Healthy Living

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“It sometimes happens that a woman is handsomer at 29 than she was 10 years before” – Jane Austen

Don’t worry, I’m not 29 yet (getting close though!) but this popped out at me, and I felt so inspired to write about it! I don’t know about more beautiful… but I’m certainly more confident.  Does anyone else get that?

I’m halfway to my goals, rather than just starting out. I’ve slowed down enough to realize that it’s not about getting there as much as appreciating the journey. Unless I appreciate the journey, I’m always going to be looking to the next thing! Besides, it’s my training runs that are going to get me where I need to be for my next race, so I might as well embrace and enjoy it! It’s my yoga class that’s going to make sure I’m not too tight and help me avoid injury.

Maybe it’s my training runs, maybe the yoga, or maybe just growing up, I’m learning to love the moment I’m in. I spent my entire undergrad rushing through life to get where I thought I wanted to be, that I missed out on a lot of “in the moment” stuff. Once I graduated, ready to “start my life” I realized that some of my biggest moments had already happened, and I didn’t savor them like I wanted too because I was too busy. So I’m committing this year to learning to dedicate my practice or run to something that I’m super intentional about- like making a decision or processing big news, or loving my hubs in the way that he needs; in the moment. I might not be more beautiful at 29, but I sure want to be more confident, kind and intentional than I was 10 years before!

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1/2 Marathon Training Plan

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I’m back at it. My half marathon is the first weekend in June, and I’m so excited! We (my husband and I) ran the Williamsburg Run for the Dream 1/2 Marathon last year, and it is by far my favorite route in the world. I’m always looking for an excuse to run in Williamsburg, and I always look forward to those glorious 13.1 miles.
We have a lot of changes potentially coming down the chute in the next couple months, so I started my training a little earlier than necessary… just in case there are some ‘set-backs’ to my long runs.

Last weekend I enjoyed my 7 mile run in my favorite park, it was about 40 F so I was bundled up for the first couple miles and discarded my gloves once I warmed up. On the first mile, I found a brand new smart phone! I called a few of the last contacts and left it at the running store I was running with. Hopefully it found its rightful owner.  295550_345102265606645_866713775_n

About a week ago I ran on the boardwalk during the sunrise. I paused to catch my breath, and looked like a total tourist to take some pictures. I tend to do my shorter runs on the boardwalk because it’s about a 6 mile loop, and it would just be the end of the world if I had to run a lap or something. How can I not love running when it gets me our in God’s beautiful creation every morning while the rest of the world is still asleep?

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Where do your runs take you? When is the best time for you to run?

Close of 2012

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What an amazing year… how can you begin to cover the highlights of such a fabulous year?

At midnight tonight, the gorgeous ball will drop in Town Square, and we will toast to a New Year! We’ve got the wine chilling, the treats tucked away in the fridge, and our bags packed to head back to Virginia in the morning. I love the holidays, but I also love the chance to a new beginning. I know that while 2012 was amazing, 2013 is also going to be phenomenal. One of the reasons is because I was able to graduate with my undergraduate degree this December, and I am truly able to begin afresh in January. So, while everyone is wildly excited about our new year: 2013, I’m still recovering from 2012!

So I’m gunna go ahead and brag (haha),  you can see why it’s been an exhausting year.

Here are a few highlights:

  • got a great promotion at work
  • ran two awesome half-marathons
  • did a little traveling
  • completed my undergraduate degree
  • ran over 500 miles (which was my goal)

Needless to say, I’ve spent my Christmas break sleeping! Regardless of all this, I still reached my goal of running 60 miles in December… Despite all my days spent traveling 🙂 They were mostly short runs, around three miles, and my longest run was five miles. Considering most people drop off the fitness planet in December, I’m pretty happy with it!

December Run Goal
I’m planning on posting all my New Years goals later this week, things like the races I want to run and PR’s 🙂 My goals aren’t just about fitness, but about keeping my life balanced… so keep posted for all of that!

Some of our New Years Resolutions

Some of our New Years Resolutions

Ask a Runner: Dealing with Injury

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Question from one of my readers, Jessica:

I began training for my first full marathon in June and have been experience knee pain on runs longer than 3 or 4 miles…a shooting pain behind my knee cap and outside of my knee. If I stop and stretch my knee area, it goes away for about 3/4 of a mile but returns. I’ve tried taping, which helped some but will still only allow me to run about 7 or 8 miles. And braces have proven far more uncomfortable than they’re worth. I have been a pretty consistent runner since 2009 and run about 3 half marathons per year. I have never had knee pain before and don’t want to stop running, but I also don’t want to hurt myself and interfere with my marathon training. What can I do?

