Marathon Day Survival Guide...18 Race Day Tips

I'm not quite sure why I think I'm qualified to write a post on how to survive marathon day. I've only run ONE marathon in my life, and that was nearly SEVEN years ago! My SECOND marathon EVER is in two short days. Yikes! I have, however, run a handful of shorter-distance races since that awful first marathon, and I have learned a thing or two that I wish I'd known before-hand. It's still hard for me to believe that I started out my racing addiction with a full 26.2-miler. Not a 5K, not a 10K, not even a half-marathon (which I just learned should actually be called a Pikermi)! A full marathon! I was dumb. And not prepared. And slow. So hopefully these tips will come in handy for me this Saturday. If I live to tell about it, I'll let you know!

1. SKIP THE PASTA PARTY. Yes...your body needs carbs. But you don't need to load up on them ALL. AT. ONCE. I'm actually sort of already in carb-loading mode. I'm loading up on fruits, veggies, whole grains, etc. I'm trying to limit refined sugar (I finally had to throw away my son's left-over birthday cake...I couldn't stop myself!). I actually plan on eating a bigger meal for lunch on Friday, so I don't overdo it Friday night. Stomach issues are not what I want during the race. I've never had issues, but my husband sure has. Code brown=not fun (unless you're going for the best story...then go ahead and order a spicy burrito the night before!)
2. DON'T DO ANYTHING NEW. This one is kind of hard for me, because my training hasn't been consistent! I don't eat the same things each time I run, I don't wear the same things each time, etc. And I actually just bought a new pair of Newton Running Shoes a few weeks ago. These shoes require time to adapt...and I haven't had much time. My husband might have to bring my old ones just in case I need a quick change. If I were following my own advice, however, I would stick with a routine. I don't plan on this marathon being my last, so hopefully I'll be able to develop a better routine that works for me. My longest training run (20-miles) was actually my best. I'd already done Zumba for an hour in the morning, and 90-minutes the night before. I was STARVING. Before the run, I went to Jamba Juice for a Peanut Butter Moo'd smoothie, then stopped at Subway for a turkey sandwich on wheat, then ate a slice of leftover pizza. I don't think I'll be able to get all of that in the morning of the race, but my body won't already be as depleted as it has been on a typical Saturday morning during training. But enough rambling...find what works for you WHILE you train, and stick with it on race day. Don't use marathon morning as a time to try all the goodies in your little swag bag. That said.....
3. EAT FIRST THING IN THE MORNING. Most of us don't normally eat breakfast at 4:00 am, but most of us don't run 26.2 miles starting at 7:00 am either. Whatever you do, DON'T SKIP BREAKFAST! If you go to bed at 9:00 pm (wishful thinking for me), and the race starts at 7:00 am, that's 10 hours. In that time, your liver glycogen (stored carbohydrate) gets depleted. Eat a simple, high-carb breakfast. Bananas, bagels, energy bars, and smoothies are good picks. I'm also planning on eating a handful of chia seeds before the race starts.
4. CAFFEINE UP! Some researchers at Yale did a caffeine-endurance study. The exercisers on caffeine had higher levels of beta-endorphins and a lower perceived effort. Sounds good to me! Lots of GUs and other gels now contain caffeine (my favorite is GU with roctane). Or you can even take caffeine tablets. If you want to be scientific about it, you can take tablets 60 to 90 minutes before the race at a dose of 3 mg per pound of your body weight. That's a bit too complicated for me. I'm not a coffee drinker, and not a soda drinker. But on race day, bring on the caffeinated GU!
5. DON'T OVERDRESS! You may be cold at the start line, but you'll most likely be hot before you know it! Check the weather forecast several times and plan accordingly. I'm planning on making a trip to Deseret Industries (a local thrift store) tomorrow to find a throw-away zip-up jacket. I'll wear it at the start, and will ditch it within the first few miles. Most races donate tossed clothing to charities. It's worth $5 to me to not have to worry about retrieving it later, or taking it off sooner than I want to. When you're running, it will generally feel about 10 degrees warmer than it is, and temperatures will rise as the race progresses. If you overdress, not only are you carrying extra weight, you'll also sweat more than you want which increases the risk of dehydration.
6. AVOID CHAFFING LIKE THE PLAGUE! Body glide is a runner's best friend. Put it EVERYWHERE! Armpits, toes, neck, thighs. I have some nice scars to show from not following this advice. A chest strap (from my beloved heart rate monitor) worn for 26.2 miles can do some serious damage. So can the rubbing together of inner thighs. I'm no longer a big fan of running skirts for this reason :) And my husband will never again run without nip guards (or Band Aids). I've yet to get the blood stains out of his bloody-nipple marathon shirt. Ouch. (Side note: body glide also works great for wearing high heels!)
7. WEAR SUNSCREEN. Got it? Sadly, I neglect this advice far too often. I love me some sun-kissed skin. But lobster skin? Not so much.
