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.

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Reebok ZigLite Workout & Shoe Review!

ZIGLITE FOR THE WIN!!! Get Yours At Reebok.com!

Hey Frugal Fitness Fanatics! It's the ZigLite Zealot here to introduce you to my favorite Reebok shoes (even though I like them all) the ZigLites! I especially love these shoes for running because they really give me the cushion and support I need for my tendonitis-/bursitis-ridden right ankle which has given me problems over the past 6+ years. I run 4 miles at record pace with these bad boys and barely even notice my ankle problem! But they aren't just great for running. They are versatile enough to be used very effectively while doing your Crossfit WOD's, Frugal Workouts, Warrior Dash's, or anything else you can put them through. You've got to wear them for yourself to see the difference. I won't name names, but my old cross-trainer and running shoe brand just got ditched permanently, and I love the upgrade!

ZIGLITE FRUGAL WORKOUT!

ZIGLITE VIDEO REVIEW!

  

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- Just How Natural Is Natural Bodybuilding?

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The 10 Commandments of Marathon Recovery

Contributed By Amanda Loudin, Author of Miss Zippy

I rarely do reruns of earlier posts, but since we are smack in the middle of all the big fall marathons, I thought I’d share a post I ran a couple of years back after having finished up the Richmond Marathon. Enjoy!

Post marathon is a great time to try new things while you recover

1. Thou shall take a moment to be proud, even if you aren’t happy with your time
2. In the first week post-marathon, thou shall not run with friends who did not run the marathon–their pace will be more than you need right now. In fact, not running at all for one week is not a bad idea!
3. Thou shall hit snooze if that’s what you feel like doing–better yet, turn off the alarm all together!
4. Thou shall not run speedwork (hopefully for a good few weeks!)
5. Thou shall cross train if thou wants
6. Thou shall indulge in favorite treats for a day or two, then get back to normal. You’re not exercising all that much right now–don’t pack on unwanted pounds!
7. Thou shall not bore non-runner friends with the endless details of your 26.2
8. Thou shall not wear your medal to work, book club, the gym, your kids’ school, etc.
9. Thou shall refrain from signing up for the next marathon until you’ve had time to come back down to earth and reality

10. Thou shall take inventory of what worked, what didn’t, and learn those lessons for the future  

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Frugal Training: 10 Mile Progression Run

Contributed By Michele Gonzalez, Author of NYC Running Mama

I am amazed at how packed our weekends seem to get in the blink of an eye!  I have all these little jobs around the house for my husband to do (that I can’t do b/c I’m a) not handy and/or b) are almost 6 months pregnant) on the weekends, but lately our weekends have been jam-packed with activities, weddings, parties – and the next few weeks don’t show any signs of stopping.

Last weekend was the  Mini 10k and my sister’s gorgeous wedding.

This weekend started with a 10 mile progression run-commute for me, a drive down to Annapolis for a friend’s wedding, and Father’s Day back on Staten Island on Sunday.

Let’s rewind: My younger sister who lives in NYC was coming to Staten Island Saturday night to keep my mom company at our house while she babysat our son.  There is no public transportation that would get her reasonably close to our house (with the exception of a slow bus), so the plan was to leave a car at my mom’s (who lives about 25 minutes north of us and close to the train stop) for her to drive when she arrived.

Rather than have both my husband and I drive cars up (with our son) only to turn around and drive back down (which on a Saturday afternoon could take well over an hour), I came up with the idea of a run commute!

The run had to start early since all but about .3 miles was along Hylan Blvd – the main road that stretches the entire length of the island.  By 9am on a Saturday, the road would be busy, too busy, for me to be running and so I was up at 430am to start the trek!  I was at my mom’s by 6am and was back on the road to our house by 6:20am.

My plan was a progression run – a run where you gradually speed up so that each mile is faster than the previous mile. I seriously love progression runs.  And actually, most of my runs naturally end up as progression runs b/c I am a huge fan of starting slow and ending fast.  I love them for a few reasons a) they are fun b) I only focus on one mile at a time so the run goes by so fast and c) it’s like a competition with myself!!

I knew I had to start super slow to save my legs and some energy for the end - the first 6 miles of the route were almost completely flat but the last four included a ton of rolling hills.

There were points during the run where I didn’t feel great and felt a little pressure on my belly.  But it wasn’t overly uncomfortable and I enjoyed the majority of the run.  I will go into more detail this week about my 2nd trimester running (PS. There’s only 1 week left until I start the last trimester – yay!).

I ran based on how I felt – I kept my Garmin on the main screen so I couldn’t see my pace.  The only time I saw my splits was at the end of each mile.   And despite that, with the exception of mile 4 which was 2 seconds slower than mile 3, it was perfectly executed progression run!  

