knew running was out. I sadly informed my running partner & went to sleep with no alarm set. The next morning, I awoke after 8 hours of sleep & my foot felt 10x better. YAY! Much to the runner in me’s dismay (but made the coach in me very happy!); I decided to still keep it as a rest day. Because I was scheduled to work Sunday—my normal 24 hour shift, a long run for the weekend was simply out of the question.

I fully elaborate upon the details of this recent acute injury to hopefully encourage readers who may have tweaked their own body parts, that it is not the end of the world. You can & will heal. Missing one workout is not the end of the world. Sure it feels like all of your training will be screwed up, but really, you can jump back in (if the time off is brief) when you are back up to your norm. If it’s a more involved injury, just know that there will be other races. Running is a lifetime sport for me; a break allowing myself to fully heal is so worth not being “permanently” injured.

Aside from the foot drama, I have been thrown technological curve balls. My iPhone has passed away. Sad story, I know. A month or so ago, I was having charging issues (which resolved), then this past weekend, my phone decided it no longer wished to charge at all. It made it so close to the iPhone 6 release; but alas, couldn’t trudge through for that final month. Oh well, life goes on. Doesn’t Apple know how important a phone & all of its apps are to a woman of the 21^st century—specifically a mother, running coach, & friend?! Hopefully I’ll be getting this situation rectified this afternoon. Oh & did I mention my PC at the same time has decided to be super slow & borderline terrify me that I could see the “blue screen of death” at any moment. Great. How will I produce my fabulous training plans?! Hehe. Joking, but not really….. they are pretty great. At least the 2-year-old-people in my life are cute & napping well. It’s the small things, right?! I also am very grateful for an awesome speedwork session last week, as well as a semi-good tempo run (although I sure didn’t think so at the time, huh Julie?!). Oh & as a result of purchasing a HRM (heart rate monitor) last week, my tempo run produced an marathon race predicted time of 3:41…. interesting. Only 6 minutes off from my Boston Qualifier. But that’s a whole separate post!

So, my venting (but really meant to inform!) post is over. I will be on the upswing soon with my technology & running again. Have no fear. Please be patient with my delayed responses to emails & texts during this time of my regression into the 1990s—pre-smartphone-era. Happy Monday!

 

 

What was your most annoying injury?

Are you attached at the hip to your smart phone like I am?

Have you ever looked at a running training plan & thought you were back in high school algebra? If so, chances are you’re not alone! I recently Google’d something running related & read an article on the topic. When I scrolled down to the bottom & read some of the comments, I realized just how foreign “coaches/runners talk” can sound to the Average Joe. It can be intimidating to a newer runner to try & interpret what exactly they are supposed to do for a given workout. As runners gain experience, it is sometimes hard to recall the early days of running when they too had ignorance to common formulas & lingo. Have no fear folks; The Running Blonde will now answer some of those questions for you!

So, here is an example of a speed workout that I might assign an athlete: 1mi w/u + 5×1000 @ 5:20 (400 RI) + 1mi c/d. Did I just lose you?! No worries; let’s break it down piece by piece!

• 1mi w/u = a 1 mile warm-up {done at an easy, conversation pace}
• 5x1000m = doing 5 repeats of 1000m in 5 minutes, 20 seconds per interval with a break in between each one {1000m is equal to 0.62 miles}
• *Note: The time of 5:20 is given based on a recent 5K time of 28 minutes; this will vary from person-to-person*
• 400 RI = Recovery Interval is the time you take to catch your breath in between each repeat, achieved with a walk/slow jog depending on the workout for that day {400m is equal to 0.25 miles}
• 1mi c/d = a 1 mile cool-down {done at an easy, conversation pace}

The actual speed workout progression would look like this, for a total mileage of 6.1 miles:

• 1 mile easy to warm-up
• 0.62 miles {fast @ 5:20 total time for the interval}
• 0.25 miles {slow to recover}
• 0.62 miles {fast @ 5:20 total time for the interval}
• 0.25 miles {slow to recover}
• 0.62 miles {fast @ 5:20 total time for the interval}
• 0.25 miles {slow to recover}
• 0.62 miles {fast @ 5:20 total time for the interval}
• 0.25 miles {slow to recover}
• 0.62 miles {fast @ 5:20 total time for the interval}
• 1 mile easy to cool-down

On to the question of 5K pace… take your recent 5K time & divide it by 3.1 miles; this is your recent 5K pace. Or, you can use a handy smartphone app or website to do all the math genius work for you. Personally, I LOVE the Jack Daniels’ Running Calculator website: http://www.runsmartproject.com/calculator/. That’s definitely one every runner should have bookmarked!!