8. STEADY DOES IT. It's so hard not to run faster than you should at the start line. You're nervous, you're excited, you want to beat that skinny girl in the yellow shorts over there. But 26.2 miles is a LOOOOOONG way to run! If you go too hard at the beginning, you'll slow WAY down at the end. This is one of the most important marathon strategies. EVEN. PACE. RUNNING. At the beginning, you may feel as if you're holding back, but it will feel great when you're passing people later on.
9. PLAY MENTAL GAMES. This one is huge for me. I try not to EVER think about the full distance in front of me. I take it little chunks at a time. Make it to mile 5. Then to mile 10. Then to mile 15. If I only have to do 5 miles at a time, I can do it. If I have to do 26.2, there's no way! Part of the reason my 20-miler was so great was that my sister-in-law and I ran around the Olympic Oval track. Sounds like torture, right? I actually loved it because we knew that 11 laps equaled 3 miles. So I took the run 11 laps at a time. We only had to do that 6 1/2 times. Much easier to make it 11 laps 6.5 times than to count 73 laps. Run your marathon in bite-sized chunks. Towards the end when you've hit your wall, don't think about the 6 miles you have left. Take it one mile-marker at a time. I promise the end will come quicker this way.
10. LEAVE THE HYDRATION PACK HOME. They're great for training, but most races have plenty of aid stations with water, Gatorade, GU, and even fruit. Don't weigh yourself down more than necessary on race day. It'll only slow you down.
11. DRESS YOURSELF FROM HEAD-TO-TOE THE NIGHT BEFORE. Lay all your clothes out the night before, starting with the top of your head to the bottom of your feet. Like to wear sunglasses while you run? Set 'em out. Don't want to search for a sock in the bottom of a suitcase at 4:30 am when you have a 5:00 bus to catch? Lay both socks out. If you're traveling to your race, dress yourself before packing your suitcase. What a nightmare it would be to realize on race-day morning that you didn't pack a sports bra. Yikes!
12. SET SEVERAL ALARMS. I recently started teaching a 5:45 am Cycle class, and am picking up an every-other-week 5:00 am Zumba class. The night before teaching, I set the alarm on my phone, make my husband set his phone alarm, and we set the real alarm clock as a back-up. Worse than sleeping in for a waiting-group-fitness-class would be sleeping in and missing the marathon bus that you've spent MONTHS preparing to get on.
13. DON'T STRESS THE WARM UP. You can warm your legs up a bit before the race, but you'll want to conserve as much energy as you can. If you're trying to get a certain finishing time, you may want to warm up a bit. If your goal, however, is just to finish, you have plenty of time to get those legs warm!
14. AVOID THE RUNNING BUDDY. As much as I enjoy running with a good friend, I'm too competitive to have a running partner on race day. For one thing, if they're faster than me, I'll kill myself to keep up (and will end up crashing during the second half). If they're slower than me, I'll feel super awkward telling them that I'm going to go on ahead. There will be plenty of runners around you during the race...you won't feel alone! Listen to some good tunes to motivate you up the hills, and if you need someone to talk to, strike up a conversation with a nearby runner for a few minutes while your pace remains the same.
15. HAVE A DRY SHIRT AT THE FINISH LINE. After a race, I don't feel like I want to rush and take a shower right that second, but I do feel like I want my sweaty shirt and shoes off. Make sure you recruit some cheerleaders to meet you at the finish line. My 5-year old has been given the important job of screaming for mommy to sprint to the end, and then promptly handing over a dry shirt, some chapstick, and some flip flops.
16. DON'T STRESS TOO MUCH ABOUT SLEEP THE NIGHT BEFORE. The week before? Yes...stress about that. (I write as I sit here typing at 12 am). But don't worry too much that you're not getting a ton of sleep the night before. You can make up for it later. For me, stressing about no sleep usually makes me sleep worse! You'll be fine.
17. HAVE A DESIGNATED MEETING SPOT AFTER THE RACE. As a runner, you may not be too worried about meeting up with your friends and family after the race. But as the one who's usually dragging my kids around as we search for my husband after he crosses the finish line, trust me. Knowing where he's going to find me would make life a whole lot easier. Finish lines are CROWDED. Pick a tree. Pick a corner. Just pick a spot for your party to wait for you while you relish in the post-race pampering. Then they won't wander around for an hour trying to find you. They'll just wait.
18. ENJOY THE JOURNEY. Take it all in. You are part of an ELITE group. A very small percentage of the world's population can say they've run a marathon (or any race for that matter). Run proud. Don't be hard on yourself if you don't run as fast as you'd like. Fast or slow, short or long, crossing a finish line is a big accomplishment! And trust me--getting to the finish line is going to hurt! But you didn't sign up for this thinking it was going to be easy! The reasons are much deeper than physical, and you've worked hard to get to this point. You're going to have to work hard to finish. But it's time to enjoy every moment!

