Shoes, Glorious Shoes....

As a runner, there are few things in life more thrilling than opening a new pair of running shoes.  They are clean - unmarred by hundreds of miles on dirty roads or trails.  They smell fresh - not yet wreaking from all that sweat soaked into the liner.  Most of all, they feel like heaven on weary feet and are probably the single most important equipment investment you can make as a runner (to have a more enjoyable experience and avert the risk of injury). 

That first run in fresh shoes provides me that "ahhh" moment of relief after running too long in shoes that had broken down in the heel or blown out in the toe....especially since I stretch my shoes out to about 500-550 miles.  Why this post now?  We'll, I just got a new pair delivered today and I'm pretty sure I heard angels singing (at least in my head, because my shoes have been feeling really flat lately and not so comfortable).

The issue of running shoes tends to raise the most questions from novice runners who may ask - "just how long do running shoes last?" or "what kind of shoes do you wear?"

My sad, old shoes.

Answering the second question first, I'm a New Balance devotee....New Balance 1080 to be exact.  I've worn this shoe, in all it's various improvements, for years.  I go through 3-4 pairs a year, at about $140 a pop (ouch!!!!!).  Now, I'm also going to tell my runners it doesn't matter what shoe I wear, it only matters what shoe is right for you.

Every runner, whether new or experienced, should visit a specialized running store to buy the first good pair of shoes and then every couple years, at least, to ensure the shoe is still working for your gait (after all, we all change with age).  I advise new runners not to get caught up in buying the coolest looking shoe or the one that was on sale at the department store (unless you already know that it will work for your foot type, weight distribution, and gait).

My new, glorious shoes

Now back to the first question...how long should your running shoes last.  This actually depends on a couple factors - weight, gait, running surface.  A good rule of thumb is 300-500 miles, some brands or physical therapists will recommend no more than 400 miles.  After a couple pair, you should start to recognize how your shoes impact your run and body as they near the grave. 

Check out this 2016 article from Health, that I think addresses the issue well for most runners:  "3 Signs You Need a New Pair of Running Shoes."

So how do you keep track of the mileage on your shoes?  Well, here is a tried and true method (but it does require that you keep your running shoes for running only, and maintain other shoes for walking, gym workouts, etc):

• Keep a written running log/journal. Identify in your written log when you start wearing a new pair and log the miles and shoe feel after each run.  I do this electronically on MapMyRun rather than keeping a paper journal.  It has the same end result, but MapMyRun will send me email reminders throughout the life of a pair of shoes about how many miles I'm racking up.  Are there other methods you use to track the mileage on your shoes?

So, now that I've talked about how much I love a new pair of shoes, it's time to take that first run!  Happy trails!!!

2017 miles to date:  738.4 miles

Observations:  I'm still struggling with the left leg injuries.  When I feel that tell tale tingling of pain in my left foot that signals overuse, I've pulled back my workout.  I can't afford another turn in the boot.  I'm also unhappy with the calf tendon.  It was feeling better, but then during a HITT workout, it seemed to take a turn back in the wrong direction.  Let's see if the new shoes help out a bit.  If I could transplant my left leg, all would be hunky dory! (though I will admit that the heat is really sapping the energy).

MARATHON TRAINING WEEK TWO:

Monday - 6 miles interval (switched to 5 miles ladder - warmup, 400-800-1200-800-400 with a 400 recovery and cool down....it was hot as Hades at about 110)

Tuesday - 6 miles easy

Wednesday - 5 miles tempo

Thursday - Off

Friday - 3-4 miles easy

Saturday - 12

mile long run

Sunday - Off

Knowing when...

...to take a rest day is one of the most important, but also one of the hardest, lessons to learn.  We're runners.  We think we're super human.  We could run and run and run....until we can't.

Lately, I've been running myself into the ground.  I run.  I lift.  I run some more.  Then I go to kickball practice.  And after hip hop class, I run again.  Last night and this morning I was cranky, sore, run down, and so much more.  My body was screaming for a rest day as loathe as I am to take a whole day off (as much as I could give it one, because after all, I have my hip hop class on Mondays).

I feel almost as worn out and stretched to the max as I did in January when I went on a 31 day running streak.  (I felt a certain level of accomplishment, but I've never been more tired and close to real injury as going 31 days without a rest day.)