Here is a breakdown of common meter conversions to miles:

On to another type of workout & common question I get. “What exactly is a tempo run”? Well, the easiest elementary explanation to differentiate a tempo run from a speed work session is the length of time you are pushing yourself to the limits. And exactly how far into those limits have you pushed yourself! For speed work, you are enjoying quick bouts of fast running, for example for 3-5 minutes. Of course these can be longer if the 5K pace is slower. For a tempo run, the bout is much longer; like 5-15 minutes sometimes or even 3-6 miles. Speed work is usually in meters, whereas tempos are usually in miles. A 2-mile tempo run should never be as fast as your 400-meter pace. From slowest to fastest would be: easy -> tempo -> speed.

Here is an example of an assigned tempo run workout: 1mi easy + 2mi ST @ 9:18 + 1mi easy + 2mi ST @ 9:18 + 1mi easy.

• 1mi easy = a 1 mile run {done at an easy, conversation pace}
• 2mi ST = 2 miles of running, done at Short Tempo pace
• *Note: The time of 9:18/mile is given based on a recent 5K time of 28 minutes; this will vary from person-to-person*

The actual tempo workout progression would look like this, for a total mileage of 7 miles:

• 1 mile easy to warm-up
• 2 miles {@ 9:18/mile; for a total running time of 18:36}
• 1 mile easy to recover/catch your breath
• 2 miles {@ 9:18/mile; for a total running time of 18:36}
• 1 mile easy to cool-down

In the examples listed above, the “fake” athlete ran a recent 5K in 28:00; which is an average pace of 9:00/mile. Their short tempo (ST) pace would be slightly slower than their 5K pace. For a longer tempo run, say 3-5 miles, this would be run at mid tempo (MT) pace; naturally, slower than the short tempo pace. Lastly, a tempo run of 6-8 miles would be run at long tempo (LT) pace; you guessed it, even slower than mid tempo pace.

 

I hope this helps to explain the different types of workouts that you might see in a training plan. Feel free to email/PM The Running Blonde with any questions you might have regarding specific workouts; or hire her as your personal running coach to experience some of these workouts firsthand!

For the past month, the Tidewater Striders running club has hosted a weekly “race”. I say race because they are not races per se, but more like fun runs. With pizza, bananas, watermelon, & beer at the end; not to mention all the good company to hang-out with! My runners mentality—if you give me a bib, it’s a race! Originally planned were 4 weeks of runs, each Tuesday evening in July; however, Mother Nature had a different idea for the 2^nd week & that one was cancelled. Subsequently, the 3^rd week was modified to include components of the previously planned cancelled 2^nd run. So, my weekly runs went something like this:

• Week #1: Adidas 4-mile Countdown {options were also available to complete 1- or 2-miles}
• Week #2: Cancelled
• Week #3: Saucony 1-mile Poker Relay
• Week #4: Memorial Scholarship 5K

 

Week #1: The race clock started with 75 minutes on it. The goal of this week was to start your run when you thought you’d cross the finish line at 00:00, so everyone, regardless of pace, would finish together.  Before the run, my running partner Julie & I discussed pace & our plan for the evening. We also chatted with our friend Steph about what she planned to do. I think Julie & I settled on low 8s—kind of like a tempo run; Steph (3-months post-partum from delivering twins) just wanted to shoot for 9s. Around the 40 minute mark on the clock, we impromptu started. Just as we took off, Julie sped away. Thanks girl! Hehe, joking! In her defense, she thought we were right behind her. Steph & I stuck together until about ½ mile left, at which point she pulled ahead. Totally fine with me, as it was a hot evening {91°F with 44% humidity = 67°F dew point} & I was just trying to keep my pace in the mid-8s. Go Steph! She is sure to be back in awesome running form in NO time!

Finishing Time: 34:39 {8:39/mile avg pace}

 

Week #3: Originally planned for this week was just a 2-3 mile run with poker cards handed out at various points on the course, best hand being the winner. Nice idea where it’s not the fastest person winning the race, instead, the luckiest! To modify, the Tidewater Striders combined ideas from the prior week’s cancelled run & made it a relay. Definitely okay with me, as it forced me to meet a couple of people in the local running community that I had never met. I was assigned bib #175, so I had to join up with my 2 other relay team members—numbers 275 & 375. I met a lovely tri-athlete named Barbara & a youth running coach named Steve. Since I had the number starting with one, I was first in the relay. As “the gun” sounded, off I went. My goal, get a timed mile… something I have actually NEVER done. I should add here, I did mile repeats X3 on this morning, so my legs were definitely not fresh. The mile flew by, as did I…. or so it felt!

Finishing Time: 6:54 (whoop, whoop!! Finally a mile repeat under 7:00!)

