Christmas Eve Run

Racy Runners is a running group for everyone; running towards friendship, commitment, and health.  Come join us--everyone is welcome! Is this email not displaying correctly? View it in your browser.

Friend on Facebook Follow on Twitter Forward to a Friend Happy Holiday! *Saturday, December 24th Thompson, parking lot near playground 8 am * Please text or email me the morning of so I know you are coming (if there are any changes due to weather or life, I have a list of who to contact)--Thanks!   Please do not hesitate to get in touch if you want to arrange a run together any other time. Christmas Eve Run: Saturday, December 24th, 8am at Thompson (meet at parking lot near playground) Come join Nikki and I on Saturday morning for a Christmas Eve run.  Start your holiday doing something just for YOU--think of how great the rest of the day will feel after getting that run in.  We hope you can join us.  Don't worry about distance or pace--this run is for FUN and we will try to accommodate everyone. After the New Year, I plan on sending only occasional emails.  Nikki and I will post upcoming runs on the Racy Runner facebook page, https://www.facebook.com/pages/Racy-Runners/200952509938776 and I may send out a monthly list of long runs; I feel like I am spamming all of you and facebook may be the best way to communicate.  Plus it will be easier to plan impromptu runs during the week through facebook. If you can't join us Saturday, I wish you all a Happy Holiday and Wonderful New Year! Want to read about my recent running antics, please visit the Racy Runners site HERE. Please remember you can forward this email on to a friend or unsubscribe at the bottom of the page (you will not hurt my feelings if you unsubscribe--gone from the distribution list but not my heart).

5 K before the bus and 5 K after--at least I got it in

I am pressed for time today.  The Bosom Buddies group is decorating bags for the Holiday Express and we are having an impromptu Holiday Party--I have to pick up the pizzas:) I really wanted to get a moderate run in outside this morning, but I knew that was not going to happen, so I had to improvise.

I ran before Finn had to get on the bus and then I got another 3 in after he left---at least I got to run...

P.S. Here is my way of being able to use my iPad while on the TM--not ideal, but it does the trick.

Running Off the Winter Weight

Racy Runners is a running group for everyone; running towards friendship, commitment, and health.  Come join us--everyone is welcome! Is this email not displaying correctly? View it in your browser. SAVE THE DATES! Upcoming LONG Group Runs for month of December. *Saturday, December 17th Thompson Park (meet at parking lot near playground) 8 am *Saturday, December 24th Location TBA--I LOVE LOVE LOVE the idea of a Chistmas Eve Run! 8 am * Please text or email me the morning of so I know you are coming (if there are any changes due to weather or life, I have a list of who to contact)--Thanks!   Please do not hesitate to get in touch if you want to arrange a run together any other time. Running Off the Extra Weight (with the priority being health, of course) I don't know about you, but I know that if I could lose that couple of extra pounds (who am I kidding, it is more than a couple), I would feel better.  Having a muffin top is nothing to be thrilled about and if I were even just a wee bit lighter, I would improve my running economy.  I have come to the realization that weight loss is 70% DIET and 30% EXERCISE--and the type of exercise you do matters.  Runners, especially women, do not always lose those stubborn pounds they want to.  Sure, if you have a lot of weight to lose the pounds will come off as you begin your new exercise regimen, but when it comes down to those last 10-15 pounds, our bodies can grow reluctant to shed. In fact some women training for a running event will actually gain weight. Diet is CRUCIAL.  I won't go into details but here are a couple good tips: * Don't drink your calories-eat your fruit, don't drink it (this includes alcohol) * WATER-WATER-WATER * No empty calories--eat foods with a purpose; avoid your cakes, cookies, chips, etc... * If you are indulging, keep your portions small.  A couple of bites of a cake may satisfy your craving.  Keep some GOOD dark chocolate around; it is a great way to satisfy your sweet tooth without going overboard * More FRUITS & VEGETABLES---providing you extra fluid and fiber so you feel full and satisfied * Make it a family affair.  Kids learn from example and motivating each other to eat healthier can be fun or create a "Biggest Loser" competition with your spouse, family or friends with everyone contributing to the kitty * No one is perfect--allow yourself a cheat day every now and then.  Some people like at least one cheat day a week--for me this is my Friday night PIZZA; I can't live without it Exercise tips: * All running is probably not the best way to go--you need to MIX IT UP * It is your LONG SLOW run that is your calorie burner--keep your pace 1-2 minutes slower than normal.  Faster paces or high intensity (sprints) help build your anaerobic threshold but anaerobic exercise is a less efficient process and does not lead to fat burning, while an aerobic pace, a slow endurance run, will ultimately help burn fat * Weights--the heavier the better-- helps you burn more calories throughout the day; strength training helps build your anaerobic capacity * Cardio-try other forms of cardio to mix it up--a good spin class will definitely help you sweat out all those toxins * Yoga-hot yoga, Pilates, or just a basic class to help stretch you out * High intensity interval training (HIIT) helps to burn body fat; although, this is almost the opposite of your long slow run, research is showing that if you mix the high intensity with a shorter lower intensity recovery and repeat the process you can increase your resting metabolic rate--burning fat So why don't you jump start your weight loss and come and join us Saturday, December 17th at 8am at Thompson for a LONG run:)   Want to read about my recent running antics, please visit the Racy Runners site HERE. Please remember you can forward this email on to a friend or unsubscribe at the bottom of the page (you will not hurt my feelings if you unsubscribe--gone from the distribution list but not my heart).

