A Running Mom

If you’re like me, planning a run can sometimes become a dreaded chore. A mental feat. Which hills to include? How many? What’s the perfect distance to build strength but not overdue? Do I really want to commit to this run?

Here are 5 tips on how to plan your next run. I promise it’ll help!

1. Distance - If you run 3 days a week, then you probably want to plan for two light runs and one challenging one. If you’re all about increasing distance, then add 2 miles to your most comfortable distance for your challenging run. For example, if you have been running 4-milers for weeks and it’s a distance you’re comfortable with, perhaps you ought to consider running a 6-miler one day in the next week to help build endurance and strength. 

2. Terrain - Sometimes I like to add a few hills to a run instead of miles. This seems to mix up my training and offer my muscles the chance to really get a workout. Other days I minimize the hills as much as possible to give me a chance to work on speed. As is true when thinking about distance, whatever is most comfortable is fine for most runs per week. The best approach is to add a little zing to your running routine with some hills, some flat striding miles or simply a different route altogether to for a little something new!

3. Speed - It’s good to plan ahead the general “pace” of your runs. If you just start plodding along each day with no clue of how fast you’ll run that day, you’ll probably end up enjoying the run enough for having run it. But you won’t have gained that added satisfaction of knowing you set out to do something and then actually did it! That’s the bomb. Consider giving yourself a rough pace for the run you’re planning. If you have no idea what that pace might be, then wait and time yourself over the next 6 runs. See what your average time is to run various distances. See if you run a little faster after a break. And figure out what your “comfortable” pace is and what pace you might achieve if you’re trying to run a little faster. With this backdrop you’ll be able to plan to finish in a general timeframe, will have a better handle on how you’re running as you are in the midst of a good run, and you’ll be able to begin to identify ways of shaving off time.

4. Setting - It’s a personal thing, I know, but for me, what’s going on around me, has everything to do with how I enjoy a run. The treadmill for me is jail. Track running bores me. And I loathe any course that sends me out and back. Ugh. It’s worth every minute it takes to figure out what I’m going to see on my run. I’ll even go for a drive to find an area new and interesting. Then I look it up on “Map My Run” http://tinyurl.com/db449j, and try out paths I’ve never run before. I love to just mix it up. It always pays off. Running different neighborhoods, parks, parts of the country, and even old places I’ve lived before, offers an intimate perspective on any of those places. Perhaps it might help you enjoy running even more. It’s a must for me.

5. Sound - Whether I run with someone I adore, find funny, who tells great stories, or my iPod, I always plan what’s going to be entertaining me during a run. It’s a must. 

What are your strategies for making your running excersions extra special? Share them with me! I’d love to give them a try.

May your next run be a good one.

Rebecca

So check it out: if I can run about 15 miles/week, Hal Higdon has a training schedule that gets me running the Pittsburgh Marathon.

http://tinyurl.com/gmsne

Think I’m crazy?

May your next run be a good one.

Rebecca

After only running a couple of times this past week, I had planned for a really good run this weekend. My fave person to run with was away, so I asked a couple of people to run with me in his place. Just in case they changed their minds, I  chose the perfect songs and made this incredible play list to keep my company. I was ready for a great run no matter what.

Of course, both people bailed (it was a snowy morning after all). Better, I left my ipod at home. Brilliant. What would I use to keep me plugging along since I was feeling a tad sluggish?

I decided to pick off people and pass them as I ran. At first it was easy. Lots of people were walking dogs. Or really jogging slowly. And then I saw her: The lady in the Crazy Hat. She wore black running pants, a black shirt and a black vest. On her head she wore a black hat with orange spikes that spanned the middle of the back of her head to the front. Like a mohawk. I had seen her take off as I entered the bathroom for my last chance trip to the loo, but she had been out of sight until now, since the path was curvy. Now it straightened out. She was running pretty fast, I thought. I felt certain I wouldn’t be able to pass her. But I set my sights on catching her.