Week #4: This past week was the timed 5K. This run is particularly nice, as the proceeds go to scholarships for local youth runners. I believe they said they raised more than $8,000. Nice! As the race approached, I thought it would be nice to PR…. when isn’t it nice to PR?! I thought it was somewhat reasonable, but would mean I’d have to go out smart. My PR for the 5K was set on a very cold December morning; quite a bit different than a warm July evening. However, with the unseasonably cool temps we’ve been having, I thought, “what the heck, let’s give it a go”.

As the run began, I started near the front & felt pretty good. However, the run quickly became annoying. I wanted to just run by feel & not look at my watch. But by what seemed like 20 minutes later, & not a beep to be heard, I looked down – 0.9 miles. Oohhhhkay. This sucks. By 1.55 miles, or the halfway point, I wanted to walk & enjoy the beautiful scenery that the Botanical Gardens has to offer. I ignored the voices in my head & just kept on trudging. Close to the 3 mile mark, & approaching the bridge which usually leads to the end, I got excited. Almost home free! Then I saw the turn off through the Rose Gardens. Oh, what a surprise…. more distance to run. In true runner spirit, I just kept going. And just like that, I stomped across the mat.

Official Chip Time: 23:48 {7:40/mile avg pace}

I should add here how impressed I am about 2 things related to these fun runs. First, the Tidewater Striders organized great, well-organized races! I thoroughly enjoyed myself & will definitely be back next year. If you are a local, consider joining the Striders so that you too can enjoy all of the benefits that they have to offer. Annual membership is super cheap! Secondly, I am uber impressed with the fitness level of the running community in this area, specifically my age group! I placed 6^th in the 5K, out of 15 women who are 30-34y/o, with the first 3 females in our age group running with average paces in the 6s. The first 3 overall female finishers had average paces ranging from 5:52-6:00; with the top male completing in just under 5min/mile average. Oh & my lovely running partner Julie, 1^st place in her age group—go lady! Fantastic athletes, in my opinion & I am honored to run amongst such talented folks!

See you Tidewater Striders, for the winter Distance Series!

 

Up Next for The Running Blonde: Rock ‘n Roll ½ Marathon on the last day of August

I recently read an article in my seasonal Multiples of America {Summer 2014, Notebook} magazine that really spoke to me from a running perspective. While I have never struggled with obesity, I do have to work hard to stay in shape & remain thin. I have not always considered myself “skinny” {you should have seen me in elementary school!} & will never be a “size 0”, but running has definitely helped me reach my goal weight. I think this article would help other running coaches, or fitness friends, so I am sharing it here. It’s raw, but has a great message.

 

The Journey, by Anna Jones

It seems that there are always things circulating on social media trying to motivate people to exercise and get healthy. They don’t always seem to ring true to me. It is sometimes hard for me to take exercise advice from someone who probably wears a size 0 and has no idea what it is like to walk a day in my shoes. Here is my take on exercise, the viewpoint of the fat girl.

I’m fat. Please don’t feel sorry for me. Don’t try to substitute another word for it. I am not chubby, stout, big-boned or fluffy. I’m fat, and I’m working on it. Don’t feel sorry for me. I don’t. Life happens and everyone deals with things in different ways. I am the way I am because of things that happened and my choices on how to deal with it. I ask that you not feel sorry for me, but also don’t judge.

You don’t know that I am battling depression and every day that I get out of bed and put one foot in front of the other is a victory. You don’t know that I have varicose veins in my legs so badly that the swelling and pain is almost unbearable at times. You don’t know that my health insurance stinks and my deductible is out {of} this world and I can’t justify the $7,500 to fix them. It doesn’t faze me. I lace up my shoes and keep putting one foot in front of the other. Sometimes it is like lifting sandbags, other days it isn’t so bad. You don’t know what it is like trying to go exercise and not feel that everyone is staring. I’ve dealt with it my whole life. Don’t try to be nonchalant about it. I know you’re staring.

I want you to know something about me. I am going to win. I may not be the fastest person on the track, but just being on the track is a victory. I might be dripping with sweat by the time I am half way around, but each lap that passes, I am stronger and I hold my head a little bit higher. I keep on trudging forward and eventually I know that I will get where I want to be. My only hope is that for the person sitting in their car staring at the track, trying to muster the strength to open the car door, look at me. The fat girl on the track and be inspired! I’m out there, giving it every bit of what I have. It doesn’t happen overnight, but it is happening. I have three of the cutest motivators on the planet. I know that as much as they inspire me, I am inspiring them. I know that at some point when they are struggling with something, they can look back on my journey and know they can do anything. It really is not about the destination you are trying to reach, it is the journey you take trying to get there. And right now, I am taking my journey one step at a time. I hope that you find some inspiration in this and will join me by taking the first step.

