What My Off-Season Actually Looks Like

We’re deep into the off-season around here, so I thought I would ‘normalize’ what the off-season looks like for me! I’m certainly NOT running all the miles, nor am I lounging on the couch everyday. I still love to be active, but those activities look different than when I am in the ‘thick’ of training for a race. I took 11 days off of running after my half last month and then I really started to crave a run, so I went out for a short 35 minute run. I wanted to wait until I was really wanting to run again and if that took me several weeks, I was totally OK with that. I think it’s just as important to give your mind a break, as well as your body. During those two weeks, I wasn’t doing nothing- I did a lot of yoga and used my peloton bike (thanks to these two cuties for playing well when I did want to get in a quick bike session)!

I also started adding back in strength training after 7 days off of running and started with much lighter weights than what I previously used during marathon training. I think I started with 10 and 15 pounds, rather than 15 and 25 pounds. I also enjoyed other things too! I love taking the dog for longer walks and baking more. Homemade bagels from this recipe is what I’m loving right now.

I’ve also used this time to check-in with a PT (virtual sessions from here are a total game-changer), as well as working on my running form. I’ve been sleeping in more, working out during nap times or while the girls play and enjoying other activities too. I’ve painted the girls closet and cleaned areas of the house that have been neglected for way too long (oops). I purposefully wanted to give my body time to rebuild and get stronger before going back into marathon training, so a late June race sounded like the perfect time table.

I am definitely a happier person when I’m able to escape outside in the mornings though (ask Alex if you don’t believe me…), so I’m missing that part of the training the most, but the break from my routine is necessary for me to put everything into the next training cycle. Getting up early to work-out downstairs in our home gym just isn’t the same. The girls wake-up early and if I know that they’re awake, I’m much less likely to finish my workout because I want to see them (mornings are my favorite hour with them ; ) …). I also have NOT been restricting my nutrition during the off-season. I’m still enjoying all the things, but also being conscience of what makes me feel best. I don’t feel great if I eat a ton of processed foods or if I go 4+ hours between meals, so I do what makes me feel best, but I’m also approaching it with flexibility. This approach has really helped me decompress from the intensity that I approach marathon or half marathon training with!

Alex and I also escaped for a long weekend in NYC for a family wedding and it was amazing (mostly- the food and getting away for the weekend)! I also went to a live peloton class (Olivia Amato’s 45min Pop Ride), which was SO fun!

• How do you decompress after a long training season?

• Favorite activities or things to eat when you’re in the off-season?!

Half Marathon Tips

Let’s start with the most important thing that’s happening these days: the girls are three months old!

They’ve become super interested in everything around them, focusing on images and our faces, each other, and their giggles are the absolute cutest. It’s also really convenient that they have each other when I pop them on their play gym (bonus of having twins I suppose)! Both have officially doubled their weight and are growing out of clothes like crazy. I can’t wait to see how much they change and grow over the next few months. I also have one more month of maternity leave, so soaking it in the best I can.

Since racing season is upon us (and races are back!), I thought I’d put together some tips for running a half marathon. I’m BY NO MEANS an expert, so keep that in mind and am just sharing things that I’ve learned in the past (and drawing from many mistakes that I’ve made along the way):

Start slower than your ‘goal pace’. Maybe even a minute per mile slower than what you anticipate running the race at. Everyone goes faster at the beginning of races, so you’ll probably just be running your actual goal race pace if you start in a slower corral (if possible).

Have a few mantras and songs on your playlist that get you fired up. When the going gets tough (which it most likely will- normally miles 8 & 11 are the toughest for me), I like to draw upon positive mantras or pop a song on my playlist that makes me feel totally bada**. Macklemore or Eminem and my mantra of ‘attitude of gratitude’ normally do it for me.

Don’t forget to smile. Smiling relaxes your body and brings you happy endorphins. There’s nothing worse than doing something that you’re not enjoying. Try to enjoy the experience- even if it really is just a ‘fake it ‘til you make it’ sort of situation.

Do your training runs, but know it’s ok if bumps in the road happen. Be gentle on yourself if you have to skip a few runs, but stick to your training plan otherwise. Know that training runs build on each other, so skipping one isn’t a huge deal, but skipping several generally will lead to less-than-ideal situation. Also know that if your goal is to just finish and you’ve done 80-90% of your training runs, you’ll do great.

Don’t do anything new on race day. Yes, that includes new shoes, clothes, nutrition- any of these things can really hinder your race. Take it from someone who wore a sports bra that she hadn’t trained in before and finished the race with a terrible chafe that made showering in hot water nearly impossible.

Have fun and remember your WHY- Why’d you sign up for the race to begin with? Draw back on those initial feelings when it gets hard. Enjoy yourself and imagine how good it’s going to feel when you cross that finish line. Be your own cheerleader after each mile marker. And when it gets really tough, break down those miles into markers even smaller- maybe 1/2 mile or sometimes when it’s really challenging- I think about the next minute or tell myself to ‘just run through this song’ and then re-assess. It really is almost all mental when it comes to race day. It will go by so fast, so enjoying it and soaking in the experience really is the most important part.