In little increments, I gained on her. We had covered about 3 miles when I found myself within a distance to catch her. I even started to think I might be able to pass her. Then she stopped! So I decided to stride and pass her quickly. I was about 25 yards away, uphill, when she decided to run again. Are you kidding me?

I had to settle into a slower pace to catch my breath.

The distance between us was starting to increase. I had about 3/4 of a mile left in my run, so I decided to try and catch her again. I slowly increased my pace and could tell I was gaining on her. Even though I felt tired, I continued. I could see that the spikes were actually orange and yellow, as I drew closer. Crazy Hat.

15 yards away, and she stopped again!

I flew passed her but felt so short-changed. How disappointing not to be able to pass her on my own! Lady in the Crazy Hat!

Of course, I am grateful for having tried to hard to catch her. I remained focused and unaware of how quickly I was running. I came close to running my race pace!

Crazy, I know. But it ended up being a really fun run.

May your next run be a good one.

Rebecca

Some people rock in a chair. Others jump on a trampoline. More lock themselves in a room and force the issue. A few get surprised by them. And the elite get ‘em continuously. Me? I get my ideas when I’m running.

What spurs your brilliance? Think about it. Really. Now make plans to do that again. And again. It’s why I run. Brilliance? Ok. Not really brilliance. But clarity about my ideas? Being true to me and what I value most? Always, it becomes clear to me in a run.

May your next run be a good one.

Rebecca

I have to. And I’m just about to. Waiting for the fight in my house to settle down and for peace to resume so I can sneak it in right now. Here’s what I’m facing this weekend. It’s weekends like this that make me feel more than ever that I simply must get my run in. Even if I have to be sneaky on the treadmill.

Remember, too, that I’m flying solo this weekend. Here’s my list:

1. four kids, one dog

2. big personalities with lots of activity, even while “relaxing”

3. three basketball games

4. one birthday party; one jewelry party

5. one rehearsal for the talent show

6. four practicing piano  

7. one on the double bass

8. one on the clarinet

9. one pair of jeans ripped, last of that size + talent show costumes needed +  someone grew an inch this week = need to shop for clothing

10. four religious ed classes and homework

See why I must run?  

What’s on your list? What do you do to keep yourself sane?

May your next run be a good one. 

Rebecca

No running for me yesterday or today. Fighting a sore throat and feeling tired. So I’m planning a good one for this weekend. Should I try for 6? What’s your strategy after not running for a few days? Go for all you’ve got? Or take it easy and ease back into a good routine?

Would love to hear what works for you.

I have to add some great tunes to yesterday’s post, for all you peeps out there getting fit with your kids. I did hear back from more Twitter friends with more music, so here’s a few with a bunch from Chris Lovett:

unwritten - Natasha Bedinfield
it’s my life - Jon Bon Jovi
treehugged - Kimya Dawson
bye bye bye - NSync
soak up the sun - Cheryl Crow
viva la vida - Coldplay
anything by - David Archuleta

I’m always fighting tight hamstrings. When I do pilates I can’t hardly touch my toes! Check this great bit at the very bottom of this page… and may your next run be a good one.

Rebecca

www.fitsugar.com

So now that I’m getting into running with my girls–and since my little guy isn’t quite ready to run yet, we’ll just focus on my girls–I realize I need a good list of music for about a 2-mile run. 2 miles is the perfect distance to shoot for covering with a kid between 10-14. Younger kids might be able to enjoy jogging this distance, too, but by 10, most kids can handle jogging for about 20 minutes. So they’ll probably end up runnin about 2 miles. So here it is. A great list of songs to help get you and any kids in your life out on the trails running. These songs are great. And they’re perfectly appropriate for kids, too. My 11 year-old daughter and a few friends with kids from Twitter and beyond, helped to create it. See what you think!