When I signed up for the trail half marathon that I ran yesterday, I really did not know what to expect. Sure, I have run the trails at First Landing State Park in Virginia Beach; but not very regularly. I am much more a city girl, pavement runner. It was the inaugural running of the race & there would be a cap at 150 participants. I quickly signed up when the registration was released & just decided I’d give it a go with zero expectations. On my marathon training plan, I simply put in a time goal of “FINISH”.

On the night prior to the race, I attended the Kick Off Party hosted by Running Etc. for the 2014-2015 Ambassador Program. This year, they selected 28 avid & enthusiast runners to promote & support the local running store. Following the event, I enjoyed a yummy dinner with my hubby Scott, as well as my running partner Julie & her hubby John at Croc’s. Conversation & great company certainly did not lack at dinner either! After a glass of sangria at the party, plus a bowl of Mediterranean pasta & a tasty mojito at dinner, I was done for the night & ready for a good night’s sleep.

Race morning was supposed to start with a 6:45 am alarm. However, my silly little 2.5 year old monkeys decided 6:30 am would be a better time to awake that morning. After having a few minutes of family time, I headed towards the North End of the Oceanfront. En route, my pre-race breakfast consisted of a Larabar ALT Protein bar & a banana. Just like the days prior to the race, I pushed a ton of fluid. The big dilemma while I drove to the race was that I had forgotten any cash & so I would not be able to park inside the state park. I ended up parking on the road & had a 1.45 mile warm-up to the starting point. This certainly wasn’t a race or kind of day that needed any big warm-up, especially not almost 15 minutes worth. I arrived to the start with about 15 minutes to spare—just enough to dry my sweat & get a swig of water.

Prior to race morning, I had been talking with my runner friend & fellow RRCA Certified Running Coach, Lesleyanne about running together. We both had the same goal for the race—simply finish. After a quick chat, the gun went off & off we went.

The first mile of the course is on a paved road, specifically the same road I had just run into the park through. After that point, you turn off into the trails & don’t return to that exact spot until mile 12, which then completes the course with the mile back to the start. Once on the trails, there was minimal crowding & after about the 3 mile point, we saw very few runners. During mile 2, there was a good amount of mud to dart over, but surprisingly, that was all for the icky mud that day (thank goodness!). At about the 5K point of the race, I knew it was going to be a long day (for me though, I was nearly at 8K for my running of the day).

Mile 1 – 9:10

Mile 2 – 9:25

Mile 3 – 10:38

The next couple of miles ticked past very slowly. There was tons of sand to trudge through & lots of hills to maneuver over. Strangely enough, I really enjoyed the hills. It kept my mind alert & my feet moving. I was anxious though when my quads began to burn that maybe I had made a mistake by signing up for the Richmond Full, since I have heard there are a good amount of hills. However, I pushed those fears to the back of my mind & decided to enjoy the trail day.

Mile 4 – 10:08

Mile 5 – 10:41

Mile 6 – 10:26

Getting to mile 7 seemed like an eternity. While I wasn’t uncomfortable or really struggling, I had come to the realization that this certainly wouldn’t be a 2 hour half marathon (the random “realistic” goal Lesleyanne & I had said we’d shoot for at the start). The average pace at the completion of mile 6 was exactly 10:00 (which would translate to a 2:11 half marathon). Sometime between miles 7-8, Lesleyanne started to complain about ear popping & water in the ears feeling. Whether it was the elevation or something more serious, my nursing skills kicked into high gear. I have had a similar sensation during an intense speed session & knew how I had felt then. Our goal continued to be, just finish.

Mile 7 – 11:05

Mile 8 – 12:31

Shortly before arriving at the 8 mile marker & then subsequent aid/water station, I believe we took our 1^st walk break (I forget the exact place). We did enjoy a little “paparazzi” time & grabbed a photo of each other running. Hey, this was supposed to be a fun run, right?! Just like the prior two water stations, the volunteers were amazing & so supportive! This station was extra nice though, because Drew (the Running Etc. ambassador program coordinator), had Sports Beans for me. Woohoo! We rested at this aid station for about 5 minutes chatting, while Lesleyanne took her fuel. We then walked for about ½ mile & enjoyed the bliss an ice cold towel provided.

The next 3 miles were physically tough on my sweet running friend. I would be there until the end though! My mantra: “No (wo)man left behind”! We did some running, then some walking, then running with walking up hills. We stopped to take pics of the beautiful scenery at the top of one particular hill. Two other sweet ladies joined in too for that photo op. One of them called me a great cheerleader, which of course made me blush. I was proud to still be feeling so physically strong—which gave/gives me hope for Richmond. But I felt incredibly sympathetic for the people around me struggling. There really is no way to determine just how you’ll feel & perform in those circumstances. The heat & humidity in VA is NO JOKE. Even the well-trained athlete can have an off day! On the road & in other situations, Lesleyanne is definitely quicker than me. Everyone just has off days & we definitely can’t beat ourselves up!

