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Surviving the Pre-Taper Slump

26 Apr

I don’t know what it is about the week before you start tapering for a race, but it always hits me hard. My motivation tanks and I would love nothing more than to crawl in bed and not wake up until race morning.

Okay, maybe that’s a little dramatic.

But really! I’m not sure if it’s the months of training wearing me down or the temptation of an easy taper week ahead, but that critical final week of training never comes easy. I thought it was just me, but I have two friends running the Nike Women’s Half Marathon this weekend and they described going through the same thing last week!

I’m running the Frederick Half Marathon next Sunday, so this past week was “the week” for me. Knowing what I was up against, I did everything I could to try to overcome my slump and power through my training. These were my mantras for the week:

  • Run early and get it over with – This is true in two ways. First and foremost, I prefer to run in the morning so it’s not hanging over my head all day and I don’t have time to come up with an excuse not to run. During this week, I also tried to get all my runs & workouts in early in the week so my body will have plenty of time to rest. I normally skip a day or two during the week and make up the miles over the weekend, but I didn’t want to back-load my miles a week before race day. Sure, I was dying for a break midweek but I know it will be worth it when I cross the line next Sunday.
  • You can sleep when your dead tapering – Piggybacking off my first point, inevitably when my alarm would go off at 4:45 my immediate reaction was to snooze it and “run later” (i.e. oversleep & then skip my run that afternoon). While sleep is always an important part of training, I know that I’m going to need it more next week while I’m tapering and preparing for my race. So instead of snoozing my alarm, I’d get up and daydream about the mass amounts of sleep I’m going to enjoy next week. Ahhh…
  • Keep your eye on the prize – Pretty straightforward, but it worked. This half marathon is my goal race for the spring season (sub-1:34!) so jeopardizing months of training with one lazy week is simply not an option. Plus, I don’t want to be at mile 9 and have the little voice in my head chirping, “You really shouldn’t have skipped that workout last week…” Best to leave no room for excuses!

I’m really interested to get some thoughts on this! Do you know what I’m talking about, or am I just burnt out??! Do you run into a training slump the week or two before your taper? How do you train through it?

Boston Love

16 Apr boston-magazine-cover

Our thoughts, hearts & prayers go out to Boston as we try to make sense of these senseless acts. Unable to turn off the heartbreaking news, looking at pictures of the devastation, wondering why this would happen—we are just thankful that those we knew who were running, and their families who were there to share in a joyous milestone, are okay. We know not everyone was so lucky and so we do what we know best—we run, we endure, and we keep you all in our thoughts.

Much love to our running family out there, near, far, in Boston and beyond.

[UPDATE: I had to add the Boston Magazine cover to this post, because it is amazing. Read the magazine's story behind the cover. - Lara]

How to Enjoy Running on the Treadmill (Almost)

5 Feb

With temperatures dropping into the teens last week (and even lower for my poor sisters north of Chicago), running outside was not happening.

I’m not sure where this snobby attitude towards cold weather came from. In high school, I remember finishing runs in northeast Ohio with ice-covered eyelashes. In college in southwest PA, we ran through snow and slush for most of our training for track season. But now that I’m a Recreational Runner, I’m liberated by the fact that I don’t have to run out in the treacherous elements! I have a choice! I have FREEDOM!

Unfortunately, that usually means that I find myself stuck on the treadmill more often than I’d like.

Lately, I’ve been actually – dare I say – enjoying my treadmill runs. I reflected on how I managed this feat and thought I’d share my tips on making the treadmill slightly more enjoyable (or bearable at least!).

