Fitness Traps 2

Last week, I blogged about fitness traps that we all have from time to time.  Those little thoughts that run through our minds or the things that we think or say when it comes to working out.  It’s something we all do, but knowing how to overcome those thoughts before they sidetrack us is so important!

I started with the fitness traps that I had a lot of when I first started running.  Once I got established into a running routine, my traps changed a bit  I was comfortable running, but I was struggling with other things.  Here are some the fitness traps I fell into and ways that helped me to overcome them.  I am by no means an expert; I’m just sharing strategies that worked for me.

fitness trapsFitness Trap #4  “This is boring!”

Once I had been running for a bit, I was doing just that.  Running.  I loved running, but when I wasn’t training for a race, running felt really uneventful.  I liked the rush of a race, but certainly I couldn’t do that every weekend.  Running lost its luster and became boring at times.beatheboredom

How to help overcome these thoughts:

  • Mix it up!  Part of what helped a lot for me was finding new places to run.  Even when we’d travel, I’d look for new places to run.  If you are going to the gym, find other classes to take.  I’ve tried all kinds of classes from cycling to Zumba.
  • Find local running groups to join.  Meeting new people and running might be just the thing to make it more social and fun.  Make plans to meet friends to workout.
  • Try a virtual race or a fitness challenge!  There are some that are free; others have a small fee associated with them.  I participated in many #Anywhere races from Run Chat back in the day.  I loved that it kept my running fresh, but I wasn’t having to pay money to race every weekend.  I also participate in various 30 day fitness challenges.
  • Try something other than your current fitness activity.  It’s okay to take a break from it.  About the time I was finding running a bit boring, I found Body Pump.  It was a great way to mix in something else that would benefit my running and it was giving me another option for staying active.

Fitness Trap #5: “I want a PR!”

At first glance, this doesn’t seem like a fitness trap.  While it’s good to strive for improvement, this one is a tricky one!  I used to thrive off of constantly going for the PR during each race.  Faster = better!  It was easy at the beginning to PR races because my improvement in running was greater.  Now that I’ve been running awhile, the effort to PR is more difficult. I would feel so bummed after running if I didn’t PR.  I realized quickly that if I constantly strive to PR all the time, I’m setting myself up to feel defeated all the time.betteryourself How to overcome these thoughts:

  • Be realistic.  It’s far easier to target one race a training season as the one you are going to PR.  Train and go for it!  You cannot expect to PR every race you ever run.  So many factors pay a part in that from temperatures, race day GI issues, rested legs, etc.  Also, shooting for too many PR’s in a season will wear you out!
  • While PR’s are great, there are other ways to recreate the same feeling.  Try running different distances.  I ran my first ever 12K last winter.  Guess what?  New distance, new PR! 🙂
  • Mix it up on trails.  If you are a road runner, try running trails at various distances.  Again, it gives you a new target to conquer.  I’ve run a road half, what about a trail half?!
  • PR the course!  Take a race that you ran already and re-run it to see if you improve your time.  I’ve done that with a lot of my races.  My goal is just to run it smarter or more efficiently than I did the year before.

Fitness Trap #6: “Um, my leg is kind of hurting.  (ignore the pain)  It’s fine.”

After running for a bit, I naturally started increasing my mileage and training for longer distanced races.  I had twinges of pain and uncomfortableness here and there, but for the most part until it started really nagging me, I ignored it.  I ignored pain in my shins for a really long time.  Blaming it on my shoes, hill repeats, shin splints, etc.  You name it, I had an excuse for what I was feeling.  Needless to say, I ignored it too long, continued running until one day mid-run, I couldn’t run.  I had successfully run myself right into a stress fracture. listentoyourbody How to overcome these thoughts:

  • RICE.  If something starts to rear its ugly head, try resting it.  Ice regularly to see if that helps.  Wrap it, tape it, compress it.  See if that helps.  Elevate and stay off of it.  I tried all four back in the day when I had shin pain.  It made the pain tolerable, but it was still there.  Definite red flag!
  • If the pain increases and never goes away, go to the doctor and have it looked at.  I know the fear of hearing those dreaded two words (“No running!) is enough to keep you from getting something checked out, but the time of no running might become longer without having it looked at.
  • Train smart.  I went from running 3 days a week to now 5 days and most of those days were not easy.  I was running everything at full force.  I paid no attention to the types of runs I was doing and the constant pushing and pounding was enough. I got caught up in the training without realizing it was too much, too soon.

