Wednesday, April 27, 2016

How to train for a race with a busy schedule {BONUS: Part 4}

I'm here to help motivate, organize your schedule, give guidance and support for your first race. Especially for those with busy schedules.

Are you ready for the BONUS round? It's all about how your fuel your body with nutrition.

If you are stumbling upon this post it is from a series. {Check out Part 1, Part 2 and Part 3}

Nutrition is a vital part of your race training process. You must fuel your body with important nutrients your body needs. As most of us know, we need water, protein and carbohydrates for energy (macro nutrients). However, our bodies need electrolytes, fiber, vitamins (micro nutrients) too!

I love a good salad!!!
Roast Beef with homemade honey mustard vinegarette (see video below)
Lemon grilled aspargus
Cherry Tomatoes
Sliced Cucumers
Red leaf lettuce

Getting the proper nutrition while running will help with:
1. Prvention of Injuries
2. Energy level to sustain longer runs
3. Muscle strength

Think of it like this...If you put garbage into your system, garbage will come out. Have you ever felt sluggish, unfocused and lethargic and eaten a candy bar? It helps for a little bit right?  But then your hungry and back to where you started.

Here is what I eat to prepare for my run days:

Night before:
Eat a small handfull of carbs (like Wheat Thins) and protein with a large salad and veggies
Here is a video of my homemade salad dressing: (click on photo)

Morning before Run:
Pre-workout drink (energize from Beachbody)
8 oz. water

During run:
Quest bar

After run:
After-workout drink (Recover from Beachbody)
Omlete with sweet peppers
1 cup of fruit

Tell me what are you eating and drinking before, during and after your runs?

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Tuesday, April 19, 2016

How to train for a race with a busy schedule {Part 3}

I'm here to help motivate, organize your schedule, give guidance and support for your first race. Especially for those with busy schedules.

This is Part 3 to a series...make sure you check out Part 1 here and Part 2 here.

Did you do your homework from Part 1 and 2? Did you actually write it down with a pen and paper?

In Part 2 I asked you to tell me if you have committed to a race. I mean you actually paid the money and you know you need to train. You've set your goals and now you are still here reading tips to figure out HOW you are going to do this.

I know you are scared and don't know where to start. That is why I decided to put these tips together for you. {My online training course is coming soon!!! I'm so excited! It's still in the works, what would you like to see in the training? Tell me!}

Anyway back to my final tips to get you started to completing your first race.

7. Stretch to avoid injury:
Stretching is incredibly important before and after you run. On your training days AND on your race day. Yoga is probably the best compliment to running for many reasons such as stretching, breathing techniques and mindset. A lot of people can be afraid of Yoga because they aren't good at it. I am not either, seriously! However, I encourage you to try Yoga during your training and if not Yoga - STRETCH!

From the Mayo Clinic: After each exercise session, cool down for five to 10 minutes. Stretch your calf muscles, upper thighs, hamstrings, lower back and chest. This post-workout stretch allows your heart rate and muscles to recover and return to normal.

8. The Good, the Bad, the Ugly and the OMG Really:
The Good - You WILL get to those long runs with the training and tips I've provided. As long as you follow these tips and training calendar! [wink, wink]
The Bad - You WILL have bad days and simply have to stop during training. Don't worry about it, it even happens to high performing athletes!
The Ugly - You will have some pain and soreness, it will be difficult at times, Aaaaand you may not smell very good.
The OMG Really - You will have to pee or poop somewhere during your training runs and it's immediate. Yup, I'm serious - it's the strangest thing, but it comes out of no where and you're like - OMG - I've got to go NOW!

9. Mindset and Breathing:
I mentioned this in tip #7 however mindset goes a LONG, LONG way. If you can visualize yourself completing the race you will get there! Research positive affirmation and many articles will come up. Say to your self, "I love this race training! I'm so good at it!" It will turn your negative thoughts and feelings into a positive mindset that will help you reach your race goal. And if you can visualize yourself completing the race, you then have a mindset to focus on rather than the pain you are enduring at that specific moment in time.

Breathing is what kept me going during those long runs when I wanted to give up. It's the same method as lamaze breathing during labor. Focusing on something other than the pain of labor. Focus on your breathing in rhythm with your pace and steps. It will push you just a little bit farther than the day before.

Homework: Research some stretching poses or a yoga studio close to you and comment below what you found.

Stay tuned for a BONUS tip that I will post soon. It's totally something you don't want to miss!

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Monday, April 18, 2016

Run your first race and prove them all RIGHT!

Are your friends always asking you if you are going to run in the next local race? Now is the time to sign up and prove them all right!

Check out my previous race posts: (training schedule, tips 1, tips 2)

Do your friends ask you...Are you running in the next (insert local race)? Or Have you ever run in the (insert tough mudder)? OR Maybe we should do a race for our local fundraiser? If you are interested in starting your own race for your local fundraiser check out Eventbrite. They can help you get your site up and running! They can help you get your site up and running!

I get asked these questions all the time and the funny thing is, yes, I exercise a lot, but I really struggle with running. It's tough for me. If you've seen my previous posts (training scheduletips 1tips 2) you'll know it really is a challenge.

However, they are asking you to run, because they KNOW you CAN do it! So, what is stopping you? Sign up to run a race now and prove them all right!!! I look for my races here.

In fact my first race was back in 2011, a simple 5K for my employer at that time. It took place on the Iowa State University campus. I thought I'd like to participate to support the organization so I signed up and ran the race. I DID'T train at all. Big mistake, Big mistake HUGE (can anyone guess what movie that quote is from?)

I'm in that group of people somewhere...

I ran the race fine and my time was about 32 minutes and, yes it was a struggle, but two days after the race, I was sick. I could barely move and later learned I had Delayed Onset Muscle Soreness (DOMS). My muscles were so sore I felt sick to my stomach, could barely move, couldn't keep myself awake for work and had to leave work at 3:00. I went home and went to bed and slept until 8:00pm that evening. Not the best race experience I had.

The next race I ran was in 2012 for Midnight Madness and this time I was smart! I trained! I learned my lesson. I really wanted to finish before 30 minutes and I did! time was 29:59. Midnight Madness is a race in Ames, Iowa that takes place in July in the evening. Therefore the temps are ridiculously hot! But I felt fine after that race because I had prepared.

Recently friends asked me, actually really, they told me I was going to run the Des Moines Marathon Half with them in October 2015. I thought they were crazy. There was NO WAY I could run 13.1 miles. I mean, I struggled with 3.2 miles, how could I possibly go farther than 4 miles! But as you can see from my previous posts. I did it!

So if your friends are asking you to run a race, it's because they KNOW you can do it. Don't be afraid or let self doubt get in the way. You CAN do it! I know you can.

Tell me, have you signed up for a race? If you are looking for a race in your area check out this site: Eventbrite

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