Yes, it's true.  I have a hard time remembering that my body needs rest as much as it needs the workout.  In fact, without the rest, my body will never realize the benefits to or improvements gained from the workouts.

What happens to your body on rest day?  I like this graphic....it's a quick and easy reminder of

all the good your body gains on that day without much purposeful physical exertion.

How can you tell when you need a rest day?  More often than not, our bodies will actually be screaming at us when rest day is needed, but, again, we're all super human so we ignore the screams and keeping pressing on.  Therefore, it is incumbent upon us as athletes to take stock from time to time of all the things our body is silently saying.  This Runner's World article from July 2016 is a great tool to help you think about the cues your body is using to tell you to take that dreaded rest day:

http://www.runnersworld.com/running-tips/10-signs-that-you-need-a-rest-day.


And if you still haven't figured it out?  Call me....I'll talk you off the workout ledge and into a pair of comfy shoes and recovery clothes.  Happy trails!!!


2017 miles to date:  No more than yesterday....didn't you get that?  Today was rest day.


Observations:  A couple of muscles are nagging at me from overtraining, and my energy levels are tanked.  Will be starting fresh tomorrow.

Goals...

...can be big.  They can be small.  They can be fluid.  They can be short-term or long-term. 

We may love them, or we may hate them, but we all have goals. 

For me, goals are a very important part of helping me approach a new year, or new effort.  Looking forward is fun and invigorating (setting new goals and investing in reaching them).  So here's how I've laid out my year:

• Mileage Goals - I will run 1600 miles in 2017!  Since I'm also participating in Run the Year, that means I need to add at least 417 miles of walking or hiking that is purposeful.  Many participants use ALL their mileage, including whatever they walk on a daily basis.  If that was the case, I'd already be finished.  I'm focusing only on those miles that I set aside specifically as walking, running, or hiking miles. 
• Time Goals - 5:55:00 50k (if I get the opportunity to run an ultra this year), 3:45:00 marathon (BQ), 1:45:00 half marathon, 1:20:00 ten miler, 37:30 five miler. Boston is the big one....I'm really buckling down to qualify in 2017.
• Coaching Goals - In person and online, I will help runners identify their personal running and fitness goals and develop reasonable plans to achieve those goals.  I'm also hoping I can provide inspiration to new or struggling runners seeking joy in the sport I love and live. 
• Personal Goals - My blog will be a regular outlet for writing.  Blogging helps me, personally, in keeping track of where I am and how I'm doing reaching my running goals.  I will build my personal strength through consistent strength workouts aimed at streamlining my body.  I will challenge myself to express a positive self-body image.  Most importantly, I will be present, physically and emotionally, for my family.

What are your goals?

A quick word about effort workouts - First of all, what is an effort workout?  An effort workout can be defined as anything other than "normal running."  That includes fast workouts (intervals, tempo, hills, fartleks) and long runs.  It also includes cross-training and non-running sports.  The rule of thumb is to include no more than 2-4 effort sessions per week.  For newer runners, I'd recommend the low end of the spectrum.  Why am I mentioning this?  Lately, I've been concerned that too many runners are encouraging others to focus on more and faster...pushing themselves toward injury or burn out.  Take a look at your weekly plan and figure out if you've got the right balance of base/easy runs and effort session.

So that's about it for now.  I'm excited to keep plugging toward my goals and seeing what this year brings.  Happy trails!!!

2017 miles to date:  522.86 miles

Observations:  Earlier this week, my right glute was super sore (yeah, that's right....butt cheek ache) from too many butt drops in the bouncy house over the weekend.  Ah, the challenges of growing older.  I took the beginning of the week a bit easier to rest it and not push toward a real injury.  Now, no more butt cheek ache.

WORKOUTS THIS WEEK

Monday: easy run

Tuesday: 2 strength exercises, treadmill mile (repeat the exercises and treadmill mile for four rotations)

Wednesday: 3.3 mile easy run with a friend, then a track workout - 500m warm up, 10x100m w/ 100m rest and strength exercises, 500m cool down

Thursday: easy run

Friday:  tempo run

Saturday:  easy run

Sunday:  easy run

Milestones...

...can be both motivating and intimidating as HELL.  Today, I faced down the intimidating side of hitting a milestone.

"How can that be?", you may ask.  "Closing in on a milestone is always motivating."

Yeah, they usually are, but sadly I must confess that for some reason when I'm close to a milestone I start to feel run down and interested in doing ANYTHING but running.

