I am currently taking a mini break from blogging but if you want to check out some other awesome blogs here is the latest Runner’s Round-up!

Happy Running!

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Rest.

It’s something that us overachieving, goal seeking runners don’t do enough of.

I just took a week and a half off from running. And do you know what? I don’t regret it.

We went on a family vacation to our family summer lake house. I fully intended to run while I was there. However, the weather was just too good to leave lakeside. It was hot and sunny, perfect for swimming, paddleboarding, kayaking, fishing and more. The vacation time was perfection and recharged me in more ways than one. I didn’t run one single step.

But are there down sides to taking that much time off from running?

Check out the benefits of taking an extended rest from running! #runchat #running #womensrunning

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I have been training hard every week, building up mileage and incorporating speed workouts at the track, fartlek and tempo runs and hill workouts. My marathon for the fall, the Portland Marathon is still on but will I go . . . at this time I am thinking no because of the Coronavirus Pandemic. But nonetheless I have continued with training as if I will be racing 26.2 in October. After weeks and weeks of hard workouts and mileage my body was ready for a break when we got to the lake.

According to Active.com, “Not only does resting for seven to 10 days have little negative impact on your current fitness, the long-term gains you will be able to make will enable you to continue to make consistent progress, year after year without overtraining.” So, my rest days were actually a good thing because they are helping me to prevent overtraining! Taking downtime after a long training segment can help to prevent your immune system from taking a downturn which with everything going on currently in the world is a huge thing. Time off for 7-10 days will only result in a slight decrease in VO2 max. It is not too hard to regain this fitness level. Fleet Feet says that “to make this more effective, slowly progress back to your regular training volume over a two-to-three week period after the rest. This will help ensure you stay healthy and motivated.” Taking an extended break from running can also have great mental benefits because it can help you to find your motivation again and to get your head back into the game!

So, if you have a vacation planned and want to take a break from running, don’t worry . . . you will get back on track when you get back. Make sure you take some time to enjoy your downtime to refresh your mind and body!

Have you ever taken an extended break from running? Where is your favorite place for a vacation?

The post Effects of Extended Rest on Running. appeared first on Organic Runner Mom.

We are running along the quiet dirt road. It is hot. Our heels kick up the dust and dirt. All of a sudden he says we’re going to pick-up the pace from here to the third telephone pole. I grumble but oblige. We gradually pick up our pace and push, not a spring though just a pick up to get our legs moving faster, our heart rates quickened and our lungs working harder. As we run we do a series of these pick-ups, not only does the work feel good but it makes the time pass more quickly.

What is the purpose of pick-ups when you are running?

When you do a pick-up this is usually a short burst of speed lasting from 10 seconds to 2 minutes. They are often done during long steady runs. According to Mbition, ” Pick-ups help to stimulate speed over long distance, and also help with your running form as it will increase engagement of your major muscle groups and we generally run with better technique when we run faster.”

The more you run just long and slow the more likely your race pace will be slow too. Adding in pick-ups gives you a boost and helps your legs to go faster. After each pick-up return back to your normal pace.

Do you do speed pick-ups when you run? Read to find out why they are good for you. #runchat #running

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Strides

Strides are another way to do pick-ups when you run however they are done at shorter intervals. When you do strides you will pick up the pace for only 15-20 seconds. Doing 4-6 strides during a run can help to develop the quickness in your legs.

Fartleks

Fartleks or Speed Play is another way to get speed into your running. These are faster pick-ups with recovery intervals in between. These can simply be done as a warm-up and then 1 min on 2 min off, followed by 2 minute on and 1 minute off and then repeating the cycle. You can vary the time/distance of each interval when you are doing fartleks.

Linkup with the #RunnersRoundup with @Running_onHappy, @DeborahBrooks14, @organicrunmom, @milebymilerun, @runningwithpugs and @coachdebbieruns! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!

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What type of pick-ups do you like to do when you run?

The post Running with Pick-ups appeared first on Organic Runner Mom.

*Disclaimer: I was sent a pair of Mizuno Wave Rider 23 as a part of a campaign with Find Your Influence. All opinions expressed here are my own.

We’ve all been stuck at home in New Hampshire with the Stay Home order in effect. In order not to go stir crazy and to keep some sense of normalcy in life I have continued running throughout this time. For me this means many runs on my treadmill and many runs from my house.

