Tara's Running Blog

Depression Cookies: Books on the Run: Guest Blog by Tara Silverthorne ...

2011-09-20T16:04:00.000-07:00

Depression Cookies: Books on the Run: Guest Blog by Tara Silverthorne ...: I am thrilled to have my sister guest posting today. On this blog, you've been introduced to my mother and co-author and my baby sister and ...

New moves are shakin' at the gym - Fitness - NewsObserver.com

2011-09-20T16:01:00.000-07:00

New moves are shakin' at the gym -

Fitness
- NewsObserver.com

Week 7...only 4 more weeks of training

2011-09-12T10:48:00.000-07:00

We've had quite a few 'hiccups' over the last few weeks. After the hurricane, a lot of us had to deal with trees down and power outages. I even had a foot injury that set me back a week. Nevertheless, we were all able to come together for our week 7 run with renewed energy. I know I was just excited to be able to run!

We also were able to partake in our first ever speed session. We got together the morning of Labor Day to run 6-8 400s. It was fun to work that hard with the team. To date, that has been the toughest workout.

On Thursday night Jan taught a strength training class designed for those of us who are training. She made mention of a 1991 Bronze Olympian, Steve Spence, who decided to incorporate strength training into his training schedule. He increased his stride over 3 inches! He is a renowed coach and still believes in strength training. Jan incorporated squats, dead-lifts, 'good mornings' and lunges into an hour long workout! I think we all learned a lot that night.

We are fast approaching our double digit mileages. It is daunting but also exciting to know we are so close to our goal. Go TEAM!

Group Run #4

2011-08-31T17:08:00.001-07:00

2 weeks ago we all got together at our usual spot, at our usual time, ran, drank gatorade and talked about the next week's group run. Unfortunately, our plan run last Saturday was cancelled due to the devastating storm...Hurricane Irene. Many of us were without power for days and some even experienced damages to houses and properties. I am sure the thought of running wasn't as the forefront of our minds. So for those of us who were not able to get our run in, I feel very confident we have many weeks going forward to get all the runs we need in to accomplish our 13.1 miles. In fact, after seeing what people have endured and lost this week, it certainly puts things into perspective. Instead of feeling stressed by a training schedule, I am going to embrace it. Every day I am able to get out there and run is a good day!

During these stressful days exercise has become a way to de-stress. I am very thankful of the many crews out there working day and night in order to make our lives comfortable. I will take that into our next weeks' runs. Let's make every step forward a positive one.

3rd Group Run

2011-08-17T16:54:00.000-07:00

Third week of training is OVER! It is hard to believe that in 9 weeks some of us will be running our first Half Marathon. I am very excited to see this group accomplish 13.1 miles. Our third group run focused on speed work for our intermediate group, a fast 5K, where the novice group continued to go up in miles to 5 miles. Everyone felt great and was excited to get through another hot, group run. Hopefully as we approach September, we will have cooler temperatures.

I talked to a runner today who was frustrated during some of her runs. She said her training runs were so inconsistent, some runs felt "Great" and others she felt "slow and sluggish". I told her the reason we all continue to run is because it keeps us humbled. I think it is impossible to get cocky while training....running is the sport that I know I will never check off my to do list. It continues to humble and challenge me...kinda like life. I remember thinking when my 3 year old gave up her pacifier that life with her would be smooth sailing...let me just say, she continues to challenge me daily. When I wake up to do a run, I always think about the day before or ahead of me and know if I can get through that run, whether GREAT or TOUGH, I can certainly tackle what life has to throw me!

Group Run #2

2011-08-07T05:00:00.001-07:00

Already we can check off 2 weeks of training! We met at 7am and it looked as if we would be chasing a storm (or a storm was going to chase us!). We did get sprinkled on a bit but we managed to finish 4 & 6 miles without being drowned by the rain. Of course, I think most of us would of enjoyed a downpour! It was cooler than the previous week, but the humidity was still high!

As we approach week 3 we will start seeing an increase in mileage. And, of course, with summer closing in we will also start feeling the stress of the FALL activities. I hope we can all see our training schedules as a distraction from our other responsibilities. Training involves consistency and along with that the feeling of accomplishment. It also puts things into perspective...because if you can get through 6 miles in the hot weather, you can do anything!

First Group Run

2011-07-31T11:56:00.001-07:00

Saturday, July 30th began our first of 12 weeks of running together. We started off with a small group the first week due to sports games and travel. I am hoping for continued growth over the next coming weeks. Unfortunately, running in NC late July through August brings hot and humid temperatures. Of course, running through the heat now will only make us stronger over the months. And, thank goodness, our race is in October so we will be golden with weather.

I am excited to see this team grow! It is such a rewarding experience to train with a group. I am excited to be back next Saturday for a 6 miler!

Hope to see you all there!

2011 3rd Annual Half Marathon Training BEGINS!

2011-07-25T17:47:00.000-07:00

I am so excited about this year's 3rd Annual Fitness Unlimited Half Marathon Training. We chose a different race venue (New Bern's Bridge Run!) and we are offering speed-work & hill-work training throughout our 12 weeks.

Tonight was our first group meeting-Getting Started for Half Marathon training and today starts day one of our training. Let's make this year the BEST yet!

“If you can walk from the couch to the refrigerator, you are not too fat or too old or too slow to run”
(Runner’s World, May ’09)

What is involved with Fitness Unlimited’s Half Marathon Training?