Any race day secrets you live by? Fill me in...I'm taking all the advice I can get! Wish me luck!

Let the Marathon Training Begin!!!

Alright FitMePeeps! I'm getting a little tired of reading my old posts that begin with an apology for being away so long, so here I am saying that I. AM. BACK.

Before I officially start my long-windedness, however, I have to thank so many of you for your thoughts and concern for my sweet nephew, Baby Jack. The last time I posted, he was still in the hospital after his second surgery for Duodenal Atresia. Now he is home, he is gaining weight, and is doing great!!! Life is somewhat getting back to normal (is it ever normal?) for my family. Yay! If you want the full story of his traumatic beginnings, my sister is posting the details on her blog.

As for me, exciting things are happening in the fitness department! First of all, I am now an official Zumba instructor! I spent three years as a Cheerleader in High School, and when I graduated, I thought I left my booty-shaking ability behind. I guess it was just tucked away for future use, because I'm now spending some time three days a week with other women, teaching them the pure joy of shaking up a sweat! I don't consider this my "workout" per say (although the calorie burn is notably high), I consider this my fun break. Haven't Zumba'd before? Try it...you'll love it! And if you don't love it the first time, try it three more times...the more you Zumba, the more you love it!

As for eating meat, I'm still not (well...occasionally I am...but mostly not). In March, it will have been a year since I read The China Study. I have to say, I haven't had a hard time transitioning to a flexitarian lifestyle. BUT planning meals has been a bit of a challenge. My husband's biggest complaint with most of my experiments is that they're lacking in flavor. A few awesome blogs have helped lately, however! I would consider making these recipes even if I wasn't trying to limit animal protein! My favorite go-to-blog is now VeganYumYum. I even bought her cook book...her stuff is thatgood! (It helps that she's a great food photographer!) Another great (non-vegetarian) blog my friend told me about last week is Skinny Taste. For those of you Weight Watchers people, this blog is for you! With each recipe, she gives you the old points, and the new (points+) points! Yay for yummy, healthy, family friendly recipes!

A few months ago, I was featured on this post as one of 40 websites to motivate you to get healthy. I was classified in the "weight loss" blogs category with the description: "This blogger nearly serves as your personal cheerleader for getting and staying in shape..." Hopefully I'm thenon-annoying cheerleader type. Actually...I blog to motivate myself with the hopes that someone else will also find some inspiration! Yay team!

And speaking of inspiration, I need some quick! I am signed up to run the Ogden Marathon on May 21, 2011! So guess what that means?!?! My 16-week training schedule starts TOMORROW! Yikes! Actually...I'm really excited about it! I've been pretty nervous about this race, so I've been sort of "pre-training" all winter long. I'm up to 11-miles for my long runs, and I have to say that running has helped more than anything with the post-baby weight this time around! I never completely lost all my baby weight with #2, but am happy to say that third time's a charm!

