Yesterday I ran the Boston Prep 16 miler  in Derry, NH. It was a fun casual race and I am so glad I decided to do it. Going into the race I had no set expectations, I wanted to run at a decent pace and finish 16 miles comfortably so I could feel confident that I am on track to be in shape for Boston. Even though, I didn’t have expectation I was still nervous. It took me a while to fall asleep on Saturday and I was wide awake at 6:30 on Sunday. I rolled out of bed and made some coffee and watched the news while I ate oatmeal with peanut butter. I hit the road at 8am and arrived at registration by 9.

I had an hour to kill and was all by my lonesome. Luckily we were in a gymnasium so we could stay before the start. I sat on the bleachers and watched everyone prepare for their race. All the runners seemed so professional and organized. They talked about their marathon pace and speed work. They all seemed to have groups of friends and know so many people. I knew no one and, sat by myself waiting to walk to the start. Everyone was very nice and occasionally chatted with me, but for the most part, I just listened and observed this fascinating running scene that is so new to me.

Good thing this guy showed up at the end of the race to keep me entertained!

About 20 minutes before the start I went outside to jog a little and get my blood flowing. I did a lap around the gym and was freezing. The wind was intense and the temperature was cold. I went back inside and put on another layer. It was around 16 degrees and with windchill it felt around 2 degrees. I dressed warm with a Skida necky on, Saucony hat and apparel, long socks and gloves.

I started the race really strong. I tried not to look at my Garmin because I just wanted to run comfortably. I ran the first 5 miles really pretty quick for me. I felt strong and had to make sure I didn’t push myself too hard. I wanted to run my race and not worry about the other runners passing me. Sometimes I get caught up in that and chase them down… but since  I was already running a much faster pace than normal, I tried really hard not to focus on that.

Around mile 8 the course started to go up hill and it continued to go up until mile 13. Luckily, the hills would be really steep and then mellow out a little so I got some relief before the next climb. Regardless, it was hard but I was refused to stop and walk even though the hills were big and the roads were winding. I kept my head down and focused on my stride and breathing. I was so happy when I reached my marker 13 because I knew it was all downhill from there… or so I thought… 

The whole race was pretty cold and windy, but it wasn’t until the last 3 miles that I really noticed it. I ran past the clock at the half marathon marker and it read 1:40.That meant if I wanted to run this race in 2 hours or less I needed to run 3 miles FAST. I convinced myself, it was only 3 miles, I should push as hard as I can and leave nothing on the course so I put my head down and picked up the pace. Then, I turned around a corner onto an open road next to a field.

The wind blew so hard in my face I could barely move forward. It felt like trying to run in water. The rest of the course felt like that, but I didn’t give up. I kept running not wanting to feel like I could have done more.  With 1.5 left all I wanted was to stop. I think if it wasn’t a race, I definitely would have. I longed for the finish. I was so ready to be done, but I pushed on. The last half mile was really tough. The wind was howling, my legs were burning and my mind was exhausted. It felt like an eternity but I finally crossed the finish line. Phew! I made it… and I made it in 2:00:58!

I felt good. I ran well, I ran hard and that is all I can ask for. I am not sure how I can run 10 more miles like that, but I guess I have 2 more months to figure that out.  Last night, my left leg and knee were sore but today my body feels good, my knees don’t ache and my hip doesn’t hurt.

5 mile: 36:24                       Pace 7:17
10 mile: 1:13:49                  Pace: 7:23
13.1 mile: 1:39:26             Pace: 7:36
Final: 2:00:58                      Pace: 7:34

Overall, I am happy with my result and feeling confident going into the next couple months of training, pre-Boston!

A running buddy recently suggested I look into finding a personalized program to follow while I train for Boston. My last marathon I just used the Hal Hidgon programs  and it seemed to work fine. I was pretty sick of running by the end of my training, but I was prepared and relatively healthy.  [I struggle with off and on knee pain, it flared up occasionally during training but wasn’t too bad until the end of the actual marathon. Then I was out for a while dealing with knee aches] Regardless, the program got me through the finish line and with a qualifying Boston time! Wahoo.

