Summer vs. Winter Running

     This cooler (comparatively) weather has me aching for autumn-- the smell of the leaves as they start to change, and the crispness in the air.  We had our long run last night, and the breeze and cooler temps (it was around 70, WONDERFUL for Mississippi in August!) were so amazing and pleasant.  I thought about what running through the winter will be like now, since we started in January this year (and got through the worst of the new running pains in the coldest part of the year).

     There are a lot of things that seem like common sense, but I wanted to address here-- running in the summer and winter are totally different ball games if you are outside year round!

    Clothing is the biggest difference-- and the most obvious. Wearing improper clothing can be easier in winter than summer (overdressing is just as bad as under dressing!)  Sometimes it's hard to figure out what to wear, but I stumbled across Runner's World's "what to wear" page.  All you have to do is plug in the temperature, your gender, and a few other bits of info and voila!  Instant suggestion of what is appropriate.

    A good rule of thumb in general that I hear/ see often is "dress for 15-20 degrees warmer".  Your body heat will keep you plenty warm!

    Speaking of overdressing, you are probably curious about why it's bad to overdress.  In summer it's simple, you dress to keep from getting too hot.  In winter, there is a fine line between "keeping warm" and "wearing too much and sweating too much".  Yep, it is actually easier to dehydrate in the winter!  Because of the cold, it's easy not to notice how much you sweat (thanks to the fancy sweat wicking stuff you have on) and you lose more than you think (not to mention cold winter winds).

You also don't want to run like this-- unless you like lying down a lot!

     Layering in winter should be in many lighter layers, rather than bulky stuff like the above image.  Maintaining your flexibility is the key to keeping proper form and being comfortable (chafing can still happen, even in winter!) while you run.

  Your innermost layer should be sweat wicking, and layers on the outside should be wind breaking, but breathable.  It goes without saying, but even in winter remember no cotton socks!!  Blisters will happen this way, just look for thicker technical socks (or knee high socks, my favorites!) if you need more warmth.

    I have no experience at all with running on ice or snow, so I won't attempt to advise on that.  If someone out there does, please lend us your experience!  I've seen spikes for shoes to help with traction, but that's about all I know. :)  Pardon my southern heart!

Put me on ice, and this will be the result, I'm sure of it!

    Winter running has one more major difference for runners, and that's warm up times.  Colder temperatures mean it takes your muscles longer to warm up and loosen up, so take extra time  to walk and stretch before you run in winter, or you are flirting with a possible injury!  Cooling down for a bit longer is important too, to give yourself time to adjust.

    There are pros and cons to both seasons-- I know spring and fall are there too, but those days are few around here, and only amount to precious few "perfect" days, so I'm sticking to the big seasons.

Summer Pros:

*Fewer layers to wash and put on/ take off

*No cold hands and feet!

* More daylight to keep safe

*More animals/ flowers/ greenery to enjoy on your run

Winter Pros:

*No more sweat soaked runs

* Pollen?  What pollen?

* Getting to enjoy holiday decorations on the route

* You actually feel faster when the humidity and heat aren't unbearable

   So, both seasons are pretty equal, and it's really all about finding the drive to get out there, and finding some creative ways to adapt to whatever Mother Nature throws at you!

**Personal Update**

      Long run last night was wonderful!  The temp was great, we both held out well and I'm not even extremely sore today! We were actually quicker than our 5 miler, so the temps do make a difference! That long run is almost the halfway mark, and we still have 12 weeks to prepare for the Leo half!  It's exciting ( and we have only 6 weeks left in our training program, so we're just doubling each week, in case we miss one and to ensure we add miles slowly) and I'm a little nervous!

    I had to show you this too!  The Hare has a seriously genius idea for keeping up with headphones.  We only wear one for safety and to be able to talk, but the other one can get tricky!  If it hangs down it can mess with the other one in your ear.  He couldn't wear the camelback that he usually clips his spare earbud to (he's healing a tattoo, and it would have rubbed it severely), so he just looped it through his ponytail!  Who woulda thunk that??

R.I.C.E.-- and I'm not talking starch here!

      If you've ever read a running book, blog, magazine, or anything dealing with running, one of the first things you likely see is a question from someone new about running while injured.  Is it ok to do?  How do I know?  How do I prevent it/ treat it?