10 miles @ 8:33 pace.  Not too bad for 26 weeks pregnant =) 

Mile 1: 8:50
Mile 2: 8:46
Mile 3: 8:43
Mile 4: 8:45
Mile 5: 8:41
Mile 6: 8:38
Mile 7: 8:35
Mile 8: 8:22
Mile 9: 8:16
Mile 10: 8:03
Average Pace: 8:33

Note: I ran with my phone, ID, and some $ just in case I didn’t feel great, needed some water or needed to use the bathroom (and would have to buy something in the store in order to use their restroom).  Thankfully, my precautions were not needed during the 1:25 run.  

Little father/son time at Home Depot Saturday morning. Not sure who had more fun - my husband or my son!

Early Saturday afternoon my husband and I headed south to Maryland for a beautiful wedding on the Annapolis Harbor.  No pictures from the wedding BUT we did have the privilege to listen to the greatest cover band EVER – The Nerds!  I am embarrassed to admit that I’ve never heard of them prior to last night (I seriously live in a bubble).  They have been around for 25 years – and they perform ALL over the country!!  I’m already trying to convince my two younger sisters to start saving money so they can have them perform at their weddings!

Despite having the freedom to sleep in on Sunday because we were childless and alone in a hotel in MD,
we were I was up before 6am!!
We I tried to go back to sleep but by 6am, realized it was futile and we decided to make the ~3 hour drive home.

Sunday afternoon was spent bbqing and relaxing at my sister’s – perfect way to celebrate the special men in our lives!  Hope you all had a wonderful weekend and Father’s Day!!

——————————————————–

Have you heard of The Nerds? Or heard them perform?

Are you a fan of progression runs? 

If you are an early riser, do you find it hard to sleep in? 

——————————————————-

Reminder: Today is the last day to enter the Mizuno Mezamashii Project Shoe Giveaway!!!

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How To Get Through A Long Run

The tweets, facebook updates, and blog posts have begun – all discussing fall marathons and the initial couple of weeks of fitness training for these races. That means weekly long runs are starting – by mid-summer, there’ll be plenty of 20+ mile runs being completed in preparation for the upcoming races.

One question I’ve been asked repeatedly is how I get through long runs – week in and week out – without getting burned out.  When I was training for the NYC Marathon and the Knickerbocker 60k (concurrently), I had successful training runs up to 30 miles.

Long runs during marathon training are just as much based on mental strength as they are on physical strength (if not more).  So how do you mentally survive running 14+ miles every weekend for a few months??  Here are some things I do to get me through my long runs:

• Break up the run.  Once the run begins, I try not to think about the total distance I have left to run until it’s well under half.  Being at mile 2 of a 22 mile run is a bit intimidating and can easily throw off your concentration.  When I ran 30 miles on my 30th birthday, I broke the run up into 6 – 5 mile increments.  I focused on 5 miles at a time (which coincided with a 5 mile loop that I was running on). Each time I finished five miles, I told myself that I only had to make it through the next 5 miles.  5 miles is totally manageable.

• Concentrate on one mile at a time.  Focusing on just one mile and the pace I want to hit makes my goal pace seem more manageable. I tell myself that I have to run the next mile at x:xx pace – as soon as the mile clicks on my Garmin, I start working on the next mile.

• DON’T be a slave to your Garmin.  Constantly looking at your pace and distance will make the miles drag on. One of my recent tricks is to keep my Garmin on the main display so all I see is the current time.  I get a vibrating notification when I finish a mile – that’s the only time I see my pace.  This may not work if you are trying to hit very specific times during your long run, but since I am running based on how I feel rather than pace, it doesn’t hinder my run.

• Pick a new route.  I always enjoy runs where I am exploring or covering new terrain, so I often try to leave certain routes or areas alone during the week and save them for the weekend long run.  Just this past weekend, I ran a point-to-point route that I had yet to run – the miles FLEW by because I was enjoying my new surroundings.

• Let your mind wander. Think about the rest of your day,  what you are going to eat/drink when the run is over, maybe an upcoming vacation or trip – whatever will keep your mind distracted.   When I was training for my first ultra, I had about 5 miles left of a 28 mile trail run – I was tired – and starting to get hungry (for real food – not just gels).  My husband was my roving support on his bike and told me that he would get me one of my favorite indulgent foods when we got back – KFC!!  That was all I needed to hear.  I spent the last few miles thinking about fried chicken, potato wedges, and biscuits.

