Wednesday, August 24, 2016

Couch to 5K to Half Marathon

When is the right time to begin training for a half marathon? 


I am getting super excited about the Asheville Half marathon in March! As you know I am an ambassador! What that really means is that I am just a lucky girl, super excited about the event and that I get to share with all of you all the news and planning updates as we progress closer to the start line!!


I am a planner by nature. I need to have my week planned out as best as possible ahead of time and I have already planned out races into 2017 (and beyond for some milestone events). This helps me make sure that I have my running and training schedules planned and allows me the opportunity to work around holidays and other events that are on the calendar.

I started looking at my schedule this week to determine when exactly I will begin uping the miles in preparation for the Asheville Half. 

I am currently running 3-4 miles per day during the week with one 8 mile run on the weekend and one rest day in the week. 

As it turns out I am also getting ready to kick of my Fall Run For God Group at the end of the month and I realize that now is actually the time to begin training for the 1/2 in March!!! This is my second year facilitating Run for God in my community and I am excited to have nearly 30 people singed up!! I will be workign with this group to take them from couch to 5K. I have runners of all levels in the class. I have a few people who look forward to being able to walk an entire 5K. I have people who will run for the first time in their life and I have others who have run before or even who are running who are looking for some motivation and a little something extra! 


Last year one of my participants in the RFG Program kept training with me after the program and ran the AVL 1/2 Marathon with me in March! (In all transparency she has ran half marathons before but had not been running consistently for a little while until the RFG program.)

If you are a runner and want to embark on this journey with my Run For God Runners you can go from Couch to 1/2 Marathon with me and run with me in Asheville at the Asheville Marathon 1/2!

My RFG Runners will spend 12 weeks training with me as I get them up to running a 5K through this program! We will begin on September 12th and conclude our class with the Night of Light 5K in Morganton on December 3rd. 

In just 12 weeks my runners will be running three miles consistently. 

Following the conclusion of that program there is plenty of time to train for a 10K, 15K and half by adding one mile to the run on Saturday's, and turning Saturday's in the "long run" day. There are 14 weeks or so that follow the Night of Light Race to work up to AVL 1/2 in March!

Train with us!!!! Stay tuned for the weekly training plan and updates!

#avlmarathon #avlhalfmarathon #ama

Monday, August 15, 2016

Motivation to Run

A comment I hear often is "Wow you run a lot, I need some of that motivation". 

Now what I consider a lot and what you consider a lot may be two totally different things. We can all agree that everyone is different. 

I suppose I do at least attempt to run what is a lot to me. In an ideal week I would get in about 25 miles, give or take if I am training for an event. 

The fact is however there are some days that I am not motivated at all to run!! There have been days when I would prefer to stay in the bed an extra hour and there have been days I HAVE stayed in bed that extra hour!

I have identified the following ways to keep motivated or rather to ward of the loss thereof. I hope these will help you when and if you are feeling that very same way.


1. Get Better Sleep.  I am an early morning runner. It is the only way I am able to get in a work out. I work full time and have a very active family so my days from 7a-10p are typically very busy.



2. Make a plan to meet friends. I am less likely to waiver on my run if I have a friend planning to meet me. Now be careful here. If you have a large group of friends meeting it’s easier to waiver. You may think well they will have each other so it will be ok if I miss. If you are struggling, scale back and plan to meet just one friend. Knowing that the one friend is counting on you will make you less likely to skip.  Make sure you make it ok for your friends to hold you accountable. I have said before to my runner friends “If I text in the morning that I am tired or “don’t feel good” please challenge me!” If I get a little push back I am also more likely to show up when I am not feeling it. 



3. Lay out your clothes and shoes the night before. Leave no excuses like “I couldn’t find my shoes”. Likewise with your keys! Make sure the night before you know where your keys are! Also put your clothes on when your alarm goes off. I bet you are less likely to crawl back in the bed if your running clothes are already on!



4. Just walk! Sometimes especially when it’s been so supper hot I have dreaded my run. I have also thought about not going for a run when I feel sore from a hard work out. It is ok to just walk sometimes. Getting outside is better than not! No matter the pace or distance just go out and do something! Relive the pressure a bit. It is ok!

beagle


5. Pay attention to your nutrition. I have noticed that when I am eating poorly I am more likely to feel lethargic and unmotivated to run. I have been tracking my food through MyFitnessPal and I can seriously tell a difference. When I eat whole real foods I feel better, sleep better and an more motivated to exercise! 



6. Focus on some personal development. Add a little something to you day that is not running related. Read a book, listen to a podcast, meditate, spend some time in a devotions series. Work on your own mental health. Keep your mind sharp by feeling it in addition to feeding your body. 



7. Drink lots of water all throughout your day! Water I believe just might be the answer to everything! Feeling bad, drink some water!