  • Find a running buddy. As with most forms of exercise, strength in numbers usually work. My normal running partner is also averse to cold weather, so we’ve moved our weekly running dates indoors. It’s the accountability factor, both for showing up at the gym as well as not pressing the “Pause” button the treadmill. Plus, you can run at different paces so you don’t have to worry about holding the other person back or leaving them in the dust snow.
  • Don’t look at the numbers. I literally put a sweatshirt or towel over my treadmill. Watching each minute or tenth of a mile tick up is excruciating. Cover up the dashboard and only let yourself look at it at predetermined times (after 4 songs, at 8:30, etc.) to check your progress.
  • Run your own pace. This goes hand-in-hand with the previous bullet. The good – and bad – thing about the treadmill is that you can see exactly what pace you are going and it never changes (unlike in normal outdoor running). Set the treadmill at an easier-than-normal pace (for me, I start at 6mph or 10 minute miles) and as you warm up, start pressing the button to increase it gradually but don’t look at the pace on the dashboard. As you settle into each new pace, pump it up or bring it back depending on how you feel rather than how your mind reacts to seeing 8:24 pace flash across the dashboard.
  • Get new music. When all else fails, putting new music on my iPod or just creating a new playlist of old music always motivates me. I don’t listen to the playlist when I’m not at the gym so it’s almost a treat when I go to the gym because I get to hear the songs that have been stuck in my head since my last run.
  • Set goals. If you need to stop, set a goal first. Sometimes I’ll break up a run by telling myself, “Okay, after 2 miles I can jump off and grab water but then I have to run for 3 when I get back on.” Or tell yourself you’ll run until the end of the next song/TV show/commercial break, etc. Setting mini-goals (and achieving them!) always seems to motivate me through my workout.

Hope some of these tips help! Do you have any to add?

Gift Ideas for Runners

14 Dec

My inbox is flooded with desperate emails from merchants: “Time is running out!” “Last chance for free shipping” “Last minute gift ideas!”

I refuse to allude to this being a “last minute” gift guide for runners. This is a Purposefully Procrastinated Gift Guide for Runners.

For the Overused Runner

hey runner girl, you need new shoes

Ryan Gosling pictures always make a good present, too.

Unless your runner friend religiously tracks how many miles they’ve put on a pair of shoes, they probably are overdue for a new pair. This is a tricky gift because you can’t really go out and buy someone a pair of shoes without knowing the exact make/model/color they want. Think homemade coupon or gift card to a retailer that carries a variety of shoes (or Brooks/Nike/Asics if you know for a fact which brand they use). To runners, new shoe smell = new car smell.

For the Unmotivated Runner

If you’re running partner has been talking about needing to sign up for a race, here’s your chance to cross off a present and guarantee a race buddy. Register yourself and a friend for a race and make sure your friend knows this race is for their goal – whether it’s to PR, run a course they’ve always wanted to try, or just to get to the finish line. Just be sure to stick to your word and not turn the race into your race!

For the Upcoming Racer

il_570xN.317824364

My sister found this exact shirt at a local Goodwill!

If you have a runner friend who has been training for his or her first 5K/half marathon/marathon, consider combining a bunch of training “essentials” into a gym bag. Think socks, energy gels, body glide, nipple guards, a book, a Road ID… you get the idea.

If you’re feeling particularly adventurous, go find a ridiculous shirt at Goodwill to give as a throwaway shirt (an old shirt runners wear to keep warm at the beginning of a race with the intention of throwing it away once they warm up). Throwing in a gift card for a post-race massage never offended anyone either.

For the Accomplished Runner

If your runner friend hoards keeps all their old race bibs and medals, maybe it’s time they have a place to display them properly! A quick search on Etsy for “race bib holder” will find you plenty of options for cool homemade ways to show off race swag.

For the All Seasons Runner

If you have a runner friend who hates the treadmill and runs outside despite rain, sleet, wind or snow, Yaktrax could be a great option to help keep them safe on slick or snow-covered surfaces. If you want to learn more about Yaktrax, Brandi wrote a great review on them earlier this year!

To make this as stress-free as possible, I’m also including some gift guides I’ve come across so that this one post can be your one-stop shop for holiday gifts for all the runners in your life! Here are a few favorites to get you thinking:

Good luck and happy shopping!

December Running Inspiration: #InspiredFit 201.2

3 Dec Running Inspiration

We all know what’s coming in January: new health resolutions, too many people in the gym in their brand-new workout gear, and working off all those holiday indulgences. So why not end 2012 with a goal instead?

After my run yesterday morning, I realized I was starting the month with a solid run. Last week, we signed up for a January half marathon sister runcation (more on that later), and I’ve been trying to get my butt in gear for training. I have two more weeks of grad school, then the holidays, and imminent cold weather… I wasn’t sure how I was going to dig out the motivation.