Since I can only vary my route so much from my house as the routes are limited to a few different loops and out and backs or time on the treadmill I’ve got to keep things interesting.

Here are some ways that I have been keeping running from home interesting:

• Try a Fartlek Run.
• Do hill repeats.
• Run a timed 5K
• Run the loops in different directions.
• Listen to Music on the run.
• Listen to podcasts
• Try a social distance run-run with a friend but keep your distance.
• Watch a movie (on the treadmill)
• Take a break from running and do a body weight circuit instead-To include exercises such as crunches, planks, lunges etc.)

A great shoe for running from home is the Mizuno Wave Rider 23. This shoe is awesome because it hugs my narrow foot and has just the right amount of arch. The toe box is not boxy and the instep is high enough that it does not bother my high instep. They do feel a little stiff upon first wearing but break in easily.

The pair I received for review are black with a white sole and blue stitching around the signature Mizuno logo. I love the cushion in this shoe which is a signature of the Mizuno Wave cushioning technology. This shoe has a lightweight and breathable upper.The Mizuno Wave Rider 23 has a 12mm drop. The midsole offers shock reduction and makes the shoe very durable. The outsole of the shoe is made from a durable carbon rubber. The Mizuno Wave Rider 23 offers great comfort and will be perfect for running from home and at home on the treadmill.

Now you can receive 20% off the Mizuno Wave Rider 23 with discount code: FYI20OFF. Be sure to shop through this LINK.

Have you ever run in Mizuno before? What are some ways that you keep running from home interesting?

The post Running at Home with the Mizuno Wave Rider 23 appeared first on Organic Runner Mom.

Did you know that I am a GARMIN Crew Member. Garmin had started an ambassador program awhile back that I was a part of and they are now restarting the program. I was excited to find out last week that I am now a part of the GARMIN Crew again! I am excited to represent this awesome brand. I currently use the GARMIN Fenix 5S which I love.

Did you know that I am now a Healthy Human Ambassador. Healthy Human makes Eco-Friendly and Lightweight water bottles tumblers and extras. Shop through my link and use CODE: ORGANICRUNNERMOM15 for 15% off your order!

Did you know that I am a Headsweats Ambassador? Headsweats makes hats, visors, trucker hats and more. Use my CODE: RUNNERMOM35 for 35% off your order! My favorite product from Headsweats are the Headsweats Performance Trucker Hats.

Did you know that I am an ULTRASPIRE IMMORTAL? ULTRASPIRE makes the best in hydration vests, hydration belts, lighting and handhelds for runners and ultrarunners! I currently use the ASTRAL 3.0 WOMEN’S SPECIFIC HYDRATION PACK.

Did you know that I am a part of Speedo Soul. I picked up swimming again this winter and will hopefully be back in the pool soon when my fitness center reopens. Speedo makes awesome swimsuits, goggles and more for all of your swimming needs. I love the Speedo One Piece Swimsuits.

Did you know that I am a Skirt Sports Legacy Ambassador. I have been a Skirt Sports ambassador for years. Sadly, Skirt Sports is reaching their finish line. What will I do without my favorite brand??? You can shop the FINISH Line Sale going on at skirtsports.com now for amazing last minute deals as they sell out their awesome inventory. My favorite skirts are the Lioness and the Jette.

I love sharing about and representing these awesome companies! I will be sharing more about them and their products on my instagram so please be sure to follow me there!

Check out these cool companies that I am an ambassador for . . . @skirtsports @headsweats @ultraspire @healthyhuman4u @speedo @garminfitness @organicrunmom

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What companies do you love or represent?

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It’s Global Running Day which means it’s a good day to reflect and think about your running experiences and to go for a run. Here is a fun running survey that I have prepared answers too. Feel free to copy the survey and to share your own responses!

Happy Global Running Day!

Running Survey

How long have you been running? 

I started running as a part of training for rowing in high school but what really got me hooked on running was trail running on the Kingdom Trails around 2003.

What shoes do you run in?

My current favorite running shoe is the Hoka One One Clifton.

What is your go-to running outfit?

Skirt Sports of course. I love their running skirts, capris, and tights. When it’s warm out you’ll always see me running in a skirt! If I wear a hat or visor it’s always Headsweats.

Morning or evening runs? 

I tend to run in the afternoon or evening.

Worst injury and how you got over it?

My worst injury was Peroneal Tendonitis. This was an overuse injury from training for the Boston Marathon in 2013. I had to spend 6 weeks in a boot.

