Training Tuesday: Tips For Those Treadmill Runs!

Happy Tuesday! I’m a bit late on today’s post, but I promise I was actually busy and completely forgot about it until right now! How’s your Tuesday going?!? I started off my day with 8 x 800s after hitting snooze one too many times and have the first day of Learn to Skate classes later today! It was actually warm out this morning which was really nice (50*) change and it also made me seriously SWEAT big time by those last few reps.

Our track is still under construction, so I went to the flat section of my road and got it done. 6.77 miles later —> done!

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Thinking of all who were personally impacted by 9.11 and thank you to all who serve our country to make it safe. I cannot believe it’s been 17 years since the attacks. It feels like just yesterday when I was huddled in my 6th grade homeroom watching the news and trying to make sense of all that was happening.

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Since Winter and cooler temperatures are coming, I wanted to share with you some tips that help me get through really difficult treadmill runs (whether it’s an easy OR hard run day- mentally sometimes the easy ones are the most challenging for me)!

• Break up your run into sections. Maybe you’re planning on doing a 10 mile run —> break it up into 5 x 2 mile sections and either plan to get a drink of water or reset the treadmill after each set. OR break it up time-wise: go for 10 or 20 or 30 minutes straight, reset the treadmill, then do another one.

• Vary your incline every 2-3 minutes. I really love to do this on longer times on the treadmill. I get to work on my form and find that it does REALLY help me when I’m on the hills outside.

• Vary your pace every 5 minutes. I love me a good treadmill ladder. I’ll start out at a really easy 5.7 mph pace then bump it up by 0.2 every 5 minutes until I get to 6.5 mph and then work my way back down to 5.7 mph

• Try watching a show or listening to a podcast. I’m so spoiled at our gym because we get DirecTV (we don’t even have that at home), so I love to scroll through the channels and find something that I normally never get to see!

• Put a movie on for a long run. When training for MS Run The US, I was all about Disney movies. I would pop one on and just let the run go (never looking at the distance/time).

• Tell yourself that you can get to x amount of minutes and then pop on a good show! I would sometimes run for 30 minutes and then ‘reward’ myself with popping on Gilmore Girls for the last 30 minutes of my run.

I’d love to hear some of your favorite treadmill tips! How do you pass the time?!?

Where were you on 9/11/01?

Temperatures where you are right now?

Weekend Recap & I Need Your Opinion!

Happy Monday! How was your weekend? It's considered "peak foliage" here in NW Colorado already and that makes me a bit sad. I LOVE Fall, but Fall here just isn't the same as it is in New England. We get the beautiful golden colors, but miss out on the reds and oranges. Plus, the closest Apple Orchard is over 2 hours away. Boo. I'm determined to make the most of these next two weeks of "peak foliage" and go on as MANY trail runs as possible. I need to make up for those few weeks in August where the air quality was so terrible that I mainly stuck to either the treadmill or early morning runs. 

This weekend was pretty low-key (which was nice because I've been fighting off a headcold), but we did manage to make it to the Farmer's Market and go out for a hike on Saturday!

We also had a HelloFresh delivery (which I completely forgot was coming until AFTER I went grocery shopping for the week...good thing we have plenty of space in our freezer!), so those consumed both Friday & Saturday night meals. 

Sleeping in was a major part of the weekend and cinnamon rolls also made an appearance ; ) I took my rest day on Thursday and did an easy 6 miles on Saturday so I could get in my long run on Sunday afternoon. 

Perfect Saturday night = Talenti & Harry Potter Order of The Phoenix

Sunday I got in my "trial" Run Rabbit Run pacing course on what was supposed to be Emerald Mountain...but there was a crazy big Mountain Bike race going on there so I went up Spring Creek (I'll finish my pacing duties at the top of Spring Creek) and got in 12 miles before I taught a few skating lessons at the rink later in the afternoon. 

Sunday night was all about meal prepping and outfit prepping (I've started to lay out all of my clothes for the week on Sunday- including both work & running outfits). 

SO I need your opinion- I'm planning to pace the overnight portion of the Run Rabbit Run 100 miler (I'll run ~19 miles) beginning sometime between 8-9pm & finishing between 2-3am. I'm struggling with WHEN WILL I SLEEP?? Should I try to get in a nap Friday afternoon before, sleep in a bunch Friday morning, or just caffeinate it up sans nap or extra sleep and save the sleeping part for Saturday??? No matter what I know it will be TOUGH and I've already blocked Saturday out as a movie day. I haven't pulled an all-nighter or stayed up past 11pm in YEARS. Ha. 