  So here is the acronym-- rest, ice, compression, and elevation.  Sounds simple right?  Well, a lot of runners forget the "elevation" and totally ignore the "rest" parts of this word, especially while training (when you are most likely to be injured)!  

     This is inspired by the copy of Runner's World I just got-- it included "Running Injury Free", and I realized that I have blabbed on about R.I.C.E. tons, but haven't ever gone in depth about it!!  It is really simple, but unfortunately a lot of people (yes, we tend to get crazy and think our awesome bodies are invincible sometimes) forget to use all 4 letters of R.I.C.E.

  It helps to know what makes us injured in the first place.  I found this handy chart when I was researching injuries (I am the injury prone one, and also the paranoid one, so I read about it frequently) and thought it was a good visual for anyone to remember:

     For each one of these circles, there is a multiplied chance of you getting some type of injury.  There is some debate about the treadmill/ softer surfaces vs. road running, but honestly I am too new myself to know or notice much difference, so I leave that up to you to investigate (and please let me know if you find something or have experience!).

    Well, now that we see the risks and know the whole acronym, let's look into precisely how to implement the R.I.C.E. treatment if you happen to become injured.  I hope that doesn't happen, but just in case!

    For starters, as soon as you feel something "off" or "wrong", begin treating it!  If something is bothering you during a run, but not necessarily altering your gait, then take a few minutes with an ice pack after the run and prop the bothersome spot up for 10-15 minutes.  Avoid icing any longer than this in one sitting, as that can actually damage tissues.  Be sure to stretch gently, and ice periodically for at least a few hours if you can.

    Elevation is just that-- raising your injured body part above your heart.  It can feel a little weird, but just pile up some pillows on the bed or couch (someplace comfortable for you), and read or surf the net for a bit while you allow your leg to rest in that position.  Icing and elevating at the same time was my go to method, but whatever you find works best for you, by all means do that.

A wedge shape is best, so the knee isn't bent too much!

   If the injury is really getting to you, an ACE bandage or other compression device can help as well.  I pulled my calf mildly a while back, and I kept it in a bandage while I was walking around or out and about, and when I came home I elevated and iced it.  This is the general rule-- keep it stable and compressed while you must move it, and elevate it (for bloodflow reasons) when you can and REST IT.

    Rest is the most obvious and easy (supposedly) piece of the injury treatment plan, but the one least followed!  It's tough to not be sick, but still want to go out on a run, or feel guilty for "missing" one. Rule of thumb is one day off completely, to see how it feels in 24 hours.  If it is still bothersome, take another one or two off.  Any more than 3 days off and you should get to the doctor! Believe me, it is much better to take one day off than miss 4 months because you really did a number on an injury that was worsened by continuing training.

    I felt like this needed to be put here as well-- if you are unable to sleep or get comfortable, or walk, please forgo treatment at home and see a doctor as soon as possible!  Only someone medically trained can really give you the best treatment and advice, so above all else trust them and your own judgement.

    R.I.C.E. is really simple and effective if you are proactive with treatment as soon as you notice-- and even if it requires a little time off (as per your doctor, if needed) it's easier than you think to get back into it!  Stay safe out there!

**Personal Update**

      I am AMAZED at this run!  The hilly trail run from last week was 5 miles, but for some reason, this one felt so much more successful, for both of us!  There was a breeze, and that helped so much, as well as us running right at dusk (we were visible, I promise!).  We did walk for about 1/4 mile, but honestly our legs were on autopilot at that point, and we both laughed at how difficult it was to slow down and just walk for a minute!  I kind of felt like this...minus the treadmill of course, and I didn't fall.

   Pretty soon our long runs are going to be reaching lengths where we'll need some kind of fuel (or at least something a bit more than water!) and that is both exciting and terrifying for me!

Have you ever been injured?  Did you have to see a doctor, or did you use R.I.C.E only?  Do you fuel on long runs?  Talk to me about it!

Your first Half Marathon

  After getting a little more confident and doing some shorter (5k or even 10k) races, thinking about your first half marathon is a pretty natural step.  It is also a little scary (I knew I had officially lost it when I toyed with the idea of entering a race that took 13.1 miles...there is a sign on the interstate 13 miles from my town!!)  Driving that distance made me realize how far that really was, but with support (and the promise of carbs) we signed up for not one, but 2 half marathons in the coming months!  Can we call that a whole? Hahah, I kid (mostly).