Mile 9 – 14:36

Mile 10 – 11:15

Mile 11 – 20:23

With 2 miles to go, we took off & ran continuously to the finish line. I was super proud of my running buddy for pulling through & running the final couple of miles.

Mile 12 – 12:45

Mile 13 – 10:10

Official ½ Marathon Time: 2:33.11 (11:41 average pace) – my Garmin was only a second off of the official time

Overall Distance for the Day: 14.55 miles (11:28 average pace)

Temperature: 77F with 83% humidity (71F dew point)

While this certainly was my slowest half marathon, time-wise, there really is NO {zero, zilch, nil, none, nada!} comparison between the pavement & the trails. I found myself simply enjoying the scenery & camaraderie that accompanied the race. I kept up with my hydration (slowly drank a 16.9oz. bottle of water with 2 Nuun tablets over the first 8 miles; in addition to drinking at each water stop) & electrolytes (took a total of 3 SaltStick caps) on a VERY hot morning. I think staying on top of this helped with warding off any icky feeling after the race, although I did get that annoying headache (thanks Advil for helping clear that up!).

Following the race, I enjoyed the post-race party at O’Leary’s, including 2 pork BBQ sandwiches, some Mac-N-Cheese, & some salty Lays chips. Yummmmm! Overall, the race was great!! Great job & many thanks to all of the volunteers & fellow runners! The only 2 recommendations I would have for next year, which I heard many other people echo as well, would be to add 2 additional water stops & start the race earlier than 8:30 am.

 

Up Next For The Running Blonde: Continuing with the Summer Series each Tuesday in July, including a 5K on July 29^th. Next big race will be the Rock ‘n Roll ½ Marathon on the final day of August

 

Have you ever completed a trail half marathon? If so, how did your time compare to road racing?

Have you ever stuck with a running buddy who was having a tough day? If so, what encouraging words helped to get them through?

This recipe is a staple in our household. I don’t have exact measurements for the ingredients or nutritional information, but I tell you, it is yummy, yummy YUMMY! I was hesitant to post it here for Tasty Tuesday due to lack of exact info, but after a push from my sister, I decided what the heck! NOTE: This is not a super healthy recipe, reasonable, but everyone does deserve cheat days!

Perks: Recovery, Tasty (!)

Quantity: Serves 4-6, depending on portion

Total Time: 30 minutes to prepare & cook

 

{Ingredients}

~The Chicken~

3-4 chicken breasts

Sriracha Teriyaki Sauce (brand I use & recommend is Stonewall Kitchen, which can be purchased at Taste Unlimited); I’d estimate about ½ to ¾ cup, or ½ of the bottle

~The Green Beans~

Bag of fresh or frozen green beans

½ cup of water

Splash of Toasted Sesame Seed Oil (I’d estimate 1.5 Tbsp)

Generous amount of Soy Sauce (I’d estimate 2.5 Tbsp)

Sprinkle of Sesame Seeds (twice)

Minced Garlic (approximately 2 Tsp)

~Rice~

White Rice (I prefer the Organic Jasmine White Rice from Trader Joe’s)

 

{To Prepare}

~The Chicken~

Cut chicken breasts into ½ inch pieces (or whatever size you’d prefer). Put directly into warmed skillet & sauté until fully cooked & no longer pink inside. Add Sriracha Teriyaki Sauce. Stir well & cover with lid. Allow to simmer/marinate in pan for 5 min.

~The Green Beans~

Boil ½ cup of water in skillet, add green beans & cover with lid. When softened (watch closely so that they do not burn!), drain any excess water. Add toasted sesame seed oil, then sprinkle with sesame seeds, then add garlic, then add soy sauce. Stir well & re-cover briefly. Add additional dash of sesame seeds just before plating.

Put the rice on your plate & top with chicken, adding whatever amount of the sauce that you’d like. Plate the green beans as well. Enjoy!!

 

 

In honor of starting my 31^st year, I thought it would be fun to have a post with 31 fun facts about The Running Blonde. Enjoy!!