What are some of those “fitness traps” you had to overcome once you’ve been exercising for awhile?  What are some “fitness traps” you are dealing with now?

For all things fitness and fun:

Go be awesome! 🙂

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Weekly Fitness and Meal Plan

Week two of marathon training is kicking off!  I’ll be keeping the same momentum this week and tackle all of my runs and workouts this week. I’m juggling my runs around this week based on upon commitments and some fun things we have planned this weekend.

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I’m adding in Fit Fluential 100 Challenge too!  The goal is a new move every day, 100 reps.  #FF100

Monday – 4 miles and BodyPump (100 bicycles)

Tuesday – 4 miles (100 high knees)

Wednesday – 1 miles (100 plank shoulder taps)

Thursday – long run part one 6 miles (100 curtsy lunges)

Friday – 7 miles (100 lying leg lifts)

Saturday – 4 miles (100 donkey kicks)

Sunday – 1 mile (100 Russian Twists)

Total miles: 27 miles

Meal Plan

Hello Fresh is not disappointing again this week!

  • Eastern BBQ Pulled Chicken Sliders with a tangy cabbage slaw
  • Poached Cod in Chorizo-Fennel Broth
  • Tortellini Gratin
  • Seared Steak with Crispy Potato Salad

What’s on your fitness and meal plan this week?  Anything exciting?

Check out other bloggers’ Fitness and Meal Plans every Sunday at Mommy Run Fast and Fitness, Health and Happiness.

Go be awesome! 🙂

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Weekly Rundown

A change of scenery was just what I needed.  Ah, the glorious feeling of running at the beach and on flat roads.  You never realize how much running on flat roads is such a treat.  It was a great week of running rejuvenation for me!  weeklyrundownlogo

Fitness

Monday – What’s better than one mile at the beach? 2 miles!  And we also did some late night races against the girls.  Hayden and Nattie both kicked our booties.  Those girls can scoot!nighttimebeachraces

Tuesday – I ran 4 miles to just past the pier and back.  It was a great run and I found my run forever pace.

Wednesday – 1.04 miles along the beach with my niece

Thursday – 4.1 miles The temperature and dew point made me grab my HR monitor.  I had stopped wearing it since I wasn’t really training but I wanted to make sure that I was running at a relaxed pace for my upcoming race on Saturday.  Avg HR 131friday3miler

Friday – The best conditions to run in all week!!  I usually just run a mile on Fridays, but I ended up running 3.03 miles.  I wore my HR monitor again for this one.  Avg HR 120

Saturday – Island Independence 5K (.6 mile warmup and 3.12 miles)  I ran wicked smart and even.  I’m a horrible judge of how to run a 5K.  I fear crapping out at the end so I try to run smart at the beginning.  Even splits for miles 1 and 2 (8:16, 8:17).  I kicked it up to 8:06 for mile 3 and sailed in at 7:13 pace for the .12.   I finished in 25:32!  My only goal for this one was under 26 minutes.  Goal: check!  In retrospect, I did hold myself back at the beginning of the race.  I was running 7:45-8:00 but having not trained or done speed work for a 5K, I wasn’t sure when my legs would tire out.2015-07-04 06.56.39-1

Sunday – 7 miles  I threw on my HR monitor again.  I wasn’t sure how recovered I would be from yesterday’s race, but apparently it was a non-issue.  My watch didn’t beep at me until after mile 5 and it only went off one more time towards the end of our run.  Avg HR 131sundaylongrun7

Total Weekly Miles: 25.66

Year to Date Miles: 737.42 to 1500 miles (**So I double checked my miles in my journal with Daily Mile and guess who is really bad at math??!  This girl!  I missed adding in a week to my yearly total in my journal)

Meal Plan

We had some really good food this week.  I ate scallops the day we got there, a big ol’ steak on our last night at the beach and a killer meatball sub mid week for lunch.  We had black bean tacos for dinner one night and crock pot chicken.