-Bi-Weekly classes designed for the person in “training”
-Every Saturday starting Saturday, July 30th thru Sat. Oct. 8th we will
be meeting at the waterfront between 6:00 am & 7:00 am
-Tues. Aug. 9th 7:00 pm Nutrition for Running
-Tues. Aug. 23rd 7:00 pm Yoga
-Mon. Aug. 29th 6:00 am SpeedWork (meet at waterfront)
-Thurs. Sept. 8th 7:30 pm Sculpt
-Mon. Sept. 12th 6:00 am HillWork (meet at cemetery)
-Thurs. Sept. 22nd 7:30 pm Sculpt

-Training Team T-shirt

-Weekly communication with Running Coaches

-Team Support and Encouragement

-Tips and Advice on Running Distance

-Water, gatorade and fuel provided during training runs that over 6+ miles

What do you need to do?

-Be committed to training program, allowing for flexibility with vacations and work (it is okay to miss a workout!)

-Get Fitted for shoes

-Plan on running/walking at least 3 days a week, with one long distance run/walk over weekend.

-Register for race around early September under Team FITNESS UNLIMITED

What to expect throughout the 12-weeks?

-Highs & Lows throughout training-you will have ‘great’ training runs/weeks followed by weeks that are difficult. Keep in mind getting through the harder weeks ultimately makes you a stronger runner.

-Soreness-especially if you haven’t been running outside

-Anticipation, anxiety & excitement as race day approaches

Don’t forget:

Join Fitness Unlimited-Washington, N.C. on facebook, you’ll get updates on group runs & classes

Follow tarasrunningblog.blogspot.com to keep up with weekly group runs and classes

Come to classes and learn ways to cross-train

Keep it simple! Don’t overthink or over-research running and/or walking. Remember we were all meant to put one foot in front of the other!

Keep my cell phone number handy 518-229-2412

WE DID IT!!

2010-10-05T10:18:00.000-07:00

After 12 weeks of training for a half marathon, we can now say we successfully finished and completed 13.1 miles.

The week leading up to the half marathon was crazy...most of us were affected by the storms and continuous rain and flooding. If we weren't trapped at work, we were trying to entertain children who missed 2 days of school due to the weather. I know the only thing keeping me sane was the forecast of a beautiful, cool weekend especially for race day.

I was shocked to wake up Sunday morning to rain, wind and cold...I was prepared to run in the cool, sunny weather as predicted. Anyways, once I saw the weather my ONLY motivation to run 13.1 miles was the fact the training team was meeting me there. It would of been so easy to crawl back into bed and say "not a weather day to run 13.1 miles" and trust me, anyone who would of said and done that, I wouldn't think less of. However, everyone signed up for the race did it. It was so inspiring to see everyone at the start line, many people's first half marathon. The weather did not hinder the drive to succeed in this race.

Once again, I got so much more out of seeing everyone finish versus finishing myself. Not one person didn't cross that finish line and, trust me, many had reasons not to. Whether or not we hobbled, walked or ran across that finish line, we all did it. Training takes time away from family, work and friends and staying committed is the hardest thing to do. However, seeing it all come together on race day makes me realize that we can do anything we put our mind to.

I think we all learned a lot during this training and I want to share what some of you learned or experienced over these past 12 weeks...

-I can do anything I want if I want it bad enough
-Cheeseburgers and french fries are good recovery foods
-Be prepared for any weather on race day (very true!)
-Nobody ever drowned in sweat
-If you think it hurts now, wait for later...
-Whoever invented Ibuprofen is a genius
_Experiencing a first ice bath
-Truly knowing what "hitting a wall" means
-Realizing blisters come in pairs
-Learning how to wrap knees and legs
-Making new friends with a common goal

I hope to see everyone at many more start and finish lines.

Last 2010 Half Marathon Group Run

2010-09-26T10:33:00.000-07:00

It is hard to believe that we have been training together for 11 weeks! When you first begin a training regimine it seems like a daunting task. However, the weeks fly by and you are at Race Day before you know it!

I am truly so proud of everyone on this training team. It has been amazing to see how everyone has tackled high mileage and sore muscles. It was fun to share in some laughs this past Saturdays with some healthy,low-fat donuts (ha, ha!).

I am looking forward to seeing everyone run the Half Marathon next Sunday. I hope it will be inspiring, confidence building and a FUN experience for you all.

Enjoy a REST Week with tapering and some extra carbohydrates for Race Day!

Tips on How to be RACE READY...

2010-09-20T10:25:00.000-07:00

You've done the training, you're feeling fit and NOW Is the time to think about your strategy for the big day. Here are some tips to get ready for RACE DAY-Sunday, October 3rd:

-Taper your Training and have 2 REST days before the race

-Get Stretching-try incorporating a stretch routine EVERY day

-What should you eat?? Don't try a new meal or something you've never eaten...this is NOT the time to be adventurous. You definitely want carbohydrates to make up about 70% of your evening meal (before the race). I would also suggest some protein in this meal too.

-Hydration before the race-drinks lots of water the day before and drink 30min-1 hour before the race. You might be up the night before the race in the bathroom but it is better to go into the race hydrated vs. dehydrated!

-Sleep-Try to get 7-8 hours each night in the week leading up to the race. Have an early night the night before the race. Don't despair if you have a restless night (nervous jitters), one night out of seven won't make that much difference to your race performance.