Lucky for me, Sarah Stanley (aka my running buddy from my first marathon) tweeted me about a December Fitness Challenge: 201.2 miles via running, walking, biking, elliptical, or swimming. Basically, it’s 6.5 miles or a little over an hour of working out per day. Now, when I first read it, I thought, YEAH RIGHT! No way I can run 45 miles/week. But then, I thought about it: if I cross-train more, then I can definitely do this. PLUS it makes me work out almost every day. :)

So here I am, taking the #InspiredFit challenge. Care to join me?  Check out the details here, then join the conversation on Twitter for more motivation. Use the hashtag #InspiredFit. My Twitter handle is @brandiheinz. Good luck!

How I Accidentally Ran in an Ultramarathon

19 Nov

What did you do on Saturday night? I ran in an ultramarathon.

This was not at all how I expected my evening to turn out.

As I explained yesterday, I was helping as a crew member for the JFK 50 Mile ultramarathon. I was posted at two different aid stations – mile 17 and then 38 – and I was scheduled to be done at around 4pm. I had every intention of leaving after my duties to go drink heavily at my friend’s going away party.

And then first-time ultramarathon runner Amy sat down at mile 38 and pleaded, “Is there anyone who can run with me? I’m not going to make it.”

Looking around, I was the youngest crew member by a solid 30 years and no one else was jumping at the opportunity. I had worn running clothes that day because I planned on going for a run during my down time but had never gotten around to it. In retrospect, I guess that was for a reason.

So there I was at mile 38, lacing my shoes up tight and getting ready to run 12 miles with someone I had just met who was moments away from breaking down completely. I’m used to running against the clock to meet my goal time, but Amy was racing the clock in a completely different way: she was only 15 minutes ahead of the cutoff time (when they start pulling runners off the course and say better luck next year) and had to keep up her pace if she was going to cross the finish line before the 7PM cutoff.

I just couldn’t imagine coming this far and actually being told that you are not allowed to run anymore.

So we started running. Amy told me she doesn’t talk much when she runs, but somehow we struck up a pretty consistent conversation getting to know one another. With a mix of running and walking, we made it to the next cutoff point at the end of the C&O Canal with 15 minutes to spare. Even though technically I wasn’t supposed to be on the course, the volunteers gave me a reflective vest to wear on the road for safety (rule-bending when it helps a runner finish = okay in ultras).

We started up a very secluded, very hilly back road. We came across some interesting sights, including everything from cows to goats to sheep (I swear the sheep sounded like they were cheering, they were so noisy!). The 2-legged locals were also very supportive with free beer and hugs (though we didn’t have time to stop for either).

I think it was around this point when the temperature started dropping. In my rush I didn’t have the foresight to bring a sweatshirt or gloves, but I didn’t dare to say anything to Amy. We were walking more than we were running (like I said, this part was hilly!) and I was a little nervous about meeting the next cutoff. Unfortunately, Amy had ditched her GPS watch because it wasn’t working and all I had on me was a nearly-dead cell phone, so we didn’t really have a way to track our pace.

We walked through the next aid station at mile 44 (dubbed the “Oasis” and complete with Jimmy Buffett music) when someone driving by yelled out, “30 minutes to the next cutoff!” Normally running two 15-minute miles wouldn’t be an issue, but with 44 miles under Amy’s belt already this was going to be far from easy.

I can’t put into words how much Amy impressed me at this point. Talk about digging deep! As soon as we did the math and realized she wasn’t going to make it if we walked anymore, she was a woman on a mission. We made it to mile 46 – and the last cutoff point before the finish – with a few minutes to spare. My fellow crew member and carpool buddy Will (poor guy! He was supposed to be done at 4 too but had to wait for me!) met us here so I could put on some warmer clothes, but Amy kept trucking along and I caught back up with her. This time when she said she probably wasn’t going to want to talk much, I believed her.

The next couple miles were a blur. I was constantly doing math in my head trying to make sure we would be on pace, but mile markers were few and far between and I doubted their accuracy at some points so I was never exactly sure how much farther we had to run. Finally, we had one mile to go and I was pretty sure we were going to make it unless Amy’s body completely shut down.

Coming up the final stretch, we could hear the announcer calling out the names of finishers. He then told the crowd, “These are the final finishers everyone! They’re going to start pulling runners off the course.” I started swearing in my head, thinking I had messed up the math but apparently the announcer was referring to the runners a little farther down the stretch. Someone else at the finish must have realized the panic the announcement would cause, because the announcer quickly corrected himself: “If you’re coming up the final stretch and can see the finish, you’ve beat the cutoff and are going to make it!”