1. I was born on a Tuesday—June 28, 1983 to be precise.
2. I am a middle child & definitely have “middle-child-syndrome” at times.
3. As a child, I was a clumsy tomboy but still loved playing with dolls & Barbie. The clumsiness has sadly carried over to adulthood.
4. Norfolk Public Schools is responsible for my entire early education—Kindergarten thru 12^th grade.
5. I grew up in the 80s & still rock out to some awesome 80s music.
6. In high school, I attempted to play field hockey & soccer, as well as swim on the swim team {too bad I didn’t try out for cross country!}
7. I was raised in a very religious household.
8. I love my career choice & count it an honor to care for the sickest of babies.
9. I met my husband on the dance floor of a local club.
10. I “shake my groove thing” better on dance floors after a couple of drinks.
11. Post-children, I prefer red wine. Pre-babies, I guzzled white wine.
12. During one particular shift at work, I took care of 5 babies whose combined weight was 6 pounds.
13. I would NOT survive the day-to-day life with twins without my amazing husband, Scott. My sister, a.k.a. the live-in nanny, is a close 2^nd at keeping me sane.
14. After suffering through infertility, we conceived our babies via in-vitro fertilization.
15. I ran zero times while pregnant.
16. I carried my twin boys to full-term {38 weeks + 2 days}.
17. I did not enjoy being pregnant, but I thought labor & delivery was a breeze.
18. Christmas is my favorite holiday.
19. I’d rather eat a hearty Thanksgiving dinner than eat dessert that day.
20. I have a wicked sweet tooth that indulges the rest of the year.
21. I secretly hope I become superwoman while running my first marathon & qualify for Boston.
22. In my dream world, I am a big-time account executive, living in a plush New York City loft, eating free corporate dinners every night.
23. But in “reality”, I’d be a personal shopper at Bloomingdale’s.
24. Yes, I’ve seen every episode of Friends & I am totally Rachel.
25. Running through Central Park is on my bucket list.
26. Australia is at the TOP of my “I want to go to…” bucket list.
27. My organizational skills are borderline O.C.D…. OK, definitely O.C.D. But in my defense, it keeps me on my toes & all my stars aligned.
28. I wish I could start every day with a run, but thanks to 24-hour shifts, I simply can’t.
29. I’m a sucker for reality T.V. I watch it all—The Bachelor/ette, Survivor, Amazing Race, & Big Brother.
30. I don’t have much sympathy for excuse-givers; suck it up, buttercup!
31. I LOVE being a running coach & next to crossing your own finish line, seeing athletes you have trained cross the finish line is the best adrenaline rush around!

 

 

As fall training season is upon us, you might be asking yourself, “Do I need a running coach?” The answer is simple. Yes. Novice, experienced, & elite runners alike can benefit from the assistance of a seasoned running coach. Finding a coach with certifications, for instance the one The Running Blonde possesses from Road Runners Club of America (RRCA), & you’re likely golden. Much of the knowledge learned & information explained during the RRCA certification course is not something that an everyday runner would discover from just simply running. Some people would argue that longevity of running supersedes a certification course. However, while wisdom gained over time is vital, some of the theory explained in the certification course might never be learned despite how long a runner had been hitting the pavement.

So you might be asking yourself, “How would I benefit from a running coach” A couple of those answers are explained below. There are definitely more reasons out there, but I picked the top 3 that I feel are most important. In the world of running, personal coaching is definitely becoming more & more popular as runners are focusing more on improving speed, becoming healthier, & staying injury-free.

 

Reason #1: This Personalized Training Plan Is Just For YOU!  

Any person can Google search a half marathon training plan. But it takes a true running coach to provide you with a plan that works for YOU & YOUR life. If you’re like me & work 24-hour shifts twice a week, well running 6 days a week is kind of impossible. Sure, use the internet to get you started on your running journey, but at some point, it’s definitely time to put the burden of your training onto someone else’s shoulders. You will thank me, I promise!

RRCA coaches (& other certified running coaches, for instance, USATF coaches) are well-versed on creating training plans that focus on the basic principles of running, building distance & pace; all while keeping you as injury-free as possible. For some athletes, they need a 60 mile/week plan to PR at their half marathon distance. Other runners can pull out with ease a personal best time while doing 30 miles/week. Most internet “cookie-cutter” plans call for a 7-day running week. Well have you ever considered a 10-day cycle? Have you also considered adding in a variety of tempo & interval runs? A running coach would be privy to these sorts of options when planning your training session.

This explanation is not meant to “knock” the internet plans. God knows they helped get me to the finish line of my first half marathon! However, after becoming a certified running coach, I am now aware of just how flawed that first (& subsequent!) plan was & how at risk I put myself for a) not being ready on race day & b) at risk for becoming injured.

 

Reason #2: I Will Keep You Accountable, Whether You Like It Or Not!

I have awakened at 5am, just to get my morning training run in. This then makes my running partner set her alarm for the exact same time. Perfect example of accountability. Do I want to wake up at 5am on my day off? Heck NO. Will my run make me stronger? Absolutely. Will my partner be annoyed if I dip out on the run? YES. Whatever reason gets you out of bed & lacing up your sneakers, then so be it. For me, I know I don’t want to negativity affect someone’s daybreak, simply because I was lazy & chose to stay in bed. I also run better in the wee morning hours.