RACE DAY STRATEGY:
-Don't change anything!! No new shoes, outfits, food, drinks, etc. that you have not tested before.
-Get to the race site early-at least 45minutes early
-Go to the bathroom before the race, there will be lines!
-Have a race plan...decide where you want to line up, try to have a warm-up pace in mind to start off the race. Remember you are going 13.1 miles, utilize the first few miles to warm-up!
-Enjoy the RACE-You've trained hard for this, and you are possibly the fittest you have ever been. Applaud yourself to making it to the start line...you've earned this recognition! Have a positive mantra in your head "I can do this", "Look how far I have come", etc.

I am definitely very nervous on race day but seeing all of you there will definitely help my jitters. I am looking forward to seeing all of us cross that finish line! And, if you haven't raced before, the feeling of accomplishment you have after finishing is truly hard to explain. Just know this feeling will stay with you a lifetime!

Group Run #10

2010-09-19T10:10:00.000-07:00

2 weeks from today we will have completed our goal of 13.1 miles! Throughout the past 10 weeks we have all had sore knees, fatigue and, at times, feeling we are ready to throw in towel. However, the feeling of accomplishment that running distance brings helps to endure any of the setbacks we have faced mentally and physically. From this point on, our training schedule becomes more 'relaxed' and we can start preparing our minds for the October 3rd race.

I saw this quote on the back of my daughter's swim team T-shirt and I thought it was very applicable to all of us who are training for this event....

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." -Vince Lombardi

I am so very proud of this team. We should all pat ourselves on the back and put our feet up...we deserve it!

Group Run #9

2010-09-11T10:51:00.000-07:00

10 miles and 2 more training runs to go!! It is hard to believe that the race is 3 weeks away. I hope everyone's confidence is building up after tackling a double digit mileage. I wanted to share some inspiration quotes that help me through training. Runners, especially distance runners, have a LOT of time to think about why they run. There are days that I really search for that answer, but these quotes truly help me at times:

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." Steve Prefontaine

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished'. There is a lot of satisfaction in that." -Fred Lebow, Co-Founder NYC Marathon

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" -Peter Maher, marathoner

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

And Lastly..my FAVORITE:

"I always loved running..it is something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens

Strength Training for Runners

2010-09-08T10:40:00.000-07:00

Jan Rowe put together a great class for us last night! I wanted to share with everyone what she put together:

Strength Training is a vital component of any quality exercise program and offers many positive effects, including improved sports performance and resistance to injury. Training all of the muscle groups is important. Core exercises are great because they utilize lots of different muscle groups, therefore creating more fitness gain. The BEST exercises for runners include:

*Squat
*Lunge
*Lateral Step-Up
*Push-Up
*Plank
*Side Plank
*Bird Dog

Implementing strength training into your Race Training Plan will help you build muscle and will protect your body from common 'runner's' injuries. Try to build up to at least 2-3 days per week of strength training, giving your muscles 48 hours of rest in between sessions.

Group Run #8

2010-09-05T11:23:00.001-07:00

It is hard to believe that we have only 3 more Group Runs together. The race is just around the corner and although we all might be somewhat nervous or anxious, there is a lot of excitement surrounding the race too.

This past Saturday was the most inspiring of all the weeks...so far...a lot of the group ran the longest they have ever run. I saw so many people just thrilled that that were able to run 8-10 miles. The weather is starting to cooperate with us too...not too hot!

As I was sitting in church this morning, I felt like the message related primarily to us runners. I do not think this was my preacher's intent but as I was sitting there rubbing my achy muscles it was hard not to feel compelled. He was talking about how you reap what you sow, -I was thinking about all the time we spend training, putting in effort, getting in the right mindset and taking time away from work and family and our reward is being prepared for the race ahead. I can certainly take a religous turn with this but I'll let you do that if warranted.

I hope this labor day weekend gives you all REST and peace and, most of all, the feeling of accomplishment for everything you do.

Happy Labor Day!

Chicago Marathon - Inspirational Video

2010-08-29T16:28:00.000-07:00

Just a great way to start thinking about our race on Sunday, October 3rd. Envision the finish and think about how GREAT you will feel when you cross over that line!

Group Run #7

2010-08-28T11:13:00.000-07:00

With the increasing mileage, we are all starting to think about the upcoming Half Marathon Race. As the weeks progress we will start experimenting with fuel before, during and after our training runs. This is the time to see what works and what doesn't.

Saturdays are the one day I do not use my ipod while running. Today I realized that I actually looked forward to running without that distraction. Typically we choose to listen to music to help quicken our pace or to help us avoid thinking of the actual 'work' of running. When I focused on my breath and steps today I worked through the mental toughness of running. Honestly, there was a point, around mile 7, I wanted to just stop. However, I dug through and I must say that is when I achieved the "runner's high'. I felt more confident knowing I pushed myself through the crueling last miles without the use of my fall back songs: Eye of the Tiger, Push-It and Imma Be. Of course, seeing all of you out on the course pushing yourselves helped to motivate me-how can you not be inspired by 20+ people all working towards a common goal!

So, if you are married to your ipod for every run, try and go one run a week without it. Maybe you'll be able to solve a problem that has been bugging you, think about your day ahead, or just be proud of yourself for finding that inner mantra "I can do it, I can do it!"

DWOS 2010 Fitness Unlimited

2010-08-25T03:36:00.000-07:00

Fitness Unlimited won 3rd Place on Saturday night for Washington's 'Dancing with Our Stars'. Enjoy the show....

