Look at those trees, autumn is in full swing here in Virginia and it’s beautiful! The weather is just warm enough for short sleeves on a run, but with a chill in the air that reminds you Thanksgiving is around the corner.
I’m not big on celebrating the holiday for it’s historical reasoning. Somehow celebrating the day we massacred the indigenous peoples of this land just isn’t right. So instead, in my heart I celebrate the people who’s land this was. I honor their memory.
I won’t be around much this next week so I’m not sure how much blog reading I’ll get to. I have some posts set up to post when I’m busy with family and seasonal festivities 🍂 Hoping we catch a showing of “Fantastic Beasts and Where to Find Them“!! I’ve heard some great reviews and a few who just didn’t get the same vibe as the Harry Potter movies past. But I wouldn’t expect it to. It’s a different day and time and all new people.
Nice little run/walk/run this afternoon. I love Galloway Training!! It allows you to train at your pace without pressure. You run when you want, walk when you want. There are recommended ratio’s but you can alter them to fit your needs. Gotta remember to get the miles in, even with all the holiday happenings!
Is in my very near future!!
Apple Cider Slushies
3 c. apple cider
1 lemon, juiced
1/2 tsp. ground cinnamon
Pour cider, lemon juice and cinnamon in a loaf pan, whisking to combine. Freeze for 45 minutes.
Remove the cider mixture from the freezer and use a fork to scrape the slush-like mixture, so it doesn’t turn into a giant ice cube. Once fully scraped and stirred, return it to the freezer for another 45 minutes.
Remove the cider mixture from the freezer once again, using a fork to scrape and stir it into a slush-like consistency. The consistency should be like shaved ice. If it’s not frozen enough for your tastes, pop it back in the freezer for another 45 minutes. Otherwise, spoon into glasses and serve.
“What’s with the “Find the Magic in the Misery”? Many non runners find the act of running to be a miserable experience. However, becoming a runner can be one of the most magical, rewarding and life changing experiences. Our motto is intended to speak to the non-running community. We are on a mission to help you Find the Magic in the Misery. You don’t have to be a “serious” runner to represent our club, you only have to seriously love running. 🙂
Merriam-Webster defines Junkie as a person who gets an unusual amount of pleasure from or has an unusual amount of interest in something. We’ve changed the i to an E because here Everyone matters. RunJunkEes® is the worlds largest FREE running club. RunJunkEes is also about much more than just being a hardcore runner. This is a home for avid runners and aspiring runners alike. We hope to share enough knowledge, motivation and inspiration to keep you coming back for more.”
1. Start Small
Maybe you’ve never run a day in your life. Or maybe you’ve taken a big hiatus from the pavement for whatever reason. Or injury has kept you sidelined. Regardless, you need to start or start back small. The most exuberant first time mountain climber isn’t gonna go out and tackle Mt. Everest his first climb. It would be foolish but also self deflating. You need to set yourself up for success, strength gaining and endurance building.
Heck you don’t even have to “run”. If you don’t feel a run, then walk. Or if your conditioning won’t yet allow running, then walk. Walk as slow as you need to. The point is letting your feet touch the pavement, the trail or the treadmill ( I highly suggest one or both of the first two. Treadmills are great for intervals or really bad weather conditions but being in the open air is just in general better for your health).
Commit to a 15 to 20-minute short walks or runs, or intervals (run/walk/run), three times for one week. Sure, you may want to do more, but just stick to short sessions. After three or four weeks of regular training, aim to increase your workload and running mileage.
2. One Goal
Goals help you to focus. That eye on the prize mentality. Something that would make you feel inspired or accomplished in your training. Sit down and come up with the ONE goal you want to achieve. Do you want to run a 5K, a 5K in under 30 minutes, or are you trying to get back into marathon running? Choose a race allowing yourself enough time to reach that goal. Be very very realistic. Check and see what the time limit is for the race and then set your training accordingly, but make sure it’s doable!!
