Frugal Finance: Racing

Showing posts with label Racing. Show all posts

Running & Cupcakes Fitness Return!

Contributed By Samantha Zeigler, Author of Running and Cupcakes

Happy Monday! It’s freezing out there today, but the sun is shining and that makes me so happy! I love it when I can be super happy on a Monday, after all, isn’t that why I started this feature?!

1) RunCupcake Fitness is taking off! I just signed a 3 month client and his wife for 3 training sessions per week, and I also obtained an online-only client who’s getting ready for a wedding in August!

2) Feeling oh so sore… Trips to Vermont, blizzards, and life in general kept me away from kettlebell training for the last couple of weeks. Saturday I had an opportunity to workout with my friend Becky and teach her some kettlebell stuff. The best part for me is that I did 100 swings with a 16 kg kettlebell – that’s a new personal record! I am definitely feeling this workout today, I love it!

3) Later sunsets! It’s 6 p.m. and it’s not completely dark out yet, that means spring is on the way! Only 19 days til we spring ahead – oh boy, I cannot wait! Now that I’m training for Reach the Beach I will need to start running in the morning and in the evening, so a little more light at night is a big help! Plus I am SO over winter. Anyone else?

4) Homemade sushi. The bf decided to try his hand at sushi making and let me tell you, he did a fantastic job! We had it for dinner last night and lunch again today. We share a common HUGE love for sushi, so I feel like this is going to become a staple in our lives…

5) It’s BASEBALL SEASON! Kinda. All Boston Red Sox players reported to Spring Training last week. The very first Red Sox exhibition game is Thursday! And to top it all off, the bf got me my very first Alex & Ani bracelet for Valentine’s Day, an excellent way to celebrate the opening of baseball season:

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

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Runng Log: Hills Are Your Friends!

Contributed By Michele Gonzalez, Author of NYC Running Mama

If you are like me, then you know that hills suck when you are doing them. But they are walls that all runners must overcome and they pay dividends on race day.

Photo Courtesy of Michelle

My target race this spring is the NJ Marathon. Even though it’s a pancake flat course, I am incorporating some hill-specific workouts as well as general hill training into my training plan. Knowing that I’ve done hill training is a huge mental boost for me when I’m racing. I feel stronger knowing I’ve done those hill repeats.

There are a few ways that I incorporate some hill work into my training:

- Choose the route with hills. If you have the choice between a totally flat course and one with some rolling hills (during training runs), go for the hills. Your splits won’t be as fast, but it will pay off in the end. I was confronted with this choice the last two Saturdays on my 12 and 14 mile runs. If I run south from where I live, it’s almost entirely flat. I decided to run north which has three back-to-back hills that would each rival cat hill in central park.

- Do mini-hill workouts in the middle of your run. Working on hills doesn’t always have to be a stand-alone workout. Do hill repeats if there is a good-sized hill on your run. When I was training for Boston in 2008/2009, I was deployed to Baghdad, Iraq. I knew I needed to do some hill work because of Boston’s course – but the entire base was totally flat – with the exception of one hill (all of the signal/radar equipment was kept on this man-made hill). It was .3 miles up. I would often run up and down it 2-3x times in a row in the middle or towards the end of my daily runs.

- Dedicate one training day/week to hills. Hill days are probably my least favorite day of the week. I have a handful of workouts that I do – some on the treadmill and others when I am outside.

I normally do a warm-up and cool-down of one mile each on a flat route, GP = Goal Pace, RP = Recovery Pace

Do you do hill workouts? Do you like them?

Do you have any hill workouts you do? Please share! I’m always looking for new workouts! Tweet to @iFrugalFitness #FrugalFitness

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I hope you enjoyed this article about how to utilize hill training in your running and cardio performance training.

Interested in more articles about endurance running?

Read My Posts:

- Free Total Body Weekly Workout Split

- Frugal Hot Chocolate Sticks Recipe

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Running: Associate or Disassociate?