Group Run #6

2010-08-22T11:18:00.001-07:00

We are half way there! Saturday was a 'drop back' week, our long run mileage decreased to get us ready for the 2nd half of our training. From this point on we will start heading towards double digit mileage. This is also the point in training where a lot of people start dreading their training runs and, at times, want to throw in the towel. The best advice I can give is focus on the benefits of training-getting stronger, leaner, healthier...trust me this will past and you will be so proud of yourself for sticking to the program.

I personally like to create incentives for myself. Sometimes I dread my long run days, but I incentivize myself with a trip to Dairy Queen with my girls, a drive to Greenville for a REAL Starbucks Latte (full flavor!) or even a movie night..putting my feet up and enjoying a movie with my family. I enjoy these events so much more knowing I completed my training goal.

So whatever gets you going, find what that is and make it a part of your reward for continuing to work through the next 5 weeks!

Group Run #5

2010-08-14T11:30:00.001-07:00

Unfortunately, I was away on vacation for the Group Run #4, but this week we all did at least 6 miles! We had a nice breeze on the waterfront this morning. We also have several members donate water and gatorade for the group. We had one stop at Jan Rowe's house and Russell Davenport had his truck with a cooler full of gatorade and water in front of the court house. So, I don't think anyone felt dehyrdated this morning!

We are approaching our 1/2 way point this upcoming week...6 more weeks of training left! It is amazing how quickly training goes by. I truly hope everyone is having fun and enjoying this experience.

Have a great training week!

Circle of Life

2010-08-09T10:27:00.000-07:00

"Aging is often called an "uphill battle," but that phrase appeals to runners-we love hills, even when we hate them, because they make us strong."

As I approach my 35th birthday I have become so aware of my aches & pains, sprouting gray hairs and wrinkles that stretch beyond my smile line. A few years ago I could lace up my running shoes and go out for a 5 mile run without thinking of warming up, stretching or even cooling down. Now if I tried to do that I would throw my back out. I have been somewhat depressed about the thoughts of reaching my mid-30s. I keep seeing the end of my running "career" as more wrinkles set on my face. The after dinner brownie now sits days on my stomach and if I splurge, I might as well throw my running shoes out the door. So, how do we embrace the inevitable signs of aging with a positive reflection of where we have been and where we are going?

Just so happens there is an article this month in my Runner's World Magazine about aging. I thought this paragraph was perfect for where I want to be when it comes to slower PR times, more wrinkles and sagging skin...

"It is the runner in me who will age gracefully. It is the runner in me who understands that the beauty of my body is in the things it can do, not the way it looks doing them. The runner in me understands that lines come from laughing on long runs and smiling into the sun. The runner in me is grateful for strong legs to carry me across finish lines. It is the runner in me who can make peace with her body and the passage of time." RW, Sept. 2010

Even though I might fight some of the aging process; at the end of day, I am blessed to be where I am in life. I will continue to run until I am dragged off the course, I will not look behind but look forward...I will make peace with the aging process while in motion...

Group Run #3

2010-07-31T10:00:00.000-07:00

Training Week 3 ended with the Novice group running or walking 5 miles and the Intermediate group running a fast 5K! The weather was absolutely PERFECT...upper 60s with a nice breeze. Although I am sure we will face many more humid days; it was a nice change this morning.

My sister from Colorado joined us this morning and remarked on how great it must be to have a group that runs together. She said even though everyone has different paces, it is inspiring and motivating to see everyone tackle the same course and distance; I totally agree! I like being accountable on Saturday mornings...waking up early is not fun but knowing I will be meeting others truly helps my motivation too. So, I must say THANK YOU for joining me on this adventure!

Enjoy Sunday REST Day!

Group Run #2

2010-07-24T11:00:00.000-07:00

Starting an hour earlier is the KEY to running in the summer months! 6am and over 30 runners either ran or walked 4-6 miles! Everyone finished and Jan then lead us for a few minutes of much needed stretches!

I love seeing the group continue to grow. We now have 2 weeks of training under our belt. Buckle down, we have 10 more weeks to go! Enjoy the training 'ride', NOW is a time to pat yourself on the back-you set a goal and now you are working towards it! WAY TO GO!

Enjoy a nice, peaceful REST day tomorrow!

Falmouth Road Race Essay Contest Winner

2010-07-23T10:39:00.000-07:00

2010-07-21T20:31:00.000-07:00

Nutrition Class Monday, July 19th

2010-07-20T10:37:00.000-07:00

A runner's diet is not only important for maintaining good health, but also to promote peak performance.

Proper nutrition and hydration can make or break a workout or race, and also greatly affect how runner feel, work and think.

Look at Food as FUEL!

"Treating the body like a brand new Cadillac instead of a used, rusting Ford will definitely give you more miles with fewer problems in the long run"

A balanced diet for healthy runners should include these essentials:
carbohydrates, proteins, fats, vitamins, and minerals.

Here are some basic guidelines for a healthy, nutritious balance:

Carbohydrates: The Fundamental Fuel

Carbs are not fattening, excess calories are!

Best carbs: brown rice, whole grain breads and pasta, fruits and vegetables

Proteins for Muscles:

As a runner, a safe amount of protein is about 0.5 to 0.8 grams of protein/pound of body weight.

Best Protein Sources: Beef, Chicken, Tuna (40 grams per 6.5 oz), fish, eggs, lentils, peanut butter, nuts, fortified cereals and pasta!

Fats: The Right Kind for Your "Sports Diet"

Runners who include some fat into their daily training diet perform better than those who try to exclude it. Choose healthy fats like: olive oil, canola oil, nuts, and peanut butter. Fat in moderation can be balanced into an overall HEALTHFUL sports diet!