And although I'm completely jealous of my husband's ability to wake up one day and just run a marathon, I'm definitely not following his example! A few months ago, I found a training schedule on the Boston Marathon's page, which I cannot for the life of me find again! Luckily, I programmed the ENTIRE SCHEDULE onto my phone's calendar so I'm going to stick to that plan as much as possible. However, if you're looking for a good training program, check this oneout. When selecting a marathon training program, you need to figure out what your goal is. Are you just trying to finish? Are you trying to improve your time? Are you trying to qualify for the Boston Marathon? (Eventually my goal...it's been over 6 years since my last marathon so while I'm trying to get a good time with this one, I'm not sure whether it will be that good). I don't think the program you choose is as important as just making sure you remember that 26.2 miles takes a long time to DRIVE! You're going to be RUNNING it! In order to run 26.2 miles, you need to run. Period. However, don't let yourself get so stressed out about running that you don't also plan adequate rest! Your body adapts to physical training during REST! For me, Sundays will be my guilt-free day of rest!

For other marathon training advice, check this out!

If any of you are training for a Spring Marathon, and want to follow along, here's my (somewhat brutal) plan for this week...with a disclaimer! Life is crazy, so as with everything, nothing ever goes completely as planned. If I miss a day (or two or three), I'm not going to stress about it! I'll do the best I can. A day missed is a day missed...I won't try to make up for it! That said, I'm going to try my darndest to do the following:

MONDAY: Interval (6 to 10 miles), 2 x (3 x 800 m) at 10K pace, 90 seconds recovery, 5 minutes recovery between sets. (+ Zumba)

TUESDAY: Distance--4 to 6 miles (+ Zumba)

WEDNESDAY: Tempo--4 to 6 miles (+ Body Pump)

THURSDAY: Distance--7 to 8 miles

FRIDAY: MLR--12 to 14 miles, steady, easy paced

SATURDAY: Long Distance--15 to 18 miles, steady, easy paced (+ Zumba)

Interval runs: Not an all-out sprint! The intervals should be run at a pace somewhere between your 10K pace and goal marathon pace. Mondays will be my interval days!

Distance runs: Your typical daily run...the most flexible in terms of distance and pace! Listen to your body, and run what "feels good."

Tempo runs: Try your best to simulate your marathon pace.

MLR: stands for "medium long run." This week, the difference between the MLR and the long distance run isn't much, but as the weeks go by, 12 miles really will just be medium!

Long Distance: Possibly the most important component of a marathon training plan! However, if done too long, too often, or too hard, it can also cause the most damage. I plan on running my long runs considerably slower than I hope to run on race day!

Cross Train: I teach Zumba 3 times a week, plan on hitting up Body Pump at the gym every Wednesday, and possibly a weekly Spin class.

Phew...it's going to be a crazy 4 months! If nothing else, my goal is to stand at the marathon starting line knowing that I've put in the work, and that I'm prepared. "If ye are prepared, ye shall not fear," right? Come on legs and feet, here we go....

Born To Run Review

It doesn't happen often, but today I feel amazingly enlightened. Two nights ago, I finished reading Born To Run by Christopher McDougall. The only reason I won't tell all of you to RUN out and buy it right away is because the language in the book is terrible! But the insights into the human body and our running potential were amazing! McDougall told an incredible story describing his journey leading up to a fifty-mile footrace in the Copper Canyons between arguably the best runners in the world. But thrown in with the story line were incredible discoveries on the human body, and the fact that quite literally, we were born to run.

Running is actually right at the heart of what it means to be human. Among other insights I gleaned from this book, here are a few thoughts:

• The rate of running injuries has actually increased with the existence of more expensive, cushier running shoes. Our feet are looking for stability, and the more padding we land on, the harder we land (in search for the solid ground). The more expensive the running shoe, the higher the rate of injury! Who tells us to buy new shoes every 300 miles? (Besides the fact that I've said that before...ahem) THE COMPANIES SELLING RUNNING SHOES! Worn out shoes may actually be BETTER!
• Some of the best college teams train barefoot! Imagine your one-year old is running out into a street, and you are standing in the driveway barefoot. How you would sprint after your child with your bare feet is probably exactly how you should be running with shoes on! Light on your feet, toes striking the ground first. (Have any of you tried the Vibram Five Fingers? I'd love to get my hands on a pair...the bare footing alternative!)
• Other animals get in one breath per stride. When they reach their limit, they literally have to stop to pant and catch their breath. Humans can breathe multiple times per stride. We sweat to cool off, and we can continue running as we "rest." Because of this, our ancestors outlived the bigger, stronger neanderthals. They could literally RUN an animal down, and women were just as involved as men in the hunt! (Pregnant on the hunt? No problem...just squat on the side of the trail, pop that baby out, and continue tracking the animals). A typical hunt could last 4-5 hours...very similar to the time it takes most people to run a marathon today. Coincidence?
• The best way to eat when training for a big run is to eat like a poor person! Recipes I'm dying to try after reading the book (Pinole and Iskiate--the Chia drink) can be found here!
• Running should be sheer joy! It is, after all, the very essence of what it means to be human. Running should make you not only healthier, but happier, and a better person overall.
• Running is the only sport in which males and females can participate together, and compete on almost equal levels. It's also the only sport we can actually get better at as we age...returning to our 19-year-old pace at the age of 64.