So to train for Boston this April, I figured I would just use a similar program. Hal Hidgon actually has a Boston Bound program that I was going to loosely follow. But, my friend suggested working with The Run Smart Program.

They create programs specifically for the individual with the hope of reaching a PR. I filled out a bunch of questions regarding previous races, my pace and my goal time.  With the information I gave, they created a personalized program for me so I can PR at Boston. Super Cool. However, after looking through it I was a little discouraged. My longest run is 17 miles and that’s only happens twice. My ‘normal’ pace for runs is 08:48 – 09:18 working towards 08:39 – 09:09. Right now, I run almost every run at 8 min mile pace and my last marathon I ran several long distances, maxing out at 20. To top it off, the plan is assuming I’m going to run about a 3:25. I want to run faster. I want 3:20. I know Run Smart is being conservative and that with a 3:25 finish I would still be 4.5 minutes faster than my PR but that was my first marathon, I didn’t know what I was doing and I had a lot left at the end. I can improve significantly in my next marathon. 4.5 minutes is not enough.

To feel better about this and to ensure I get the most out of my training, I am going to dig deeper into the science behind the program, ask a few questions and find the answers  I feel like I should be pushing harder during training. This plan seems too easy [for me]. I also need to be smart and stay healthy. I am prone to runners knee but come on. I want to run fast. Period.

In Boston, there has been an outbreak of the flu. With the flurry of reporting over the flu epidemic and the shortage of hospital beds, I wanted to talk about quick natural tips for preventing and alleviating the flu from Dr. Brian Clement, co-director of the Hippocrates Health Institute (HHI).  HHI is one of the country’s top healthy-living, spa retreat centers.

Below are some simple steps you can implement from Dr. Brian Clement to stay healthy or recover more quickly from colds and flus.

Dr. Clement’ Tips for a Healthy Cold & Flu Season

1. OSHA: Take 10 drops of this bio botanical every day.  Osha root is commonly used as a multi-therapy for cold and flu symptoms. The root has antiviral and antibacterial properties and, when taken at the onset of cold or flu, may help reduce the window of time in which symptoms are experienced.  Osha root helps clear mucus from the sinuses and lungs by increasing expectoration; this relieves congestion and makes breathing easier.

2. Apple Cider Vinegar:  Twice a day mix two tablespoons of apple cider vinegar with 8-12 oz. of water. This soothes the stomach, fights colds and gives an incredible boost of energy. Apple cider vinegar is available at your local grocery store.

3. Sprouts: Use sprouted garlic and onion in a green veggie juice or in salads to cure the flu. Sprouted garlic and onions are available at most local health food stores.  Garlic and onion boost cells in the body that destroy infection causing viruses and bacteria.

4. Cayenne: Sprinkle dried cayenne pepper on your salad at lunch, use in your favorite dinner recipe or take 10 drops a day in liquid form. The active ingredient in cayenne is capsaicin.  Capsaicin alleviates congestion and thins the mucus in your nasal passages so you can breathe again.

I hope these help everyone stay healthy and sickness free!

Do you have any tips you use to stay healthy?

I woke up this morning and went for a 14 mile run. Let me tell you, it was not easy. I was way over dressed, had far too many gadgets and lacked energy. [dont mind my awesome facial expression!]

I strongly believe that mental toughness is a significant part of performing well. And, before I even left my apartment today, I knew this was going to be a hard run.

A runner friend let me borrow her water belt because she isn’t going to be needing it since shes pregnant! I took it out for a test run today and I have mixed feelings. It is super convenient and smart to have water with me on long runs but wearing a big belt like that was a lot for me to handle.

I usually run with as little as possible. I mostly only carry my iPhone to use in case I get lost or need some music for motivation. The water belt felt like an inflated floaty tube around my waist. You know, like little kids use when their learning to swim! It didn’t bounce around and it was pretty comfortable. It was just a little bulky for my liking. I am going to us it on another run before I make my final decision on whether the benefits outweigh the costs!

My butt, hamstrings and hip flexors were crampy and tight the whole run. I managed to complete the run, but I was pooped after. I stretched for a while, ate some food and drank some Nuun hydration. After showering and cleaning up, I was still exhausted. For some reason, after my long runs, all I want to do is go back to sleep and rest. My body shuts down and doesn’t want to do anything. So, that’s exactly what I did. I climbed back in bed and napped for about an hour. When I awoke I felt a million times better.