LONG TRAINING RUN NUTRITION:

Fueling before your run:
NEVER RUN ON EMPTY!

You should consume 100 to 300 calories of carbohydrate-rich food within the hour before you exercise!
Foods and Fluids During Runs LONGER Than One Hour:

During long training runs, drink every 15-20 minutes, target about 4-8 oz of water or sports drink.

Consume solid foods with water to avoid hypoglycemia. i.e. sport beans, gel packs, gummy bears, energy bars, dried fruit.

Recovery: What To Eat After You Run

Protein + Good Carbohydrate

About 100-400 calories

Examples: fruit yogurt, chocolate milk, cereal with milk, turkey on a baguette, trail mix, bagel with a peanut butter.

First Group Training Run!

2010-07-17T11:55:00.000-07:00

Today was the first day of our Group Training Run! We started running at 7am (only to discover we need to meet much earlier!) and either did 4 or 5 miles depending on the training plan. It was a hot, humid day but we were all able to relax and RECOVER by the waterfront afterwards.

As of today, we have 43 participating members joining the 1/2 marathon training team. I am so excited about this upcoming journey we have before us. These next coming weeks will be exciting, challenging and inspiring...and along the way we will meet and make new friends and discover what we can do when we challenge our bodies!!

Enjoy the REST day tomorrow and get ready to start WEEK 2 of training.

2nd Training Team to Begin July 12th!

2010-07-01T11:17:00.001-07:00

“If you can walk from the couch to the refrigerator, you are not too fat or too old or too slow to run”

(Runner’s World, May ’09)

Signs up are beginning this week for the 2nd Annual Training Team for the October 3rd Half Marathon in Greenville, N.C.

This year we are offering a Run/Walk Training Plan and more classes dedicated to the successful completion of 13.1 miles! We are doing a Nutrition Class, Yoga, Strength & Stretch workshop, along with Speed Training and Race Preparation.

This is an exciting team to be a part of....all you need is a good pair of shoes and the commitment to a 12-week training program.

JOIN US FOR THIS EXCITING ADVENTURE..YOU WILL NEVER REGRET IT!

Let's Start Our Own Turkey Trot!

2009-11-18T15:44:00.001-08:00

It has been too long and we now have a reason to get together again...Let's start an ANNUAL Turkey Trot in Washington. Invite Friends and let's run a few miles so we are able to enjoy our Thanksgiving Meal even more!

Thursday, November 26th (Thanksgiving Morning) at 8am-Waterfront Bathrooms (our old Meeting place).

Hope to see you all there!

-Tara

2009-10-18T09:51:00.000-07:00

From Writer Tara Parker-Pope, a New York Times Health Columnist:

"Always remember that dead last is better than did not finish, which is WAY better than did not start!"

WE DID IT!

2009-10-16T09:34:00.001-07:00

CONGRATULATIONS TO THE FITNESS UNLIMITED TEAM IN TRAINING!

RUN FOR THE BOOTY

HALF MARATHON

GREENVILLE, N.C.

SUNDAY, OCTOBER 11, 2009

WE DID IT! We trained for 12 weeks and we accomplished our goal-accomplishing a half marathon! We had perfect racing weather with temperatures in the low 60s with partly sunny skies. The day started with nerves and excitement and ended with the sense of accomplishment. Words can not express how it feels to cross the finish line-a lot of us were flooded with emotions, knowing how much time and energy we put into these last 12 weeks. Some of us were overjoyed and MANY were just thankful it was over with.

I can not express how very much it meant to me to see the Fitness Unlimited Training Team cross that finish line-it was one of the proudest moments of my life. This day will be sketched into my mind as one of the best days of my life.

Thank you for all of your hard work and dedication to this program. I hope this is only the beginning of the Team in Training!

Last Group Run

2009-10-04T10:19:00.000-07:00

Our last long run together, I can't believe it! These past 11 weeks have flown by! I remember when we all dreaded doing 4 miles and now we are all logging double digits! The race is next Sunday and I know there is still some apprehension and anxiety about it, but I am CONFIDENT that everyone will do AWESOME! I am so excited to see those who have never raced before experience the overwhelming feeling of success when crossing the finish line.

Many of us have suffered minor injuries and obstacles that have impacted our training. Nevertheless, to be able to work through that and still make it to the race is commendable. I am so very proud of everyone and I will miss training with this group. I hope we all continue to run together and train for future races. I am thrilled to be a part of Fitness Unlimited's Training Team. Good luck to you all next Sunday.

Tips for Race Day Weekend

2009-10-03T09:47:00.000-07:00

Marathon Eve: The Night Before
-Try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day.

(It doesn’t hurt to do an easy jog of two miles or so, even before a marathon.)
-Drink throughout the day and into the evening. Drink until your urine is clear.

If you’re urinating every hour, you’re well hydrated.
-Lay out your clothes. If you already have it, pin your number on your shirt. Put your socks in your running shoes. Lay everything out on the floor or an extra bed, starting from your head down so you won’t forget anything: hat or visor, sunglasses, singlet, gloves, shorts, tights, everything you'll be wearing.
-Gather together other race sundries: lubricants, gels, powder, whatever you’re going to need in the morning. Put it somewhere you’ll see it immediately. You don’t want to spend any valuable time race morning searching for a jar of Vaseline!
-Set aside some time to meditate and visualize the race. Take as long as you need. If you’ll be at home, let your family members or anyone else who shares your home know that you’re going to need some "quiet time." If you’re staying at a hotel away from home, don’t "hang out" with other runners in the lobby. Go to your room and rest. Leave the socializing for after the race.
-Set as many alarms as makes you feel comfortable even though you’ll probably wake up early. If you’re staying in a hotel, don’t rely solely on a wake-up call. Set your running watch and the radio alarm.
-Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.