I want this sticker when we finish-- it suits me perfectly!!

First we signed up for the Mississippi Blues Half Marathon in January.  It's in my husband's hometown, and its a world class event with great support, a great charity and not to mention the lure of an absolutely GORGEOUS finisher medal!

That puppy is also about 6 inches long-- they are huge and sparkly! (No, I'm not a magpie at all...)

     Then, my friend Iantha convinced us to sign up for a local half in my hometown-- the LEO half marathon, benefiting the Lion's Club and the Alzheimer's Association.  It is in mid November (so, technically this is our first, even though we chose it second!)  We waited a while before we signed up for this one, just because I wasn't sure we could do two within 3 months of one another!  We opted to, and are going to take this one less "seriously", and use it as a long training run, or a "test drive".  We'll get a chance to get the feel for it, and not over work ourselves or hurt ourselves (to finish is the goal anyway!

This is the medal design and logo for the LEO race. It's pretty cool actually, especially a small town race that's only been around 2 years!

     So, what are the "guidelines" for choosing a half marathon to run in?  Well, it's pretty straightforward, but here are the best tips I've heard/ seen.

*Determine your goal-- to simply finish or choose a time. (both races we're signed up for have an 8 hour window, so finishing no matter how we have to is no problem, some races have pace requirements).

*Choose one with at least 12 weeks to prepare-- so you can build your legs up to the task!

* Do you want to be in a huge race, or a small one?  We chose one of each, but I think having the smaller, local race first is a good plan so you don't feel as lost or intimidated.

* Choose one that will keep your motivation up!  Whether it's the theme, the charity they support, or just a pretty medal (yes, some people consider that too.. *coughme*) have something that you can use to keep you focused.

*How much time can you devote?  To training, and to travelling if the race isn't local.  All factors to consider!

* Make sure you have some support-- a friend or team to run with, or at very least someone to cheer you into the finish!  

This made me laugh-- and it makes sense!

     Whatever you do for your first race, be sure that you enjoy it and do what you can to soak up as much from the experience as possible!  You should be celebrating and loving it!

**Personal Update**

   Well, I have apparently "ruined" the Hare, so he says.  He was on his way home from work yesterday, and he said to himself "oh...we have to run today. Oh well, it's only 3.5 miles anyway, no big deal."  Then laughed at how insane that sounded!  We celebrated our official 6 months of running together by accidentally running further than our goal for the day was!  Not too much further, but we still did well. I can't believe it's already been this long, and we are still just as hooked as we were!  I am always amazed, and sometimes nervous (I ask at least once a week "do you reeaalllyy think we'll be ready for this by November??), but the next run day that rolls around, we almost always lace up and go (and if we don't we make up for it!).

Crafty project: Running medal/ bib display

     Our weekend has been a recovery weekend-- we have been slubs sitting on the couch half the time, and cleaning up and working on today's craft project the other half.  It was much needed-- we surpassed all of our week's training goals!  I am happy about this beyond what is probably normal or acceptable, but I have seriously been proud of the Hare and I this week.  I'm even starting to see definition in my legs that I never thought was possible!

      Now, on to the project.  I took a few photos, but it really is simple and pretty self explanatory as far as projects go.  I love all the displays I see online, but in my attempt to be thrifty I think I came up with a pretty nice alternative!

     First you need to gather supplies-- I found these nice wooden plaques at Walmart for a few dollars, but if you have some scrap wood laying around, feel free to use that too (I was just feeling too lazy to dig through my dad's scrap pile at home).  You will also need some screw in hooks to hold your medals and such, and some saw tooth picture hangers (for the back of the piece, to hold it on the wall of course).

    You'll need some paint (whatever you like!) and things to decorate it/ fancy it up with (anything goes-- I used glitter glue, because I'm about 8 years old in my head).

Here's the hooks and one of the wooden pieces, unpainted.

       First things first, find a surface that's ok to paint on (I am MESSY, so I just keep old cardboard around-- put a drop cloth down, whatever you need to keep your house fabulous) and go to painting!  I just used the cheapie craft paint that's less than a dollar-- a couple of coats will work fine, just be sure it dries in between.  Make sure you get the sides covered too!