How did your week go? How are you handling the heat and humidity?

Are you making goals and looking back at your week too?  Head over to The Weekly Chase hosted by Molly and Mindy and see what other people are sharing about their weekly goals and accomplishments.

Go be awesome! 🙂

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Goal Checkin’ – Summer Edition

For this Tuesday on the Run, we are checking in on our 2015 goals.  Halfway through the year, it’s a great time to look and see what’s working well, what needs some more attention, and how much closer are we to those end results.  2015goals

My Rocking Goals 2015

Run this Year Smartly: A+

Still giving myself an A+ on this one.  I’m listening to my body and adjusting my pace to go with the summer heat and humidity.  I’m also hitting 700 miles this week for the year!!  I’m also still streaking safely and enjoying my one “mile” rest days.

Branch Out and Be Brave: A-

I wanted to overcome my fear of roller coasters when we visited Williamsburg last month, but I just couldn’t do it.  I did have a blast at the water park though.  I also signed up for a new race, A Brighter Path 10K.  It was a great race and it supported a charity dear to my heart.  I also found out that I had been accepted to be an ambassador for the the Asheville Marathon.  Out of a hundred applicants, I was so honored to be chosen to represent the race.

(Try to) Live in the Moment: A

We lived it up in Williamsburg and Water Country USA!  No schedule and just did what we want.  I also am currently living moment to moment at the beach.  We purposely made no plans so we could just enjoy the trip.  I do have a few races already on my schedule well into fall, but I’m leaving plenty of time open for fun.

Get Back to Cooking: A

Can you believe it?!  Thank you, Hello Fresh, for helping me earn an A.  It has been the best decision we’ve made to help us to eat healthier, cook at home and to actually make cooking together a part of our lives. It’s a win for us!

Find Another Love: C

I am back to taking weekly BodyPump classes and I will put together an occasional at home WOD, but other than that, nothing else has been as fun or something that I actually want to put effort or time into.  Still not sure what the other “love” might be…maybe it’s not something I need to do physically.  I do love some puzzling! Maybe that’s it, mental exercise vs something else physical.  Hmmm….

How are you doing on your goals?  What is going really well?  Anything need a little more attention?

Looking for more running-related posts:

Go be awesome! 🙂

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Training Tips for Challenge Races

The recent increase in the number challenge type races (multiple races over several days) means that runners have even more options for lots of miles and lots of medals. It can be not only a rewarding experience but also tough if you haven’t prepared well during your training. I’ve completed several different race Challenges. All of the events I have run included a half and some other combination of 5K, 8K, 10K either the day before or right after. My longest distance challenge was Gasparilla which included all 4 distances over two days: the 5K and 10K on Saturday and half and 8K on Sunday.

Here are some tips for training for and reasons to run a challenge race. Hopefully these will help you when deciding if a Challenge race is for you.

Back to Back Long Runs

These are a must!! You have to learn how to run on tired legs. I chose to run distances similar to what I would be facing in the race. For Gasparilla that meant we started at 5 miles on Saturday and 6 on Sunday and worked our way up to 10 on Saturday and 16 on Sunday.  For most Challenges where you may have a 5K followed by a half, you may not need to do that. I found I was prepared to run a 5K/half challenge with just my normal half training plan. For anything over a 5K as one of the two race, I would recommend running back to back longs.