Favorite race distance?

Currently my favorite distance is the half marathon. The training is manageable but it is fun to be able to run that far!

Do you listen to anything when you run or prefer silence? 

I tend to run in silence. Just the sound of my footstrikes and breathing keep me moving along. When I am on my treadmill I tend to watch Netflix.

Solo run or run with friends?

If I could I would prefer to run with friends. I love running and talking on the run. But, I do spend a lot of time running on my own.

Hot or cold weather running? 

Hot for me! I love a good sweat and the sun beating down. Just be sure to properly hydrate and have a plan for cooling off when you are done!

Hills or flat roads?

It depends on the day but I do love the good challenge of some hills!

Eating before runs – yes or no? Favorite pre-run food? 

If I eat before a run it needs to be something light and easily digestible. If I have enough time before a long run I love to eat pancakes. Oatmeal is another favorite!

Favorite post-run ritual? 

Cooling off in the shower or on a hot day hosing yourself down or sticking your legs in a cool body of water is perfect!

Would you rather run on trails or on the road? 

I love being in the woods on a beautiful trail!

One piece of running gear you can’t live without?

My Garmin Fenix 5s is something I always try to have with me. I love to be able to track distance and pace.

Do you have any pre-race routines?

The night before a race I like to lay out my flat runner. I am also old school and still love the pre race night before carb loading pasta dinner.

What was the most challenging race of your life? 

My worst marathon was the Marine Corps Marathon.

What was your most memorable race experience?

Definitely qualifying for Boston the first time at this tiny marathon called the Marathon Around the Lake.

Ever run in a costume?

Yes, super hero costumes are an every year thing at the CHAD Hero Half Marathon in Hanover, NH.

Ever lose a toenail? 

Yes, and it’s gross! Just the wrong pair of shoes rubbing in a bad way!

Would you rather run with no socks or no sports bra? 

No way!

Today it’s time for another Runner’s Round up! Be sure to join in the fun!

Linkup with the #RunnersRoundup with @Running_onHappy, @DeborahBrooks14, @organicrunmom, @milebymilerun, @runningwithpugsand me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!

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Happy Global Running Day! How are you celebrating today?

The post Runner’s Round Up-Happy Global Running Day-A Running Survey appeared first on Organic Runner Mom.

We are getting a quick preview of the summer heat here in New Hampshire. Two days in the 90’s with some humidity to remind us about what it feels like to run in the summer. The key to staying cool in the summer heat when you run is to keep your core temperature cool. We all know those days when you have to get your run in but the heat feels stifling.

Tips for Staying Cool for Summer Running

Here are some ways to stay cool when running in the summer heat.

Run early or late

Running in the early hours of the morning can help you to miss the high heat of the day. Running in the evening can be nice too although sometimes the heat sticks around.

What you wear is key

Wearing light colored clothing helps because they don’t absorb the heat as much. Wear light, moisture wicking fabrics. If you feel comfortable run in your sports bra The less fabric you have hitting your skin the cooler you will be.

Wear a water soaked hat

Keep your head cool by dipping your hat in cold water before you head out. If a hat is too much for you then wear a visor. Choose a hat made of mesh or a light moisture wicking fabric.

Drink something cold

Drinking a cold beverage before you head out can help to bring your core temperature down.

Carry Water

Carrying water in a hydration pack and also some electrolyte drink will help you to stay cooler. When you are perspiring at a high rate you will need to be replenishing your water and electrolyte stores. If carrying water is too cumbersome for you then plant water along your running route.

Pour Cold Water On

When it gets hot the simple act of pouring water over your head can cool you down and it helps psychologically too.

Plan Routes Strategically

Choose your running routes strategically so that you will be in a more shaded area. Find a nice running trail such as a rail trail with tree overhang or go for a trail run in the woods which often feels cooler. Try to avoid asphalt and tracks in without any tree cover when the temperatures spike.

Slow Your Pace

When the heat comes on you may want to slow your pace. This will help you to keep your body cool and performing well longer.

Keep cool for summer running. Tips for beating the summer heat! #runchat #running

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Finish with a Splash

If you can, end the run by water where you can jump in or at least take off your shoes and socks and wade in to the cool water.

Watch what you drink

If you have a run planned in the heat be sure to hydrate well prior to your run. This may mean cutting back on drinks like coffee which can act as a diuretic causing you to dehydrate faster.