What was your favorite part of the weekend?

Are there apple orchards near you??

RRR pacing--> sleeping/napping/caffeinated ....tell me what I should do! 

Feature Friday: Running Is No Longer My Therapy

For the longest time, I used running as therapy. I would work through my thoughts on early morning jogs, sweat out my frustration of the day (of myself) through long treadmill runs, all the while thinking that if I ran then I didn't need to talk about my thoughts. If I was so busy moving my feet I wouldn't have to deal with my past (or better yet, it would just "disappear"). I continued pounding the pavement and enjoying the movement that running brought into my life. I also continued to silence those thoughts that popped into my head at random times throughout the day (distracting me). Sometimes, I would run twice a day just to tire myself out so much that I wouldn't have the energy to think about anything else.

Running consumed my life and then I started signing up for half marathons and then full marathons. I always thought that if I just kept myself busy training for the next big thing that my past experiences wouldn't have space to make an appearance. I would impress others with my fancy race times and miles I ran rather than let them see how much I was struggling internally with the demons from my past. 

I become encompassed with statistics and improving and seeking out the next adventure. My friends were so impressed. I seemed almost super-human to them, but if only they had a glimpse of all the cobwebs I had stuffed deep inside I would seem more like a pile of dirt instead (or so I thought --> in reality, nothing that happened in my past was my fault and I was (and still am) amazing to accomplish so much!). 

The more I chased down a new goal, the less satisfied I became. I would get injured and feel completely lost. Who was I without running? I NEEDED it. If I didn't have it, then how else would I deal with all the thoughts swirling around in my head? Coming back from an injury, I would strive for an even loftier goal- a faster time, a longer distance, a crazier concept. 

But the funny part? Every new goal I accomplished no longer gave me that runner's high. I would cross the finish line of a marathon, snagging a new 10+ minute PR, and feel blah.

I wouldn't feel elated or happy or content. I would feel nothing but upset that I didn't crush my PR BY MORE THAN 10 minutes. I would internally get upset with myself- why didn't I push more, why did I not train harder etc. 

It took me until I ran 175 miles in 7 days to realize that running wasn't going to help me clear out those cobwebs from my past. Therapy was my only option if I wanted to reach that runner's high again and define myself beyond running.

I had suppressed past experiences that happened in my life (I was sexually assaulted by my best friend, my grandfather attempted suicide, and my parents got divorced all within a span of 12 months) for over 10 years, without ever going to talk to a therapist. 

Realizing that running was no longer my therapy was one thing, but actually going to therapy was a whole different ballgame. 

It took me two months before I scheduled an appointment with a therapist.

I was so nervous to finally "air my dirty laundry" to a stranger that I barely slept the night before. My closest friends knew about these things, but it felt completely different to not only show up at this appointment but to finally face them head-on. I forced myself to go because I knew that if I wanted that runners high again, I would need to go to therapy and free myself from these experiences. 

I went to the first appointment and made it out the other side. It was scary, yes, and it really brought out so many thoughts that I never had about those past experiences. I was so thankful for running at that point. I would leave my headphones at home and would just process those thoughts for the hour that I was out on the road. Running was no longer my therapy, but it now provided me the opportunity (and time) to think on the run. To connect some dots, to process how I felt, reflect. 

I've since been to four sessions and am finally starting to see the light. I am also enjoying running so much more. I'm putting less pressure on myself, feeling more confident, and slowing down- enjoying the ride rather than looking towards the next destination. It is still scary to go to therapy because I never know when something we discuss will trigger some new emotion in me, but I also know that the more something scares you the more necessary it is. 

I'm going to continue to go to therapy and work on improving myself and use running as a way to be more present, set goals (but not be so hard on myself), and just enjoy the run. 

Sharing my experience with therapy, my past experiences that brought me to therapy, and how I finally decided to go to therapy for anyone who may be going through (or already gone through or thinking about going to therapy) a similar situation. : )

Please feel free to reach out to a friend, family member, or even me if you ever need someone to chat with- it really does help! 

Have a great weekend friends!

