Category Archives: fitness

Tracking Workouts

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Tracking my workouts long term is one of the most motivating parts of getting me to workout! If you are walking or running outdoors, tracking can easily be done with free iPhone/smart phone apps like Map my Run or Run Keeper, or with a little more expensive option like a Garmin GPS tracker. I’ve compiled a few tools I’ve personally used to track my workouts. I have used Run Keeper for several years, and found it to be a really great free app, but I really like how Map my Run allows your loved ones to track where you are (if they are concerned about your safety).
RunkepperRun Keeper -

  • Add friends and share workouts on Facebook for extra encouragement
  • Set goals and track progress as the app keeps track of your mileage
  • Run reports and track your weekly, monthly, and yearly workouts
  • Calculate average pace, calories burned, climb, and viewable map of the track you just ran

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Map my Run -

  • Similar to Run Keeper, with different interface
  • Use food journal to calculate calorie intake compared with calories burned to assist with weight loss, maintenance or gain 
  • Set goals and track progress as the app keeps track of your mileage
  • Add friends and allow them to track where you are located while on a run (this is great for allowing loved ones to know when to meet you at the finish line!)
  • Share workouts on Facebook for extra encouragement

 

Garmin GPS -

Last fall I purchased the Forerunner 10, which is simplest of the Garmin GPS tracking watches. I decided to upgrade so that it wasn’t necessary to run with my phone, didn’t have to use my data plan, and the Garmin watch GPS is generally considered more accurate than a phone GPS. PS. I LOVE my Garmin watch!

  • Tracks distance, pace and calories. Set your pace on the watch and it beeps to let you know if you are on pace while running
  • Start running with the press a button
  • If used continuously with GPS, the battery life is 5 hours, which should be enough for a marathon
  • Identifies personal records
  • Virtual Pacer™ compares current pace to target. Also has a run/walk feature that’s helpful if you’re just starting out or your running plan includes walk breaks
  • Plan, review, track and share runs at Garmin Connect™. Garmin

What are your favorite tracking tools? What are you favorite features of your tool? Do you use an app on your phone or use a watch? I’d love to hear how you track your workouts, or if you need some advice on starting to track…

Race Weekend Update

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Keeping on Track with my goal to run 700 miles this year!

Keeping on Track with my goal to run 700 miles this year!

Well, I haven’t been a great blogger, but I HAVE been keeping up with my running goals that I set for 2013! I wanted to run 700 miles this year, and I’m still on track for that (what a miracle!). I always kind of take some time off in the summer, since I have trouble running in the heat, so I’m happy to be ahead.
So, I was assigned my Bib Numbers earlier this week for my 8k and Half Marathon, and I was SO excited to get them :) This weekend I will log 18.1 miles. OMG!!

We got into Williamsburg last night, and toured around the town a little bit… my husband took the photo with a little sun flare. Mmmm, he’s got a good eye!IMG_7671 IMG_7677

Anyways, back to race talk- we ran the 8k this morning, and they thought they’d add a few more hills to the course. I found out the hard way! How am I supposed to run a half marathon when my muscles are shredded from running hills for 4 miles today!? Needless to say, I’m a little worried about 7am tomorrow morning when my half marathon starts, and it’s supposed to get up to 90F weather. It’s supposed to be an incredibility hilly course and I’m a little nervous about running it in this heat! So I’m spending the evening off my feet and hydrating. Race updates to come!

Race Bib Numbers have been assigned!

Race Bib Numbers have been assigned!

Back to Running… and Blogging!

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biking

Proof that I own a bike.

Well, I might not have been around much in the blogging world… which means that I’ve been CRAZY busy in real life. Plus, I finished school in December, so now I don’t use blogging as an excuse to not do homework (anyone else know how I feel?). I guess I just needed a break from talking about running, and actually get outside and enjoy the sunshine! We also bought a house and moved in, repainted and decorated the whole house, I graduated with the big ceremony and everything, and have been training for this race!

I got this bike last year for my birthday, and now that we don’t live in an apartment and I don’t have to drag it down 3 flights of stairs, I get to take it out more frequently! I sometimes even use it to run to the grocery store if my hubs has the car (we are all economical and stuff and can live off one car… now I just need him to allow me to bike to work!). I love being able to bike more and drive less.

Anyways, back to running (because that’s what we care about, right?)… I’m running my first half marathon for the year in a week. YAY!! I’m super stoked, because this is my third race in Williamsburg and it’s my FAVORITE place to run in the whole world. This is my list from last year of why I’m beyond, out of the world, excited!!
In fact, I’m running with the hubs on Saturday for a 10k race, and then hitting the trails for the half marathon on Sunday… I know, I sound so hardcore. I’m going to be crazy sore the whole week… Can you see why I’m so excited? That, and hours and hours in a hot tub. Indeed, this is Heaven on Earth.

Updates to come soon.

1/2 Marathon Training Plan

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I’m back at it. My half marathon is the first weekend in June, and I’m so excited! We (my husband and I) ran the Williamsburg Run for the Dream 1/2 Marathon last year, and it is by far my favorite route in the world. I’m always looking for an excuse to run in Williamsburg, and I always look forward to those glorious 13.1 miles.
We have a lot of changes potentially coming down the chute in the next couple months, so I started my training a little earlier than necessary… just in case there are some ‘set-backs’ to my long runs.

