08-29-2013

That Time I Got Advice From Lauren Fleshman and Amby Burfoot

Thanks to Runner’s World, I got to ask from pro runners for their advice and input…and I’m glad I did! I didn’t think they’d respond to my questions since a million other people were submitting questions but I got lucky :)

Here’s what I asked along with their response:

Screen shot 2013-08-29 at 2.16.56 PM

I have been wondering this for a while (how elites strength train), especially because it is so hard for me to balance both. I had asked Kara Goucher this once at a meet and greet, and she also told me that they mainly focus on core. Time to start doing more abs! I know Adriana has posted about Myrtle exercises before, and I need to get on that.

Screen shot 2013-08-29 at 2.17.53 PM

I wanted to get input from someone about the Hansons Marathon Method plan that I have been following. I know others who are marathon training do their long runs with some miles at marathon pace, however the Hansons have long runs at easy pace…though we do speed work and tempo runs during the week too. Thanks to Amby for easing my nervousness a bit!

I’m mainly nervous about maintaining my goal pace for 26.2 miles. I don’t get how doing easy runs mainly but tempo runs at goal pace (but only up to 10 miles) will help us keep that pace…I mean I know it will, just like Amby says, it all comes together, but I’m just nervous! I shouldn’t be, since I have completed a marathon before, but I just really want to actually do well. I remember during half marathon training, I was able to keep my goal pace during segments of my long runs…I was so positive I’d be able to do that in the race…but it didn’t end up happening.

Anyways, I wanted to share these tips and advice with you all in case you can benefit from it as well!

How do you mentally prepare for a long race? How do you erase your doubts?

 

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08-28-2013

Health/Fitness Links To Get You Through The Day

Found some great info for you all today. I really liked reading the sleep article. I definitely think I have a phobia of the dark! I also sleep with a pet sometimes which definitely leads to worse sleep…anyone else?

Here are your health links for today:

What do you think is the most underrated exercise?

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08-28-2013

Labor Day Workout Challenge

Are you going away for this upcoming Labor Day Weekend? You can still stay active with my bodyweight/no equipment workout you can do anywhere! Do it in your hotel room…in your friends apartment…on the beach…no excuses! ;)

labordaywkFor each section, count how many reps you do (hence the AMRAP – as many reps as possible). That way, next time you do it you can compare numbers to see if you have improved.

For the exercises like the 4 jumping jacks and 2 squats, going through that equals 1 rep. Here’s a quick explanation for some of the exercises:

Box Jump: You can do this on a ledge, stair or bench, but if none are available simply squat down as low as you can and jump as high as you can.

Pushups with shoulder taps: Do a regular pushup, but when you come back up take your left hand and tap your right shoulder, then take your right hand and tap your left shoulder, then go back down into a pushup. Harder than it sounds!

Split Lunge Jumps: Step back into a reverse lunge, go down, then jump up and land into a reverse lunge with your opposite leg.

Staggered Pushups: Do a pushup, then when you come back up, walk your hands to the right, do a pushup, come up and walk your hands back to center, do a pushup, come up and walk your hands to the left, etc.

Russian Twists: Sit up nice and tall, chest up, shoulders back…extend your arms in front of you, then keeping the upright position twist to the left and touch your hands to the floor, come back to center, then twist to the right.

**This whole workout is about 10 minutes…so you can do a quick workout, or do it 2-3 times through for a longer workout!

Let me know if you try this out!

What are your Labor Day Weekend plans? Do you plan on keeping on track or do you take holidays off? Depends on my mood ;)

 

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08-26-2013

Week 8 of NYC Marathon Training

Last week was a hard week…but it’s done! Cannot believe we are halfway through training now…

Here’s a recap of last week:

Monday:

Track workout. 1 mile warm up, 6×800 meters with 400 meter recovery jog, 1 mile cool down.

Actually felt pretty good. I was nervous about the fact that it was 800 meters but I got the pace down (5k pace) for each set.

Tuesday:

off

Wednesday:

Tempo run. 1 mile warm up, 5 miles at goal marathon pace (10:18), 1 mile cooldown.

My mom and I have been nailing our tempo runs lately, BUT this was tough. We decided to run on a hilly route to practice more hills…and the last mile was this quarter mile steep climb that killed my pace. Clearly, we need to be doing this more often!

Thursday:

Was supposed to do 5 miles…but mother nature happened. Did 30 minutes of cross training.

Friday:

Needed to do 6 miles but only did 5. My shins were killing. I almost stopped at 3 miles but said, no, I will finish at least 5. Glad I did.

Saturday:

11 miles.

How is it that you can have a horrible run one day, then have a great run the next? While my shins still hurt, we kept a great, easy pace and only stopped a few times to fuel. We even finished the last mile faster than goal marathon pace! We discovered another new trail in my area and it was the perfect place to run:

And I had the best post-run fuel:

Sunday:

Easy 6 mile recovery run. It was slow…but I’m ok with that :)

Questions that I need help with!!!

1) I sweat…a lot. But I hydrate and drink water every 2 miles on long runs. But towards the end my mouth is still SO dry and I feel like chugging water. This is what ruined my marathon experience in 2011. Has anyone else experienced this and can help?!

2) How much water do you drink on a long run? Do you stop and walk while you take a gel and drink water? Because I cannot keep running or I will choke! Tips?

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08-26-2013

Motivational Monday!