Contributed By Amanda Loudin, Author of Miss Zippy

I mentioned in Wednesday’s post about my upcoming marathon that one of the reasons I like smaller marathons is that I tend to be an associative runner. What does that mean exactly? I like to check in with myself when racing, do a little self-talking, and focus on what I am doing. When I don’t practice this method, I don’t perform as well.

Studies have shown that most runners fall either into the associative or dissociative model. Associative runners are very inward focused and much more in tune with what their bodies are doing as they move along. Some might focus on form, for instance, while others might use association with competitors to motivate them to push harder. Focus on breathing, cadence, and relaxation are all ways that runners can associate mid-run.

Do you associate or dissociate to get through runs?

Dissociative runners, on the other hand, use distraction to get them through the miles. Like to listen to music during a race? You might be more dissociative. Are bands every mile and loud, cheering crowds a bonus for you? Then you’re likely a dissociative runner.

Are all runners one or the other 100 percent of the time? Not likely. As much as I like to associate during a race, there are times when a little distraction can come in handy. And I’m sure those who like distraction become inward focused during a race at some point or another. But in general, you’ll fall into one category or the other.

Is one better than the other? Some of this depends on what you want from your runs, but from what I’ve read, it does help to be associative if you’re after your best performance. I would guess a little practice at association can go a long way toward this. We all know how important the mental game can be when it comes to this sport. Either way, every runner is unique and what works for one won’t work for the next.

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PowerBar Energy Gels & Bars Giveaway

Contributed By Michele Gonzalez, Author of NYC Running Mama

I was honored to be a member of PowerBar‘s Team Elite this past year and had the opportunity to try a ton of their products. PowerBar is going to give away some of my favorite products to two readers - just in time to kick off the new year and spring marathon training!

Energy Gels: Since my very first marathon in 2002, PowerBar Energy Gels have been my go-to refuel for long runs and races (Note: I’ve tried out a few other brands over the years, but have always come back to PowerBar’s gels). They have gotten me through long training runs, marathons, and my first ultra.

The energy gels provide the carbs and electrolyte of a high end sports drink and contain 4x the sodium of leading competitors. The gels are formulated with PowerBar C2MAX dual source energy blend, a 2:1 glucose to fructose blend found to deliver 20-50% more energy to muscles than glucose alone and improve endurance performance by 8% (source).

I can happily say that I’ve never cramped or had any sort of GI issues during a race – which I attribute to my use of energy gels. They come in 11 yummy flavors – some with caffeine (1x or 2x) and some without. My favorite flavors are Strawberry Banana, Green Apple, and Chocolate – they taste SO good and have just the right amount of caffeine! I typically take one right before a race and then every 5-6 miles (depending on how I feel/how fast I am running).

Energy Blasts: The energy blasts contain the same amount of sodium as energy gels and are also formulated with C2MAX (6 energy blasts = 1 Energy Gel). If you aren’t a fan of a gel consistency, this product may be a good option for you – the energy blasts are chewy (think gummi bear consistency) and have a liquid gel center. I typically only use the energy blasts as pre-run/race fuel since I don’t wear a belt or carry anything that could hold the blasts. The blasts come in four flavors: Cola, Lemon, Raspberry, and Strawberry Banana.

Recovery Bars: One area that I have focused on the past year is recovery. I often don’t have an appetite after a long/hard run and was in the habit of not eating much of anything until my appetite returned (sometimes hours later).

PowerBar Recovery bar is formulated with 30g of carbohydrates, key to kicking off glycogen restoration, optimally within 30–60 minutes after the end of your workout or event. It also contains quality protein to support muscle repair and fat to help restore muscle lipids depleted during endurance exercise.

The recovery bar was light enough on my stomach to eat about 30 minutes post run but heavy enough (260 calories and 10g fat) to keep me satisfied for a reasonable period of time. And the best part is the recovery period has decreased since I’ve started eating these. I feel fairly fresh and energized the day after a hard or long workout. These recovery bars currently come in two delicious flavors: Cookies n Cream Caramel Crisp and Peanut Butter Caramel Crisp.