Slow it Down

For us, it was all about completing the mileage. There was no talk of racing any of them. We wanted to find a pace that we could finish all the races in the time limits we needed to in order to receive the challenge medal. The only time crunch was finishing the half under 3:00. The rest of the races, there was no time pressure. Some people run them differently. They want to race them. Plan your training accordingly.  For some of the 5K/half challenges, we’ve picked one of the two races to actually race.

Time To Train

With most challenge race training, the number of days that you run will increase. The back to back long runs are going to have you running and away from from family on weekends more than if you were training for just a half by itself. But, most challenge race training is no different than training for a marathon.

Marathon?

Speaking of a marathon… Depending on what kind of challenge race you choose, the training can be good practice for if (or when) you run a marathon. Lots of runners like to try out higher distances slowly and a challenge race is a great way to bridge the gap from a half to a marathon. Same can be true for Dopey (a bucket list race for me) from a marathon to an ultra distance.

They are FUN!!

The theming around lots of the challenge races is super fun!! Most offer extra medals and incentives for finishing all of the races. The Double Dare medal for completing the Flying Pirate half and First in Flight 5K is awesome!! We received a finisher’s jacket for Gasparilla.  There is also a lot of camaraderie among challenge runners during the races. Usually challenge runners have different bibs, so it’s easy to look around and connect with other runners.medalpic

If you are interested in running a challenge race, here are some of the ones we’ve found so far.  If you know of others, please share!!  We are always looking for a new race challenge!

Challenge Races

I’m only listing the some of the races on the East coast due to where I live.  I’m sure there are great challenge races on the West Coast; I’m just not as familiar with them.

The mac daddy race: Dopey (marathon, half, 10k and 5K over 4 days)

The bit tamer, Goofy (marathon and half)

Flying Pig 3 Way (5K, 10K, half) or 4 Way (5K, 10K, marathon)

Double Dare Challenge (5K and Flying Pirate half)

OBX Marathon challenges (3 to choose from: 5K/half, 8K/half, 8K/Marathon)

Shell Yeah Challenge (5K and Crawlin’ Crab half)

Shamrock Marathon Challenges (Dolphin: 8K and half or Whale: 8K and Marathon)  For speedy folks: King Neptune (8k with half and marathon)

April Fools Half Challenges (Fool: 7K and half or Jester: 11K and half)

Runner’s World Half Marathon Festival (The Hat Trick: 5K, 10K and half or Five & Dime: 5K and 10K)

Gasparilla Distance Classic (Mich Ultra Challenge: 5K, 15K, half and 8K Mich Ultra Amber: 5K, 15K and half or Mich Ultra Lime Cactus: 15K and 8K

Mainly Marathons (back to back half marathons or full, 5 to 7 days, multi-state)

Have you ever completed a challenge race before?  Any suggestions or tips to share?

Looking for more running-related posts:

Go be awesome! 🙂

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Weekly Rundown

Raise your hand if this heat and humidity is kicking your booty too! Goodness gracious! We have been in the mid to upper 90’s for a week now and enough is enough already. It’s miserable! Each run I feel soggish and tired. I’m having trouble even truing to rehydrate because all I do is sweat. It’s been a tough week. Hopefully all this running in it will help when I start marathon training in a few weeks. Acclimation is over rated. Ha! weeklyrundownlogo

Fitness

Monday – I had planned to go to BodyPump but school was crazy busy and I ended up leaving late so I had to miss it. I did get my mile in for my run streak.

Tuesday – A group of us met to run with our friend, Kay’s running group. We had a decent 4 mile run, mostly in the shade. Thankfully! Kay provided everyone with some freezy pops!! Perfect post run treat!

Wednesday – I met Christie to run early. My goal was to get in 4, maybe 5 miles. Ended up feeling decent and ran 6.

Thursday – A group of us met to run 3 miles before we went to our local baseball team, Greensboro Grasshoppers. It was so wickedly hot that we all sweated profusely all night. Tough run!

