How Do I Make My Water Count?

How Do I Make My Water Count?

Since choosing a healthier lifestyle and becoming a competitive runner once again, I find the area of hydration and fueling intriguing. When you are planning on being out on a course for 3+ hours (or 12 or how about 24? Yes, we are crazy), determining what you should eat and drink pre-race, during and post-race is important. In recent months, I’ve been frequently reading articles, listening to podcasts and most likely driving my running partner crazy sharing what I learn.

I have always had a tough time drinking enough water. As a young child and even as a college athlete, I struggled with water intake – I didn’t like the taste (or lack of?). Instead, after practices and races, I would choose sports drinks over H2O. Yes, those artificially-colored and sugar-laden beverages marketed towards athletes were my drink of choice.

When I first started training for a marathon last summer, I started experimenting with different beverages during and after my long runs. After one of the first longer runs (maybe 14 miles), I popped in to a nearby convenience store to grab a well-known sports drink. Trying to rehydrate after a particularly warm run, I thirstily guzzled down the ice cold, sweet and brightly hued liquid. Soon after, my stomach hated me. I felt terrible for hours. Never again.

During most of the training, I chose water, but I always craved something a little sweet post run. After learning about nuun at a local race and seeing a few running friends mention the product, I decided to give it a try. Honestly, in the beginning, I was not a fan of the taste. However, I quickly found flavors I did enjoy and began drinking after long training runs. Best part – I felt rehydrated; I didn’t feel the drink was sitting and sloshing in my stomach and I recovered well.

Per the nuun site, nuun “is an electrolyte enhanced drink tablet designed for an on-the-go lifestyle. Packed with electrolytes, light flavor, and made from clean ingredients, nuun is the perfect sports drink for any of the activities you do. Drop a nuun tablet into 16oz of water and you’re good to go.” Easy peasy.

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Also, I dig their Mission:
“To inspire a healthier, happier, more active lifestyle so that everyone can achieve life’s next personal best”.
Love.

Nuun has definitely helped me progress towards my goal of increasing my water intake not only for training purposes, but throughout the day as well.

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A variety of flavors!

How do I make my water count? Before my morning run or pre-race, I toss a tab of nuun Energy into my bottle to start hydrating with a hit of caffeine. During the day, I prefer nuun Active or nuun Vitamins. Recently, a new product, nuun Performance was launched and I hope to sample very soon.

When the company started looking for 2017 brand ambassadors, I quickly applied since I had become such a fan of the product.

So, why else do I choose nuun over other electrolyte-replacement drinks?

nuun believes in a #LiveClean Standard – they want to replenish active people and the planet; so the company believes in producing a:

  • Clean product: clean ingredients, vegan, gluten-free, non-gmo
  • Clean planet: minimize carbon footprint with minimal waste and production energy
  • Clean sport: nuun values the essence of clean sport and have pledged to play by the rules and hold themselves to standards of integrity of sport
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Sharing my nuun love post-run

Have you tried nuun before? What are your thoughts?

Oh my gosh Becky, look at her….quads?!?

workoutwednesday

Although my marathon training plan includes a mixed bag of runs – long, easy, speed training, hills – there is one that generates maximum force. Hills!

When you think of a hill workout, I’m sure you think of a workout like this one.

Run up hill, jog down, repeat.

Uphill-road

And, I’ve done those….but….

Coach’s prescribed workout for me yesterday consisted of 10 x 1 minute downhill repeats. Jog up and barrel back down.

Sounds easy – just let gravity do its job right? Not.

Hellloooo quads!

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My upcoming marathon is pancake flat. So, why do I even bother with hills?

Currently, I am in the strength period of my training plan which includes a variety of hill-based runs. Running hills help build strength, increase VO2Max and of course, tackle hills more easily.

What happens when you run downhill? The muscles in your legs elongate and actually generate more force than when running uphill or on level ground. Running hard downhill also produces more impact on our bodies – joints, bones and muscles. Training on hills helps the body to adapt to the force, repair itself and in turn, become stronger.

Strengthening the muscles used on downhills easily translates into faster paces on any type of terrain.

As you descend down the hill, it is important to work on quickening your cadence and shortening your stride to have better control over form. Stay off your heels and don’t brake!

Planning on running Boston 2018? Add this workout into your regimen to ready your legs to tackle the 4-mile downhill in the beginning of the race.

Tips:

  • Add in the downhill workout early in your training plan.
  • Choose a hill that’s less than a 10% grade. 
  • If you can get on a softer surface, do it. Otherwise, it’s okay to hit the pavement.
  • Start with 5 downhill repeats and work your way up to 10.
  • Use rocks or chalk to help you count your reps!

Result? A great workout, fun stats and killer quads!