The Main Event!
After months of preparation, you’ve finally made it to the big day. Here are some tips to remember:
-Drink at least one quart of water in the last two hours before a marathon or half-marathon. You won’t need as much before a shorter race, but you still must be well-hydrated.
-Don’t bother with a warm-up run. Do a few easy strides and some easy, short stretched. If you’re too warm, you’ll start out too fast.
-Monitor how your body feels. Whether you’re running a 5K or a marathon, you need to be aware of what you body’s telling you. Respond accordingly.
-Unless it’s an extremely hot day, you shouldn’t need water in a 5K or 10K. Any distance over 10K, even if the day is cool, plan on taking water at every aid station.
-Be aware of your pace. 5K through 15K, you’ll probably want to run an even pace. In the marathon and half-marathon, you’ll need to be patient. For the first six to seven miles of the half, and the first ten miles of a marathon, you should maintain an effort level that feels like you’re out for a fast, long run. You shouldn’t be working or breathing hard.
-No matter what distance you’re racing – think positive thoughts!!

Critique, but don’t Criticize
No matter how your race turned out, you should do a post-race evaluation. It’s important whether you ran a PR or had a bad day. Ask yourself these questions:
-Was I fully prepared, mentally as well as physically?
-If I lost my focus, did I lose it long before race day or did it drift away during the race?
-Did I peak too soon? Was I over-trained going into the race?
-Was I excited, but not too nervous at the start?
-Did I start out too fast?
-Did I feel strong and in-control throughout the race? If not, when did I start to falter?
-Did I start having self-doubts about my performance at any time during the race?
-Once you’re answered those questions, follow them with these:
-What will I do the same or differently next race to prepare myself mentally and physically?
-Will I train exactly the same for the next race?
-Will I do more visualization and practice more affirmations?
-Will I practice more relaxation techniques?
-Will I run more mileage or less? More speed-work or less?
-Will I rest more? Will I do more cross-training on my non-running days?
-Will I eat differently? Will I drink more?

Write the answers to the questions down. You may come up with others. Use the answers to help you train for your next race. Tape them to a mirror or your refrigerator. Put them in your running log. Use them to help you get better. Don’t be too critical with yourself; your critique should be positive. You probably did many things right. Focus on those things and move forward.

Group Run 10!

2009-09-27T08:35:00.001-07:00

I can't believe we are already at week 10. In fact, we only have one more group run together before the BIG RACE! This is the time in training that you can easily see the FINISH-you know at this point that running or walking 13.1 miles is achievable. These last 2 weeks of training leading up to the race is really about MENTAL PREPARATION! You've logged the miles, you paid for the race, now it is time to wrap your head about completing the distance. I have absolute faith that we can all finish this race-hopefully throughout training we have learned what our stomachs can tolerate, how to push through the bad runs, working through lack of motivation and tiredness and, most importantly, the idea that anything can be accomplished through hard work and dedication. Whether or not we continue training after this (I hope we all do), I hope we can take away the importance of goal setting and comittment-we can use that througout our lives when we are faced with challenges and/or obstacles. Let's get ready to show Greenville what Fitness Unlimited Members can do!

Group Run 9

2009-09-19T10:38:00.000-07:00

Once again we met at 6am on a Saturday morning to run or walk 8 or 10 miles. I think the majority of everyone is starting to feel more comfortable with the mileage. We only have 2 more training group runs left before the actual race. I don't know if everyone would agree but I will really miss these group early morning runs. I have personally felt so accountable to the group that I have felt more motivated to get up in the morning and perform at my best. Getting up early on a Saturday morning would not be so easy if I wasn't meeting a group of my peers! I hope everyone feels as commited to this group as I do. Early Registration for the race ends tomorrow-so REGISTER!

Group Run 8

2009-09-17T09:11:00.000-07:00

Well, we are now running at 6am so we start off in the dark! Last Saturday was the most mileage we have accomplished since beginning our training. We were able to run/walk either 8 or 10 miles. We will do the same mileage again this Saturday.

This is the point in training where it takes more effort to accomplish the training mileage. A lot of us are tired from the grueling pressures of family and work and it seems to take a lot more energy to do even 3 miles! We are in week 9 of training and the end is just around the corner. I think we all need to find what motivates us so we can continue training. Just imagine the feeling of getting to that start line and, more importanly, crossing the finish line on October 11th!! You will feel such a sense of accomplishment and empowerment when you are able to look back at these last 12 weeks and realize just exactly everything you have done! So, pat yourselves on the back for making it this far and keep on trucking...YOU ARE ALMOST THERE!!

"YOU CAN CHOOSE TO THROW IN THE TOWEL, OR USE THAT TOWEL TO WIPE YOUR SWEAT"

Labor Day Weekend

2009-09-05T09:54:00.000-07:00

I must admit, I expected a very light turnout this morning with the OPENING Day of ECU Football and it being Labor Day weekend. However, I am proud to report that over 20 people ran this morning. We had another perfect weather day, high 60s with a little breeze. Today we did 7 or 9 miles, so over 1/2 the distance to the half marathon mileage. Of course, with a few directional issues, we all seemed to find our own path to completing our mileage. Hopefully getting 'lost' is a distraction from the mileage being accomplished. Running and laughter should go hand-n-hand! As we all know, this sport is mainly a mental sport-dedication and perseverance is the key to accomplishing our goal. Only 5 more weeks to go!!