My Perspective:
I haven’t really had to deal with a lot of injury during my short running career, and I think most of that is because I’ve always been too busy to log a lot of miles. For the first couple years though, I was using cheap running shoes from TJ Maxx and this began to give me excruciating pain behind my knees earlier this year! After a run cut short, I was mad and threw them in the garbage, and my husband and I marched over to a running store and I was fitted for shoes that I needed. I was lucky because this was all I needed to get back on track. Get your shoes fitted at a store that has you walk on a treadmill and monitors your gait.

It sounds like you’re an experienced runner, and the pain shouldn’t be from adding distance. If you already have shoes prescribed by a specialist, I’d recommend visiting an orthopedist who runs and/or who treats runner. I’m a firm believer in not running through injury’s, you must let the injury heal or you’ll be stuck in a cycle, and an orthopedist may help you run pain free.

Because I’m not a doctor, I’ve included a few links to check out based on your issue:

Jessica, I wish you a speedy recovery. There’s nothing worse than not being able to get out there and run, for whatever reason! Listen to your body and never, ever run through pain.

If any of my other readers have an opinion, please weigh in!

Dead Last Trumps Did Not Start

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If you run without any reason, you are just chasing the wind.
Wesley Korir, 2012 Boston Marathon Winner
This weekend I biked down to the boardwalk and tried to run. After about 3 miles, I was exhausted. Do you guys ever feel that way? Thus, I found this picture extremely inspiring… because I’m proud of myself for getting out there. After beating myself up, I biked back and worked on my strength training routine I’ve been working on. Surprisingly enough, I was able to hold my planks and V-sits for longer than I’d ever done before! I may not be running my best right now, but I’m about to have some ripped abs 🙂
I’m really thankful that the weather is cooling down this week, and I’ll be able to get out and do a longer run! I’ve got to get some training in to be able to run in the Wicked 10k at the end of October! I’m planning on running it with friends, so we’re going to start our hard-core training soon (yes, I’ll still need to train for this race since I’ve been taking it easy this summer)! Here’s my post from last year: Wicked 10K, which I did in 59:24. My goal this year is to shave at least 10 minutes off that time, and get a time of 45:00 or under!

Breaking a Sweat Without Breaking the Bank

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In this fun beach town, it can be expensive to work out in the gyms in Virginia Beach. But there are multiple ways to do your workouts without breaking the bank! A number of stores and studios are now offering free classes which will have you working up a sweat:

Monday:

Bay Swim: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Tuesday:

Run Track: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Wednesday:

Run Club: 616 Virginia Beach Boulevard. Lululemon: 6:30 pm

Bay Swim: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Thursday:

Run Tempo: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Saturday:

Run Club: 2865 Lynnhaven Drive. Final Kick: 6:30 pm

Yoga: 616 Virginia Beach Boulevard. Lululemon: 9:30-10:30 am

 

Do you have a complimentary workout I missed? Share it in the comments!

I’m going to keep updating this post to reflect any new workouts I find!

Get Back At It

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It can be especially challenging during the summer months to keep a regular exercise routine, and my excuses vary from being on vacation, the overwhelming heat, to too much BBQ last night to get up and get an early run in before work.
But when the break from running is more than a day or two, and grows to weeks or even months, it’s hard to get back in the rhythm.
Here’s how to approach those first runs, no matter how long you’ve been away to avoid injury.

The break -> a week or two
On your first couple runs back in the groove, just take it 2 or 3 minutes slower than usual and run about half of your usual distance. Also include walk breaks.

The break -> about a month
Alternate your workout days with a walking/running routine. On Monday run 15 min and using a ratio of 60 seconds running, 30 seconds walking. Tuesday: Walk 30 minutes. Wednesday run 20 min sing a ratio of 60 seconds running, 30 seconds walking. Use Thursday as a rest day, and Friday repeat Wednesdays workout. Saturday: walk 30 min. Sunday run 25-30 minutes using a ratio of 40 seconds running, 20 seconds walking.

The break -> 60 days or more
It’ll probably take about a month to get back on track. Follow the routine for week one listed above, and on week two run 30 minutes three times a week using a ratio of 40 seconds running/20 seconds walking. For week three use the same running routine, 25 seconds running/35 seconds walking. On week four, go back to week two’s plan, running three times using a ratio of 40 seconds running/20 seconds walking.

If you’ve taken a break from running, I Hope these tips were helpful!

 

Source: Running World, “Back on Your Feet” August 2012 edition.