Energy Bars: It’s become increasingly more difficult for me to make/find the time to make healthy snacks for myself. Most days I am looking for some sort of afternoon snack around 3-4pm. Enter Harvest Energy Bars and Nut Naturals Energy Bars. Each bar contains 10g protein and between 210-240 calories. They are the perfect portable snack that I can keep in my diaper bag, car, or in the kitchen. (All energy bars can be found here)

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Two winners will receive a box of the following: (valued at $133 per person)

Green Apple Energy Gels = 24 gel packs($32.76)
Strawberry Banana Energy Blasts = 12 pouches ($23.28)
Peanut Butter Caramel Crisp Recovery Bars = 15 bars ($23.85)
Trail Mix Nut Naturals Energy Bars = 15 bars ($26.85)
Peanut Butter Chocolate Chip Energy Bars = 15 bars ($26.85)

To Enter (mandatory): Leave a comment and tell me which product you are excited to try.

Other Ways to Enter (please leave a separate comment for each):

Follow @PowerBar & @NYCRunningMama on Twitter(1 entry total)
Follow NYC Running Mama on Instagram (1 entry)
Like PowerBar & NYC Running Mama on Facebook (1 entry total)
Tweet about the giveaway: “I just entered to win over $125 in @PowerBar products from @nycrunningmama! Enter to win here -> http://nycrunningmama.com/ #giveaway #runchat” (1 entry)

Giveaway Details:

Contest will run from Mon, Dec 31, 2012 through 11:59pm EST on Mon, Jan 7, 2013
Winner will be selected and announced on NYC Running Mama on Tues, Jan 8, 2013
Winner will receive five boxes of products from PowerBar valued over $125
Winner has one week to contact me before a follow-up winner is selected
Winner will be chosen via random.org

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness?

Read My Fit Blog Posts:

- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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When It's Smart To Throw In The Towel

Contributed By Frugal Fit Guest Blogger Michele Gonzalez, Author of NYC Running Mama

Race for Recovery Update

Photos post will be up tomorrow or Friday (taking me A LOT longer to compile them all then I had anticipated!)
Results can be found here
Giveaway Winners can be found here

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As you are probably aware, I was set to race the Hot Chocolate 10k on Sunday. I had really big goals for the race: running sub-42 which would allow me to apply for the Saucony Hurricane Team.

I spent the last 5 weeks following a training plan – cutting back on my mileage and focusing on regaining the speed I had lost during pregnancy.

I reacquainted myself with the uncomfortableness of speed workouts and hard runs.

I saw HUGE gains in just a few weeks. My 5k time went from 21:36 to 20:50 in one week.

I had successful tempo runs. My last one included 4 miles at a 7:05 pace. I finished feeling strong and anxious to run more.

Sweaty speed day

I was starting to believe in myself.

Last Monday I planned to do a practice 10k. My goal was sub-43 (~ 6:55 pace). I jogged a mile warmup, stretched and began the 10k time trial. I barely made it a mile. Something didn’t seem right. I felt tired and achy – as though I had a really tough run the day before – which I hadn’t (it was a rest day).

Later that day, I began having painful headaches. By bedtime, I was on the couch, not wanting to move or do anything. I woke up Tuesday morning with the flu. For the better part of the week, I felt like I could barely get out of bed. But I had to – my husband has been really busy at work and couldn’t take any days off (he has tried to come home as early as he could each night). Having the flu stinks. Having the flu and being alone with two kids under age 2 makes it 100x worse.

Here I am, 9 days later, still feeling under the weather. Although my fever is gone, I am incredibly exhausted and achy. I have no energy to clean, cook, or do much of anything. And I have a hacking cough that would rival someone who has smoked their whole life. Since I’m breastfeeding, I am really hesitant to take any sort of medication because of the effects on the little guy or my milk supply.