Last weekend I enjoyed my 7 mile run in my favorite park, it was about 40 F so I was bundled up for the first couple miles and discarded my gloves once I warmed up. On the first mile, I found a brand new smart phone! I called a few of the last contacts and left it at the running store I was running with. Hopefully it found its rightful owner.  295550_345102265606645_866713775_n

About a week ago I ran on the boardwalk during the sunrise. I paused to catch my breath, and looked like a total tourist to take some pictures. I tend to do my shorter runs on the boardwalk because it’s about a 6 mile loop, and it would just be the end of the world if I had to run a lap or something. How can I not love running when it gets me our in God’s beautiful creation every morning while the rest of the world is still asleep?

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Where do your runs take you? When is the best time for you to run?

March Push-up Challenge

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Sometimes is easy for runners two forget about their upper body strength when all they want to do is run! Since this is one of my problems, I have a challenge for all of my readers to focus on a different body parts for a month this year. For the rest of the year. This month we’ll be focusing on push-ups… and here is a pretty & pink  push-up calendar that my friend from homeschoolinghearts.com created, especially for the month of March!

Sometimes it’s hard for me to sneak these push-ups in, and I have been known to pop down and do 20 at work… when my office is quiet (omg, don’t tell anyone!). Fit them in… even if it’s tough. You’ll be SHOCKED at the results!

Check out her page for a hilarious outlook on life from a working mom!

pushups-challenge1

 

 

Keep Warm, Winter Runners

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It depends where you live, but this cold snap could be affecting your runs. Remember, there is no such thing as weather that is too cold, just not enough clothes. If you have the right clothes, you will stay warm, dry and comfortable!

This is just a preliminary guide, since every person differs in how much warmth they require, it depends on the length of the run, and the humidity.

When It’s 32 Degrees or Below:

  • Our first layer is a anti-wicking bra and tank top. This keeps the sweat from soaking the layer closest to your skin and making you sick.
  • Long sleeve midweight base layer shirt. You can either try wool/polyester, or a long sleeved race tech shirt. If you don’t have a pair, try finding one at a second hand store (running clothes are just way too expensive!). If you’re up for something cute, try the Swiftly Tech from Lululemon.
  • If your feet tend to get cold, use wicking knee length socks. Also try ski socks if you have those handy!
  • Over the long sleeve shirt, wear a wind breaking jacket. This should be tight fitting so it doesn’t bounce as you run. The purpose of this jacket is to keep you dry and protect you from the wind.
  • Invest in a pair of running tights. May we suggest the Pearl iZUMi Women’s Thermal Tights, which are extremely warm and have a zipper at the ankle to ensure no cool breezes up your legs!
  • Wear a lightweight running beanie, anti wicking so it doesn’t retain moister from sweat and cause a head cold. We don’t suggest purchasing this item online, as they tend to be too short to cover your ears.
  • Light gloves work for cooler temperatures to warm up your hands. Some people only need gloves for the first couple miles, which means they are removed by the time your hands get sweaty. If you need them for a longer time, try a pair of running gloves.
    clothes

    This is my running attire for weather at about 25F. An anti wicking tank top, two long sleeved race tech shirts, and loose fitting wind breaking jacket. I also wear running tights and think long socks. I need gloves for the first mile or so, but I stash them into my pockets once my hands have warmed up.

     

When It’s Above 32 Degrees:
When it’s a little warmer than freezing, it still requires you to dress for the weather. Layering with all those layer above results in a sweaty uncomfortable run, but you can’t head out in shorts and a t-shirt.

  • Dress in layer, but wear the same first layer of a anti-wicking bra and tank top.
  • Wear a long sleeve midweight base layer shirt.
  • If you need a jacket, keep it light weight in case you warm up and it needs to be tied around your waist.
  • If it’s windy, wear the thicker running tights. However, if it’s warmer, thinner running capri’s will keep you from overheating.  Our favorite is the inspire crop from Lululemon.
  • Try a thinner running hat or cap to keep your heat warm during your run. If it’s raining, try a waterproof cap to keep the rain from soaking your hair.

What do you wear on your winter runs? Share them on twitter #girlsrunfaster or on our facebook page!

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Hill Training

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Try these simple steps to gradually increase strength, avoid injury and enjoy running hills.

Our favorite time of year… training.

If you’ve signed up for a new race, a course that you’ve never run before, it might be in your best interest to check the incline of the route. Running hills building strength better than any other type of workout, so don’t shy away from a hilly course. Speaking from experience, it takes much more out of you to run a hilly course compared to a flat course. In fact, my race in June is extremely hilly, and I’m already starting to dread one hill in particular!

According to Runner’s World, “Running inclines forces your muscles to work harder; as you grow stronger, your stride becomes more efficient and your speed improves” (UK 12/12).  If you are avoiding hills just because they are difficult, here are a few simple tips RW provides to gradually introducing hills to increase strength and reduce the challenges to boost your fitness.