8. Stretch, wake up and do some stretches. This will help get your body ready for some work! 



9. Listen to a “power song”. I know you have one! That song that when it comes on while you are running you are instantly jet fueled and find your self charging it! Yeah! Play that song! You will find yourself out the door in a flash!



10. Tell yourself it is ok to feel this way! It is ok to feel like meh…. Everyone does at some point! But that is no reason to throw in the towel. Get up, get out and get in that run!



You can do it!





Monday, August 8, 2016

Running along the river

I am generally the first to be so happy it’s Friday. I love the weekends. Does anyone not love the weekends? I guess I love them because I work Monday through Friday so Saturdays and Sundays are my R&R days!

My typical work day consists of my alarm (actually my husband’s alarm) going off at 4:20 am (I set mine for 4:30 am but he knows me all too well). I get up get myself woken up, throw on some running clothes, grab a cup of coffee, lace up and head out for a 3-4 mile run. I then go about my regular schedule.

The weekends however are my days to sleep in. So instead of getting up at 4:20 am I get up at 5:30 am. Bahahahahaha! Yep! My version of sleeping in!

This past Saturday was no exception. I was laced up and out the door by 5:50 am to meet my running friends at our local greenway at 6. It was still pretty dark when we started and I wished I had my Knuckle Lights with me but I had left them home so we used our phone flash lights.




We have been running 8 miles on our Saturday’s pretty consistently. We will start upping the mileage as we get closer to the Asheville Half. I am super excited that all my BRF’s are running it again with me this year!


We are so lucky to have the greenway close by. We can easily get 10 miles on the greenway and then there is a running track close enough that we can add a few extra miles. The greenway is also close enough to town that if and when we need more (like for marathon training one day) we can get all the miles!




The greenway runs along the river which is an added bonus! I am a water sign (Cancer) and water recharges me so much!




It has been warm and humid here! It was 70 degrees with 99% humidity on Saturday! We have had a lot of rain too and turtles!





It’s so crazy to me to think back to running my very first eight miles and now I run that many miles for the fun of it!

I am so thankful for the gift of running, I am thankful for my running friends and I love how rejuvenated I feel once I am done!




Happy Running, Camping, Kayaking, Hiking or just being outside friends! Have a wonderful week! #gooutside

Wednesday, August 3, 2016

Training Update - July in Miles

It's that time again!

I can not believe we are already into August! I also can't believe I already have the September edition of Runner's World... This year is flying by!



We are gearing up for back to school at our house right now! Madie goes back to college on August 14th and Tess starts her senior year at High School on August 29th.

We have a had a great but busy summer and it has been HOT!!! 

I haven’t really been training for anything in particular so I have only put in 61 miles in July! I was hoping for more but I am still so happy with the great miles I have gotten in!!



So far for the year I have 473.9 miles! I think I have resolved that this will not be my year of 1,000 miles but I will be pretty darn close and I will be ramped up to try again in 2017!


I already have more miles in one year logged then ever before!! If you recall in 2013 I ran 254 miles, in 2014 I ran 261 miles and in 2015 I ran 437. Each year since my first mile I have grown in my running and have become a stronger and better runner. I am excited to see where the rest of this year takes me. 

Happy Running!

Monday, August 1, 2016

Crazy

I have a HUGE announcement!!!!! I am so excited I can hardly stand it!!!!

Ok so if you know me you know how my story telling goes. I typically have to “set the stage” so to speak.

As so…

I am sure you all are aware by now of all my leg and feet nuisances I have had since beginning my running journey in 2013. I mention it a lot… Therefore you know that I have found by wearing compression socks on my long runs my issues have significantly subsided. I swear by compression. I wear them on long runs to help with circulation and as part of my muscle recovery the week after an event. 

My all-time favorite brand of compression socks is Crazy Compression. I love them for a number of reasons, they are graduated compression and feel AMAZING during my runs, they are made in the USA!! Even better they are made in North Carolina #carolinagirl and the best thing about Crazy Compression is they come in so many super fun colors and styles!! If you are anything like me and most runners are, we do kind of love to coordinate our outfits for our runs and especially events! Crazy Compression has every style, color, design, etc. that you could ever want!




I absolutely love Crazy Compression and my HUGE announcement is that I applied to be an ambassador, because I love them so much, and they choose me!!!!! What what? Woot Woot!!! Yours truly is now a part of the #crazyclan and will be sharing with you my love for the Crazy and bringing you special offers and discounts throughout the year and even some GIVEAWAYS!!! 

Oh. My. Gosh. This is going to be so much fun!! ‪#‎crazycompression‬ ‪#‎usamade‬

Check them out right now, they have a 40% off discount happening now!!


#crazy





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