Category Archives: running

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.

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!

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

She Believed she Could, so She Did.

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Running is more than a healthy and cheap way to stay in shape, it has become who I am. When I wandered into my first run group after about six weeks of run/walking (mostly walking), I ran beside a woman who was pushing a baby stroller with a month old baby wrapped up inside. This was several years ago, in another country, and I never saw her again… But she inspired me more than a personal trainer could have. She ran until she was seven months pregnant! And after pushing out a baby a month prior, she was still able to run farther than me.

No, this isn’t a dual announcement of a marathon and a baby… I just thought of her and how she gave me the inspiration to be who I am today.

A runner.

Someone who plans their weekend around the long run. Goes to bed early to get up to run. Packs more running clothes on a weekend getaway than regular clothes. Buys a pair of stretch pants from lululemon in all black so I can wear them with high boots for a dual purpose wear… Sound familiar?

she believed

People ask me how to keep fit through the holidays. It’s easy. Make it your priority. Fit in your work outs, they are non negotiable. Eating clean isn’t debatable. You know how it works in your life… You just need that motivation. Maybe I’m like that new mom was in my life to you or maybe you’re that person to someone else. Be that motivation to someone else.

I pray that there is at least one person out there that is motivated to be fit and decide to honor their bodies because of the motivation from us at Girls Run Faster.

Thanksgiving in the Rear View Mirror

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With Thanksgiving in the rear view mirror, and the few pounds we gained still hanging on for dear life (what’s a post thanksgiving week without running off the weight?), but in my case, and my co-workers case, there is no shame! Between the turkey, mashed potatoes, sweet potato casserole and cranberry bliss bars, I had a delicious holiday and there wasn’t tooo much damage done!

Before our game. I was all smiles, having no idea how terrible of a game would ensue!

Later that weekend we went bowling and Black Friday shopping, (scored some awesome deals!), and of course, I ran. Not as many miles as I wanted to (I had these high and lofty goals of running about 20 miles. hah). Instead I did about 13.
I’m getting a little faster, this week it’s been about a 9:35 min/mile compared to last week, I ran about a 10:08 min/mile. I’ve been moving faster, breathing better, and feeling stronger! Granted, I had some longer runs last week (like 7 miles) compared to my longest run this week being 4 miles, and I generally take my longer runs slower. At this point I’m 12 miles away from my goal (of running 70 miles in November)- meaning I have 4 miles/day to run. Urg. It’s so cold in the mornings!! :( BUT I CAN DO IT!

On a non-running note, I am SO excited for Christmas! Because I work in higher Education, my office CLOSES for the week between Christmas and New Years so I’m lounging around (aka going on long runs) and relaxing!

I know this sounds strange, but I do more running on holidays than I do during regular life because not working actually gives me time to go on those long runs! Anyone else feel the same way?

This American Thanksgiving

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Since I do come from American roots, I have celebrated more Thanksgivings that I can count. Actually, I don’t really remember one that I missed! I come from a large dutch family that is loud and lively, and always up for a good time filled with chocolate pie, laughter and games (sometimes guns, with the season closing that weekend). And since I’m born Canadian, I was lucky enough to celebrate twice!

Here is my long list, to join all my friends spamming our newsfeeds, of things I’m grateful for:

1. Two glorious days off work. Well, with the weekend backed up, it’s 4 days in a row! Feel sorry for my overworked, frazzled brain!

2. I’ve been keeping up with the running. So the pounds won’t be sticking. BRING ON THE TURKEY and PIE! <3

3. The temperatures are GLORIOUS for long runs. I’m not training for anything right now, so I suppose you could call me a ‘recreational runner’. Wait, you can call me that even when I am training for a half-marathon. Running is about being fun. Not a lot of seriousness involved… don’t judge. :)

4. Spending time with my amazing family. When I got married, I struck gold, because his family is wonderful! I’m more about the family than I am about the food. That’s what Thanksgiving is really about for me.

5. And the food. I can’t wait to try the gloriously unhealthy Cranberry Bliss Bars I made (yup, stole the recipe from Starbucks!) I spent the whole evening in the kitchen tonight making food, and I’m equally excited for the HEALTHY Sweet Potato Casserole I made from Dashing Dish! It’s going to be delicious, along with the Pumpkin Coffee Cake for first thing in the morning. Wow, I’m gaining weight just typing this.

What are you in charge of making? First time at this dish or are you a pro? I’d love to hear about your Thanksgiving food!

Excited about a 5 mile run in the morning! Enjoy your holiday!

Knees. Knees. Knees.