I am not going to lie--this was TOUGH!

I knew in the first mile today that this was going to be a tough one.  I had been looking forward to this run all week.  I met N and her friend T at YMCA Camp Arrowhead to run the Henry Hudson trail today.  9 miles was on the agenda.  We started out strong, but when I was coming to the realization that I had to slow down if I wanted to get this run done--I could see these ladies were ready to GO.  This is an out and back course, so I told them to go ahead with out me.  My right glut was still acting up and I knew I needed to take at least a minute off my pace time. 

I would have hated to hold them back.  I tried to keep them in my sight but soon they were just little dots up ahead.

I turned up my iPod and tried to move to the beat.  I really need to muscle through this run.  Thankfully I had some slower paced songs on my iPod.  Jane Says by Jane's Addiction helped me keep moving:

Wanted 9--got 8.5 miles with 11:11 pace--I know SLOW-but at least I kept moving.  At 7.7 miles my right knee HURT--BIG PAIN (my glut was achy; I must not have had good form and subsequently my knee was suffering).  Now, sitting post run writing this I smell like Bengay--I love this smell!

Recuperating

My left calf acted up in my long run this Sunday and I think because I was compensating--my right glut is now crying out for attention.  I broke down and applied some topical NSAID cream yesterday and it seemed to help.  I took it easy yesterday with a 1.5 mile warm up pre-spin and upped my gears but kept my butt in the seat during spin (every time I stood in position 2 & 3 my right hip/glut area hurt). 

I was worried about how I would feel strength training this morning since it usually entails a lot of squats--but I felt great.  I had some work stuff to do after the Y so I postponed my run until after lunch--yes, not the best strategy but I was only planning on 3 miles.  I got the three miles--I have an ache in the right hip area, but post shower I think I will apply more of that magical cream.

P.S. the pain patches (Salonpas) I usually use and LOVE were not available at Target so I had to buy their generic cream which worked just fine. 

8 Miles Never Felt So Good

Despite my calf acting up on this mornings run (it did not announce itself until mile 6), this was a great 8 miles run.  I met N and S at Thompson this morning.  It was a brisk morning, but not too cold, 41 degrees.  N wore short sleeves:)  We headed out planning to do 5-6 and then head back to the car to drop off S and N and I would head out again.  We ran in sync with each other and easily kept a 10:30 pace. 

When we hit mile 5, I made the suggestion of running the 1.5 mile reservoir trail.  Although I do not think it was N or S' cup of tea--these ladies humored me and off we went on the trail.  The trail slowed our pace by 1 to 1.5 min/mile but it was definitely a harder run.  Of course I loved it:)  I really do love trail running and I wish there were more accessible trails in this area. 

Here are S & N running the trail:

Coming off the trail we hit the rugby loop and got S back to her car at 6.5 miles.  After refueling and convincing S and she should finish the run with us, we headed back out and got another 1.5 miles in--8 miles with great conversation--DONE!

I love running with these ladies--it makes getting that LONG run in sooooooooo much easier.

In a FUNK

It has been such a weird week and I cannot break out of this funk I am in.  The long holiday weekend left me feeling blue and I was really looking forward to getting back into a routine, particularly looking forward to some good workouts.  This week was going to be the first full week of school for the kids in a LONG time (November is such a screwy school calendar).   

Monday I took a ryde at Hammer House--my second to last class:(  Love the bikes there, but costs WAY too much. I am going to have to learn to love the Kaiser bikes at the Y.  I had runs planned T-W-Th and Sunday this week---I was looking forward to my strength training class on T followed by a 3-5 mile run, but 30 minutes into strength training I got the call--you know the "your son is in the nurse's office...".  I would like to say I was surprised, but I had a feeling he was going to be sent home.  He was not acting himself that morning--afebrile and a mild cough--but not enough to make the "stay home" decision.  Left class and the thoughts of a great run in the 65 degree unseasonal weather behind and high-tailed it to pick him up.

I hoped on the treadmill when he was settled on the couch, but 1/2 mile into the run with my left calf crying--I called it a day.  No sense ignoring all the signs.

Finn is home again today--again, no fever only a mild cough, but he is pale and not acting like himself.  So my plan of spin followed by run is put on hold.  I did manage to get 5 mile jog/walk on TM in.  I really took it easy so my calf would not hurt.  It ached a little, but no pain.

I think I needed to relax this week--I needed the change of plans.  That is my story and I am sticking to it.