The Hare liked the deep green, and it did look nice. (Can you tell I painted my peace sign door wreath on that cardboard before? Haha)

      After painting your basic coats of base paint, you need to mark with dots where you want your hooks and your bibs to go.  I just laid the bib down and put a little dot of paint (sharpie would work too-- just for a reference later) where the holes are, then put a line of dots across the bottom for the medal hooks.

      Once that is settled, you can see where your "free" space is, to write an inspirational quote, or in our case "His" and "Hers" (since they'll be hanging together, it's cutesy and newlywed, right?)-- or just a photo of you, or anything you want!  That's the beauty of DIY, isn't it?  Anyway, that is the point I put my glitter glue/ fancy stuff on too, so it could sit for a few hours and dry well before putting the hooks on.

Plotting out the location of the hooks.

     Now, this is where I should have thought a little ahead.  Before you put the hooks on, (but be sure it's dry) be sure to flip it over and put the picture hanger on the back (while it still lays flat).  Just measure the width of the board with a ruler, and mark the center (so it will hang straight!), and hammer it into place.  Most of them come with little nails by the way!

Taking pictures while I (impatiently) wait for the paint and glitter to dry.

      Once everything is dry, it's time to put the hooks on!  I just did it by hand (wear some gloves or use pliers, or you may get blisters on your fingers! Mine got sore, but thankfully I had the Hare's help on some of them.

Hooks!  Also, more proof that having a safe surface to paint on is a great idea!

Twisting the hooks into the Hare's board-- it was slow going, but they hold really well!

    The Hare was helpful during this process-- he made sure they both hung at the same height, and he helped me with some of the harder hooks.

      The finished product!  Hang them wherever you see fit, and add your bibs and medals accordingly!  Then stand back and enjoy it!  There is plenty of room for growth on ours, huh?  That's a-ok with me, that means lots more to run!

**Personal Update**

     We had our long run tonight-- and we realized that we just ran more than 1/3 the distance of a half marathon!  We were slow (it was earlier than usual, and honestly the hottest I've felt so far this summer), but we felt great about it!  It's a great feeling, once you see just how far you've come from the start.  All week we have really been on it hard to train, and it's paying off.  I'm seeing the definition in my legs clearly now, and the Hare is seeing all the results (cross training is bulking him up faster than I am, but that's being skinny for you!) and enjoying it.

Do you display your race memorabilia, or store it?  Do you like crafty projects?  Tell me about it!

Digestive "Fun" and Running

     Yep, today is the day that we go over the most terrifying (ok, to me!) aspect of distance running-- the dreaded digestive insanity!  You hear it from all the experienced runners (and the embarrassing "worst that's ever happened to me" stories)-- they are going along great at a race, then all of a sudden, they have to go.  Not in a little while, not after the race is over, but right now, whether there is a porta potty nearby or not!

     Fortunately, these same experienced folks have taken the time to figure out ways that usually prevent this awful side effect of running (we'll get to why I call it a side effect in a second).  So, with a few considerations (and a fair bit of luck) this may not be an issue for you!  Some folks are more prone to digestive issues than others-- and some supplements and gels/ bars will bring digestive trouble on, so always test things out, and never anything new on race day!

Why is digestive trouble a "side effect"?  Well, when you run, your body's muscles start calling out for more support (ie, bloodflow), and the digestive system slows down productivity.  When you have food to digest still, it can get sloshed around in your system, and the body isn't fond of this.  This causes some of the issues, and the lessened bloodflow along with improper hydration can cause colitis symptoms (inflammation of the intestines) and pain.

     So, what exactly can happen?  Well, a number of common issues crop up for runners, for a variety of reasons.  Here are the biggest/ most problematic:

*Cramps-- stomach cramps are typically due to a lot of factors, but usually eating too close to a run will cause them, and being dehydrated/ using concentrated sports drinks rather than water.  A safe bet is to never eat a large meal right before a run, and try not to eat anything at very least an hour or so before going out.  Also, as always, keep yourself hydrated (yes, every day, not just running!).

*Nausea-- feeling sick during a run is a major cause for concern, usually due to dehydration or extreme heat.  If you feel the need to throw up, slow down and rest (sit down if you need to) or discontinue the run if you show other signs of heat exhaustion.

*Diarrhea- This one is probably the most scary for people-- and it is pretty easily preventable.  Avoid foods with a lot of fiber/ roughage before a race-- salads, corn, cereals, and any other high fiber foods.  You want to keep things simple for your digestion before a run, because muscles will be taking the bulk of the blood supply, and your digestive system won't be able to function well.