-What tips do you have for someone running their first half marathon?

Workout Wednesday: Trail Running Tips

Happy Wednesday! I wanted to share with you some of my tips that I’ve learned from trail running over the years. I’m still (by no means), a great trail runner (nor will I ever excel at it), but I love when I can get out there. I always make sure to budget extra time. I know that I’ll be hiking some and will just take longer to cover the distance.

I also want to make sure that I bring enough gear. That includes snacks, water, gels, extra layers, another pair of socks. I can’t tell you how many times I’ve gotten my feet wet and not had a dry pair to change into.

Take time to enjoy the views from the summit. That’s one of my favorite parts from being on the trails. I also take time to snag a lot of photos when I’m out there. No need to rush (in my opinion!)

What are your favorite parts of trail running?

Any other tips you have?!?

Workout Wednesday: Pre-Run Warm-Ups

I’m not entirely sure that I’ve ever had so many words that started with ‘W’ before in my blog title! I have a love-hate relationship with warming up, BUT it is SO important! Especially as the months get colder, your muscles are generally tighter. Tighter muscles = more prone to injury (& also just unlikely to perform to their optimum).

Remember to always consult your primary healthcare provider before starting or adjusting to a new health program. I have also found that warming up helps me get excited to run. This is super helpful when it’s chilly and dark outside.

While running is a very forward-backward motion, it’s important to warm-up all of your muscles and to move outside of the normal ‘running rhythm’.

I also know that I always warm-up before any sort of race, but it’s funny how that’s an exception. Remember the saying - nothing NEW on the race day (& that includes warming up).

I always start with a super conservative first mile as well (especially important if I’m tired/ sore/ it’s early/ I’m just not feeling it)- it’s the same idea of warming up your body and muscles for the movement that you’re going to be doing.

I also like to remind myself of making bread when I want to slack on my warm-up routine: To make really good bread, you knead it first (get the temperature warmer so it can rise). Same idea with running-> nothing cold ever works that well.
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-Do you warm-up before you run?
-How has your pre-run routine evolved over time?
-Anyone else enjoy kneading bread?!

Workout Wednesday: How To Start Running

Happy Hump Day! I’m on Day 3 of orientation and it’s been a lot of videos/ self-guided learning. We also got fit-tested for two different types of respirators (N95 and 7700). It’s funny how you definitely feel like Darth Vader when you try those out! I also got to explore the new running trail that’s here- Rail Trail that extends for 57 miles! I certainly didn’t run the full trail, but I did get in an easy 7 mile run.

I thought it would be a good idea to share some tips on how to start running or pick-up running again since physical activity is SO important during the Pandemic. Maybe you’ve tried running a few times, maybe you got injured, maybe you thought it was too hard, or maybe you’re just unsure if it’s for you. ALL of these thoughts are OK- they are normal! Be kind to yourself and know that starting any new activity takes time and patience. You will not be super fast at the beginning nor will you be crushing all the miles (it took me 4+ years of on-again off-again running to even get above a 10:00 min/mile and over 35 miles a week).

Tip 1: Start Small

Start with run/walks (maybe 30 seconds running/ 1 minute walking) and go for a short distance. Do this for several weeks and don’t try to run everyday. Maybe you do this once a week - that’s great! Maybe you can start to do it two times a week- something is better than nothing! Be kind to yourself.

Tip 2: Get some good running shoes

I remember I had some really terrible shoes when I first got started (pretty sure they were on super sale and were not meant for running) and that didn’t help me stick with it. Now, you do not need to go spend a lot of money on gear/running shoes - just make sure to select shoes that fit well, meant for running, and you feel GOOD when you put them on. I can’t tell you how much better I run and feel when I’ve got on gear that I LOVE.

Tip 3: If it feels hard, then know that is NORMAL

Running is hard work and there are very few runs that feel really good. Remember- if you feel pain/short of breath -> this is NOT NORMAL. Also remember to see your physician before starting any new physical activity routine. It’s funny how as children, we would always run everywhere and then somewhere along the way, running no longer felt ‘normal’ -> just really really challenging. I was certainly never fast (nor will ever be breaking records), however sticking with it and training helped me get faster over time.

Tip 4: Be patient

Nothing good ever happened over night and it typically takes 21 days of starting a new routine to make it stick. I always find that starting a new routine is easy for me for the first 10 days or so, but then that third week is when it gets challenging. Know that this is normal and to stick with it. Find a support system, a buddy to go on runs with, a race to train for, or a goal to work towards. Maybe you want to run for a mile/ a 5k (3.15 miles)/ to the next stop sign. Whatever your goal is, be your own cheerleader. Be kind, be patient, be persistant.

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What tips do you have to someone wanting to start (or start again) running?

What helps get you out the door?

Anyone else find that 3rd week really challenging?