Half Way There

2009-08-30T09:06:00.001-07:00

We have finally made it to the HALF WAY point in our training. The weather was perfect for running our 5Ks and 10Ks on Saturday. A little overcast and a nice little breeze was ideal for our run. The reality is really setting in at this point, 6 weeks have already been invested and with 6 more weeks to go, 13.1 miles is becoming more attainable and a little intimidating! We have all experienced the 'bad run' days and we have all felt at our best during some of our training runs too. It truly is a mental 'sport', sure there is the physical part, but the main part of distance training is our mental state. Physically we can all accomplish 13.1 miles, whether we run it, run/walk it or walk the whole distance; our challenge is the mental part-fitting in our training runs, waking up early on Saturday morning, pushing through the 'tough' miles...nevertheless, the feeling of accountability the group provides has truly helped my mental state. I hope everyone is feeling the sense of a team when we are all beating the streets together. Let's forge ahead and tackle these last 6 weeks of training!

Week 5 Group Run

2009-08-23T08:17:00.001-07:00

This past Saturday we accomplished our longest group runs to date! The novice group did 6 miles and the intermediate group did 8-9 miles! We finally got our shirts in and it was great to see the people downtown wondering "what was going on?" It was another humid day and I think we all discovered the need for gatorade during and after our miles. I personally felt exhausted after running and I think the majority of the group would admit the same. Nevertheless, the feeling of accomplishment is amazing after we accomplish our scheduled runs/walks. I think we are all looking forward to next Saturday where we do a 5k and a 10k race!

Group Run 4

2009-08-16T16:48:00.000-07:00

Week 4 Group Run-We met once again down by the waterfront and everyone did 5 or 7 miles. For some this was the longest run or walk that they had ever accomplished! It was quite a "wow" moment for some of us!

I know we have all experienced several 'bad' training days since beginning our program. It is tough when every push of the foot requires every last bit of energy and motivation that you have in order to get it to move. However, this is all part of the training. When you work through those tough training days, you are teaching your body and your mind that you can do ANYTHING! This mental motivation will be the key in crossing that finish line in October. So, congratulate yourself when you are able to accomplish 5 miles when mile 1 you were ready to throw in the towel. It takes a lot more effort to push through the 'bad' training days than it does the days where you feel good. I am so proud of everyone, our hard work and determination will get us to that start line and through that finish line in October!

Stretch and Strength Clinic

2009-08-15T14:47:00.000-07:00

Strength training is a vital component of any quality exercise program and offers many positive effects, including improved sports performance and resistance to injury. Training all of the muscle groups is important. We will discuss several different exercises, most of which are “core” exercises. These exercises are great because instead of isolating one muscle group, they utilize lots of different muscle groups, therefore creating greater gain. Many of these exercises are also functional, meaning that they mimic every day activities. The exercises that we will discuss are squat, pushup, lunge, step-up, plank, side plank, and the bird dog.

SQUAT: Stand with feet a little wider than shoulder width apart, abdominal muscles engaged and pelvis tucked under, bend the knees and push hips back while lowering yourself down into a squat position. Return to starting position. Do not lock joints out and always keep an eye on your knees, make sure they do not go out past your toes. Perform 10-12 reps.

LUNGE: Stand with feet together, abdominal muscles engaged and pelvis tucked under. Take a large step forward with one leg while bending both knees and lowering your front thigh down and back knee towards but not touching the floor/ground. Pause for a second and return to starting position. Perform 10-12 reps on each side.

LATERAL STEP-UP: Stand beside a step with foot closest to step firmly on top of step. With abdominal muscles engaged push through your heel and lift your body up. Return to starting position and repeat. Perform 10-12 reps on each side.

PUSH-UP: Lying prone on the floor, place hands slightly wider than shoulder-width apart. Push yourself up onto your toes and hands. Keep your body straight and elbows out. Bend your elbows to lower yourself down toward the floor. Make sure your abdominal muscles are engaged throughout the exercise. Perform 10-12 reps. Variation on knees.

Now, if you haven’t noticed then take another quick look, and you will note that I have mentioned with every exercise to engage your abdominal muscles!! So the following exercises focus on those particular muscles in order to strengthen them, making them easier to effectively engage and utilize. Abdominal muscles are the muscles used to stabilize the lower body when you are running, making them ever so valuable to a great runner!

PLANK: Place elbows on the floor beneath shoulders and forearms resting on the floor as well. Pull the shoulder blades back and down and try to keep your body in a straight line, not allowing your pelvis to pop up or down. Check the mirror. Abdominal muscles should remain engaged throughout. Don’t forget to breath. Hold for 30 sec.

SIDE PLANK: Lying on your side come up onto your right forearm, elbow still under shoulder and forearm on floor, body should be in line and feet stacked or left foot slightly in front of right foot on floor. Hold for 30 sec. Repeat on left side.

BIRD DOG: Begin on hands and knees. Hands under shoulders and knees under hips. Extend right leg back until almost straight but not locked out and left arm forward, reaching with fingertips. Hold for 6-10 sec. Bring left elbow and right knee toward torso and close to one another. Repeat 8 times on each side.

Enjoy strength training and all of the benefits it has to offer. You will build muscle, therefore becoming more efficient at burning calories. The stronger you are, the less likely you are to injure yourself. Try to build up to at least two to three days per week of strength training, giving your muscles at least a 48 hour rest between workouts.