     The most important things to do in order to prevent all of these issues is of course to be aware of what you eat before races and runs.  We've covered safe choices for pre/ post run foods-- but some of the process is just trial and error on your part.  Try different meals, gels/bars, and sports drinks (whatever you want to use to fuel during a race) while you train, and keep track of what works well and what doesn't treat you well.  Another great idea is to always go to the bathroom before a run-- if you run in the morning, coffee or tea (black, not cream or anything) can help things get moving, so to speak, and reduce risk of that happening 6 miles from home!

      For a trial and error example, I am not that tolerant of Gu-- some days it's fine, but there have been occasions that my stomach was not a fan of it.  Honey Stingers, on the other hand, I am great with.  I had to try each and see what worked best.  My husband does great with Gu though-- so you really never know what each person will be ok with until you try it.

***Personal Update***

     We got our medium run in yesterday-- it was really one of those runs that made me realize how much we are improving! Every time I would think about walking for a minute, before I said anything to the Hare I would catch my breath and feel fine!  We did stop a couple of times for just a minute, but we exceeded our distance, and felt pretty good!  It was cooler out (thanks rain!) but still 80 degrees at 7pm with 75% humidity, so we were both dripping with sweat, but happy about a good workout.

     I have discovered that chewing gum does wonders for me-- my mouth gets so dry it holds me back a little, but having just a little something in my mouth has been amazing!  Thank you Iantha for telling me that!  

     We've got a short run tomorrow night, and our long run this weekend is 5 miles (6 if we want to be really ambitious).  I am actually excited about it-- we are really getting there!  Our muscles are getting stronger and more noticeable (the Hare said yesterday that I had some calf muscles now-- yay! I've always been jealous of my mom's!) and the soreness isn't as awful (I think that's just getting used to it).

Have you ever dealt with digestive issues on a run or race?  Are there any foods or fuels you avoid?  Do you chew gum when you run?  Share with me below!

Rest Days-- Signs you need one, and WHY you need one!

     "Rest" is a 4 letter word for most serious runners, but with a training program worth it's salt, you will inevitably see at least one day out of your week with "REST" in huge letters.  "Why do I need to rest" you might say?  Well, all that running and cross training does wear down the muscles (you have to tear them down to build them up, literally!) and lead to soreness, depleting glycogen stores, and mental burnout about doing something every day.  It eats into your social life too (but that's another post for another day).

If this is you, you may need to read on, and take a day off!!

    If you find yourself feeling/ doing any of the following things, take a step back and think about taking a day (just one if that's all you can do!) off.  If you see a bunch of them that apply to you, maybe you should take a couple of days!

*Your resting heart rate is elevated-- you'll feel like you do while running (not so intense, but still winded and heart thumping).  It's a sign of stressing the heart too much!!

*You aren't sleeping well or enough--  I'm talking several nights in a row, with very little (less than 5 hours) of sleep.  That takes a toll on you mentally, physically, and emotionally.  Rest up!

*You are cranky-- If you overtrain, your body can release cortisol and other hormones (stress hormones) that will make you feel anxious and irritable.  Running is supposed to relieve that, not cause it by running too much!

This is much more me! :)

*You feel pain-- Not just soreness, but altered gait or inability to carry on fairly normally the next day because of pain.  Bruising, visible knots and inflammation and swelling are things to look out for too, could be an injury!

*You are sick--  Your body works overtime while you are sick to fight the problem, and you need all the energy you can to help it.

*You are worn down-- Not just "I worked out yesterday" tired, but unable or barely able to get through your normal activities (running excluded).  We are notorious for pushing through it, so be honest here!

When you feel like this, just take it easy for a day!

     Those are extreme examples, and warrant at least a day off entirely (that means NO RUNNING), especially if you think more than one applies to you.  It is good to do a little bit on rest days, so instead of a run, try going swimming (not a cross training hard core swim, just gentle aqua jog or laps), or taking a walk at an easy pace (find a nice trail or park, or go shopping!) or a leisurely bike ride (key word-- leisurely).  Anything to keep you moving a little, but not enough to call it a workout (make sense?  Rest...so you recover!).