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Thanks Coach!

Sign up today for more information and upcoming events!RIT_TRIANGLE_woWeb

 

 

 

Goal Inventory & Teaser!!

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It seems like just yesterday I was creating and posting my goals for 2017.

Here we are, already about halfway through the year and honestly, I haven’t looked back at my goals post since I published. So today, I decided to take a glance to see how I am doing.

Race-Related Goals:

  • Mile – I wanted to break 6 minutes and clock a 5:45. Last week, 5:21. CHECK!
  • 5K – Breaking 20 was my goal for this year. Added in speed work as I had planned and ran sub 19 in May. CHECK!
  • Half Marathon – 2017 goal was to break 1:40. Shamrock Half was very kind to me in March – 1:29. CHECK!
  • Marathon – I mentioned I wanted to simply beat my 2016 time of 3:46 and possibly BQ. In progress…  Training well underway for Erie at Presque Isle Marathon on September 10 and I am definitely chasing that unicorn.
  • Ultra? The thought was a maybe. However, all signed up for JFK 50 with Sara! In progress…

Other Goals:

  • Train my husband for his first half: CHECK!
  • Find more opportunities in the fitness/running industry – started working full-time in fitness once again. CHECK! Also in progress, PT certification.

As I stumble upon exciting new experiences offered to me, I now hesitate for only a second before jumping in with both feet. Why not?

Unsure if I purposely found more opportunities or the opportunities found me! Since late last year, I’ve continued to grow in several areas – who knew I would willingly tell my story in front of a group (and like it!)?

Over the past few months, I’ve been working on a new project (I obviously do not have enough on my plate). On one early morning run, a business idea appeared in my mind. (Side note: anyone else find clarity while running? I find my best ideas and thoughts occur on runs).

Next thought – can this idea work? This little spark soon turned into a raging fire to determine how to put this plan into action. Like any unchartered path, there have been obstacles, excitement about the unknown, and a little self-doubt. However, I’ve been lucky to not have to blaze this trail alone.

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The time is coming to let you all in on the secret.

With some collaborative sweat equity, a simple idea developed into more than I anticipated. I am so excited to share the plans which have been in the making for months and I hope you all will be excited as well.

Be sure to follow me on Facebook so you don’t miss the big announcement!

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As for now, I need to go update those goals…

 

 

Workout Wednesday: Barefoot Strides & Partner Core

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Bouncing off last week’s post about adding strides into your running regimen by RunningDad.com, today I want you to strengthen your feet by going barefoot.

For thousands of years, our ancestors walked and ran sans shoes all the time without injury. Somewhere along the way, shoes became an extension of our body. As years went by, soles became thicker and our feet became weaker.

There are twenty-six bones in each foot on average, plus the tibia and fibula of the lower leg. There are around a hundred muscles, tendons, and ligaments around the foot and ankle. When your feet are in shoes for the majority of your waking day, there is a compression of these bones and muscles that limits blood flow and weakens the supportive nature of your feet.

At the very least, I encourage you to kick off your shoes once you get home from work. Even better, go au naturel, free your feet and add in barefoot strides at the end of your next run. Running barefoot not only feels good on the tootsies, but can help strengthen the muscles in the foot.

Spring is finally here – the grass is green, so go out on your yard (or scope out the best lawn in your neighborhood) or if all else fails, head to a turf field. Be sure your surface is free from small rocks, sticks, glass and….poop (from animals, not people…hopefully).

Try doing 4-6 100-yd strides with rest in between after your next slow run!

And…a double feature for your Workout Wednesday – A Partner Core Workout

1st: Find a spouse, significant other, running partner, friend or random victim to help challenge your core. Do each exercise for 30-45 seconds; take 15 seconds to rest and transition. Do circuit two times.

Double Leg Circles: Lie on mats feet-to-feet. Each of you will extend your legs out and rotate your legs/feet in a circular motion around your partner’s legs. Don’t forget to go both directions!

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Plank Shoulder Pushes: Go into a plank position face-to-face. Take turns firmly pushing on each other’s shoulders. Stay strong and don’t let you partner push you back!

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Crunch w/Dumbbell (or Medicine Ball) Pass: Lie on mats feet-to-feet – knee bent. Both people come up to a crunch/sit up position at the same time – one passes a dumbbell or medicine ball to the other. Both return to starting position; come up into crunch/situp and pass weight again. Repeat.

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Oblique Sit-Ups: Lay next to your partner on the floor with your knees bent, feet flat on the floor. Hands should be placed on either side of your head. Your back should be flat against the floor. Engage your core and lift your shoulders off the floor to an upright position, rotating your torso towards your partner as you reach the top. Take the outside arm (the one that is farthest from your partner) and reach across your body, firing your oblique muscles, to give your partner a high five. Carefully lower your upper body back to the floor. Repeat, then switch sides.

