Train Like an Athlete …

… because you are one. Duh!

Every time I lace up my sneakers and hit the sidewalk, trail or treadmill I’m a runner, training hard to excel at my next race. This wasn’t always my thought process though. Ah! My first post-high school race was back in 2009 and it was a dare + royal mess. I signed-up with some family members to run the Shamrock Shuffle 8k which was max 6 weeks away. I wasn’t exercising regularly, didn’t follow a training plan, and didn’t even go to the Expo to pick-up my race packet. On race day I was super nervous and to top it all off I didn’t have my race bib because it was locked in the trunk of a car. 😦 Whomp. Whomp. Whomp. Long story short… I pleaded with a gate official at one of the last corrals to let me in the race. I finished the race with out an official time but I didn’t care, because I finished. 🙂 I was sore for the next week and so ended my racing. LOL

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Fast forward to 2014 when I got my fitness life in check. I ran the 2014 Shamrock Shuffle and was hooked. I signed up for the Chicago 10K and used the Nike Run App – Coach feature to train. My life has been forever changed. It hit all the things I needed to stick with and complete a training program successfully:

  • what days to run
  • how many miles to run each day
  • what type of run to do (tempo, speed, easy pace…)
  • cross training days
  • nice little green check marks – to show completion 🙂

Since the Nike app doesn’t have a 10k coach I used the beginner half marathon coach for my 10k training and modified slightly. I have learned a lot in the past year when it comes to my training and how I like to train. Below are a few of my must haves for what I deem a successful training program.

Training Plan:

So, hands down my favorite training programs are in the Nike Run App. The coach feature has 5k, 10k, half and marathon training plans all with beginner, intermediate, and advance training schedules. I have used others training plans in the past but I wasn’t able to stick with them. I like to being paperless and that I can have my training plan with me wherever I am. I also, like that the Nike app is interactive and sends me reminders for the next days run. It lets you know when you’ve reached each mile, gives you your splits at the end of each run and provides a nice weekly summary for each week of the training plan. And the motivation from Nike athletes at the end of a run is also a plus. My faves are Sonya Richardson-Ross & Apollo Ono. I feel big time!

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splits

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weekly summary

Routes:

I have a few 3, 4 & 5 mile routes around my neighborhood planned out so that I can do up and back for longer distances. I like to know where I’m running before I leave the house. I also study the race routes so I know where aid/water stations are and where certain miles are so that I know the best time to take my supplements.

Where I’m Going to Train:

I wasn’t a weather checker until I started running outside. 🙂 I like to have a few runs in the rain just in case it’s raining on race day. That way I’m prepared. Now that I joined a gym I have no excuse on the weeks that it rains all week. I just hit the treadmill and keep the training going. Rain won’t stop my show.

Cross Training:

I’m not going to lie. I really enjoy cross training and lifting. I love the way my body looks with less cardio and more weights. I’m just saying!!! 😛 But I love the feeling of crossing the finish line on a distance goal that I’ve been training for, for 8-12 weeks. Nonetheless, cross training is key to injury prevention. It’s also a great change of space from running and helps your body build muscle so you run stronger.

Supplements:

I just started adding race supplements to my training this training season for my half marathon. I like Cliff Gel and Nuun tablets for my water. Neither have caffeine, which means it’s a slow release of carbs, and works well with my body during runs. I’m not the biggest fan of protein powder but I do like the pre-made protein shakes for post-workouts now.

Music:

Last but not least – I must have my music during my runs. Music helps me keep my pace and pushes me to keep going on longer runs. I have a few different playlists but some of my playlist regulars are:

  • Lecrae – I Know
  • KB – Sideways
  • Mary Mary – Get Up
  • Pharrell – Happy
  • Tini Tempah – Pass Out
  • Swizz Beatz – International Party ft. Alicia Keys
  • Katy Perry – Roar

I hope my training tips are helpful. Happy Training! 

 

 

NRC + Wk 4 Training Recap

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Brooks Ravenna5

This post is well over do…

YAYAYAYA! I finally have new running shoes. It only took some knee pain in my right knee to get me to go to the store. 🙂 Nonetheless I have new sneakers and they fit and feel so great. I ventured over to Naperville Running Company on my lunch break to get fitted. I hadn’t been fitted for shoes since 2011 and that’s a serious shame. The look on the sales associate face when I told her that, was priceless. I promptly followed with, “but I’ve only been running/training seriously since May of this year”. To my surprise, sneakers have a shelf-life y’all. Did you know that? Basically after a year of being on your “shelf” and worn moderately the cushion in the shoe starts to wear. Hence why, they say you should get new shoes every year or every 300 – 500 miles. After we chatted for a bit about my exercise regimen and how many miles I run per week. I took off my sandals and proceeded to walk 10 or so paces away from her and then back. After that she asked if I had a brand preference, I’m really glad I said, no. 🙂

She brought out 4 pairs of shoes: 1) Nike Lunarglide (newest version), 2) Saucony, 3) Mizuno and 4) Brooks Revenna5. I tried on the Nike’s on my left foot and the Mizuno’s on the right. The Nike’s were heavy and bulky and the Mizuno’s felt lighter so I switched my left foot to the Saucony’s and they felt better than the Mizuno’s so I switched my right foot to the Brooks and DING DING DING!!!!

