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?!

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?

Workout Wednesday: How To Get Faster

It’s the topic that I always love to read about- how do you get faster while running?!? I never imagined that I would be a sub 2 hour marathoner (I was honestly just hoping to get below 2:10 at one point in time), but I’ve somehow managed to get close to breaking that elusive 1:40 mark. It’s taken a lot of work, but I have managed to become consistent over the years and knock over 45 minutes off of my time.

First thing that I did-> Became consistent

I started skipping less runs, running more often, and gradually increasing my weekly mileage. I didn’t start doing anything crazy (like 50+ mile weeks) until after running for 5+ years, but just having the consistent effort and habit of running made a big difference.

Add in -> Speedwork

Speedwork doesn’t need to be anything crazy (you definitely don’t need to start incorporating mile repeats right away or 2 x 3 mile repeats), just even consider doing a few faster strides (think: less than 1/10th of a mile fast run/jog followed by either walking or slower jogging until you catch your breath and then repeat a few more times). This is when I started to notice an immediate difference in my running times come race day.

Don’t forget about -> Strength Training

It’s certainly hard to do now, but strength training is IMPORTANT! I really want to do a blog post coming up about how to do bodyweight strength training from your home because (at least for me) our gyms are closed indefinitely and I cannot find free weights anywhere. Strength training is so important to help you get stronger and also to prevent injuries. Even just two times a week (cut your run shorter and add in a few moves if you’re short on time) will make a difference.

Do not just -> run fast

If you’re only interested in running fast, then I’d suggest doing other cross training on the 2-3 days that you want to incorporate speed work (think: 1 day. week with some sort of faster running repeats, 1 day/week with strides, 1 day/week of longer runs). If you’re running 5-6 days a week, your runs should not be all ‘full out’. You’re asking for an injury (or just to ever improve) if you run like this.

Also don’t-> run the same speed all the time.

Your runs should never all be at the same time (like above) and they should be slower than your race paces (think: 2 + minute slower than marathon pace). Yes, you can run faster, but you’re not giving your body time to adapt and build your oxygen stores/blood volume when you consistently stress your heart to it’s max.

Don’t just -> stretch

Stretching is GREAT and should absolutely be done before and after your runs, however you need to do dynamic warm-ups/ cool downs/ strength training to help your muscles adapt/ get warm/ cool down / get stronger. Stretching does a lot, but think about any aerobics class you’ve gone to -> what do you do before you stretch? You have to warm-up your muscles, get the work done, slow your heart rate down, then you get to stretch and relax.

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• What tips would you add that helped you improve your running times?

• Favorite ways to strength train right now?

• What are you training for?

TIP Thursday: 5 Workouts To Work Some SPEED Into Your Run

*Disclaimer: Remember that I am NOT a certified running coach/ personal trainer and to please consult your doctor before beginning a new training regimen. I’m just sharing what has worked for me in the past, along with my knowledge from the undergraduate bachelor of science degree in Health & Exercise Science*

Happy Friday-eve! How’s this week going for you? I think I’ve finally gotten over the hump of my training slump and am SO excited to see if I can continue my race lottery entry streak by seeing if I’ll get into the Beach 2 Beacon 10k! I’ve got to be up and on my computer BEFORE 5am (my time- 7am EST) —> so I’m setting my alarm nice and early (and then heading into Steamboat to get in 11 easy miles before work!)

I’ve been reading this book and it is amazing. Honestly life-changing. There are so many lines that I want to highlight (basically the entire book). This one in particular.

Also we got yet another giant snowstorm yesterday. Now since it’s warmer, it’s super heavy snow and there is just slush everywhere. My easy 5 miles yesterday was interesting on the Core Trail with it being covered in several inches of snow/ slush. Good training for my ultra- I think running through mud feels similar! Spring is right around the corner right? I think our 100”+ of snow will melt by the time we hit Summer maybe….

Also obsessed with Chia pudding recently. I make mine with a mix of greek yogurt/ coconut-almond milk and then add some homemade granola, berries, and almond or peanut butter. YUM. Also super high in protein!

Here are 5 Workouts To Work Some SPEED Into Your Run.

I’ve created these workouts to be done outside or on the treadmill. When you increase your speed to all-out think about it in terms of how you’re breathing. You want to be breathing pretty heavily and shouldn’t be able to maintain this pace more than a few minutes. Doing short speed sessions (along with switching up my strength training routine every 6-8 weeks) was the biggest factor when I broke through a huge marathon (and half marathon) PRs!

The Speedster

The Flash

The Popper

The Hill

The Roller

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What are some of your favorite speed workouts?

Any other race lotteries I should enter?!?

Feature Friday: Mental Tips & Tricks For Running Long

Happy Friday! We made it! Congrats! Is it just me or did this week go by incredibly slowly? Also I felt like it was an 'extra caffeine' type of week where just one cup of coffee didn't cut it. Oh well. It's a moot point now since it's officially the weekend. I'm not really sure what we'll be doing this weekend, but maybe if the weather cooperates we'll get to get out on the lake with our kayaks! Anyone racing this weekend?! GOOD LUCK!

I wanted to share with you some of my favorite tips and tricks to conquer a long run when you're mentally not feeling it (or maybe you're trying a farther distance than you ever have before). I know that mentally preparing myself to smash my first 20-mile long run was just as important as physically being ready for it as well! 

• Envision yourself conquering that distance. I remember falling asleep at night seeing myself (in my mind) hitting my paces and not stopping during my entire run. I would do this every night throughout the week before my Saturday morning long run. 
• Try to split-up the run into segments. This really helped me if I was trying a new-to-me pace or distance. It also helped get me excited for trying something new!
• Create a new playlist. I read somewhere that after listening to a playlist for 3-4 times your body becomes accustomed to it, so it's important to switch up the songs. Plus I always get pretty pumped when I remember that I have a new playlist to listen to (#nerdalert)
• Try out your race day outfit (or a new piece of gear or nutrition/hydration strategy): Sometimes it's as simple as switching up something small that will help you not only get excited for race day and to begin your run, but that excitement may just carry you through the entire run!
• Make a list of potential people you wish you were running with. I like to do this when things get tough to get my mind off the struggle- Sometimes I wish I were running with Shalene or Obama or Oprah and try to conjure up topics I'd discuss with them. It may sound weird, but it really helps!
• Try a loop-course or out-and-back. I sometimes really love a loop course for a long run because I can stash my hydration and fuel and not have to carry it. Plus, it mentally gives me confidence knowing that I've previously already conquered it. An out-and-back course is great because on the way out you get a preview of what you'll run back by on your way to the finish. 

What type of mental tricks or tips do you have to get through a long run?

Coffee- yay or nay?

Who's one person you'd really like to run with?