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WWPhotoContest

Make sure you take a photo of yourself doing one of the Workout Wednesday exercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Challenge yourself! Need some incentive? RunningDad.com and I are challenging you during the month of May.
Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!

(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!

 

Rules:
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.

Race Recaps – Two-for-Tuesday

Spring racing has been quite fun and May was no different. This past month featured two local races – the Apple Blossom 10K and the Loudoun Street Mile.

Race #1 – 10K: Sometimes it’s just not your day…

The Shenandoah Apple Blossom Festival is HUGE in Winchester – there are many events that span over the course of two weeks and the Apple Blossom 10K falls on the last Saturday of the festival. Since money is awarded the top finishers, the race usually brings in a few elite competitors from the region.

After solid races at Shamrock Half and Cherry Blossom 10, I set a new 10K goal of 38:00 which would be pushing the pace. Last year was my first time racing AB10 and I ran 47:40, so dropping a sub 40 would be great.

Race morning was cool and rainy. Team Running Dad planned to meet up for a warm up – and for once, all of us were racing! We gathered together and ran a warm up mile through the brisk, misty morning. Soon, it was race time and we tossed our warm up clothes to reveal our shockingly bright neon pink and green racing gear. It was time to go!

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Last year, the first mile was tough – lots of weaving in and out through the crowd. This year, I started near the front and the start was much easier. First split was a 6:23 – and about this time, I realized today was just not my day. My legs felt fatigued and tight; but I just kept putting one foot in front of the other. My finish was 40:19 (drats!) which was off my goal, but hey, still a PR!

Highlights of the race:

  • Racing local is great – I loved the crowd support and hearing so many people cheering!
  • Family race – 4 out of 5 family members (husband, daughter and son) ran the 10k, including my 10 year old son (his first 10K) who surprised me. I was at one of the turnaround points and hear “Let’s go MOM!” and could not believe how close he was to me! He ended up running a 42:18. Husband and daughter also did well in their first 10ks!
  • Racing with Team Running Dad – the energy in this group is electric. We are competitive, supportive and, at times, immature, but we have a lot of fun. Very lucky to run with this crew.
  • My mom, sister, brother-in-law, niece and nephew were at the race! Since they live in PA, they aren’t able to see many races. Loved hearing them in the crowd.
  • Running near Josh and Duane in the beginning of the race and witnessing Josh grab a donut from someone cheering and proceed to eat while running.
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My son and I post-race

Race #2: The BEAST – mile race…

Historically a half-miler and miler, this should be my race – but it was WAY easier 20 years ago. Last year, I ran a 6:03 and was hoping to at least hit a 5:45 this year. My son has been hitting 5:45-5:50s in the past few months and he set a new goal of 5:30. We may or may not have made a little side bet on who was going to win this year…

Last week, I checked out what quarter mile splits I’d need to hit for a 5:20. I thought it was a bit of a reach, but I’m always up for a challenge. 1:22s… ok, why not try?

Race morning was perfect. I put on my new bumblebee shorts, Topo ST2s, Injinji socks, Goodr shades and grabbed my RaceDots. Picked up my race packet and ran to the start to meet my 32 running club kiddos who were also racing.

Wheeew, the butterflies were really in my stomach before the race. When you are used to running 5ks and halfs…the mile is a whole new ballgame. After I warmed up the kids, stretched a bit – it was time for my race..or so I thought. 15 minute delay. Bummer. I continued to keep on moving, chat with local running friends and my running club kids. Then, it was time to get on the line.

Best part of the race start was having a little cheering section – my running club kids were right there cheering for me and throwing me the thumbs up sign. All the feels – I was smiling inside and out; seeing their little faces calmed my nerves. Unfortunately, the starting gun malfunctioned (I think we had 3 tries) which made my nerves return a little each time. However, on the 4th attempt, the ladies were off.

First split: 1:19. Ok, a slight rise and then you’ll hit the downhill. 1:23.2 was next – a little off but we’ll take it. Starting the descent – didn’t check out my 3rd quarter but was 1:21. Time to fly. I was feeling strong and could see the finish line ahead. I picked up the pace and was able to catch another runner. Again, another great local crowd to cheer on the runners and they pulled me through the homestretch. Overall time, 5:21.8. I’ll take it!

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Down the stretch

Next up were the kids, girls first. I waited in anticipation for our orange shirts to come down the hill. So excited to see two of our girls in the top – and equally as excited to see two of our girls in the back of the pack…holding hands while running, helping each other finish. Love. My older niece who lives in PA entered the race and also ran a personal best!