3. Find Inspiration
That can be from other people who are runners or race walkers. Join a club, or some bigger races even have training groups. Many small running stores have group runs. I’m part of the RWB who gets together not only for races, but training runs, strength training , hill work, yoga and cross-fit.
Follow blogs that inspire you and your training. Find an inspirational quote every day that you focus on. Make it your mantra for the day and focus on that when you train.
4. Commit Your intentions out loud to someone or to many
You can blog it, tell members of that new group what your training plan encompasses, or tell your family members around the dinner table. There are many forums you can find about running, or Facebook groups. Even Reddit has running threads you can follow and share with.
You will also need to hold yourself accountable—long term—for your actions. Don’t just commit once and it’s over, but hold yourself accountable for the long term by providing everyone on your accountability list with regular progress updates every week or so.
So far I’ve told my blog readers my intention and also how I’ve been slacking. My hubby knows, as well as knowing details on my training schedule so he can kick me in the butt when needed.
5. Change up your training routine
Especially when you feel you’re getting bored or losing excitement in your walk or run. This can especially happen when training for longer and longer distances. So small changes help immensely. It can be changing up your play list, or your running route (which you should do for safety anyway), as well as time of day. If you are a road (pavement) runner, find some smooth trails that aren’t to challenging (where you would need to buy trail shoes for), or accept the challenge. Hey that means you can shop for some new shoes ladies 👠
This is the good time to throw in some treadmill intervals where you can change up the speed and incline. If you google treadmill intervals you will find all kinds of routines to do. Or head outside for the hills, I said hills, not mountains, for some hill work. This will help strengthen your legs.
6. Befriend Runners
As I said above, find some fellow runners or walkers. Check what you are doing minute per mile and then go seek like minded (ability) people. I also belong to group on Facebook called the Running Turtles. They are local in my area but they have everyone from 20 min mile walkers to 6 min mile runners. It could even be your spouse or a friend who has similar goals. But if you do that, just make sure you are positive for one another. You don’t want someone who can easily talk you out of walking or running for the day to go to the donuts shop instead!
Also just befriending runners in online groups even if it’s a national group like the RunJunkEes® Run Club is for me. We do have a small local group that meets. But many in RunJunkEes® are online just for the support, tips and motivation they get.
Also small local running stores often hold runs and running workshops. Some are often directed at showing off a new shoes style. But that’s a benefit because sometimes you get to try the shoes too! And besides, you need to get fitted properly if you’re just starting out anyway. Too often people buy running shoes in the size they normally wear in non running shoes, and guess what, most of the time that’s not the right running shoes size you need. Plus there are shoes depending on your pronation (heel goes to the left or right when you come down on it) and you can get shoes to help because that is a discomfort when running.
7. Celebrate your Successes
And try not to do it too much with food if you don’t have a healthy relationship with food. Much better choices are ways to pamper or gear yourself.
Massages are a welcome relief
Manicure and Pedicure will make you feel awesome and usually you get a bit of a foot and calf massage added into it!
A new haircut or color is a great way to celebrate you getting healthier and stronger
New shoes (any new shoes 👟)
New running clothes! I adore INKnBURN as I guess you know by now and for me the fact that these are special limited edition runs makes my self esteem stronger when I run in them. They are special for my training and they help me to not give up!!
8. Starting for the first time
Depending on your skill level and athletic ability there are good training plans out there that are all just a little different and that makes it easier for you to find the right fit.
Couch to 5K training plan you can find on the internet and apps for your phone
Get fitted for the proper running shoes
Start with run/walks
Let your body be the boss. Your brain may think “but I’ve only gone 10 minutes, I have to push further”, but if your body is hurting badly, your limping along, or you are fatigued, pushing to hard will damage you for your next outing.
HYDRATION – yes capital letters. You may not feel thirsty at all, but your muscles need that hydration, or they will quit on you. HYDRATE well before your run (give enough time to head to the bathroom before your run).