While I napped (and ran) Vinnie started organizing and cleaning the apartment. He hung up a bunch of pictures all over our living room. We have a red barn theme! There are 3 framed pictures in our tiny apartment!

He hung up the V & M letters that have been sitting on our windowsill forever. He also put those small frames up and moved around the plant to make a small ‘farm’ with all our little bobble head figures!

He also organized our bar! I brought home the wine rack from my parents house last weekend and he organized and gathered all our booze!

Our little apartment is feeling very homey!

Yesterday I went for my longest run yet in my Boston training. I ran 13 miles! I have been feeling a little off in my training lately, I think mostly due to being in Vermont and the holidays. The roads in VT are way different than in MA; they are hilly and snowy making it hard to balance and run a consistent pace.

But, last week, back in MA, I still didn’t feel strong running. I just attributed it to the ebbs and flows of running [and the cold weather].

I felt like I needed to get out and have a good strong run.  And then we had a family emergency so I couldn’t run on Saturday and got back to my apartment at around 2:15pm on Sunday. To go for a long run, outside would take a couple hours and I was nervous about getting caught in the dark.  But… the thought of running 13 miles on a treadmill motivated me enough to get dressed and go outside. I dressed in bright Saucony clothes that came with a special USB flashlight thingy and grabbed my headphones to help keep me going because I was feeling lethargic. The weather was so nice; it was sunny and 45 degrees which felt super warm.

I used Map My Run to find a loop I wanted to run and sent the course to my phone. It was the first time I had used the app while running and it was really cool. Every mile, it told me how far I had gone, the elapsed time and my average pace. For some people, that might get annoying but for me it was nice to know the mile markers.

I started running way faster than I thought. I was planning on running 8 min/miles but started out running 7 min/miles and finished with an avg pace of 7:42 min/mile.  Map My Run breaks out your whole workout, it’s awesome!

I got a phone call around mile 8! haha

For the most part, I felt great the whole run. At points I felt so light and free, it was so fun and reminded me why I love running! I brought Honey Stinger Organic Energy Chews with me.  They are the best especially because I love gummy candy. I ate 2 at mile 7 and 2 more at around mile 11.

By mile 11.5 I started to get pretty tired. My knees were achy and my back and butt were getting tight and sore. I was ready to be done. I have to fight mentally when I start to struggle because I start to think about how when I am running a marathon I am still going to have so many more miles to go, how can I already be tired when I am only at mile 11!?! But then I remind myself, this is why I train so I can be prepared for the distance.

I iced, stretched and foam rolled post-run. I feel good this morning so overall it was a good run!

Now to my diet and nutrition… If I am running and training this hard I need my diet to support me. This is where I really struggle because I like to eat and I often eat whatever is in front of me. I need to be better about eating what is right for my body and my training. So, this week I am going to stick to the Tone It Up diet plan and hopefully get on the right path to a healthy diet and nutrition plan through my training for Boston.

Today I started with an egg white scramble with spinach and a coffee with milk.

How was your weekend?
Have you started your week off with a good meal!?

HAPPY NEW YEAR!

I had a fabulous New Years Eve celebrating 2012 and bringing in 2013 with family and friends!

We sipped champagne, watched the ball drop and danced the night away.

It was a fun night!

With the new year, comes new goals and resolutions. I try to make mine attainable and realistic. This year I have 3 main goals and then my fitness goals as well.

1. Do something for myself once a month: I am extremely frugal and never spend any money except on things I absolutely need like food and gas. I work hard, I try to take care of my body by working out and eating well, I feel like I desire to reward myself every once in a while. So, this year, I want to treat myself to something every month, whether it is a manicure or a massage. Nothing super expensive just relaxing and rewarding.
   
2. Gain control of my sugar addiction: These days my biggest food weakness is sugar. I am pretty sure over the Holiday’s I pretty much turned into a cookie. I think I ate at least 2 or 3 per year. Once I start eating sugar, I can’t stop. I want to get my sugar addiction under control. I want to be able to eat one cookie, not crave chocolate after a meal and simply say no to dessert when I am full. 
   