Oh – and I haven’t run since last Monday. That’s 9 days. That’s LONGER than I went in September when the little guy was born.

So what do I do? The 10k race is only four days away.

Well, I’ve decided not to race on Sunday.

I may feel okay enough to run 6.2 miles. But I know my body is not going to be ready to race and get pushed to the limit for 42 minutes. The worst thing I can do is try to race when I’m not feeling 100% and risk the chance of getting sick again. And the weather is not looking so hot either - forecast is calling for showers with temperatures hovering around 35.

Selfishly, I want to try anyway. But, risking getting sick again is stupid – especially given that I have two little ones at home that need me to be healthy (and happy). The last week has been tough on all of us – my oldest son has watched more TV than I would care to think about. And I’ve missed snuggling and kissing them more than I thought possible.

I think not racing is the smartest decision I can make right now.

But I am completely devastated. Making the Saucony Hurricane Team was in the forefront of my head for the last year. I knew it would be tough to run the required time in the short window I had postpartum, but I had set myself up to give it my best shot.

It’s one thing to go for your goal and come up short – knowing you gave it your all. It’s another to not even get the chance to try.

Have you gotten sick before a big race? Did you run anyway? How did you do?

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My Reebok Story, ZigTechs Isometrics, & Shoe Review! #GetAfterIt @Reebok

Hey Frugal Fitness Fans! It's the Techmaster of Isometrics here with another great pair of Reebok videos for ya to help you Get After It this holiday season and start off the new year right! If you don't know my story by now, here goes: Many moons ago I wore New Balance shoes for awhile and they were ok. Then I got even cheaper and bought awful shoes from PayLess Shoes and permanently wrecked my right ankle (Champion brand, not that I'm saying Champion gear or Payless shoes are always bad, but in this case they didn't work out too well.) I was advised not to run, do calf raises, or any plyometrics anymore (this was 6 years ago). I didn't run for many years, and my athletic training, leg training, and cardio in general completely fell apart to the point where I was winded walking up a flight of stairs or walking half a mile.

I started to slowly get back into walking and running with Under Armour shoes since I liked some of their products. They were expensive and their quality was mediocre at least for my needs. One of their Proto Speed shoes didn't even provide forefoot ventilation, it was nasty! Finally, I started wearing Reeboks RealFlex, ZigLite, and ZigTech and my right ankle was being cushioned and protected as it needed to be. My half run / half walks at about 10 minute mile pace became full runs at around 8 minute mile pace! My ankle is barely noticeable after a run instead of causing me to limp around for hours afterwards. I am now training for my first 5K at 7 minute mile pace thanks to them! I ran my first Warrior Dash and I loved it so much I ran another! I did my first CrossFit WODs! I even get more ankle support and cushion when I am doing my squats, deadlifts, lunges, calf raises, cardio, and plyometrics! Thank you Reebok for helping me Get After my health and fitness.

#GetAfterIt @Reebok

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Marathon Training Time & Tempo

Contributed By Samantha Zeigler, Author of Running and Cupcakes

Time to start half marathon training! After re-reading my blog post on this race from last year, there’s a good chance you will all think I’m insane. I’m once again running the Half at the Hamptons.

The real reason behind it is because many of my favorite friends are running it – like Janine and Dani! And there may be a bar with large quantities of microbrews on tap for post race refreshment…

So, today I sat down and created my training schedule. It’s slightly frightening – I’ll be working out 6 days a week, with 3 double workout days. I will easily be able to fit this all into my schedule now that I work at a gym and have the hours of 1-4 p.m. off almost every single day. If I feel like it’s too much or get too exhausted, there’s always the option of scaling back a bit. But I truly don’t feel like I’ll have to.

I’m ramping back up slowly because I haven’t run double digits since my awesome race day performance during the Rock N Roll Providence Half Marathon – and the last thing I want is an injury!