Check the Temp and Heat Index

Check the temperature before you head out for your run. Also be sure to check the heat index which looks at how humidity affects the temperature. If the heat index or temperature or too high you may want to consider skipping or modifying your running plans.

Linkup with the #RunnersRoundup with @Running_onHappy, @DeborahBrooks14, @organicrunmom, @milebymilerun, @runningwithpugsand me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!

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Be Safe

Don’t forget to wear your sunscreen when you head out into the heat of the summer. It won’t keep you cool but will protect your skin from sunburn. Also, listen to your body, there are many signs that can indicate that your body is overheating such as nausea, fatigue, and dizziness. If you begin to feel bad you may want to consider cutting your run short. It’s ok to wait for another day.

Hydrate Post Run

When the running workout is over don’t forget to re-hydrate. It is so important to replace the fluids and electrolytes that you lost during the run. One of the ways to check your hydration level is to check the color of your urine. Another way is to weigh yourself pre and post run to adequately gauge how much fluid was lost during your workout.

What are your best tips for staying cool when you run in the summer?

The post Stay Cool When You Run. Beat the Summer Heat! appeared first on Organic Runner Mom.

*Disclaimer: I was sent these food items and drinks for my review. All opinions expressed here are my own.

It’s time for some good eats and drinks. Check out these great snack and drink finds and learn about what I am doing in my garden this spring and summer.

Fat Leaf Water

Fat Leaf Water is a Cactus Water Based Sports Hydration Beverage. Fat Leaf Water is derived from the Prickly Pear Cactus. The juice of the prickly pear fruit is the main ingredient. Prickly Pear Cactus juice provides anti-inflammatory properties, is packed with antioxidants, electrolytes, vitamins, minerals and natural taurine. The Prickly Pear Cactus is Native to the Americas and is easy to cultivate. Ingredients for Fat Leaf Water are sustainably and locally sourced. Three Flavors are available, Key Lime Mirage, Mojave Citrus, and Rimrock Red. The flavors are distinct and refreshing and best when served cold. Fat Leaf Water is launching a Kickstarter Campaign on June 2nd.

Crunchsters

Crunchsters are a sprouted Protein Snack made from Sprouted mung beans. This sanck is Non-GMO verified, vegan, gluten, free and nut free. Each snack sized package contains 7 grams of Protein. There are 4 different flavors, Sea Salt, Smokey Balsamic, Beyond Bacon, and BBQ. Crunchsters are great as a snack and also great thrown on a salad, soups and dips to add extra flavors and crunch. My favorite flavor is the Sea Salt.

Check out the latest in Fresh Friday Five: Good Eats and Drinks. Bohana Popped Water Lily Seeds and Fat Leaf Water from a cactus are included in this weeks edition #productreviews #yum #eeeeats

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Wiley Wallaby Organic Bites

I am a licorice lover. It is hands down my favorite candy so I was super excited to try Wiley Wallaby Organic Gourmet Licorice. Not only is it organic but it is Non-GMO Verified. There are two flavors, Strawberry, made with real fruit juice and black licorice, made with real molasses. These bites are made with sustainable palm oil, organic cane sugar and real fruit juice and molasses and free of high fructose corn syrup. Each bite of licorice is soft and delicious. I would definitely keep these on hand as a favorite candy.

bohana popped water lily seeds

bohana popped water lily seeds are an Ayurvedic superfood. Water Lily seeds are Alkaline in nature. These seeds are grown in Bihar, India on a farm. Bohana has a commitment to fair wages, ethical and sustainable harvesting, and a fully collaborative supply chain. The process of farming the seeds is sustainable to the Water Lily plant. Light and airy in nature this snack is one that you will want more handfuls of. There are three flavors, Pink Himalayan Salt, Wild White Cheddar and Soulful Sriracha Spice. At first I wasn’t sure about the popped water lily seeds but then once I started eating them I could not stop. They are light and airy like popcorn. bohana water lily seeds are Non-GMO, contain 3g of plant protein, and are gluten and corn free. Each serving contains 120 calories and only 4 grams of fat.

Gardening

My boyfriend and I have been working hard in my gardens to get them ready for spring and summer. Over the weekend he and I put out 72 bags of mulch, made a second raised bed and planted some flowers. I am excited for all of the colors to begin popping in my gardens and for a vegetable garden for the first time in three summers. I have missed having raised beds. It is going to be so. much fun cultivating our vegetables this summer in our garden. We are getting ready to plant our vegetable garden this weekend.