I drove my husband crazy as I read this book with all the insights I had to share with him every five seconds. He was pretty disheartened at the fact that our expensive running shoes could actually be hurting us, but also happy to know that if done right, running should not be painful at all.

As for my personal application of what I read, I've tried two things so far:

1. I ran on the treadmill yesterday, and outside with my husband (and the jogging stroller) this morning. Each time, I focused on landing on my toes rather than my heels, and actually letting my toes spread as I landed instead of just relying on the shoes to take the impact. Result? I'm sure I still have work to do. My calves are super sore, but my knees (which have been bothering me lately) didn't hurt a bit! Maybe one of these days I'll brave a barefoot run on soft grass, but not until it's warm.
2. This deserves it's own post, but I have one 3-year old, super defiant boy. I decided to take my kids to a local park this afternoon next to the trail my husband and I like to run on. Part of the trail circles the park. It's too cold and wet to play at the park, but we went there just for a run. My 3-year old literally ran around the track eight times. He probably ran close to two miles. And the expression on his face the whole time? PURE JOY! He loved the thrill of running as fast as his little legs would carry him. We came home, he was extremely AGREEABLE, took an awesome nap, and has been happy ever since. I don't know if running is the ultimate solution, but it can't hurt. So for my strong-willed child's sake, running around the park is now on the daily agenda. And as I watch him, I'm going to learn.

Running shouldn't only be the means to an end, but an experience. It should allow you to connect with your body, feel air on your face, connect with others, and feel the ultimate joy of what it means to be human.

YAY for running!

Why I Love Races

Tomorrow morning I am running in the 3rd annual memorial 5K for my husband's grandpa who passed away in 2006. It is just a family 5K that family members can run/walk each year to kick off the family reunion festivities. Best part: it's free, and still gives you that good-amazing-end-of-the-race-finish-line feeling. Can't wait.

I was reflecting the other day on just how much money my husband and I have spent on running races over the years. This year alone has cost us several hundred dollars (not including gas and hotel costs for the out-of-town ones.) But honestly, it's money that I wouldn't want to spend on anything else. I LOVE races. I'll tell you why:

1. Races give me a reason to run. It's a lot easier to get out and run long distances when I know that I'm working towards something. (i.e. working towards not collapsing on the course!)
2. Races are a concrete way to track my running progress.
3. Race-day endorphins are addicting!
4. Crossing the finish line--no matter how long the race--puts me on a high for days!
5. Being a runner in a race is a lot more fun than being a spectator!
6. I love being surrounded by hundreds of other runners headed for the same finish line!
7. I. Love. Running.
8. Lots of people don't care about it, but I love the special shirt I get just for running the race!
9. I love finish line treats!
10. I love the finisher medal.
11. I love feeling like I actually accomplished what I set out to do.
12. I love seeing my cute family at the end!
13. Finish lines ALWAYS make me cry.

After the 5K tomorrow, I have one last race to finish the season. My husband and I (along with 10 others) are running in the Las Vegas Ragnar Relay. I can't wait!

If you've never run a race, start with a 5K. You just might cross the finish line and go sign up for a marathon!

Have you ever run a race? Are you addicted, or did you swear off running forever?

For more fit-me-running tips, go here!