• Listen to Music. As I’ve discussed previously, I am a huge fan of having music on my runs.  It keeps my mind occupied and makes me happy.  For me, there is nothing better than when one of my favorite songs come on my IPOD and I get pumped up and pick up the pace during mile 20 of that long run.

• Envision success.  Picture yourself running the last few miles of the marathon you are training for.  When I was training for the NYC Marathon, I did a few runs in Central Park to get used to the hills.  I ran the same route that the last few miles of NYC Marathon follows.  I envisioned myself coming into the park,  I saw and heard the crowds, I actually could feel the adrenaline of race day!  And would immediately get a boost of energy and excitement.

• Allow time in your plan for rest/recovery/low mileage days. I follow the hard, hard, hard, easy rule for long runs.  For example, I’ll run 16, 18, 20 miles three weeks in a row followed by an easy or off week where I’ll run 10-12 miles.  The following week I’ll run 20, 22, 24 miles.  Knowing that I get that easy long run day helps me push myself through the current run.  Going back to my previous high mileage also gives me a buffer week in case I am sick, scheduling conflicts arise, or just need a week off from the long run.

In the end, do the things that you enjoy – if you prefer music over running “naked”, bring your IPOD; if you enjoy running alone vs with a group, then make it a solo run.  Make the run as enjoyable as possible for yourself !!

Do you do anything on long runs to help get you through the miles? 

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Pain Is Weakness Leaving The Body! (Usually)

Contributed By Michele Gonzalez, Owner / Author of NYC Running Mama

One of my favorite parts of a hard run is the moment the pain arrives. Not pain from an injury.  But pain from pushing myself.

Maybe it’s my lungs burning during a speed workout. Or my legs when they start to feel the burn from hill repeats.  It may just be plain exhaustion when I’m 20 miles into a long run.  Or the soreness my legs feel the day after a hard run.  Regardless of the type, I have come to expect and welcome the pain.  And I’ve taught myself how to keep pushing. 

The first time I heard/saw this quote was in 2001.  I was a sophomore at West Point and had just working out in the gym (I was no longer playing on the basketball team).  After my daily cardio workouts, I would head to the mats to do some ab-work.  These words were nailed to the wall I looked up at as I was doing my situps.  I saw them every day and learned how to embrace the pain (so much so that I once yelled this phrase at my 11-year old sister when I took her to the gym – whoops!).

If you are looking to improve your racing time – regardless of the distance you are running – you must learn to leave your comfort zone every now and then.

Not every run can be relaxed and easy if you want to improve your race times.

Source: www.dailysinspirationalquotes.in

You will never run a marathon at an 8:00 pace if every mile you run during training is a 10 minute mile.  Your body will not be ready for the shock and stress of the faster pace if you don’t give it time to practice that pace (or a faster pace).

Nor will YOU know what to expect and how to keep pushing if you don’t practice this pace during training runs.

One of my favorite images from the Olympic Trials for Track & Field over the last two weeks was taken along the homestretch of the Men’s 5,000m final.  You can literally see the pain in Galen Rupp and Bernard Lagat’s faces.

Source: www.Reuters.com

Fall marathon training is in full swing (btw – I am SO jealous of everyone that has begun their training!!).  The heat/humidity of the summer makes it easy to get into the routine of heading out on easy runs every day.  While easy/recovery runs are a VITAL part to your training plan and will help ensure you show up to the start line rested and injury-free, they will not be the reason you cross the finish line at your goal time.

Embrace the pain.  

Look forward to it on a hard run.  

Learn to love it.  

It will make you a stronger runner. 

Do you enjoy or look forward to the pain from a hard run?  How do you approach days when you know a hard run is on the schedule? 

Note: Not every run should be an all-out effort.  Your training plan should be a mix of hard runs that take you out of your comfort zone (whether it’s in pace or distance or a combination of both) and easy/recovery runs that give your body a chance to recover from those hard runs while getting some mileage in.

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How To Find Your Runner's Mid-Foot

As you know, yesterday I was gushing about how I’ve left my heel striking days behind me. I get quite a few inquiries about why and how I went about this, so I thought I’d share. (Pull up a chair).

Some background–I’ve been running for about 15 years, beginning as a triathlete. Like everyone else who started running around that time, I went to the shoe store, was checked to see if I needed “motion control,” neutral, or stability shoes. The verdict was that I was a neutral striker but I still ended up in stability shoes (why? good question). I did fine for many years this way.

Then a few years back, I developed really awful plantar fasciitis, so bad I couldn’t run for six months. After trying everything, I had shockwave therapy on that foot, which cleared it up and I got back to running. However, my podiatrist put me in orthotics and told me that I needed to be in them 24/7 for the rest of my life. I didn’t care what it took, as long as I could run. So there I was, in stability shoes plus orthotics (overkill anyone?).