Friday – one mile

Saturday – We planned to run 8-8.5 miles but we ended up doing 9. The map I used from my Garmin for this route said 8.68. Not sure why it was 9 miles this time. Either way, it was a decent run given the temperature and dew point.  (72 degrees and 69 degree dew point).

Sunday – Christine and I met to run some recovery miles. We got 4 miles in which was great!!

Weekly Miles: 28.33

2015 Year To Date Miles: 669.13 towards 1500

Meals

Our cooking was all over the place this week. I’m blaming the heat. None lf us were really hungry for dinner and we ended up piecing meals together.

We did cook the Skewered Shrimp with pineapple and avocado salsa. It was my favorite Hello Fresh meal yet. We’re going to recreate it at the beach! Outstanding! hellofreshjune15

Other “meals”:

  • Hummus and Triscuits
  • Grilled cheese sandwich on rye
  • Grilled chicken sandwich at the baseball game
  • Hot wings post game

How did your week go? Is the heat bearable where you are? If so, I’m jealous! 

Are you making goals and looking back at your week too?  Head over to The Weekly Chase hosted by Molly and Mindy and see what other people are sharing about their weekly goals and accomplishments.

Go be awesome! 🙂

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Saturday Morning Motivation

Happy Saturday to you all!!

Hope every managed to have a great week and that you are kicking off the weekend right!
For those of us who are headed out for our long runs, here is a little bit of motivation to get you out the door and on your way!

It’s from Runner’s World. quote

Make your Saturday long run one of your favorite parts of your day!  Just enjoy the run.  Let your thoughts wander.  Let the stress of the week go!  It’s your time, your space.  Your road!  Just be.

Go be awesome! 🙂

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Weekly Rundown

With a lot going on this week, I thought it was a perfect time to lower my miles and just enjoy the week instead of stressing out how I was going to fit everything in.  It worked out perfectly and I felt well rested going into my race on Saturday.

weeklyrundownlogoFitness

Monday – one mile and a really great BodyPump class.  I went up in my chest and squat weights too!

Tuesday – 4 miles with Cara.  We took a lot of walk breaks as needed.  Temps were in the upper 80’s and humid when we met to run after work.

Wednesday – 4 miles with Cara.  Even though it was hotter, we ran more than we did the day before and reversed our route from Tuesday.  We hit the local parks both days where the shade was plentiful!

Thursday – one mile and Mumford and Sons concert with the family.  Top 5 concert I’ve ever been to!  They were amazingly good and the concert was awesome!

Friday – one mile.  I had hoped I’d want to run more, but with a late night and early morning, my couch was calling my name more than the road.

Saturday – A Brighter Path 10K.  (race recap soon)

Sunday – Race the Bar 8K (race recap soon too)

Total Weekly Miles: 22.28

2015 YTD Miles: 640.28 on my way to 1500

Meals

We cooked some great meals this week.  We’re rocking it in the kitchen! hellofreshjune8

  • Pan-seared Salmon with honeydew and cucumber relish and sweet potato rounds
  • Charred Zucchini and Bean Quesadillas
  • Prosciutto wrapped Chicken with Garlic Spinach and Tomatoes

Other food:

  • Hot Italian Sausage with peppers and onions Sandwich at the concert (so good!!)
  • Mushroom and Onion Pizza

How did your week go?  Run any races this past weekend?  How’d they go? 

Are you making goals and looking back at your week too?  Head over to The Weekly Chase hosted by Molly and Mindy and see what other people are sharing about their weekly goals and accomplishments.

Go be awesome! 🙂

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Weekly Fitness and Meal Plan

Happy Sunday to you all!  Hope that you are enjoying your weekend.  We’ve had a super relaxing weekend and we are off to have our family photos done today and hopefully, I’ll get in a late afternoon run too.