In addition to that long run list, this is what the rest of my training schedule looks like:

I’ve been working out 5-6 times per week right now, so this isn’t much more strenuous than what I’ve been doing. I just had to switch a few things around in order to get 3 runs in per week.

We will see what happens!

Is anyone else training for a later winter race? What is it?

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Running Back To Back Marathons

From what I’ve seen, it seems like running back to back marathons in a short period of time (~2 weeks) is becoming more and more popular. Here are some of the things I did to ensure I was ready for each:

Let your body dictate when to run again. There is no golden window for when you should return to running, post-marathon. There are so many outside variables that go into how long your body needs to recover – How hard did you run? Was the course hilly? How your body is reacting to the 26.2 miles?

I found that I needed almost no time to recover from the 30 miler. Why? It was a long, slow run, not a race. I ran a steady pace (8:34) for the whole 30 miles and didn’t push myself like I would in a race. I actually felt okay enough to run a bit that afternoon during a photo/film shoot for the NYC Marathon this is me a few hours after the 30 miler).

I took two full days off from the 30 miler and returned with a easy, slow 5 miler (8:45 pace). After the NYC Marathon, I needed four days off – I pushed myself harder and the course was hillier than what I ran on for the 30 miler (totally flat).

Don’t circle a date on the calendar for your first run post-marathon. Listen to your body. Have no expectations when you wake up each day. See how you feel. Pay attention to your body and how sore you feel.

Drink, Drink, Drink. Running a marathon dehydrates you more than you realize. During my 60k, I lost 7 pounds of water – AND I was running with a camelbak and stopping at every water point. I felt fine and didn’t feel dehydrated post-race but there is no way that I wasn’t with how much sweat came out of my body. It takes more than a day or two for your body to recover from the loss of sweat/fluid. This can also be hard because if you are like me, you often lose your appetite for days after a hard race. Ensuring you are drinking extra water and fluids is SO important.

First week is recovery, second week is taper. Between each of the races, I didn’t run more than 7 miles at a time. It took about a week to fully recover from each race and I immediately began a modified taper for the next. What did this mean for me? After a few days off, I did a couple of 4-6 milers at recovery pace (8:45-9:00). At the one week mark, I did a 7 miler at an easy pace (8:30). And the following week (taper) was filled with mostly 3-6 milers at an easy pace (8:30) with two rest days.

Slow and Steady. During each recovery/taper window, almost every run was slow and relaxed. I didn’t run anything close to my race pace (with the exception of one or two runs). Your fitness level will not disappear in those weeks – focus on recovery and resting rather than trying to improve your pace.

Do some sort of modified speedwork / tempo run in the taper week. It may go against common practice, but I found that it helped loosen up my legs in preparation for the upcoming race. I didn’t do a full speed workout – just a few 1/4 and 1/2 mile repeats (around race pace) to stretch out my legs and get my heart rate up.

One target race. It’s a lot on your body to expect to go full out for both races. I’d recommend selecting one race to focus on as your target race and using the other race(s) as training or for fun. My target race was the NYC Marathon – participating in the Foot Locker 5 Borough Challenge was the experience of a lifetime for me and I wanted to ensure that it was my focus.

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Some Tips On Glycogen Depletion Runs

Contributed By Amanda Loudin, Author of Miss Zippy

I’ve written a few times about my experimentation this training cycle with glycogen depletion (GD) runs to teach my body to tap into fat for fuel. Without having run my marathon yet, the jury is still out on the results. However, I’ve learned plenty new about how much and what type of fueling my body prefers from this trial and error.

I think in total, I did about six or seven GD runs. After the first couple, and as my runs became longer, I did them on an alternating weekly basis. My shortest (the first) was a 16-miler, and my longest was a 20. Truthfully, I never really intended to get up to a 20 without fuel, but decided that week to just give it a try. I surprised myself by feeling good enough to make it through without fuel that day.