From here, I developed PF in my other foot–not debilitating PF, but PF nonetheless. I questioned how this was possible if the orthotics were supposedly there to prevent this. Next up–ITBS, a horrible case of it that got worse, even after I laid off running for months. At this point, I was pretty done with it all. I learned about a natural running informational session down in Shepherdstown,W.V., led by Dr. Mark Cucuzzella and a panel of all the best PTs, doctors, and athletes involved in the natural running movement. Here’s where I had my epiphany.

These folks essentially said that if you were running injury free, and had been for years, with traditional shoes, then why fix what isn’t broken. But if you were consistently getting injured and weren’t pushing the envelope with overzealous training, maybe you should consider a more natural way of running. They cautioned this transition could take years and wasn’t for the impatient.

The first thing I did was toss my orthotics and started walking around bare foot as much as possible to strengthen my feet. And what do you know: my PF disappeared, almost overnight. From there I bought a pair of Newton’s and started running barefoot in (what I thought) was small doses. Pretty quickly, I found my mid foot, because that’s what going completely bare foot will do for you. However, in no short order, I was hurt again, this time from doing too much, too soon with the bare footing.

Finally this past fall, after loads of time off for healing, I started over from scratch. I went with a 4mm drop shoe and seemed to have found my sweet spot. I had good form, but still had a bit of cushioning to help me make the full transition over. I’m not going to lie–it wasn’t a completely pain-free transition. I had tight calf muscles, about a week off for a sore achilles, and another week off for a strained tendon on the top of my foot. But once I got past that, it has been pretty smooth sailing. Now that Boston is behind me, I am transitioning in a zero drop shoe to the routine, a few short miles at a time.

Would I still do pure bare foot running? Yes, I’d like too, because I do think it’s the very best teacher. But I’ll admit to being a bit gun shy. For now, I’m taking it one day at a time. I will say this (and if I’ve said it once I’ve said it 1,000 times): I think it was the best thing I’ve ever done for my running. I am free of all the old tight spots, the aches and pains, the stiffness that I used to have when wearing those old high-heeled shoes. My advice to you would be much of what I got on that first night in Shepherdstown–if it ain’t broken, don’t fix it. But if you have injuries and you can honestly say they are not caused by overtraining, consider natural running.

Where do you stand on natural running?  Let us know on social media and use the hashtag #FrugalFitness 

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Running & Oatmeal Love + Recipe!

Contributed By Samantha Zeigler, Author and Owner of RUNNING AND CUPCAKES

I happen to know a couple of gals that will really really enjoy this post. You know who you are…

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Running and Oatmeal = My True Loves!

Hi everyone, my name is Katie! I’m a runner, cyclist, yogi, strength trainer, healthy chef, and dog lover, who lives life to the fullest! I am the owner of She Rocks Fitness, which specializes in personal training, boot camps, and on-line training. Whether you are a New Mom, a Bride to Be, the woman who wants to train for her first 5k, or loose those annoying 10 lbs, I will help you achieve these goals. She Rocks Fitness is about training hard, eating clean, but still being able to enjoy life and have fun! You can find me on Facebook, Twitter, & Pinterest.

Thank you Samantha for letting me write a guest post while you are away! Excited to connect with your readers! So let’s talk about 2 of my favorite things, when it comes to living a healthy lifestyle: Running + Oatmeal! They go hand in hand and they both make me happy physically, mentally, and nutritionally.

Running is my PASSION! I do it for so many reasons, but the main ones are that it is: a huge stress reliever. When I have a good run, my mind shuts off and I almost just daydream. It’s a wonderful feeling to be able to exercise without thinking about the actual work your body is putting into it. There are no excuses with running. All you need is your sneakers and the pavement. It’s inexpensive and the hardest part is always that first step out the door. I love the way it makes my body feel and look. I always feel my strongest and most confident when I’m training for a race or just focusing on building up my endurance. Being able to run strong, fast, and long distances is very empowering and always leaves me ready to tackle whatever the day is going to throw at me. I love it, but to stay healthy and injury free, I have learned to nourish and take care of my body, so that it will allow me to run. Yoga, strength training, and learning to fuel my body have helped me continue my passion on a regular basis. It has taken me a while to get to this point, but through experimentation and listening to my body, running is a regular part of my active lifestyle.