3. Stop planning so much and live more in the moment: I am constantly planning and worried about the future. I think about whether I will have enough money for a house, or if my kids will be healthy. I worry about things that are too big to try to control right now. I want to be more present and enjoy the life I am living right now.
4. Fitness Goals:
   - Run a marathon in 3:17 (avg. pace 7:30)
   - Do yoga at least once a month: this will help me with staying present. I always feel so much more relaxed and focused after I practice yoga, even if it is only for 10 minutes.
   - Tone up — do strength and circuit work 1-2 times per week.
   - Continue working out in the morning and stay on a consistant work out routine
   - Eat a well balanced diet to help facilitate my fitness goals.

To ensure I started the year off right I went for a quick 3 mile run this morning. It is super hard running on the snow and icy roads of Vermont. I am excited to get back to the dry roads of Massachusetts.

I got home from and had a handsome man and a warm cup of coffee waiting for me at the door!

I hope everyone had a safe and happy New Year!

Last night we had an epic Eve of Christmas Eve party.

It turned into an ugly sweater party….

then a Christmas carol dance part…

And finally an ugly sweater, crazy hat, Christmas carol dance party!

Pre-party, I went for a long run on the back roads of VT.

I went for a great long run yesterday. 11 miles in 1:29 outside in the snow and sunshine! I used my new Saucony Ride 5 and I love them! They provide a little bit more support and cushion for my longer runs so I hopefully stay healthy and strong throughout my training.

My run was cold and snowy but it was beautiful and sunny outside. I dressed warm layers of Saucony apparel, a Skida hat, Oakley sunglasses to help with the glare of the sun off the snow. 

My run was super hilly for the first 5.5 miles, and then downhill the rest of the run. My quads were burning from running downhill so much, I was looking forward to it flatting out or even going up hill. Even though the run had a lot of terrain, I felt great the whole time. I iced my knees and stretched post-run and today I feel like I could go out and run another 11 miles!

Merry Christmas EVE!!!! I hope everyone has a safe, happy, joyful Christmas!

This week feels like it is dragging on!

Getting out of bed in the morning takes a lot of motivation. I have been snoozing far too long which cuts my runs short and makes me late for work. I have to constantly think positive thoughts while running in the cold. On Wednesday, I struggled through a simple 4 mile run. I felt like I had lead feet and about 200 extra pounds on my body. That is probably because of all the amazingly sinful food that has been around the office. I literally have been eating my way through the day. I have a had a Christmas party every day this week for different departments at work. Each party has lots of cookies, chocolate, dips, chips, wine and beer.

I’ve tried to stick to my workout pan for the week, but it hasn’t been easy. Monday I did a Circuit Workout as part of the #Elf4Health program a lot of bloggers and readers are doing.  It’s super cool. Go on instagram or Twitter and check out #elf4health

Monday and Wednesday night I went skiing under the lights. I am going to be helping coach a local program a couple nights a week during the winter. It’s a big time commitment but it is nice to spend some time outside.

On a side note, I recently got a Polar FT40 heartrate monitor and I have to say it is super cool. I have been playing around with it a lot trying to figure out all the features. I am loving seeing what my heart rate is or how many calories I burn. The FT40 is really helpful in giving clear guidance and monitoring your fitness level. It has an EnergyPointer that tells you whether the main effect of your training is fitness improvement or fat burning. For the most part, when I am running I am in fitness improvement. When sitting at home or walking I am fat burning. [I need to d more fat burning activities!]

Last night, while I was skiing, I wore my new Polar FT40 heartrate monitor watch. Surprisingly, two hours of skiing and only a little over 200 calories burnt. I always thought I burnt so many more calories, so it was a great lesson to learn! My Polar FT40 is fascinating! I want to wear it for a full work day and see how much I burn.

It’s a pretty cool toy! Now, I just need a Garmin and a Polar heartrate monitor in one watch! Currently, I will be running with one on each wrist! ha

My heart goes out to the community of Newton, CT. I am deeply sadden but this tragic event. The stories, the loss and the unanswered questions lay heavy on my heart.