Boys race next, including my son and my running partner/coach’s son. These two…wow – they’ve been running pretty equal times for years. As I saw the leaders come down the hill, I saw Connor in 2nd and Dylan in 3rd. Dylan started to sprint and the race literally came down to the wire. Dylan by a nose. Wow – watching them battle through the finish was amazing. I think this rivalry will continue for awhile and I’m very excited to watch them continue to improve. Also in the top 10 for the boys race were 2 other boys from our running club. Solid finishes.

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Dylan & Connor

Overall, about 17 out of my kids had personal records at the race. If they didn’t PR, they still ran a great race.

Last race of the day included Team Running Dad teammates Jeremy and Mario. Neither of them were very excited to race a mile, but I knew they’d still rock. The men’s race was pretty stacked – the lead group was pretty stacked but the TRD guys weren’t far behind. Both looked strong. Jeremy clocked a 4:58 and Mario – 5:18 (DARN! I was soooo close!).

So many other local runners kicked butt at this mile race – you all know who you are. Shoutout to the Thursday morning striders group!

May was a great month and now on to June. Next up, Virginia Wine Country Half. I ran this last year and said I’d never do it again. Never say never….

Workout Wednesday: Strides

workoutwednesday

Your workout of the day includes strides….what are they? And why I am doing them?

Coach Jeremy chats today about the benefits of strides, how to incorporate them into your running plan and how they can make you feel badass.

Workout Wednesday: Strides

Don’t forget your #WW selfie!

WWPhotoContest

Make sure you take a photo of yourself doing one of the Workout Wednesday exercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Challenge yourself! Need some incentive? RUNaissance Mom and I are challenging you during the month of May.

Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!

(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!

Rules:
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.

Workout Wednesday – Agility & DIY Ladder

Some may argue distance runners may not benefit from SARQ — Speed, Agility, Reactivity and Quickness—training, but I disagree.

SARQ training can benefit runners a variety of ways.

Key Benefits of Agility Work:

  • Provides a great dynamic warm-up.
  • Helps to improve coordination and body awareness.
  • Agility drills use more muscles than linear running – engaging more muscles requires more oxygen which increases the amount of energy that is expended = more calories burned!
  • Movement variability. While running, we are performing the same repetitive movement patterns. During agility, you can move in a variety of planes to strengthen your joints, ligaments and tendons which can help stabilize your muscles and help with injury prevention.
  • Use as a tool to work on form and cadence.
  • FUN. Doing the same workouts day in and day out can become monotonous. Adding in new types of engaging workouts can be challenging as well as exciting.

Do I think you need to spend a lot of time doing agility drills? Not at all; but every now and then it’s fun to shake up your routine.

Today’s workout utilizes an agility ladder. Ladders come with a cost so a few DIY options:

  • Easy version: chalk. Draw two parallel lines 15 ft in length and about 19 inches apart. Draw connecting lines every about every 15 inches.
  • Duct Tape (double layers).  Same as above.
  • Duct Tape & Paint Stirrers.  I tried this method below. First try was a bit rough, and I would recommend longer sticks and larger boxes.

Check out the video for the basic idea (thanks to my 10 year old for helping!).

Now that you have your ladder, let’s get to work!

For photo purposes, I made my guinea pig Coach Jeremy do the workout after one of our 4:45 a.m. runs. Between pre-dawn runs, ab workouts and now agility drills, I am pretty sure his neighbors think we are lunatics.

It was close, but he did a little better than this guy:

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Agility v.1: Basic Ladder Drills

Forward High Knees: Start at one of the ladder, facing the first “rung”. Run forward, driving knees up and placing 2 feet in each square before moving on.

Hmm, looks like the master has become the student. I have some work to do (I will give him a little leeway since his brain was probably still half asleep)!

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Lateral High Knees: Start at one of the ladder, with the “rungs” on your left. Move laterally performing high knees; placing 2 feet in each square before moving on. Change directions.

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Single Leg Hopscotch: Start at one of the ladder, facing the first “rung”. Both feet jump outside each square, then alternate one foot inside each square while moving forward.

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In/Out Hops: Start at one of the ladder, facing the first “rung”. Move your feet inside and outside each square while jumping forward.

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Lateral Switch Jumps:  Start at one of the ladder, facing the ladder side and “rungs” vertically in front of you. Move laterally while switching feet in/out of each square from side. Change directions.

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Overall, job well done by Running Dad Jeremy (no tears shed or pants pooped).

Now it’s your turn! This week you can get one entry for posting a picture of your agility ladder as well as a photo of you doing one of the drills!

Make sure you take a photo of yourself doing one of the Workout Wednesday WWPhotoContestexercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Challenge yourself! Need some incentive? RunningDad.com and I are challenging you during the month of May.
Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!

(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!

Rules:
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.