Trail Thursday: Yosemite National Park

Yosemite is my top-two favorite National Parks. I love the shear beauty of the valley, the crisp air that surrounds you, the amount of trails that you can explore with (or without) a dog, and the variety in their campgrounds. We visited Yosemite on our roadtrip out west a few years ago in the beginning of October and stayed at two of the campgrounds there. The first night, we stayed at the Crane Flat Campground (we had planned to stay there two nights). The second night (after our sleeping bag zipper broke) we ended up booking a hotel because we were so.cold.! It dropped down to the upper 20s at night and with no properly working sleeping bag, it was just too chilly.

Driving into the Park!

Stella vs. Deer

First night camping in Yosemite. It.Was.Freezing (hence the giant mittens)

Even Stella was cold....

I had managed to book just one night at the Lower Pines Campground (I booked it back in June and there was only one night available!). It was the perfect temperature there (maybe 40s at night?) and we loved this campground. I cannot say enough good things about it! It was in a great location (right next to the river), we could see Half Dome right from our tent. I'd recommend planning your trip 6 months in advance and bookmarking when your reservation date will be available (~5 months in advance). 

Stella leading the way!

There were several paved trails along the park that we could walk Stella (one of the most dog-friendly National Parks we've been to!) and I also got to run in the park once (highly recommend)! Because the speed limits are slower, you can feel safer than you would running on a backcountry road (or at least I did). I also ran during the mid-afternoon where there were ample people around (to be safer). 

Hi Stella!

We did a few shorter hikes (where Stella had to stay in the car), which we started by ~6am so it would be cool enough in the car for her. I'd definitely recommend planning ahead if you want to do a lot of hiking and research places to board your furry pets for a day or two (it's worth it!). 

I'd also recommend doing the drive up to Glacier Point at sunset. We brought our dinner up there and enjoyed it with a view (cannot recommend this enough). It was so beautiful and we got so many great photos as the sun was setting among the valley. 

Ever been to Yosemite? 

Favorite part of the park? --> We REALLY want to go back, so let me know if you have any recommendations!

Las Vegas HALF Marathon Recap Week #7: 8/27-9/2

Good Morning! I feel like the past week has been a complete BLUR to me and I was *shocked* to see that I tallied over 40 miles last week! It feels so good to be following a different training plan and a new goal. It's amazing what shifting your mentality does for the body AND mind. Anyone else ever feel this way when they're in a bit of rut? I had a pretty great week of running last week until Friday when I got pretty sick (boo food poisoning) which then turned into a headcold for the long weekend (double boo), so I just pushed through my miles on Saturday and Sunday (done on the treadmill at home). Still happy to have collected all those miles and hoping to be feeling better soon. 

Monday, 8/27: 5 mi EZ @ 9:43 102' UP/ ~1/2 mile of swimming / Barre @ lunch

Tuesday, 8/28: 7.5 miles @ 8:40 overall pace: 1 mile warm-up; 6 x 3/4 mile @ Half Marathon Goal Pace ~7:47- 7:35 with 400 R (splits: 7:47; 7:47; 7:41; 7:41; 7:35; 7:30) ; 0.5 mile cool-down. I wanted to do this on the treadmill, but our gym has been so funky lately with all of the construction (AKA no-one signs up for treadmills at the moment) and had to wait ~20 minutes before a free one opened up. I wanted to do a bigger warm-up/ cool down, but this is all I had time for. Oh well! Still super pumped with my splits (negative splits too)!

Wednesday, 8/29: 5 mi EZ @ 9:40 83' UP

Thursday, 8/30: 7.12 miles; 6 miles easy with 8 x 30 seconds hard (60 second recovery) - hard surges were between 6:30-6:12. I did this one on the treadmill too because I slept in this morning and didn't feel like battling the cars to do it on the roads (our track is still under construction)

Friday, 8/31: REST DAY. Boo. Stupid Chicken Lo Mein! 

Saturday, 9/1: 6 miles easy @ 9:22 333' UP. Finally felt up to running later Saturday afternoon. Was a bit speedier than usual easy days, but my legs felt pretty fresh after the rest day yesterday.

Sunday, 9/2: 10 miles. 5 miles easy @ 9:59 (alternating incline every 5 minutes from 0.5% up to 3% / 5 miles cut-back increasing every 5 minutes (started at 9:03 and ended with 10 minutes at 7:47 pace). Did this one on the treadmill later in the day Sunday (after sleeping 12 HOURS Saturday night!!)

Homemade Chocolate Peanut Butter Cups from Run Fast, Cook Fast, Eat Slow FTW

Total Mileage: 40.62 miles

Total Elevation: 1,001' UP