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One of our most recent questions come from Life as the Fat Friend, who recently asked for suggestions for her knees:

“Knees. Knees. Knees. I have OA in my knees. Any suggestions for knees would be awesome.”

One of the most common struggles with running is KNEE issues! We recently wrote a post about Dealing with knee injuries back in September… and here I’m going to talk about how to take it easy on the track to stay away from knee problems (please note, I’m a runner not a doctor. And I just run for recreation. This is not a professional opinion, just what works for me).

1. Stay away from hills. When I’m running up and down hills, it starts to bother my knees because you are putting more pressure on your legs than usual—up to ten times your body weight with each step.

2. Basic strength training. A lazy runner is someone who only runs (you didn’t hear that from me). Take time to go Yoga, Pilates, do squats, and other strength training so your muscles supporting your knees can handle the impact. Work on strengthening your thigh muscles!

3. Stretching. SHAPE has some great Stretches for Healthy Knees for your post run cool down!

4. The right running shoes. In my experience, this has made the most difference. Get shoes that are made for the way you run and the type of surface you run on.

5. Keep the legs straight! Hit the ground with your foot… not your heel. By making your foot hit the ground correctly, this can take a lot of the impact off of your knees.

6. Find a park with shale or dirt trails to run at as much as possible. I can’t get to a park every day, but I aim for the park on my long runs or weekend runs! Plus, it’s so much prettier away from the roads :)

Life as the Fat Friend, Hope that all helps you out, I know knee pain can set you back, but hopefully this can help you ease back into running the distance you want to be running!

If anyone has any ideas or suggestions on getting the knees healthy, let me know!

Happy November! Food & Goals…

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This week I found the cutest food blog… “Dashing Dish”. With the holidays coming up, I’m excited to give these super healthy and low fat meals, helping me plan healthy holiday food without giving-up on our healthy goals!

This extremely healthy and delicious dish has only 174 calories per serving. With that delicious maple pecan topping, it’s amazing that the calorie count is that low! Click on the photo for the recipe…

Goal Setting

Excited about the Month of November and planning out new goals!

  • The Push-up challenge! I don’t know about you, but doing more than about 7-10 pushups has eluded me. This challenge will bring us up to 40 pushups at the end of the month! Checkout my Facebook for the calender.
  • At the beginning of the year, I made of goal of 500 miles this year. Since I had some trouble this summer, I need to catch up! You’ll find me and my pretty Garmin on the trails a lot this month, going to log 70 miles.
  • Get back on my situp/crunch routine… my abs need some love.

What are your November goals? We’d love to hear them!

Keep out of the Porta-Potty

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Question from a runner:

I’ve been running for a couple years, but my half-marathons are constantly plagued with needing to stop in at the porta-pottys. What am I doing wrong?

My perspective:

Ever been on the trail (or treadmill) and you just have to go? This is when I’m delighted that I’m on a treadmill and can hop off and utilize the washroom. The dreadful part is when I’m at least 5 miles from the closest washroom, and to my delight, I am in the woods.

Let me tell you a story, it was only a few days before my wedding. I was running to deal with stress (of not fitting into my dress. JK), and along came the urge. Yes. I had to go. Being in a strange city where I generally don’t run, I was not aware of the need to stay away from certain plants, or even what they looked like. Yes. Poison Ivy was in the general area of the woods that I chose to, ahem, defecate in.  Perfect. It wasn’t a bad rash, but it gave the boys something to laugh about at their bachelor party.

Ever experience this… situation? The burning gut? I think the biggest problem was that I wasn’t on my regular diet (I’m pretty regimented), and wasn’t running at my regular times. I know a lot of people that have their races ruined because of their need for quality time with a porta-potty. How do we avoid this?

In the excitement of race day, we often change up our eating schedule and are running at a different time of day. This can be extremely upsetting to our nervous system, especially if you suffer from gastritis issues. Even if there aren’t any issues, the GI tract can be jostled by the running movement.

TALK TO A DOCTOR: A doctor can help you pinpoint issues like lactose or gluten intolerance, irritable bowel syndrome, or other gastritis issues.

FOOD DIARY:  A food diary can help you avoid problems while racing. High fiber foods go through your system quickly, causing problems. Fatty greasy foods can make you sick when running on either end, since they are hard to digest.

FIGURE OUT WHAT WORKS: If eating a banana and peanut butter an hour before your works on an average day, don’t switch it up. By the time race day comes by, you should have developed a routine that mimics the actual day, so there isn’t any surprises. Stick to the plan.

Can you relate? What are your tips to keep out of the porta-potty on race day?