Fighter/Christina Aguilera (4:08)
Shining Star/Earth Wind & Fire (2:50)
Ever Ever After/Carrie Underwood (3:30)
A B C / The Jackson 5 (3:00)
I Need To Know/Blake Lewis (2:38)
It’s Not Over/Daughtry (3:35)
The Angels Wanna Wear My Red Shoes/Elvis Costello (2:46)

May your next run be a good one.

Rebecca

Scott Stratten is the President of Un-Marketing.com. Last night I reached out to my Twitter friends to come up with the best songs that help build intensity in a workout. Scott came up with some really good tunes. See if you can figure out which ones are my faves and which ones are his! Hint: I am a Wolverine fan.

Top 12 songs that keep me running FAST for about 5 miles:

12. Politik/Coldplay (5:19)
11. Ants Marching/Dave Matthews Band (4:31)
10. Boom/P.O.D. (3:06)
9. It’s Not Over/Daughtry (3:35)
8. drown/Smashing Pumpkins (4:30)
7. Lose yourself/Eminem (5:22)
6. Don’t Give Up/Peter Gabriel (5:56)
5. Let’s Go Crazy/Prince And The Revolution (4:39)
4. Eye of the Tiger/Survivor (4:04)
3. Spiderwebs/No Doubt! (4:29)
2. Bring Me To Life/Evanescence (3:57)
1. The Victors/University Of Michigan Marching Band (2:13)

May your next run be a good one.

Rebecca

Today I ran 3 miles on my boring treadmill, but I used the old interval strategy to keep me focussed, challenged and losing track of time. It was fabulous. Here’s what I did:

1. FIRST STRATEGY: Count to 10

It started with me whining in my mind about how much I wanted to skip today’s run. But I spent all day in my running gear. So shame was driving me hard to just get it over with. So, with impatience at the helm of today’s run, I cranked up my treadmill setting every 10 seconds until I maxed out at the 10 setting. Then I’d bring it down to a comfortable jog, recover my breathing, and do it all over again. Those 3 miles went by in a blur. I was dripping in sweat. And my hamstrings are talking to me now! It was terrific.

2. SECOND STRATEGY: Time it For Real

If you hate counting while you’re running, set yourself up to crank up your speed every minute. It’s perfect for getting yourself into a stride that you can only keep for a finite amount of time. No, it’s not as dynamic as my first strategy, but it’s perfect for those days when you need predictable timing.

3. THIRD STRATEGY: Run Outside and PIck Out Landmarks

This is actually my fave. I like to vary the landmarks on a run to motivate me to run fast. Sometimes it’s a sign, a tree or a parked car. Other times it’s fellow runners. I love to target runners who step loudly or breathe really hard. They bug me and so I love to try and pass them. (I know I’m that person for many people in my own way… the runner who talks too much, runs at varying paces, etc., so I feel ok about labeling some of you all, too! LOL)

4. FOURTH STRATEGY: Run With a Friend

This is so fun. Grab a friend and take turns setting the pace. It’s the perfect interval training technique because pride makes you run faster. Enough said.

5. FIFTH STRATEGY: Run UP the Hills

Especially if you’re limited on time, use a hilly run to get your intervals in gear. Run as fast as you can UP the hills. Relax down the hills. You’ll be amazed by your increased stamina, the intensity of your workout, and the great sleep you’ll have that night of the run! It’s tough. But you’ll be proud of yourself for this on!

May your next run be a good one.

Rebecca

Running in my neighborhood is a bear. Four repeat paths. Only 1.5 miles around. Hills. Steep hills. But, on the other hand, if you need to get a quick, tough run in, it can be the perfect route. This weekend I used this boring run for my “better-than-nothing-day-after-my-birthday-run.” I sprinted a few yards here and there. And I felt fabulous when I finished. Here’s a picture of the final few yards, downhill, in my hood:

Send me pictures of your “better-than-nothing” run. How far do you go? Do you include hills? Inspire me!

May your next run be a good one.

Rebecca