Running and Social Media

I don't remember when I officially became addicted to blogs.  I think it was last year over Christmas break.  I stumbled upon Skinny Runner, and it was all down hill from there.  (Even though she is no longer blogging, make sure to "like" her on Facebook and Instagram)

Speaking of Facebook.... it turned 10 this past week.  Wow.  I personally DID NOT create a Facebook movie to celebrate.  If you did, good for you, if not, good for you too.  I watched quite a few of them.  It always amazes me what they think of next and how everyone always follows the trend.  Like the hashtags on Facebook?! #seriously #hashtagsarefortwitter #everyonesgrandmawhohasfacebookwillbehashtagging

MY POINT of this post is, do you let social media influence, inspire, or effect your running?  I'm the first girl to admit, there is nothing more gratifying post-race than posting your status, or a picture of yourself with your medal and a grin, and hopefully a PR.  I like to tell people I ran.  I'm that girl that posts pictures of their GPS showing their long run or a really fast tempo run some morning.  I record all of my runs with Nike+ and there is the lovely SHARE ON FACEBOOK option.  Yup, I use it.  I don't post or share EVERY run, because that would even annoy me.  But I sure as shoot let everyone know that I ran 15 miles today.

  

WHY?  Am I an attention, notification seeking freak?  Well, no.  For the longest time, I would post my runs or watch pictures for selfish reasons.  I wanted everyone to see how far and how fast I went.  Not necessarily to brag, but maybe show off a little.  I'm totally open to admit that.  But within these past few months of blogging, and diving into marathon training (round 2) I've realized I love to show people what I did so they believe they can do it too!  I know several of my Facebook friends are training for the Lincoln half marathon this May, and a couple of them it will be their first half.  I want to inspire them to get a run in for the day, or give them an idea of what a tempo run is.  I love running, I love talking about running, and I don't care that my entire Facebook page is almost completely cluttered with running statuses and pictures, that's who I AM.

I've been straight up addicted to Facebook since college.  I say I'm not, but seriously, I check it constantly.  Then comes my newest, and even greater addiction... dun dun dun.... INSTAGRAM.

Hi, my name is Brittnee, and I'm addicted to Instagram.

It's kind of crazy that I've connected with total strangers through Insta.  Not just random weirdos, but other runners!  I guess we might be weirdos to some... But it's been so motivating to me.  I love seeing other people's watch pictures, or their Nike+.  It inspires me!  I follow some freakishly fast ladies that I know I could  never keep up with, but I love reading about their runs and workouts.  

Could this be a negative thing?  Well sure.  You have to embrace who YOU are as a runner, and not lose your identity when you dig too far into the social media side.  Just because someone ran a 1:25 half, doesn't mean you have to, or are any less of a runner because you aren't capable of that pace.  I love the saying "we are all runners because we run."  My point of this whole post is social media can be a great aspect of your running, if you let it.  If you see the positives, and feed from the inspiration, it can broaden your knowledge and your passion for our sport.  If you use it only as COMPARISON, and put pressure on yourself, you are setting yourself up for some hard falls.

Runner’s feet… the ugly truth

If you’ve been doing quite a bit of running lately, and your feet still look awesome and all of your toenails are still on and normal colored, please send me a photo as proof, and your secret.  I’ll keep it confidential…

I think all runners know our feet take a beating, and that means they usually resemble that beating.  As of today, I have two black toenails, one missing, and one massive, disgusting callous on the side of my big toe.  I haven’t had a pedicure in almost two years, and that’s why.  I would cry for the poor person who had to deal with my nasty feet.

I remember getting my first black toenail after my third half marathon, and slightly freaking out.  I was still naïve to all the foot related side effects of running.  I can’t give any tips on how to avoid the blackening or potential loss of (RIP) your toenails… but some pretty good rules of thumb to follow are:

-         -Wear properly fitting shoes.  Duh, right?  If your shoes are too tight, you are going to have a problem.  I didn’t know this until I started running more, but it is recommended to buy running shoes a half size bigger than your regular shoes.  I personally don’t do this.  Do what works for you. 

-         -Keep your toenails trimmed.  Nasty job, but someone has to do it.

-         -Give your feet some TLC.  I have slacked on this lately, but I try to use a foot cream or callous softener on my feet after a shower, and put socks on.   My personal fave is this Dr. Sholl’sfoot cream.  I also have one of those cheap foot massagers (mine was from Walmart) that you can fill up with some warm water and soak your feet in for a while.  Mine has a few different settings, and I usually throw some sort of foot soak salt in there.  It’s a cheap and quick way to do a mini at-home pedi.  I usually soak my feet after a race or long run.

Another lovely foot issue that is super common is the dreaded BLISTER.  Blisters are annoying, but can also really be painful if not cared for.  If I have a blister, I make sure to have it covered and taped sufficiently before I run again.  I HIGHLY recommend Band-Aid brand (or generic) blister band aids.  They are a bit spendier than your basic band aid, but totally worth it.  They stay stuck, and have an absorbent cushion for the blister.  Depending on the area of my foot, I’ll slap one of them on and usually throw a layer of pre-wrap around it for extra cushion and security.