So how do I fuel my body when it comes to running? Everyone is different and like I’ve said before, it’s important to experiment and see what works best for you and your training. What works for me is OATMEAL! Oatmeal is my second PASSION (this of course is when it comes to healthy eating. I do also love wine, chocolate, and cake. HA!) Nothing beats a good hearty bowl of oats before my runs. I feel strong, full, and energized. Here are my 5 favorite oatmeal recipes that I absolutely love and eat on a regular basis when it comes to fueling up before a good run down the country roads of NJ. Try them out and let me know what you think! I’d also love for you to share your favorite oatmeal recipe. Thanks for stopping by and have a great day!

5 Fabulous Oatmeal Combinations:

1. ½ c oats, 1 T chia seeds, 1 sliced banana, 1 “heaping” T of nut butter, dash of cinnamon & vanilla (heat up ½ the sliced banana with the oats; then top the other ½ after…DELISH);

2. ½ c oats, 1 T chia seeds, 1 kiwi, ½ c strawberries, 1 “heaping” T of nut butter;

3. ½ c oats, 2 fried eggs. ¼ c beans, tomatoes, cilantro, ¼ avocado, and salsa;

4. ½ c oats, 1/3 c mashed sweet potato, 1 T agave nectar, dash of pumpkin spice;

5. ½ c oats, 1 slice banana, 1 “heaping” T of almond butter; 1 T unsweetened dark cocoa powder, and sprinkle of unsweetened coconut flakes

* I use water with my oats, but you can always use milk or unsweetened almond milk. I also love seasoning my oats with spices, so experiment and try different flavors out!

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- Why CrossFit Is Unhealthy

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Music Doesn't Make You Run Slower!

Contributed by Michele Gonzalez,  wife, mother, ultrarunner, and FitFluential Ambassador. A former Captain in the US Army, she is now a stay at home mom who is currently training for a sub 3:10 marathon and her first Ironman (NYC – Aug 2012). Her blog, NYCrunningmama, focuses on her training and races, as well as pregnancy and motherhood. To learn more about Michele, follow her on Twitter OR Facebook. 

I’m a huge believer that while running can be a group activity, it is extremely personal.  What works for one runner may not work for someone else.  Through trial and error, we find what works best for us.

For example, I take a day off before a long run and prefer to do a shakeout run after a long run.  I am rested for my long run and recover well from the back-to-back runs.  However, I know many runners who train the opposite way.  Sure, you can you argue all day about the benefits / drawbacks of each, but in the end, you do what you feel most comfortable doing.

Another example – I wear a Garmin when I go on my “quality” runs (long, speed, and tempo runs) but I prefer to not use one on easy days because I want my body to dictate the pace – without being consumed with my pace.  I don’t judge those runners who will never run a mile without their Garmin or those who would never come within 5 feet of one.  Again, it’s a personal decision.

I run with music.  Almost. Every. Single. Run.  I’m not ashamed to admit this.  I am a music lover – I enjoy everything about music.  Music makes me happy.  Which is  why I take it with me on runs – especially on long runs.  For me, there is nothing better than when one of my favorite songs come on my IPOD and I get pumped up and pick up the pace during mile 20 of that long run.

I also race with music.  I have run some big races with my IPOD:  NYC Marathon, Boston Marathon, NYC Half…yes, there are literally millions of fans along the course.  I’m sometimes asked why I would wear music and “miss out” on all the cheering.  There are points at all of my races where the crowd is intoxicating and motivating – it doesn’t take much energy or coordination to shut the music for the 5, 10, 20 minutes that I want to enjoy and soak up the crowd.  And I try to keep the music low enough to hear the cheering.  In my opinion, it’s the best of both worlds.

Running with my IPOD does NOT make me slower nor does it make me any less serious of a runner.  I’ve run my fastest times with my IPOD.  And I consider myself to be a pretty serious, dedicated runner.

There seems to be this elitist mentality among some runners who run sans music.  (Note: I’m not saying every runner who doesn’t use an IPOD feels this way but I’ve encountered many who fit this description).  I’ve been in conversations with runners who almost scoff at me or look down on me when they hear I wear an IPOD – as though running with music is for casual runners – not those who are serious.

I’m sure there are countless arguments as to why running without music helps you and your body – you can hear and monitor your breathing, enjoy nature and your surroundings, be on the lookout for dogs, cars…But you can use those arguments for why you want to run with music – I have found that my heavy breathing psyches me out, I prefer to enjoy my surroundings with my favorite music, and I keep music low enough (or only in one ear) when I am running along the road or any other area that could be unsafe.

So to all the runners out there that look down on us – please don’t.  I am just as serious and dedicated as you are.  I train hard.  I race harder.  My IPOD does not mean I take running lightly. 

What are your thoughts?  Are you a music lover?  Or do you prefer running sans music?

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