     Resting is just as important as your long runs are to building up your endurance-- our bodies are awesome, amazing things that can tolerate a lot, but overtraining will only hold you back and potentially injure you..forcing you to rest, ironically-- for weeks, not days!  Keep the rest day sacred, and do something for yourself that day!  Use your roller to massage out those tough knots, take a nice bath to relax the muscles, paint your toenails or something-- anything to make you relax and enjoy yourself for a moment, and appreciate all the hard work you are putting in.

What do you do for rest day?  Have you ever overtrained?  How did you handle it/ what tips do you have?  Tell me below!

Four legged running companions

     Yesterday I mentioned that having a friend to run with can really help you be accountable/ responsible and get you out there.  Sometimes those running buddies happen to have four legs and a tail!  However, not just any dog is a great running friend-- there are some that will love different kinds (and lengths) of runs.

This is our dog Stella...she is not the running type, obviously!  A trip to the mailbox (1/2 mile there and back) and she's totally exhausted...poor little smushed face!

 If you are looking for a pet, and think it would fit into your running lifestyle, then doing a little research is a great way to start out!  If you don't have room for one, some shelters and even family and friends might let you borrow Fido to help burn off some excess energy!  Either way, here are some of the top contenders for a four legged running companion.

Best Dogs for Long distances (over 10 miles)

These guys (Jack Russels) are small, but they LOVE to run and have boundless energy!

• Jack Russel Terriors

• Vizslas

• Weimeraners

Great Sprinters and Short Distances

Labs make great family pets too-- and they love water sports, so maybe a triathalon training buddy?

• Pit Bulls
• Golden Retrievers/ Labs
• Greyhounds

Fastest and Slowest Paced Pups

Weimeraners are also wonderfully beautiful!

Fastest:

• Vizslas
• Weimeraners
• German Shorthair Pointer

Catahoulas will keep you safe, and they love trails too!

Slowest/ best "Sloggers":

• Catahoulas
• Dalmations
• Labradors

      Whatever research you do, please check out your local shelter and rescue organization first!!  There are so many amazing animals there (some of these listed, purebred, and lots of amazing mixes that are full of these trails and more!), and you never know what you might get. 

     I have an amazing personal story about this very thing-- my parents dog, Sally!  We had a border collie mix for almost 16 years, and when she passed away there was just a hole that we couldn't fill.  We had another small dog, and she mourned the loss of her friend so much that she wouldn't eat or drink.  My dad looked all over, and found this 3 year old border collie in a rescue almost 9 hours from our hometown.  They got in the car the next day to go and get her!  

This is what they were met with when they arrived-- she came to them and never looked back!  She rode the 9 hour drive home with absolutely no complaint, she loves riding!

      She now goes out with my mom almost every day-- she knows when mom gets home that it's time to go!  She will walk back and forth from her shoes to the door, and generally make my mom get her daily in!  It's been years now ( I think it's been 5 or 6-- we've lost track!) and she is the constant companion for her, and a great rescue story all around.

Do you run with a furry friend?  What kind is it? Are there any breeds I missed listing? Let me know below!!

Keeping yourself motivated

       Obviously this has been an issue for me on the blogging front lately-- there has been a LOT of company from out of town (and the country!) for the Hare and I the last couple of weeks, and we wanted to spend as much time with our friends as possible.  The Hare also had some crazy 12 hour night shifts the past couple of weeks, and whether you are the spouse or the one working, it does throw you for a loop pretty hard.  That brings about an interesting thought though-- when life really has to come first (some people argue that it doesn't, but I'm not one of them!) how do you handle it and keep motivated?

Just to make me feel a little bad about not going, I found this!

       I would love to say that we just chugged on and didn't miss a thing, but I can't lie-- we haven't had a run in several days.  We had good intentions of the hill repeat run with the group on Friday, but it rained (I mean lightning, no visibility thunderstorm) and we just dropped the ball.  On Sunday we were both barely functional (complete with driving to the wrong restaurant and confusing his Mother in law!!) and we just did a full body workout that evening (which was hard, but not nearly as much as a run would have been).  We are going tonight (no trip to the grocery store before we go, so we have to!) but I wanted to remind myself (and you guys and gals out there!) what helps us keep at it when things like this inevitably occur.

I really found this helpful-- sometimes you just have to think that way!

       *Write it down-- having a log (on the computer or good old pen and paper) is a good way to keep yourself going.  For me it almost feels like an appointment or something, but it has to be done!