A coach can have this same affect on his or her athletes. As a client, I don’t want to have to explain to my coach why I could not get my runs in for that particular week. Sure if I am sick or injured, those are legitimate excuses. But if laziness overtook me, that is a lousy reason. And we all know we perform better if we know someone is “watching” us!

On speed work day, it is easy to mentally quit with for example, 2 intervals left. However, what good does that do for your psyche & legs? On race day, you wouldn’t quit with a ½ mile to go, now would you?! So why would you want to during a workout? Simply put, we are human. It happens to the best of us. The work is hard, but the payoff is glorious. A coach specially plans your workouts, based on exactly what you need {based on race distance, current performance, etc}. If you need to do 8 repeats, then hearing your coach’s voice in your head, or physically on the track sideline, might be just the motivation you need to pound through those last 2 intervals.

 

Reason #3: Hand Holding Is Available When Needed!

Although running is a personal sport, sometimes we all need our “village” to support us when the going gets tough. As an amateur runner, I would kick myself if I missed one workout. I now have the knowledge, wisdom, & race experience to understand that missing one {or even a couple} run(s) is not going to kill my race. Sometimes, we all just need to take a day off! An understanding coach will relate to this & can differentiate a much needed “personal rest day” vs. a “lazy person day”.

Have you even been in a running funk, where EVERY workout produced paces much slower than you felt you deserved or actually ran? A running coach can be your personal sounding board to tell you that it will all be okay; if not okay, to be your realist & help you modify your current expectations.

Sometimes we all need a teacher to thoroughly explain just what we are supposed to do. I recall during my early running days & seeing internet training plans. I certainly could not comprehend just what 4×1000 + 90 sec RI meant. This shorthand is not second nature to me & makes perfect sense. Your certified running coach can be just a text away to calm your nerves & help you understand any & all assigned workouts!

 

Have you ever used a running coach? If so, how awesome was the experience?!

 

If the description itself doesn’t make your mouth water, then I don’t know what will!! Can you say yummy?! This lovely recipe can be credited to The Runner’s World Cookbook, on page 248. Although it is technically in the “dessert” section, I’d certainly add it to my recovery routine as well, & eat one at any time of the day…. but that’s just me!

This past weekend, I finally used the ingredients I had purchased weeks ago to make this tasty concoction. I had gone for a sticky, icky, & humid long run on Saturday morning & when I returned, I was really craving some serious protein replacement. Along with making nearly a dozen eggs for my crew, I quickly tossed this recipe together. The result: 100% Satisfactory!

 

Perks: Gluten-Free, Vegetarian, Low-Calorie, Vegan {I’d add Recovery & Fast}

Quantity: 30 balls {my total came to 35}

Total Time: 15 minutes to prepare + 2 {or more} hours for cooling time

 

{Ingredients}

2 cups crunchy natural peanut butter

2 scoops chocolate soy protein powder (~¼ cup)

2 extra-ripe bananas, mashed

2 tablespoons ground flaxseeds

***I added a handful of carob chips & mixed in the last 15 balls***

 

{To Prepare}

Line the bottom of a large plastic storage container with parchment paper. In a bowl, combine the peanut butter, protein powder, bananas, & flaxseeds. Stir until thoroughly mixed. Although not recommended in the book, I added a step of allowing the “dough” to sit in the refrigerator in the bowl for 20 minutes, so that the mixture could harden slightly, which would make the balls easier to roll.

Using your hands, roll the mixture into 30 walnut-size balls {honestly, mine were bigger than walnuts & it still made 35}. Place the balls into the container with parchment paper in between each layer. Refrigerate or freeze for at least 2 hours before serving.

Pop a couple in your mouth after a long run or before you venture out for your workout! Enjoy!!

 

{Nutrition per 2 Peanut Butter Balls}

239 calories, 13g carbs, 3g fiber, 12g protein, 18g total fat, 3g saturated fat, 173mg sodium

Today, I ran the CHKD Run/Walk for the Kids 8K for the 4^th time in the last 5 years. The only year I haven’t run since my first appearance in 2010 was in 2011 when I was pregnant with the twins. This race holds a special place in my personal heart, as well as in my runner’s heart.

As of yesterday, I have been employed by CHKD for 9 years. As of today, I ran my very first race 4 years ago.

The race today, amongst all of the fantastic teams & circles, raised thousands of dollars for the only local free-standing children’s hospital. The babies I care for at work are truly “million dollar babies”; whose care takes a ridiculous amount of money, but to their loved ones, is ohhhh so worth it! With this hospital as the race beneficiary, who could not love this race!?!?