The last week of August…wow! And also halfway done with marathon training…where has the time gone?!

I found this quote and thought it was cute, and a good way to think of it sometimes.

Next time you’re struggling on a run, or just don’t feel like going, think about this! It always helps to reframe exercise in a positive way when you really don’t want to go. How many times have you been too tired to even want to think about heading to the gym or to a fitness class? Reframe it and think of how great you will feel all out of breath and sweaty…and you know you won’t regret it!

What is your favorite way to workout? I’ve been talking a lot about running lately, but want to hear about YOU!

 

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08-21-2013

Wednesday Workout Challenge

Looking for an at-home workout to do? Here’s one I created that is heavy on the cardio but still includes some strength moves. Below the image I will try to write descriptions of certain moves.

cradiocrusher

Lunge/Split Jumps: Step back as if going into a reverse lunge, go as low as you can, then jump up and switch legs (opposite leg now lunges back).

Skaters: Hop to the side and cross one leg behind you, then hop to the other side and cross your opposite leg behind you.

Plank Jacks: Get into plank position, and start hopping legs in and out like jumping jacks.

180 Degree Jumps: Squat, then jump and turn around simultaneously so when you land you are facing the opposite direction.

Switch kicks: I always feel like a karate master doing these. Kick one foot up as high as you can, then as you lower, jump and kick the other foot up. Do it as fast as you can.

Toe Touches: Lie on your back, legs as straight as you can, crunch up and try to touch your toes.

If my explanations aren’t good enough (I’d be a horrible teacher), just YouTube it for a visual!

Let me know if you decide to try this workout :)

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08-21-2013

Health/Fitness Links To Get You Through The Day

Another week…another week closer to fall :) What is your favorite season?

Here are your health links for today:

  • Chest and Abs Workout (Slimsanity) – In case you want to switch up your workout at the gym this week!
  • Are We Doing Lunges Wrong? (Tony Gentilcore) – VERY interesting. As a personal trainer, I always tell clients to keep their chest up and shoulders back. But I also have anterior pelvic tilt and this article makes perfect sense.
  • Dorm Room Workout (Sarah Fit) – If you’re in college and feel more comfortable working out at home, try this out!
  • Favorite Healthy Snacks From Whole Foods (Pumps & Iron) – I’m always looking for new healthy snacks to try out.

Are you in college? Do you (or did you) like to workout at the college gym or in your own room?

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08-19-2013

Week 7 of NYC Marathon Training

Another week down. Didn’t have a perfect week of training (missed one day), but got close! Here’s last week’s recap:

Monday:

Track workout. 1 mile warm up, 8×600 meters with 400 meter jog, 1 mile cooldown.

I followed the paces prescribed in Hansons Marathon Method but couldn’t hit them for all 8. I was supposed to do 600 meters in 3:06 but the last two were 3:10ish. Probably need to slow it down for the next track workout because you aren’t supposed to walk during the recovery jog. Oops.

Tuesday:

Off

Wednesday:

Tempo run. 1 mile warm up, 5 miles at goal marathon pace, 1 mile cooldown.

So my goal pace is 10:18. I’d love to run a 4:30 marathon considering my last one was in 5:20 due to major bonking. Therefore, 5 miles tempo means 5 miles at 10:18. Not bad at all. Tried to stay within that but went a bit faster…is that bad? I also think mile 4 got all screwed up due to a phone call I got (I use RunKeeper on my phone).

Thursday:

Easy 5 recovery miles.

I had to switch around a few days this week due to going to Atlantic City on Saturday. I was supposed to do 4 on Thursday but ended up doing 5 instead so I’d only have to wake up and do 4 miles before heading to AC on Saturday.

Friday:

10 miles! Our first double digit run! We felt pretty good…need to work on fueling though, I’m still clueless with how I can fuel better. Here is us post run-

I actually felt so good afterwards. No stiff legs. No shin pain. Nothing! I think my body is getting used to running longer miles finally :)

Saturday:

Easy 4 recovery miles.

Ok so that day I was feeling the tiredness in my legs. We ran sloooowww, and walked the last mile home. I really just knew my legs needed to take it easy.

Sunday:

Was supposed to do 4 miles but being that I was out the night before and didn’t sleep until 4:30 am, my body just wanted to lay in bed the next day ;) AC was fun though! Minus the fact that I lost my shoes, but that’s a whole other story ;)

I can’t believe we are almost halfway through training. I don’t know how I feel about it. Hansons Marathon Method has us only running up to 16 miles, though a couple of times. I really hope that this works. I do not want to feel miserable during the race again.

How do you fuel for long runs? Gels? Gatorade? Do you get a sloshy feeling in your stomach if you drink too much? I really need to figure this all out!

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08-19-2013

Motivational Monday!

Happy Monday everyone! I’m currently on my couch doing a ton of work, but came across this quote which I love:

I was looking at “entrepreneur quotes” and while this relates to me and trying to start my business, it can relate to anything.

How many times have you said, “I’ll start tomorrow” or “I’ll start Monday” ? Well, good thing today is Monday!

What are you starting today, that you WILL keep up with for the rest of the week? ;)

 

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08-15-2013

Total Body Burn!

Here’s a new workout for you…you can do it at home, or you can add weight if you want to make it tougher. Strength and cardio combined, with some abs as a finisher. Remember to always do a warm-up before starting a workout.

Let me know if you try it out!

totalbodyWK

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