So what have I learned? That I used to eat too much before and during long runs. I guess I was always afraid of bonking, but I discovered that I actually feel better on

Coffee is my new best friend when I take in less fuel. The long runs where I ate as much as I used to and then fueled as often as I used to were not my best runs (a couple were downright crappy, in fact). My best long runs this training cycle were those in a glycogen depleted state, or when I ate far less than I did in the past.

I also learned that coffee is my new favorite training partner. Again, fear of the outcome (ahem, the literal outcome) prevented me from ever trying coffee before a long run. When Mark Cucuzzella recommended I try it before a GD run, however, I gave it a go. Now I know that it provides me with loads of fuel for a long run. I think it also allows me to stay strong on less fuel both before and during my runs. So marathon day, I will have a cup of coffee, something I’ve never done in a long race before.

The bottom line–I’m very happy I tried GD long runs. They are going to be my mainstay from now on, with the exception of the really long ones and those closest to marathon dates so that I can keep my system accustomed to gels for race days.

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Premier Protein Energy For Every Day Challenge & Giveaway!

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Hey Frugal Fitness Fans! It's the emperor of frugality and exercise with another amazing opportunity to win great stuff, and improve your fitness at the same time! I'm proud to say that I've teamed up with Premier Protein to help challenge YOU all to join me and push yourself beyond your limits. I'm talkin about using their low sugar, low calorie, and high protein delicious bars and shakes to help give you the "Energy For Every Day" that you'll need to reach a new health and fitness level. As you'll see in this video, I am making my main goal to run my fastest 5k time in the last DECADE! (and ideally under 21 minutes, that's under 7 minute mile pace!)

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So not only am I challenging myself and all of you to step things up a notch, I'm also supporting a great cause (cancer research that this specific race is raising money for, please donate or join me by visiting the link at the end of this post), but also giving away some incredible prizes over the next 3 months! Each month, including this one, comment on the video and leave your biggest health and fitness goal (and ideally your motivating factors, experience, obstacles, etc), and immediately be entered free for incredible prize packs of Tons of Premier Protein Shakes, Bars, Cool Shwag, and $200!! 3 very lucky winners each month!!! All the great stuff you could want to help keep your fitness nice and frugal, and to help you reach or exceed your goals!

I've got my work cut out for me to reach my goal. I know personally that I need to increase my running frequency, distances, and most importantly speed. I need to reduce my bodyfat (less weighing me down) and also transition a bit away from bodybuilding and powerlifting style workouts to more endurance and cross-training type lifting workouts. Nutritionally it also means lots of lean protein (sans extra carbs and fats), so BOOM that's where the Premier Protein comes in for me. I know it's going to be rough though training in the cold New England winter, and blocking off time while I'm working Full Time and running a large and complex fitness business. Watch the video above, Subscribe To Frugal Fitness TV, Like & Follow Premier Protein on Facebook and Twitter, Enter The Contest, and Check Back next month for a new video and an update on my progress!

Join Me In The Race, Support The Cause, Or Check My Results! http://resolutionrun2kickcancer.org/Site/5K_Run.html

So whether you're a stressed out CEO, a weekend warrior, or construction worker, you can all benefit from the delicious and power-packed lean shakes and bars from Premier Protein. I'm a huge fan, and I know I'll need them to go out and run hard on those 20 degree winter days in Boston!!

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Frugal Finance

Running & Cupcakes Fitness Return!

Premier Protein Energy For Every Day Challenge! Win $200 Visa Gift Card & More!

Runng Log: Hills Are Your Friends!

Running: Associate or Disassociate?

PowerBar Energy Gels & Bars Giveaway

When It's Smart To Throw In The Towel

My Reebok Story, ZigTechs Isometrics, & Shoe Review! #GetAfterIt @Reebok

Marathon Training Time & Tempo

Running Back To Back Marathons

Some Tips On Glycogen Depletion Runs

Premier Protein Energy For Every Day Challenge & Giveaway!

New Frugal Finance Blog Posts & Articles

More Frugal Finance Finds And Fiscal Fitness Resources