5 unconventional fitness tips

Thanks to Evelyn for directing my attention to a few crazy, somewhat unconventional fitness tips. Here are a few:

1. Don't exercise with your BFF. I actually agree with this one. If a friend gets you to the gym, that's great. But don't sit and chat! You will work out at a much lower intensity. A great solution? Group fitness. You're there together, but you're doing the work out at your own level of intensity!
2. Wear RED! I've never heard this one. Supposedly the colors red and orange cause certain light waves to enter the eye. They convert to electrical impulses in the brain, which increase body temperature temperature, energy levels, and appetite (does that mean that red makes you hungrier, too? There's a new diet for you...the NO RED diet...except when working out!) So you'll be able to work out longer (and harder) if you wear red! Anyone want to test the theory?
3. Drink pickle and pineapple juices to help with recovery! It makes sense, but gross! Pickle juice? I guess the salt and vinegar in pickle juice help muscles recover from sodium loss and decrease cramping. Isn't that what gatorade is for? Pineapple juice (which I'm much more willing to try) can also reduce post-workout inflammation. Enzymes found in pineapple juice help with lactic acid buildup in the muscles. Interesting.
4. Run barefoot. I'm not going to promote this one. Don't do it. I'm all about GOOD RUNNING SHOES. Shoes can take the broken glass. My feet? Not so much.
5. Shout empowering affirmations while you workout. I would love to walk into a gym to hear the members chanting, "I. AM. STRONG. NOW!" with each repetition. IntenSati is a fitness program which means "moving meditation." The idea is to use the mind, and more importantly, the voice to intensify workouts. While jumping, lunging, whatever, you repeat a single statement such as "I. CAN. DO. THIS." IntenSati creator Patricia Moreno says, "The repetition of a single statement moves you into a state of focused awareness." She claims these motivational chants boost emotional strength, increase self-confidence, and distract participants from feeling fatigued, which increases the effectiveness of their workouts. I like it. Try it!

For the wisdom behind these unconventional ideas, and more, click here.

What do you think? Are you willing to wear red and drink pickle juice to improve your workout? What other strange workout rituals have you heard of (or practice)?

MY PEANUT BUTTER OBSESSION (with a freebie)

I love peanut butter!
Let me count the ways.
I honestly eat it
every. single. darn. day.
Unlike other condiments,
spread it on as you please.
Hold the mayo. Hold the ketchup.
But not the PB!
When I'm pregnant,
can't resist it. It's the one thing I crave.
I go through it like water.
Addicted? It's my fave.
What about when I'm training
for a long, long, long run?
Forget gu! Me want sandwich!
PB & J gets it done!
Full of protein, good fats, vitamins B3 & E,
Not to mention loads of fiber. That alone pleases me!
Magnesium, folate,
antioxidants, time to say it...woo hoo!
Guilt-free pleasure full 'o flavor.
I really heart it. Do you?
High in fat, so yes...
moderation is best.
A little goes a long way.
I eat too much, I'll attest.
Have to say, I have tried
ev'ry brand in the store.
A PB connoisseur.
An expert. Hard core!
I always go for "all-natural,"
don't like the trans fat
in hydrogenated oil.
'Nuff said about that!
As for brands, have some thoughts.
Don't mind if I share!
Adams Natural PB?
Not my favorite out there.
The taste? Sure...it's fine.
It just ends up real dry.
By the end, hard to spread.
Nope, just doesn't fly.
Skippy natural? Love the taste.
Prob'ly cuz they add sugar!
On that count alone,
have to pass, sugar boogars!
Kirkland brand found at Costco
is actually one of the best
It's organic, spreads great,
tastes superb, passed my test!
But my number one favorite
(let the drum roll begin)
is the Smart Balance Peanut Butter!
It win-win-win-wins!
Besides spreading well, being natural,
tasting great,
Omega 3's have me screaming,
Yep! They raise my heart rate!
Love this PB so much,
with you, want to share!
TO THE WINNER, I will send
a FREE 16 oz. jar!
To be entered,
all I need is a comment below.
A random number will be chosen.
Act now, don't be slow!
A winner I'll announce on Wednesday, March 11th.
"SPREAD" the word. Tell your friends!
Two extra entries I'll grant.
Leave a comment for one entry.
Link on your blog for two more!
Then add two more wee comments,
and I'll tally the score.
What would you do with P-Butter?
Eat with chocolate on a spoon?
Spread on celery? Eat in oatmeal?
Fill up a balloon?
Let us know in the comments.
I hope you all win!
LOVE, LOVE, LOVE Peanut Butter!
Sure makes my face grin!