1. Start easy-
on your first hill workout, jog for 10 minutes to warm up, then walk two minutes to lower your heart rate. From the bottom of a gentle incline, run up at an easy pace for five seconds, then walk back to the starting point. Run up again for seven seconds, walk down. Finally, run for ten seconds, and walk back down. Repeat as often as possible. Cool down with a 15-minute jog. See step four for maintaining good form.

Running Hills
2. Progress Slowly- Do step one several times, increasing times as possible. Once you are comfortable with that workout, ramp it up. Run up the hill for ten seconds, twice, followed by running up the hill for 15 seconds, twice. Follow this up with running up the hill for 20 seconds, repeat twice before rounding off the workout with a 30-second run.

3. Stick with it-
It’s easy to lose the progress you’ve made if you aren’t out there running hills… but you don’t need to run it every day. RW suggests scheduling a hill run every seven to 14 days. Once you’ve conquered step 2, add extra reps until you are running a total of 10 inclines. If you’re running a race with hills, try to find hills that mimic the course you will be running.

4. Maintain Good Form-
It’s easy to injure yourself on a hilly course, so make sure you are maintaining good form… As you ascend, shorten your stride and keep feet low to the ground. Keep your head, chest and hips perpendicular to an imaginary  horizontal line. On descents, take short quick, light steps (don’t pound the pavement), and keep your center of gravity over your legs (don’t lean forward).

So there are our tips; and if you are a runner, give us your tips on introducing hills into your routine. If you’re a beginner, feel free to leave questions if you have any!

Take Care of Me.

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One of the best gifts you can give your loved ones is TAKING CARE OF YOURSELF. Ignoring your health by eating terrible food, not working out, and getting enough sleep will run your body down and you’ll end up sick more often. Meaning your loved ones will be put out of their way by taking care of you. We’re not just talking about getting the flu more often; but especially as we age and our bodies degenerate, we are more prone to falling, catching viruses, and our body isn’t able to fight diseases as well. Those who take care of the

mselves by eating healthy and working out will be healthier as they age. Who wants to ask their children to take care of a 70-year-old mother because she isn’t healthy enough to take care of herself? Not me, if I can help it!

love running

Ignore your body and undermine your own future. Your own potential. Your quality of life depends on it.

It’s Goal Time

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Breathe Deeply

We are spending the first day of the year flying back to our home in Virginia. As I opened my email, I received a great email from “The Daily Love” talking about goal setting. Since I was excited to talk about goal setting, I wanted to include the most inspiring quote:

“Make New Year’s goals. Dig within, and discover what you would like to have happen in your life this year. This helps you do your part. It is an affirmation that you’re interested in fully living life in the year to come. What would you like to have happen in your life this year? What would you like to do, to accomplish? What good would you like to attract into your life? What particular areas of growth would you like to have happen to you? What blocks, or character defects, would you like to have removed?”

Who doesn’t just want to sit down with a clean sheet and pen and create a list of great goals for 2013? I like to set a list for the year and break it down by month and wrote it in my daily planner to keep me on track.

These are a few of my fitness goals for this year:

• Run 3 half marathons – one of the is going to be the Williamsburg Run for the Dream!
• Sprint triathlon- reeeeeally nervous about this one… guess that means I’ll have to start swimming, right?
• Run 700 miles – should be easy to do that, but with picking up some biking and swimming miles… who knows?
• Do an hour yoga set at least once/week – I just get so tight that I need a full set on the weekend to be able to move normal again
• Group trainer certificate – HUGE GOAL! (so scared)
• Expand Girls Run Faster – aka write better, more informative, blogs
• Take the time to enjoy every moment… where ever God has planted me

Those are my goals for now… I’d love to hear about yours! In fact, if you blogged about them, leave a comment with your link and I’d love to peruse your post!

The Fartlek

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We get it. With traveling and family coming into town, the amount of time to run and workout is severely impacted. So instead of an hour workout, you’re lucky to squeeze in twenty minutes!

You hate them. You dread them. You gotta do ‘em. Fartleks.

Fartlek: Swedish for speed play, alternating easy and hard running.

This allows you to gradually increase speed and intensity for a short period of time.

Incorporating Speedwork into your Runs

This can turn a 20 minute run into that intense workout you need to stay in shape for that spring race you’re training for. Since its the holidays, it might be exactly what you need. You can get some intense sprints in, leaving you with more time with the people you love. Experiment with different paces and go as hard as you can for a 20-30 minute run, you’ll not only increase your stamina, but you’ll burn off a lot more of that egg nog and rum!

Here are some options from Runners World:

5k-10k:
• 8 to 12 x 1 minute hard/1 minute easy
• 6 to 8 x 2 minutes moderately hard/1 minute easy
• Descending ladder: 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute. Start at 10k pace and slow to 5k pace.

Half and full marathon:
• 4 to 8 x3 minutes moderately hard, 2 minutes easy
• 3 x 5 to 8 minutes comfortably hard with a two minute jog between each
• 2 x 10 to 13 minutes at half-marathon effort with a 2 minute jog between each

Fartleks - Speedwork

Fartleks – Speedwork