Socks
Ever since I started wearing my beloved Mizuno Wave Riders, I’ve worn two pairs of socks.  Every single time.  I have a lot of laundry by the end of a week…  I wear a basic low pair of Adias socks underneath my Pro Compression socks.  If I am not wearing compression socks, I have two pair of Adias layered.  I doubt this is what would work for others… but it’s always been what I’ve had to do.

Any tips to add?  If you have other foot tips, please share! 

Treadmill Training

I used to be a treadmill hater, but I’ve definitely changed my tune here of late.  When the high for the day is still below zero, outdoor running just isn’t possible.  I’m lucky to have a treadmill at home, because I wouldn’t leave the house to go fight for one at the Y.  With spring marathon training beginning, I definitely NEED Mr. Treadmill!

There are TONS of articles about treadmill training, the good, the bad, the hating, or the loving.  I think it’s a powerful training tool, if used correctly.  I’m not going to say it’s super fun and not insanely boring, but there are ways to make it fun, challenging, and worth your while.  

 

My favorite way to do speed work is on the treadmill.  There is no wind, no cars, nothing in your way, oh and you know EXACTLY what your split will be.   You can make your workout as structured or as unstructured as you want it to be.  Some people go by minutes, I personally shoot for mile repeats, 800s, or 400s.  It’s easier for me to break it down in my head that way for some reason.

Example of some of my treadmill workouts:

 

PYRAMID
Mile 1: 7.0
Mile 2: 7.5
Mile 3: 8.0
Mile 4: 8.1
Mile 5: 8.0
Mile 6: 7.5
Mile 7: 7.2  Total time 55:21
This can be used for any distance.  I set 7 total miles as a goal for this workout.

TEMPO w/ Recovery
Mile 1: 7.0 (warm up and recovery pace)
Mile @ 8.0
400 (.25) @ Recovery pace
Mile @ 8.1
400 @ Recovery pace
Mile @ 8.2
400 @ Recovery pace
Extra miles for distance and cool down, vary the speeds, but within recovery range.

LONG
These depend on the distance and how I’m feeling.  I always start with a warm up mile and alternate between quicker miles and recovery miles.  Anything to help pass the time.  My best advice is change it up, don’t run very long at one pace or you will mentally psych yourself out of staying on for the long run.  I try to find something good to watch on TV or DVD, but usually have music playing as well.  If your treadmill is located near a window, open the blinds so you can get the outdoor feel.

My setup... TV, DVD player, facing windows and my medals

Let’s talk incline.  I’m bad about using it.  It’s obviously pretty easy to constantly run on a flat surface with no wind or obstacles.  I throw in inclines on recovery paces but the treadmill inclines tend to really bug my calves.  There are lots of ways to make challenging hill workouts on the treadmill, I just haven’t quite gotten myself to that yet.

I will post more workouts as I come up with them... and work on incorporating that good ol incline as I progress through this portion of training.

30 Day Plank Challenge

I'm on the first week of this 30 day challenge.  I LOVE to plank/hover whatever you prefer to call it.  The longest I've ever held so far is 2 minutes and 30 seconds.  Sounds a little scary to get up to that 5 minute one!  I'm currently doing a minute at a time, and a few minutes worth, as opposed to just stopping at the allotted seconds these first few days. Don't hate me because I overachieve...

I will admit, some days core work is a chore.  But seriously, look at the bennies of just ONE move!  I do reverse planks and side planks as well.  Six pack, injury prevention, faster running... sounds worth it to me!

Ok, I'm personally kidding on the six pack part because I eat too many of these:

 I'll report back on my 5 minute hover once I live through it...

Blessings in Disguise

I am so incredibly proud of the things I’ve accomplished this year.  I wish I didn’t have the lingering feeling of failure.  I hate feeling it, but buried beneath the half marathon PR and medals, there it is.  It makes its way out every once and awhile, when I least expect it.  That stupid marathon that should have been… It used to eat at me continually.  I would search races around the country within reach to still attempt to train and sign up for.  I considered running 26.2 miles around town just do say I freakin’ did it.  I’ve realized now how completely ridiculous that would be, and how to just straight up GET OVER what didn’t happen this year, reflect on what DID, and look forward to the year ahead.

So, this morning at 5am and 30 degrees, mid run, I finally compiled a list of POSITIVE things that came out of my training experience, and reasons why I’m thankful for the “failure”.

•        MOST IMPORTANTLY by NOT running the marathon, I HEALED and didn’t do serious, long-term injury to my hip.
•        I conquered my fear of long runs.  I gained so much confidence by doing those long runs.  I was pretty darn nervous the night before my first 20 miler.  Knowing that I’ve see that 2 as the front digit on my watch definitely gives me confidence as I start my 2014 training cycle.  It’s nothing to be feared.
•       I got what I really wanted.  I really, really wanted a 1:45 half marathon in 2013.  I was hoping to get it in June before I started marathon training.  I didn’t get it, but by not running the marathon, I was able to pick up the Omaha half and get my 1:44.
•      I gained speed and strength.  I felt pretty weak going into the Sioux Falls half, I had taken time off, and was doing no major strength training in my healing efforts.  I was SO SORE for a solid week after this race, but it was like my muscles rebuilding and gearing up for bigger and better.  I’m really proud of the paces I ran my recent 15K and 10K in.
•     I have more mental strength and determination than ever before.  Last year, I would never in a billion years dream of running at 4am or running when it was 29 degrees out.  This morning, I got out of my warm bed and ventured out with no real goal other than 7 miles.  No reason to HAVE to.  Nothing to train for.  I’ve learned how to take the pressure off of myself.  That is HUGE. 