       * Don't think "all or none"-- if you can't do your 6 mile run today, then do a 2 mile if you have time.  Do something when you have a run day, rather than nothing.

       *  Set up a reward for yourself-- if you like being pampered, go for a massage or a pedicure after you complete so many miles on your log (or so many training weeks).  Or, if you need a little better watch or some other gear, then give yourself a dollar every time you complete a run and get it for yourself!

      * Speaking of getting stuff...new shoes are a huge motivator for me to get out there!  If it's getting close to time for new ones, then if you can, grab a new pair (online sales can be amazing for this-- I've seen them for more than half off, same pair I know and love now!) and break those babies in!

      * Just get up-- seriously.  Put your shoes on, and go outside.  That's all you commit to.  Then, try a really easy run around the block-- just one.  By the time you do that, guaranteed you will want to (and ultimately) put in some miles.

      * Find a friend-- I have it easy here, since we hold one another accountable, but really, having a buddy (or four legged friend!) to go with you can make a lot of difference.

      * Branch out-- go to a different way out of your driveway, or find a local park or other scenic place nearby to try out. Don't be afraid, just explore a little on your next run!

Here's a handy chart I found helpful too-- as well as humorous.

      Whatever you need to do to make yourself get out there (or write in your blog *cough*) and just go for a little bit, then use it to your advantage!  Sometimes it can get overwhelming (training isn't easy for a reason-- the long miles of a half or full marathon aren't!), and if you feel like you truly need a day or two off (which happens!) then don't beat yourself up.  Just take the day, and come back with fresh legs.  Either way, just keep putting one foot in front of the other!

How do you stay motivated?  Have you ever taken a break due to lack of motivation?  How do you balance social and running/ training aspects of life? Tell me below!

Running as a couple

      Ok, so I've been rolling this post around in my head for a while now (probably longer than I even think!), and I think it's time to get it in black and white.  I promise you, this will not be so full of saccharine that you need an insulin shot by the end.  I intend to give you the clearest picture possible of what it feels like to run with a significant other (the good and the not so awesome).

Hah..haha...hey, it' supposed to be a cute pun!

      Let me start by saying that not everyone can or will run together consistently.  Lots of folks are more than content to run solo, and catch up at the end of the race, or the end of the run.   That is not the Hare and I-- we went into this together, and we have actually discussed doing our runs separately to see how it goes.  In the end, we came back to the agreement we came to our first steps out the door-- together, whatever that took.

      Running with a partner is really a lot like the relationship itself.  From the outside, people see a running couple out together, keeping the same pace, and they think "oh my, how nice-- they just click somehow and do that so well!  It doesn't even look like they're trying!"  However, everyone who has 1) ever run in their life or 2) ever been in a relationship in their life can imagine how doing both at the same time can be a tricky puzzle to work on!

      I can say with certainty that running together is frowned upon by lots of runners for those tough reasons.  I will be the first to admit that I have yelled, fussed, screamed and cussed (at the poor Hare) when it gets tough, or he goes ahead far enough that I don't feel I can catch up, or I'm just struggling and feel awful for "holding him back".  We've both done that, and yet we always come back to that first time we talked about it-- we will do this together, because that's how we started, and it just doesn't feel right any other way (we've tried just to see!).

      It can also be the most rewarding thing you ever do (like anything else that is tricky in life, right?).  I can say with no hesitation that running with the Hare is single handedly one of the best things that's happened for our relationship (marriage aside of course!).  It is a chance to catch up and be out doing something together, without the "what do you feel like doing?" back and forth, or any technology involved. 

 It's a chance to just be.  Sometimes our runs are bad, but even the bad ones show us something that we need-- whether it's patience when one is struggling and the other wants to push faster, or compassion when one is working with an injury or frustration, and always, always compromise about pace.  Running together is at the same time a nice escape to relax and think and enjoy your partner and some important lessons that are necessary for the rest of your lives as well.

That's the compromise! :)

      There are just a couple of tips that I would recommend any running partners (but especially spouses/ significant others!) should think about.

• Always be supportive!  This goes both ways-- don't yell (even if it gets really hard) or talk down to your partner, encouragement gets so much farther.

• Keep it playful.  If you want to "race" a little on training runs, do so, but don't turn everything you do together into a competition (including organized races) or talk too much smack.