Plan a safe route. A route you know, where the neighborhood is safe, time of day is safest and where you know the actual layout of the pavement or trail. Yes, walk it out first and know where there is and isn’t sidewalk. And where there is cracked up sidewalk. Where there are badly managed trail areas. It’s great if you can find a school that allows you to use their track, but check with them first so you don’t get arrested for trespassing. This is another area knowing local runners or running stores can help you out.
Take breaks when you need to, you are training your body. Training translates to, your body doesn’t know how to do this yet.
Make sure you’ve eaten a small but healthy meal about an hour before your run. Your body needs fuel. Especially when you are asking it to do more. There are many books on runners nutrition out there, just google.
Be patient with yourself and if you don’t succeed with your planned time or planned miles, don’t stress it. Just lace back up the next training day and go out and get it!
I’m not listing shoes because every foot is different. I have used three different brands since I started. But I was fitted for the brands.
There are other phone apps out there such as Zombie 5K, Map My Walk, Map My Run, Get Running, Runkeeper, Couch to 5K, C25K, Runtastic, and Edumondo. I have used all of these and they all, like most apps have high points and low points. You just have to give them a test run and see what fits your needs best.
Race time is just one factor to consider when determining recovery time. The time it takes to fully recover from a race depends on many factors, some of which are outlined later in this article.
When I refer to full recovery, I insinuate that you are recovered from the race completely—so that you can do a race-quality training session or another race with no residual fatigue or affects remaining from your last event.
A quick guide to estimate race recovery time follows:
Cycling Races: one to three days per hour of racing
Triathlon Races: three to five days per hour of racing
Running Races: four to six days per hour of racing More…
So I know many of you know that we lost Ippo (our dog) last month. But the last three months have been rough. My hubs traveling on and off, injuries preventing me from getting my butt out and doing any kind of training, depression settling in during the month of August hit hardest. I gained a lot of weight from where I had been. I mean a LOT of weight in a very short time. I gained 30 pounds in 3 months from stress eating and limited exercise.
The last three months has been painful and enlightening all at the same time. I realized just how strong I am and how capable I am of getting my sh*t together when I need to.
Running is HARD for me, stress eating is EASY for me to fall back into. And running, or run training (run/walk/run method – thank you Jeff Galloway) is exactly what keeps me from stress eating. Moving my body lets me get in touch with what my body needs, and what it doesn’t need. Run training releases those endorphin’s that make you feel alive and free your mind of the things that stress you out.
I have been blessed with meeting and knowing some amazing groups of people within the running community. They inspire me every day to be a better me. And during the crappy last few months I’ve been going through, although I neglected myself, neglected these groups, but I still listened to them. I still saw their stories of triumph over adversity. Of reaching new goals, of exceeding their limitations. The running community is filled with some of the best humans you could ever want to encounter. They lift you up when you need it and cheer you on enthusiastically every step of the way. Them along with a handful of amazing friends old and new and in-laws that I adore, I look forward to October and all the plans and goals I am setting!
Running is hard for me. And I love that fact. It challenges me to be better, to do more, to want more. So to INKnBURN, the RWB, RunJunkEes, the Running Turtles, and to Hogwarts
Running Club thank you!! Thank you for being amazing and challenging and there to learn from and to share with, even when I am sitting the sidelines quietly. Because even then, you teach me about me.
I can now fit back into my InB and am back at training again. I crawled out of that rabbit hole and am feeling alive and grateful to be back on track again!
And if you are out there lost down a rabbit hole like I was, because of stress, or loss, or bad self image, or fear, etc… find a group, something you are passionate about and throw yourself head first into it. At fist you may feel like you’re faking it. guess what, you are! But in time you will feel alive again. Full of hope and goals. Ready to set your soul on fire and challenge yourself to what’s hard for you to do.