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Fitness

Monday – one mile and BodyPump

Tuesday – 4 miles

Wednesday – 4 miles

Thursday – 1 mile Mumford and Sons concert!!!

Friday – 3 miles easy

Saturday – 6-8 miles

Sunday – Race the Bar Lindley Park 8K

Total miles: 24-26 miles

Meal Plan

We have another super week of meals from Hello Fresh!  Here’s what we picked this week!

 

  • Prosciutto-Wrapped Chicken Saltimbocca
  • Pan-Seared Salmon
  • Zucchini and Black Bean Quesadillas
  • Mediterranean Chicken Salad
  • Quick Marinated Steak
  • Shrimp Skewers

What’s on your fitness and meal plan this week?  Anything exciting?

Check out other bloggers’ Fitness and Meal Plans every Sunday at Mommy Run Fast and Fitness, Health and Happiness.

Go be awesome! 🙂

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Thinking Out Loud Thursday

Hi y’all!  Another blogging break due to too much on my plate and something unfortunately had to give.  All of the too much has been good stuff, but I still was hoping to at least get a post in earlier than today.  Such is life and it’s all good!

It’s finally Thursday so that means I’m Thinking Out Loud!

Thinking-Out-LoudSo to catch up on everything, we had an awesome time in Williamsburg this past weekend.  We hung out at Busch Gardens on Saturday and hit the Water Country USA on Sunday.  I have to say that I really enjoyed the water park a lot.  Usually I can kind of take it or leave it, but we had a blast.  It also helped that we didn’t have to wait in super long lines since we were there when it opened.  Busch Gardens is always a fun time!  I love just walking around, riding some rides and with the Food and Wine Festival going on, we sampled a lot of good food throughout the day.  I can’t wait to go again for a long weekend this summer!v4EDhqf6MrsnCRw5hUjUBThnuOWC_v5pR5T9QkOeaw8

Katie, Nathan and I ran while we were there Saturday morning.  Katie got a route suggestion from a friend that took us out along this really great trail.  We enjoyed the route even though it was pretty hilly.  The only BIG draw back…horseflies!  Goodness gracious!  We were swarmed by them the ENTIRE run.  I finally said enough and took of my tank just to use it as a fly swatter.  Imagine that sight?!  Me running in my sports bra, swatting flies for 6 miles.  It was a sight to see.  Thankfully I only had a few bites, which now itch like crazy.  I’m grateful I didn’t know a soul there or I would have never run in just a sports bra.  Luckily our route on Sunday was uneventful except for stopping to pet the cutest little dog.  My run Saturday was for the Bad Ass Runner Virtual 5 mile race.  I didn’t “race” it but ran it as my long run.  I earned that medal for sure!o8YiEt3RRZ0qq57_iKssXQpPN3u9hFmhdY8sJsKrQoQ

The rest of the week has been a blur.  Between school, testing and finishing up the year, I’m in school overload.  I feel stressed and I swear I do twice as much work in late May and June.  I’m just counting down the days and trying to stay afloat.  Everything will get done when it gets done, but my to-do list keeps growing and growing.  Only 9 days left and summer is here!

National Running Day was yesterday and my friend, Andrea and I put together a run for our friends from Rita’s Italian Ice.  It’s been hot and sunny for days leading up to yesterday, but we had drizzle and clouds and cool temps.  Not exactly Italian Ice eating weather!  But it was perfect running weather!  We all felt great and talked about how easy it was to run in 60 degree temps vs the high 80’s we’ve been having already.  A local race company joined us and had some giveaway for goodies and a free race entry.  I also ran my 600th mile of the year on that run, moving closer to my goal of 1500 miles this year.   keWl9IFY3oRi03wTf3-TrIPRaGSq2axCSrFnmembzckFaYS2VqtZnhUYi_0WK4Gm74Sdq92T2dBIaILeDrYOAc

See what other people are thinking about too for Thinking Out Loud Thursday hosted by Running With Spoons.

Go be awesome! 🙂

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