Even with the end in sight, I could tell Amy was still struggling but she kept moving forward (at one point she tried to walk and I said, “You don’t want to cross the finish line walking! Let’s go!”). Since I technically wasn’t in the race, I didn’t want to cross the finish line so when we were close enough, I peeled off to the side and started cheering like crazy for this woman I had just met 3 hours ago. Watching her cross the line was such a thrill for me… I cannot even imagine what she was feeling after running for nearly 14 hours!

Even though my afternoon (and evening – I never made it to the going away party) went slightly different than planned, I wouldn’t have changed it for anything. It was such a great experience helping Amy achieve her goal, and is just another testament to the camaraderie among runners that I love so much. Congratulations to all the JFK 50 Mile finishers!

[I found out the next morning that Amy was running the JFK 50 to raise money in honor of World Prematurity Day, making her finish even that much more important! Read her blog post to learn more about her cause.]

Motivation MIA

14 Oct

Do you ever get in a slump and are just not motivated enough to get out of it?

With Brandi’s and Lara’s recent race recaps and PRs, it’s become blatant to me just how unmotivated I’ve felt lately. I’m happy for them; hard work pays off! But where has my passion and fervor for running, well…run off to?

I was sick with a bad sinus infection and bronchitis a month or so ago, which took me off workouts for about 2 weeks. After that, it was just hard to get back in the groove.

The excuses started in:
I have too much work to do, I need to stay late at the office to get it done.
The weather is cold/windy/rainy, I don’t want to go out in that.
I’m tired…I just want to go home and relax.

Etcetera, etcetera.
I’m sure you all know what I mean.
(…Right?)

But now, it’s time to suck it up, buttercup! Get back to work. Get back to having fun doing it. Get back to goals, to “normal.” Because let’s be honest, this whole lazy thing makes me feel crappy and far from normal.

Just do it.

I’ve done many things in the past to help me get motivated:

Sign up for a new race + make a training plan for it. This gives me a big goal, but also daily workouts to work on, breaking it down into a small achievement every day.

Sign up for new fitness classes. Adding freshness to my fitness routine keeps me interested, plus works out new muscles for an overall stronger body.

Make plans to work out with a group/friend. Once I make a plan with someone, I won’t cancel on them. Plus, it’s fun to catch up with a friend or get to know someone better while fitting in my workout.

Buy new running clothes. I like to shop, I like fashion, I like new clothes…I get excited to wear them, and if I put them on, I’m sure to workout.

Download new, fun tunes. Good music pumps me up like no other!

Read other fitness blogs or websites. Reading other peoples’ inspirational stories or everyday fitness/health choices seems to rub off on me and keep me accountable with myself. Some blogs I like to read are Carrots’n’Cake, Chic Runner, Oh She Glows, and so many more! Just don’t get too sucked in that you end up spending your workout time piddling around online (I speak from experience, people).

Pinterest some fun running quotes/workouts. Hello, encouragement! Just look at all these awesome quotes. Especially Ryan Gosling talking to me.

With these things in mind, I’m going to first get my butt off the couch and go run…and then come back to make a plan of attack. I’m thinking I’ll either sign up for a race, or a new workout class. Those seem to keep me accountable the best.

How do you stay motivated, or get back on track after you’ve veered off course? Any advice?

P.S. I haven’t updated my workout song list in a while, leave some suggestions please!

Chicago Marathon Pre-Race Inspiration

6 Oct
  1. Who’s ready for tomorrow? I am! I’m nervous, but I’m getting excited. I’ve got some steep goals: PR, don’t walk, run under 4 hours, and feel good after the race. These are in order of difficulty, in my eyes. :)
    Today I’m trying to stay off my feet (very difficult, I’m so antsy!), eat a bunch of small carb meals, hydrate, pack, and relax. I’m also debating my outfit for tomorrow. It’s going to be pretty chilly at the start of the race, so I think I’m going to wear carpris, a tank, and a throwaway long-sleeve. What are YOU wearing?
    Lastly, I’m trying to stay motivated. This is a big deal – it’s 26.2 miles. I’m trying to get my motivators in my mind now, so that every time the dreaded ‘c’ word comes to my mind, I have ammo to say I CAN DO THIS! Here’s my inspiration – mostly from Pinterest. :)
  2. Running_Junkie
    “Run the first part with your head, the middle part with your personality, and the last part with your heart” ~ Mike Fanelli #ChiMarathon
    Fri, Oct 05 2012 15:56:21
  3. brandiheinz
    Amazing… #chimarathon has 45K runners, 1.7M spectators, and 12K volunteers. So excited to be a part of it! #CM12
    Fri, Oct 05 2012 13:40:15
  4. sarahstanley
    Have fun @chimarathon runners! Enjoy spectator-filled streets cool weather- don’t forget to high five, smile & thank volunteers #CHImarathon
    Fri, Oct 05 2012 12:28:34
  5. Can’t wait for the race signs – so fun. Here are a few from other races :)
  6. Good luck to all of my fellow Chicago Marathon runners!