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Me running – see the slight point to the right on my right foot

The Brooks felt secure and light, like I was walking on a cloud.  I put both pair of Brooks Ravenna5’s on and headed over to the treadmill. I started running for literally 15-30 seconds and the sales associate asked if my knee pain was in my right knee. I said, yes and asked her how she knew. She stopped the treadmill and proceeded to run the tape back to show me exactly how I run. My left foot lands in straight line and doesn’t pronate much. My right foot lands pointed slightly to the right. I also found out that pronating is very normal and everyone does it. I over-pronate a little, which means I need a shoe with more stability in the heel.

After my much needed lesson, we talked race supplements since, my training is calling for runs longer than 6 miles. To my surprise I picked up the Cliff shot blocks. They are like gummies and I’m not a gummy person at all but they tasted good and didn’t get stuck in my teeth. I will be trying a few others in the near future as I don’t think energy gummies is a good idea in my house with a 4 year old, who sometimes sneaks his treats before asking for one. 🙂

Now on to my Week 4 training. I only missed 1 workout due to knee pain and I didn’t want to chance a full blown injury so I waited to run until I had my new shoes. Wednesday’s run I did on the treadmill during lunch because it was raining that morning and probably a good idea. Friday and  Saturday, I hit the streets and felt great during my longest run EVER, of 8 miles early Saturday morning. I was OMG proud of my self for keeping somewhat of a consistent pace and running the entire 8 miles. I was able to get in 2 yoga sessions and 1 cross-training session with my KB Scorcher Series as well.

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Week 4 – Complete

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Accomplishment #smashinggoals

Have you ever been to a running store to get fit for sneakers? How did you like it? 

15k Training: Week 3

I finished week 3 and I’m feeling OK. I started getting some stiffness/soreness in my right knee which I think is related to my running shoes. I’ve had them since 2011. Don’t judge me. LOL Back then I wasn’t training nor exercising, let alone running consistently. Now, that exercise and running has become a part of my life I’m going to have to get some new running shoes soon (most likely today), so that this knee issue doesn’t turn into an injury.

Week 3 was Build A Base week. I like how each week you are setting out and accomplishing a small goal that will lead to the ultimate goal of your race. All of my runs were in the morning some before 6am. 🙂 I really enjoy morning runs & workouts. I killed my long run on Saturday, a comfortable pace, 6 mile run. It felt great to be able to run non-stop. Next week is an 8 mile run. I’ll have to see how my knees are doing but I’m sure I’ll be good to do a nice run/walk pace if need be.

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Week 3 Recap

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This weeks motivation

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Kettlebell Kickboxing POWER – cross-training

15k Training: Week 2

I crushed Weeimage (2)k 2 and it feels great! It doesn’t hurt that Nike+ hypes me up with cool graphics and reminds me that I did indeed CRUSH week 2. AHAHA! I know it’s early in training and I still have 10 weeks to go but I plan on celebrating as I go because small victories work best for me. Each week of training I complete is a success. It means that I SMACKED my excuses in the face every day I woke up early to do a run or cross-train.

I had to travel for work last week and made sure I got in my 5 miles Tuesday morning before my road trip to MSU with co-workers. I packed my workout clothes and hit the hotel gym Wednesday morning for my cross-training session and I was so glad I did because I needed every ounce of energy to work BTS in our store. Nonetheless week 2 was great.

I’m an avid follower of Hal Higdon’s Marathon FB page and he posted this little nugget yesterday that was an Ah-Moment for me:

TIP OF THE DAY: In any long distance race, except at the elite level, you do not beat others, as you might in a mile or a 100-meter dash. Instead, you achieve a personal victory. If others finish in front or behind you, it is only that their personal victories are more or less than yours. A person finishing behind you with less talent, or of a different age or sex, or various other limiting factors, may have achieved a far greater victory. And if the person’s main goal in running the race was to raise money for charity, the amount of money collected may be a more important barometer of success than finishing time.

BOOM that gave me more motivation to always RUN MY RACE!

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Hotel Gym, East Lansing, MI cross-training day

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Week 2/12 Complete

15K Training: Week 1

As promised, here’s my week 1 training recap. This week was the Warm Up and I ran a total of 14 of the 306.6 planned miles for this program. That number is just so daunting when you look at it 306.6 miles. WHAT THE WHAT. Girl you are CRAY!IMG_4166

But when you break it out over 12 weeks it’s not so bad. I’m just taking it day by day and week by week. Each day I have a plan of what to do.

Monday: Ran 3 miles at an easy, comfortable pace.

Tuesday: Ran 4 miles – 2 of the miles I did a fartlek (Swedish for speed play)

Wednesday: Cross-training; I did NTC Flex Machine, it was a great 30 minute full body workout

Thursday: Rest/Yoga. I’m really seeing the benefits of yoga and a great stretch

Friday: 3 mile run, I ran the last mile faster than the first 2 🙂

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Speed training pays

Saturday: 4 mile run, I actually walked 3.27 miles w/ the hubs & Mr. Smiles

Sunday: Rest, I walked 1.7 miles w/ the hubs, boys & my MIL & did a Fit4Mom Body Back Class

My goal of course for the Hot Chocolate 15k is to finish and I want training to be fun not a chore so if that means I hit my weekly miles with running and family walks I’m cool with that. Warm Up week was great and I’m excited to see how the other weeks progress.

NOTE TO SELF purchase some reflective gear as the sunrise is getting later and later.

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