Group Run 3

2009-08-08T08:32:00.000-07:00

A change of scenery was so nice today for our group run. We met down by the waterfront early this morning-although it was humid- being next to the water provided a nice breeze! The intermediate group did a 'simulated' 5-K race and the rest of us accomplished 5 miles. Again, having an early morning Saturday run is challenging, however it is great to see such a committed group in the morning. I am really enjoying the group runs-it is motivating and exciting and as our mileage builds up we will need the support of the group! Happy Running...

Group Run #2

2009-08-01T06:47:00.001-07:00

As you can tell by the picture, it was a foggy, drizzly rain type of day. Of course, North Carolina also gave us some nice humidity to help with our group run! Today we did 4-6 miles. Of course I did type out the course, but with a few mis-spellings we had a little confusion on where to turn. Nevertheless, whether we did 4 or 6.5 miles, we accomplished our mission-to complete our mileage! I am so impressed by the number of participants on a Saturday morning. I hope our group runs inspire, motivate and makes us accountable to get those longer miles in-TOGETHER! It is so easy to not wake up on a Saturday morning, but seeing everyone early in the morning encourages me (and I assume others) to make this training a priority. Week 2- we have accomplished-although we have all experienced 'bad run' days I hope accomplishing each day of training (and rest) that we feel stronger, disciplined and EXCITED about the next coming weeks!

Why are Rest days so Hard?

2009-07-30T16:29:00.000-07:00

I find when I train my REST days are actually one of my toughest days. I haven't truly figured out why 'resting' seems so difficult. Maybe it is because I am in such a groove and then all of a sudden I am supposed to REST. Or maybe it is the fear of enjoying the rest day so much that I won't want to get up the next day to continue my training. I have read so much research that supports 1-2 rest days a week, totally taking the whole day off! Research claims rest helps our muscles repair themselves, allowing us to take full advantage of training. And, of course, REST allows us time to mentally focus on our other training days. So it all makes sense, but why is it so hard? Seriously, the more you train, the harder REST days are. Once you've got a momentum going in your training, there is fear of resting.....will it impact your next day's training regimine? Will you loose your drive? I continue to wrestle with REST Days however for fear of overtraining and injury, I take the rest days. And, we all know that REST Days don't always allow us a day at the spa (wouldn't that be nice??); my rest days involve 3 very active children. So, it might not be my day to sit and get a pedicure but it will be a day I take it easy...no matter how hard it is!

Nutrition Class

2009-07-27T17:53:00.000-07:00

Tonight was our first clinic-on Nutrition. I should of started off the 'clinic' letting everyone know that I am NOT a public speaker. Give me a microphone with music, then I can handle a crowd, but standing in front of people and talking, not my fortay! Nevertheless, I wanted everyone to know that to start 'Training Your Gut', try and eat before running/walking on Saturday. Even if it is 1/2 a banana or a 100-calorie pack of crackers, just try something. Also, try to bring water or gatorade to run with. You should get use to carrying something. Here is a summary of what I talked about:

Common Questions:
Question: What Should I Eat and Drink the Day Before a Long Run?
You nutrition and hydration during the days leading up to your long run is critical to your performance and comfort.
Answer: The two days before your long run (and your 1/2 marathon) should be high-carb days. You should make sure that you increase the percentage of carbs in your diet, not the overall calories. Carbo-loading does not mean that you should eat three plates of pasta for dinner! Aim for at least 65% of calories from carbs during those days. You can still have some protein but, for example, instead of having chicken with rice, have rice with chicken. Pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and breads are good carb sources. Avoid gas-forming foods like beans and any type of food that may upset your stomach or can interfere with sleep.
Drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep.

Question: What Should I Eat After a Run?
Answer: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
If you feel like you can't stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins —- making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.

Question: Do I Need to Eat During My Runs?
Answer: When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. If you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.
One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer.
So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories "off-schedule".

Fitness Unlimited's First Group Run

2009-07-25T16:33:00.000-07:00

Today was our Fitness Unlimited's Training Team's first group run. I was more than thrilled to see so many people at 6:30 am on a Saturday morning. Everyone accomplished either 4, 5 or 6 miles! It was a very inspiring day-we worked hard and we accomplished what we set out to accomplish. Week 1 is over, 11 more weeks of training for our 1/2 marathon. I feel very proud and honored to be a part of this training group. I look forward to getting to know more people as our group runs continue.

Why I Run?

2009-07-23T15:52:00.001-07:00

One of my 'non-workout' friends asked me why I ran and, unfortunately, I wasn't witty or quick enough to come up with an answer besides "its good for me". Honestly, why do I run? There are days where I get up at 5 am in order to get a few miles in, even though I was up all night with a sick kid. The run sucks, struggling to put one foot in front of the other, yet I choose to run rather than sleep. Is it really because I want the cardiovascular benefits of running or because I don't want to feel guilty about the ice cream I ate the night before? No, I run because I need it. I need it way more for its psychological benefits vs. its the physical benefits. I am a more patient mom when I run (trust me, with 3 girls I need patience!), I am able to recognize all I have been blessed with (the ability to get out of bed and run!) and I feel like I am able to accomplish so much more in life. If I can wake up and push my body to run, I can handle my daughter's pre-teen ways, my husband's hectic travel schedule, my parent's health issues and so much more. I run for ME to make ME a better person. I probably won't ever win a race but when I make it to that starting line I realize I have accomplish so much more than winning. In fact, getting to that start line is my medal!