• Take cues from your partner!  If you are chatty, and they are huffing and puffing to answer, then 1) ask if he/she'd like to slow down a bit, and 2) ask if they'd prefer to run in the quiet for a while.  It's ok to ask "how are you doing?" every now and then, just to check in, and don't be afraid to speak up for something if you need it!

• Form a line!  This one is small, but if you run on the road, please don't run 2 abreast if you can help it-- single file is much safer, and you can still be together and chat easily that way.

    Above all, remember that you love this person, and respecting and keeping that in mind will make you that much closer in the long run (pun kind of intended!).  So enjoy that time together, see it as a date almost if you can-- (no need for heels and makeup!) and appreciate what you and your partner are doing together, for yourselves and for one another.  Happy running!

Do you run with your partner?  What challenges have you faced?  Do you have any tips for us?  Let me know below!

Water/ Aid Stations-- a How to Primer

     So, I just got conformation from the Color Run officials that there will be water stations on the course (which I am thankful for!  It's hot, and we will be grateful for the water!!) and a lot of my friends haven't been through a water/ aid station before, and it seems like a smart topic to discuss (especially since we went over etiquette yesterday).  I know for me it was a little (ok, a lot) intimidating for our first race-- I had these horrible images of everyone going down in a watery collision (that starts with me of course) something like this:

     Luckily, that did not happen, and I feel a lot more confident about going through them, and I want to share the tips and advice I was given about it.  It's a breeze, and kind of a weird mini accomplishment when you do that for the first time.

Water Station Tips:

1.  Decide ahead of time if you will get water or not-- if you don't want/ need it, then try to get to the other side of the course, so those who are going through have an easier time.  Look at your race route early, so you know when to expect them.

2. Whatever you do, DO NOT STOP to grab your cup!  You can slow a little, but unless you know there isn't anyone behind you, keep moving at about the same pace.  Just pick a volunteer (usually they hold the cups out for you) and look directly at them (so they know you have your eye on them hah), and reach your arm out a few steps before you get there, and take the cup.  After you grab it and get past the station, you can walk (on the side of the course, not in the middle!) as you drink some.

If there are no volunteers, just grab a cup as you go by, like this!

3. Throw it away after you are done-- if there is a trash can, and you can get to it, use that, but it is totally fine to throw your cup on the ground otherwise, just try to crush it some first, and throw it as far out of the way as you can (not off in the grass, but to the curb) so you or others don't slip on cups!  Don't throw it over your shoulder either, no one likes a cup and water in their face-- just drop it from waist height.

Those things are slippery, so try to get them to the trash or curb!

4. Say "thanks" to the person you got water from!  They are volunteers usually, and love to help, so show them some love!

5. Pinch the cup so it forms a "V", and pour into your mouth, rather than drinking like a normal cup-- this keeps it from spilling all over you.  However, feel free to dump it over your neck/ head if you are hot, but watch out for headphones and other non-waterproof electronics! (I know that from experience...)

Kinda like this, just minus the business formal wear and the anger.

6.  Wait until you have passed the aid station before you start drinking, so it keeps the area from getting congested. 

7.  Don't chug all of the water!  Remember drinking a lot as a kid, then jumping around and "sloshing" in your stomach?  Yeah, you don't want that during a race.

Plus, some cute little critter might want some! :)

8.  If it's a long race, this would be the time to use a gel-- they require water.  I would take the gel right before the station, and water right after.

Now, if this still feels really scary, you can bring your own water bottle-- or if you aren't sure if there will be water or aid stations.  I like to run without for short distances without any water (if it isn't hot or there are aid stations), but for longer distances I say have some water with you.  I use the Amphipod Full Tilt, and I love it, the Hare uses a Camelbak. 

 I wouldn't try a new fuel belt or water bottle on race day though-- rule number one is always Nothing new on race day!

***Training Update***

    We ran one of our first early morning runs today.  The Hare's schedule is weird the next couple of weeks, so it's early mornings during the week or no runs (unless we want to run at 1am...I don't in our pitch black neighborhood!)

 It was short, but with the race on Saturday we decided to keep it short and simple.  It was 6 am, but still 75 degrees with 95 (yes, like 5 less than 100) percent humidity, so it was tough!  Maybe I'm just being a baby about getting up early, dunno. Either way, I'm proud of us for doing it!

Are you a morning or evening runner?  Have you ever had to swap temporarily?  Have any water station tips?  Discuss it below!