Why I Love Running

ATTENTION RUNNERS AND WANNABE RUNNERS!!!!! My cute cousin, Tina is trying to put a team together for the Wasatch Back Ragnar Relay race! I'm already signed up, but if Tina gets a team together (shhhh....don't tell my team), I might switch! It's a 178-mile party with 12 friends (from Ogden to Park City). Don't worry...if you're a novice OR an expert runner, this race is for you. Each person runs 3 legs of the journey...all varying distances. I've heard that this race, more than any other, is great because of the camaraderie. I'm also looking forward to the kid-free (although sleepless) weekend! If you're interested, leave a comment, or e-mail me (fitmepink at gmail dot com). We're serious...and we need willing runners!

Need more motivation? Here's why I love running.

I love running...

Because it feels good.

Because even when it doesn't feel good, it feels good
afterwards.

Because I love the sweat.

Because I love the hills.

Because the best showers are post-run showers.

Because my resting heart rate is now in the 50's.

Because it's taught me to push myself.

Because I can explore my limits.

Because I sleep better and deeper at night.

Because it keeps sickness away.

Because it reduces stress.

Because it fills me with positive emotions.

Because running to music feels like dancing.

Because it's the one thing I know I can accomplish in a day.

Because it makes me feel unconquerable.

Because I could probably outrun any attacker.

Because it brings me back to childhood.

Because of the sprint to the end.

Because my kids are watching and learning.

Because it is fun.

Because races are addicting.

Because early-morning runs allow me to see the sunrise.

Because it gives me freedom.

Because no other exercise compares.

Because it's ME time.

Because ornery mom becomes happy mom.

Because when I'm done, I feel like I can conquer the world.

Because I can.

How about you? Why do you love to run/walk/elliptical/etc? And anyone interested in the race?

Running Skirt Deal!

Several words come to mind when I think back to the pain I felt after completing my first marathon. OK...my ONLY marathon (so far). Among the list of unpleasant words? CHAFING! After the first half, I think I stopped to walk at every mile marker. And as I walked, I re-adjusted my rubbing-in-all-the-wrong-places shorts.

I'm currently training for the Ogden half-marathon, and the Wasatch Back. And guess what I'm thankful for? Running Skirts! Seriously...have you tried one? They DON'T ride up. DON'T creep up unwanted crevices. DON'T chafe. And they allow you to look cute and girly while working out!

If you're interested in trying one, the girls at http://www.runningskirts.com are offering OUR READERS a discount! (Check 'em out...they offer all kinds of stuff: running skirts, athletic skirts, golf skirts, maternity skirts, plus cute coordinating tops!)

Fit Me Readers can use the discount code "fitmepink" in the "checkout notes" section. You will be refunded the 15% discount amount following the checkout process. FITMEPINK - 15% Discount on any items! Woo hoo!

Burn a lot more fat in a lot less time! This week's workout: interval training.

How can you burn more fat in less time? INTERVAL TRAINING! This is a super popular training method for long-distance runners (known by the Swedish term: fartlek, which means "speed play"), but is a great way for anyone to burn a lot of fat FAST. And we are nothing if not all for saving time AND energy.

Basically, the idea is to work out at levels of HIGH speed and/or intensity interspersed with short intervals of recovery. So you bring the heart rate WAY up, then down a bit, then WAY up again, then down, etc. During the intense interval, you work out at your own personal maximum level. To the point where you could not possibly continue at that level any longer than the interval. You are breathless, anaerobic, etc. Someday I'll rant about my obsession with heart rate monitors. HIIT (High Intensity Interval Training) workouts are a time when I absolutely adore mine.

Interval training is a great way to boost your metabolism, burn fat, and reach your fitness goals! (Not to mention increase your threshold and VO2 Max). You can read a lot more about interval training here. If you're a cardio finatic, but feel like your workouts are losing their effectiveness, this workout is for you. The length and intensity of each interval can be adjusted to your own fitness level, and PRE (perceived rate of exertion).

Here's one of my favorite kick-my-booty on the treadmill interval workouts. Adjust the speed/incline/interval time to your own level.