Leading up to the race, I really didn’t know if I could accomplish my race goal of finishing in under 40:xx—with all that has been going on personally over the last month. Although the anniversary trip to Antigua in mid-May was fabulous, it had thrown off my running. I had eaten like a piglet, which finally helped me understand the importance of being lean to help produce the best running results. With my knee finally better, my speedwork had resumed, but not until this past week was I able to run at the paces I had previously trained. At home, the boys have been revolting against our normal sleeping routine, which is enough in itself to make any sane person go nuts. On top of that, the day prior to the race was extremely stressful—thanks to a silly little boy getting lost at the Aquarium (fear not, the sweet volunteers found him!).

On the night prior to the race, I prepared the same meal that helped me PR this year at the Shamrock Half Marathon—chicken picctta. YUM! I laid out my clothes & was in bed by 11pm. The alarm blared on race morning at 6am. I quickly got up, got dressed, & prepared the mini-people. I also concocted a cute sign for the back of my sister’s shirt (see below). We arrived downtown, only a 10 minute drive, by 7am. After seeing the port-a-potty’s looooonnngg line, I knew there was no chance for bladder relief, so I just told myself to “suck it up, buttercup”! We retrieved our race packets, pinned our bibs, & then headed over to the pre-determined meet-up spot to hang with the ladies; mostly my Stroller Strides spring running club.

Just prior to the “gun” going off, Julie & I had a quick jog to get our legs warm. This would be our only run together today since she is quicker than I—which I should mention, she did FAB-u-LOUS (2^nd place AG in 35:54 & 10^th lady overall)!

Sophia & I had texted on the night prior to the race about running together again. She had a goal time of 7:30-ish pace. I knew my pacing could be anywhere from 7:30-7:50, so we decided to start together. At about the 5K point, she ran ahead as her legs were clearly on FIRE today (5^th place AG in 37:23)!

About the time my race turned into solo running today, I was reminiscent of last years’ race demise. After a long stretch on a main road, you curve off onto another main road, then run by a middle school (in fact, the one I attended!), then pass the minor league baseball stadium. Just before approaching the stadium last year, my race had crumbled. I was exhausted & felt dehydrated. I recall 2 of my friends that {nicely} passed me, which was absolutely devastating. Today, with all these flashbacks fresh in my mind, I chose to run conservatively. None of these “devastations” happened today. Sure I was tired, but not exhausted. I could have pushed harder, but instead I kept all of my miles just under the 8:00 mark; which would assure me a 3x:xx finish.

Today, I only had one goal in mind: cross before the 40 minute mark….. even if it was 39:59, I would be thrilled! I can happily report that I was successful in doing just that!!

Final time: 39:31 (7:55 average pace for 4.99 miles, according to my Garmin 620 / 7:57 average pace for 4.97 miles, according to the race timing company). Good enough for a 6^th place AG finish & 29^th female overall!

Mile 1 – 7:53

Mile 2 – 7:55

Mile 3 – 7:52

Mile 4 – 7:57

Mile 5 – 7:58

My race & day would not have been complete without seeing the ladies that I’ve trained this season cross the finish line. I’d like to share their AWESOME runs, as I truly believe in giving credit where credit is due!! You women ROCK!!!!! (we missed you Sara & Elisa, but hope you’re both back to 100% health VERY soon!!) And Jen, thanks for being our personal photographer today!

Abby – 1:01:23 (12:21/mile) {this chick just started running 9 months ago!!}

Allie – 40:47 (8:12/mile) {this momma has a 7 month old AND has been nursing a hubby with a broken back, back to health!!}

Erin – 40:26 (8:08/mile) {this is ONLY her 2^nd race EVER & just began getting serious about running 8 weeks ago!!}

Julie – 35:54 (7:13/mile) {my runner partner ROCKS—see me rave about her above!!}

Lynn – 40:12 (8:05/mile) {this mother of 3 awesome kids is moving to Japan in 6 weeks; no excuses folks!!}

Meridyth – 56:55 (11:27/mile) {this lady had a baby THREE months ago, while her hubby was & still is deployed; SUPERHERO mother!!}

AND did I mention that my hubby Scott ran today, with the double BOB stroller + 2 toddler boys (~100 pounds of pushing); with an 12^th place AG finish in 48:39 (9:47/mile)!! LOVE you baby & Happy Father’s Day!

Shout-outs are also due to some of my other running/walking buddies!! Laura, Lea, Mary, Kellie, Kristy, Michelle, Karen, Carrie, Kristina & Lesleyanne. You my friends are what make this running community SO awesome to be a part of! xo

 

Up Next For The Running Blonde: Seashore Summer Trail Half on July 13^th (unless I decide to do a shorter/smaller local race before then!)