Wake Up and Run (Or Not…)

28 Aug Alarms

When you purposely set two alarms the night before – one to wake up to go running and one to wake up for work – you know things aren’t looking too hopeful.

I am a morning runner by choice. I hate running in the heat and I like getting my run out of the way so I don’t have to worry about fitting it into the rest of my day. But for whatever reason when I laid down for bed last night, I set that second alarm.

So 5 o’clock rolls around this afternoon and I’m staring listlessly at my gym bag hidden under my desk. I begrudgingly carry it to my car [and past the gym entrance...], determined that when I get home I will go running! An excruciating hour goes by when I finally decide it’s now or never. I lace up my shoes and head out the door to do an interval workout.

With a minute left on my last hard interval, I run [huffing and puffing] past a woman walking at a brisk pace. Let me just say how much I hate passing people when I’m about to start a recovery interval or my cool down. I always feel so silly, sprinting by them only to stop 10 seconds later and double over as I feel like my lungs are going to explode. Nevertheless, this just happens to be the moment when the universe decided that we would cross paths so I come to an abrupt halt on the walking path and gasp for air.

A few moments later I hear, “Don’t stop now! You were my inspiration to start running!” And sure enough, the woman I had just passed walking is now jogging past me as she smiles and waves.

Maybe it was the adrenaline or the satisfaction of just finishing a hard workout, but at that moment I was elated! I had just spent the last several hours talking myself into going for a run, and look what had happened as a result! It may not be anything earth-shattering, but I love that my decision to go running this evening motivated someone else to break into a jog.

So tonight when you set your alarm, go ahead and set a second one. Or a third or a fourth. Just make sure when the time comes for you to go for your run that you get yourself out the door; someone else might be relying on you!

Inspiring Others to be Active

20 Aug

Over the last couple months, I’ve noticed at work that I’ve become the “runner girl” of the office. And of all the things one could be known for in the workplace, being a hard-working, dedicated, slightly-obsessive person is pretty good in my book.

I’m not sure how it started exactly. When my company initiated a walking program shortly after I started, I was recruited by a coworker from another department because he had [somehow?] heard I ran track in college. A few months later, I put up a couple flyers in the lunch room about how I was raising money to run my first marathon, and there was no turning back after that. People I hardly know will stop me in the hallway to tell me how they ran for the first time over the weekend or to ask my advice on training or to share a story about how their [daughter/cousin/friend] just ran [his/her] first [mile/5K/marathon].

I’ve been pondering why people seem to gravitate toward me to share their stories. While I’d like to say it’s my charm, good looks and outgoing personality, I really don’t think any of that’s true. The truth is, I think people feel good when they work out and want to be patted on the back. But tell the average, non-running individual that you ran 3 miles yesterday and their reaction will probably be, “What was chasing you?” Why shouldn’t you want to tell someone how far you’ve walked or ran and have that person actually appreciate it rather than scoff?

So, I’m embracing my position as Unofficial Cheerleader! I ask questions when someone shares their running story with me and make a point to casually bring up exercise ["Have you been able to run in this heat? I've been struggling myself!"] to those who have brought it up to me in the past.

My unofficial role has also encouraged me to be more consistent with my own running. One day, a coworker asked me what my training was like these days and I really didn’t have a good answer. Non-existent? Sporadic? Neither were good answers if I wanted to encourage others to adopt a more active lifestyle. That week, I signed up for a half marathon and started my training program.

My advice to all you closet runners out there: Go out and tell people what you’re doing! Chances are they will be inspired by your dedication and you will feel a stronger conviction for your training plan.

Sadly for my coworkers, they’ve also recruited me to play company softball or kickball games as well. I’m still trying to figure out how to communicate that “long distance running” and “eye-hand coordination” don’t go together…

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