0:00-6:00 Warm up, 3.5 mph, 5% incline (RPE: 3-5)
6:00-9:00: RUN! 7.0 mph, 5% incline (RPE: 9-10)
9:00-12:00: Walk 3.5-4.0 mph, 5% incline (RPE: 6-7)
12:00-30:00 Repeat minutes 6:00-12:00 three more times, alternating 3 minutes of sprinting on an incline with 3 minutes of walking on an incline (RPE:9-10 and RPE: 6-7)
30:00-33:00 Cool down, 3.5 mph, 0% (RPE: 3-5)

Music is ESSENTIAL for me during these crazy intervals. Three minutes is a long time to sprint on an incline, so listen to your body, and listen to some heart-pumping music to push you along! This workout can also be transferred to a stair-climber, stationary bike, rowing machine, outdoor running, etc.

Have fun!

Also, if there's anything specific you'd like us to discuss, send us a line at fitmepink@gmail.com, or as always give us a shout out in the comments!

How to run a marathon...and enjoy it!

Well, he did it. My husband completed his 8th marathon on Saturday, along with two of his brothers. This picture was taken after the race. They all look like they're trying really hard to smile. I've already established how much I love watching marathons.

This was the first race (as a spectator) that I didn't spend the whole thing driving madly along the course to find a spot to scream at Joe as he ran by. Instead, my friend Katie and I slept in. Well...sort of. Joe thought it would be a good idea (before leaving) at 4:30 am to put Mr. Ornery Pants back on the mattress he'd fallen off of. Which led to the awakening of the Angel Baby. Which led to a party in our room for the next hour before everyone finally settled down and went back to sleep.)

Katie and I did Turbo Jam, ate breakfast, then shoved 5 kids in her van to meet our husbands at the finish line. I felt slightly guilty for not being more supportive. Until I found out that if I had been somewhere along the course, Joe would've climbed in the car and suggested that we go home. Starting at mile 13.

So yes, my friends, Joe survived. But if he'd actually trained (5 weeks really doesn't count), he could've enjoyed the race...not just survived it!

So here are some tips for any of you considering running a marathon...or a half-marathon...or any race, for that matter. (Since I'm so experienced with ONE marathon under my belt...next time I'll follow my own advice)!

1. GET NEW SHOES! (I'm pretty sure Joe wore the same shoes in this race that he wore in his last half-marathon and full marathon. Maybe his lack of training is the reason they've lasted so long...he's definitely due for a new pair, though). As a general rule, replace your shoes every 300-500 miles, or every six months.
2. TRAIN FOR AT LEAST FOUR MONTHS leading up to the race.
3. RUN CONSISTENTLY FOR AT LEAST A YEAR BEFORE STARTING YOUR TRAINING PROGRAM.
4. RESPECT THE DISTANCE! 26.2 miles is a LOOOOONG way to run. Training is important. Long runs are crucial for physical and mental preparation! Joe ran 15 miles 2-weeks before the marathon. Several long runs (up to 20-milers) are necessary.
5. FOOD IS FUEL! What you eat while training will either slow you down or speed you up! Just because soda's available at work at your disposal doesn't mean you have to drink it!
6. CROSS TRAIN! To his credit, Joe frequently rides his bike to work. This definitely helped build his stamina and overall ability to even survive 26.2. Weight-lifting, cycling, dancing, and even Pilates and Yoga will help prepare your body for the race. Runners who do a lot of core work are better able to keep proper form throughout the race. Cross-training is also important at the first sign of injury while training. If injured, ride a bike until your body heals!
7. TAPER! Since Joe only ran for 5-weeks leading up to this marathon, he really didn't feel like he had time to ease up during the last 2 weeks pre-race. Tapering helps the body heal and recover so you can arrive at the starting line healthy, rested, and ready to run!

Watching runners cross the finish line is AMAZING! Joe crossed it 17 minutes slower than his best time. Assuming I'd missed him (because it was taking longer than normal), I left to look for him and missed his finish! I was so disappointed! Regardless of his lack of training, my husband is amazing! I don't want to sound at all disappointed in his performance...I'm so proud of him for running marathons over and over! I just wish he'd train a little better so that I wouldn't have to stress out so much while he's running thinking that he possibly might not make it!

As always, after watching a marathon, I've caught marathon fever. I'm thinking of running this marathon in April. Who's with me? (There's also a half-marathon). It's 7-months away...we start training in 3! Seriously, people!