Which of these snacks would you like to try? Do you grow a vegetable garden or do a farm share in the summer time?

The post Fresh Friday Five: Good Eats and Drinks appeared first on Organic Runner Mom.

Since the Pandemic started gyms have closed but along with that the weather is getting nicer day by day. This is the perfect invitation to get out and start a new fitness journey as a runner. According to CNN, “Running is enjoying a boom because of the Coronavirus Pandemic.”

Running is one of the easiest sports to start because it doesn’t require much equipment and you can run almost anywhere. Although currently some running paths are closed and in some places your are required to wear a mask even when running.

I remember when I first began running, the first thing that I did was to get a new pair of running shoes. I got fitted at a running store because there were so many choices of running shoes and I wasn’t sure what was right for my foot. When I first started running for more than just cross-training for other sports I started to run on the trails with friends. It was what hooked me to running. There was nothing better than cruising along on dirt trails through the woods.

Here are some tips for the new runner:

• Get a new pair of running shoes. Fit is key. You want running shoes that work with your foot shape. I run mostly in Hoka One One which are a high cushion shoe that works with a narrow foot.
• Select some new running clothes. Find something that you will be comfortable running in. I love Skirt Sports for Running Skirts, Tights, Tops, and Capris. If you are more of a shorts wearer Oiselle is a good place to start. Other companies that I love as well are GoLite and Rabbit.
• Start off easy. A good place to start might be a Couch to 5K program. The run-walk method is also popular.
• Find an accountability buddy. Start running with a friend. Even if you cannot run together because of the stay at home orders you can talk together about your running plans and cheer each other on.
• Make a plan. If you pick a plan to follow for running the chances are better that you will stick with it.
• Join a Virtual Running Retreat. Rise.Run.Retreat. offers Virtual Running retreats, a weekend with other runners joining together virtually to talk about running and with great motivational speakers to help inspire you.
• Choose where you want to run-a rail trail, a wooded trail, a dirt road, the track, a road. There are so many great places that you can go for a run, you just have to find the right place for you.
• Hydrate. Hydration is key no matter how far you are running. You need to make sure that you are well hydrated before you start your run. When you have finished running choosing an electrolyte drink such as gatorade or Skratch Labs is a good idea.
• Fuel. It can take time to learn what works best for you in terms of fueling. You should eat 1.5 hours before you run so as not to upset your stomach and it’s best to start off with complex carbs and a little protein.
• Warm-Up. It is important to warm up your muscles before you start running. Here is a great warm-up series from Amanda at Run To the Finish.
• Music or no music. This is a personal preference. Headphones are ok depending on where you are running but if you are running in a high traffic area then I recommend skipping the music.
• Rest. When you have finished your run you need to make sure that you take adequate rest time before you start your next run.

Thinking about starting to run. Check out these tips for the newbie runner! #runchat #running #runner

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What are your best tips for the newbie runner?

The post Runner’s Round-Up: Tips for the Newbie Runner appeared first on Organic Runner Mom.

Rail Trail Bike Riding -Bike riding with your kids can be a super fun way to get out of the house. If you have a rail trail near your house this is a perfect place for bike riding because the terrain isn’t too challenging and social distancing is easy. Mountain bikes are the perfect choice for riding because the terrain on a rail trail can be bumpy but not too technical.

Scootering-My kids have scooters that they love to ride. They ride them around in our garage and we also like to go find empty parking lots for riding where the terrain is flat but smooth.

Go for a hike-Hiking is somewhat limited during the pandemic as many of the major hiking trails have been closed to the public. However you would be surprised to find that there are tons of available hiking and walking trails in your local area, you might just need to look a little bit harder. Even just a walk in the woods can be a good way to get out and get moving and exploring.

Family Run-Getting our bodies moving on an easy run is a fun way to get out. We have lots of dirt roads to run on which is nice because car traffic is limited. It can be fun to bring the dog along on a family run.

Dog Walk-Our dog has been extremely happy during this time because he has been getting extra walks. This is a great daily activity and habit to get into with the kids.

Get out and get moving with your kids during the pandemic #stayactive #activekids

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How have your been keeping your kids active during the pandemic?

The post Get out and Get Moving with your Kids During the Pandemic! appeared first on Organic Runner Mom.