    This morning I came to accept what didn’t happen this year, and embrace the positive things that did.  I reflect back on the whole Sioux Falls weekend in general, the circumstances surrounding the weekend, the heat… it wasn’t supposed to happen.  It just wasn’t my time.  But, I was supposed to try.  I was supposed to register, train, and focus on a marathon.  Every situation brings something to our lives, be it a lesson, a success, a failure, a blessing… The standard “everything happens for a reason” quote really does always ring true.

 Something random from me for the day... my new coffee flavor is Dunkin' Donuts Apple Pie.  PLEASE TRY THIS!  It's sooooo good!  I go on coffee hiatuses over the summer months, and when I come back, I come back strong!

 

The 4 AM Club – Tips for early morning running

I used to have a limit, or rule if you will, about the absolute earliest I would ever run.  The earliest I would ever allow an alarm was 4:47AM.  I broke the rule, and it wasn’t even that hard.  Thank the time change.  3:55 AM, my eye balls popped open BEFORE my 4:00 AM alarm.  Like I said, if not for the time change, this would not have happened.  But my bed times had been skirting around the 8:30 range the last two nights.  So this was just sort of my body going by it’s normal clock.

To make a long story short, I had a time crunch, I needed to be in the car with my co-worker by 6:15 to head out for a work conference.  I wanted to run 6 miles.  SO, I started at 4:10 AM.  And it didn’t suck.

Tips for morning running and getting your tail out of bed:

-          - PLAN!!!! You must plan ahead.  Set a goal, an alarm, and all of your gear out the night before so it’s right there, and takes little time for you to gather.

-          - Go to bed early.  This goes with the planning aspect.  If you know you are running early, or earlier than you normally would, make sure to plan ahead and get to bed in time.  Cut caffeine off early in the day and start winding down so you can fall asleep.  This is really easy for me, I always seem to be tanked and ready for bed.  I’m also a good sleeper (if this exists)  I very rarely have issues falling or staying asleep, and I don’t have kids to wake me up!

-          - Go to bed visualizing your run.  This might sound crazy, but it works for me!  I visualize the workout, the route, or my plan for the morning.  Am I doing a tempo? Steady state? How many miles?  This helps and it also is a good motivator.

-          - Have your fuel ready.  I don’t eat anything, but I do drink something.  I have my Spark in my shaker bottle, and my 3 Catalyst on the counter waiting for me.  I take them immediately, that way by the time I get dressed, they have kicked in and give me the boost I need.

-          - Remind yourself WHY you are doing this.  For me, it’s usually “you get to come home after work and watch General Hospital” or “this beats going to the crowded Y.”  Or in yesterday’s case, it was really the only time I could do it.  I knew I’d be camped on my butt all day long in the car and in training, and wouldn’t have the energy to do a dang thing when we got home (this was the case) so I was extra motivated, and extra glad I did it!

Don’t expect to become a morning runner overnight.  It takes some getting used to.  I started last summer, and only did it when it was horribly hot out.  By September, I was back to running after work in the evenings or not at all.  (I kind of fell off the wagon after race season)  It’s not always easy, and can wear you down if you don’t take the rest when you need it.  I make sure to sleep in on my cross training days and do it after work or on my lunch break.  Having those “sleep in” days help me get through the week, and help me wake up more motivated the next early day.  It’s routine for me now, and second nature, but it took time to get there.  It’s like training for a race, you have to train your body to be able to respond and get going early.

THIS ISN’T FOR EVERYONE!  I so get that.  I can’t imagine the thought of evening running, like after 7pm.  Some people always run in the evenings.  Some people just aren’t morning people.  Some people think I’m bat sh*t crazy.  Everyone is different.  If I didn’t have to work 8-5, I would not run at 5AM.  My personal favorite time is that 7AM range.

Random tidbits from yesterday:

-         - FOUR.  The time I ran, and the number of cups of coffee I had.  One latte from Scooters and three cups of good ol’ black coffee during training.  I love coffee, but I typically don’t drink any during the week.  One day a week tops.  So this was a lot, and the top of my head was tingling.

-         - Mahoney State Park is just gorgeous.  If you can make it there during the fall, DO IT!  Wow.  I wished we could have been outside walking the trails or biking instead of inside.

-         - I hate to drive.

-         - Don’t trust the “fuel range” mile indicator on your car.  I was a block away from the gas station, and was 95% sure I was going to have to get out and push it there… oops.

-         - I really hate being in the car.