This week, I've been in the final stretch of hitting 500 miles for the year.  It would make me the first SW29 runner to hit that mark for the year, in the Run the World quest.  It would also mark about a quarter of the way to one of my goals for the year - 2017 in 2017.
As of this morning, I was about 11 miles short.  So, I planned on 5 miles today and 6 miles tomorrow...allowing me to hit the milestone before my birthday on Saturday (no special significance there, just a place on the calendar to reach for).

For the life of me, I could not find the motivation to get out and do my 5 miles  today.  I avoided it by - working (well, I really needed to do that anyway), going grocery shopping, stocking the beverage center for a party this weekend, having lunch with the husband.

While shopping, I texted my accountability partner (and bestie) about the motivation drain I was experiencing.  She yelled at me (yes, she really did) and told me to get my ass out there and just do the 5 miles.  Even if I had to walk it.

Over lunch, however, I knew that even if I hit the 5 miles today, I'd still face the drain tomorrow and find 20 excuses to skip that workout.  Solution?  Pull my long run forward two days and JUST GET IT DONE!

So, I pulled on my running shoes in, quite possibly, the hottest part of the day, and got to it.  5.5 miles out, 5.5 miles back.  Quite literally, from one side of base to the other.

It wasn't easy.  I've put my body through a lot this week (I'll post this week's workouts at the bottom of this post).  Oh, and my pace and will to continue tanked as I turned back for the final 5.5 miles, straight into consistent 17mph headwinds. 

Hitting 500 miles - however - getting to add those miles to my running log and email it to the SW29 administrators, was so worth digging deep and overcoming the lack of motivation to get out there and just do it.

Do you ever have trouble finding the motivation to complete a workout, or get it started in the first place?  Do you have an accountability partner to kick your ass when you need it?  I'm happy to be that for you if you currently lack one.  You can email me anytime at stacie@runstacierun.com!  Happy trails!!!

2017 miles to date:  500.16 miles

Observations:  I'm feeling a little stiff from extra strength training this week...oh, and my pecs are screaming at me with every running stride.  Ha.

WORKOUTS THIS WEEK

Monday: easy run & track work - 400m, 800m, 1200m, 1600m ladder with 400m rest between

Tuesday: mile warm up, 2 strength exercises, treadmill mile (repeat the exercises and treadmill mile for four rotations)

Wednesday: track workout - 1 mile warm up, 6x100m w/ 100m rest, 4x200m w/200m rest, 2x400m w/ 400m rest, 3/4 mile cool down, strength training, easy run in the evening

Thursday: long run!

 

 

Finding inspiration...

...can be a challenge for anybody.  For me, the challenge was finding my inspiration to keep this blog going though I really do love the writing.  It's been a long sabbatical and I've once again found my inspiration.  I'm really looking forward to reconnecting with my readers. 

So, what can you expect to see from me in the weeks and months ahead?  Well, you'll get recaps of my workouts, inspiration for getting out and running, advice for new runners or those looking to up their game, nutrition suggestions, and a look at what I'm reading.

Why don't we get started?

Since I've been looking for my own inspiration to write, lately, it's also made me think about what inspires runners to get out and take on the challenge, especially those who might turn to me for assistance.  Out on the pavement during my own runs, I've found some great motivation of my own, and I suspect many people find encouragement in the same places.

Recently, during a particularly hot and steamy 6-miler, I found myself losing steam.  That was, until I saw a mom running while pushing a jogging stroller.  Now, this isn't an unusual sight in our area, but what set this woman apart was the fact that the child was fussy, and to keep the child calm, the mother was shaking a rattle in her mouth and not missing a beat.  I thought to myself, if she can find the push to do whatever it takes to get her run in, why can't I?

Where else do I look to keep motivated to run?

I find inspiration in watching women pushing everyday to be better selves on the running path and in their personal lives, chasing new goals and dreams.  I find it in smiles from my children when they cheer me for finishing a run or trotting along beside me for a lap or two on the track.  I get inspired by chasing a new goal of my own - a new distance, a better time, helping more people find joy in running.

Now, before I leave you, and since we're all full of inspiration to get out and getting running, your next question may be: "Where do I start?"

I encourage you to start small.  Getting out and moving is better than not getting out at all.  You don't have to be fast to be a runner.  You don't have to be able to run a 5k to be a runner.  You just have to get started to be a runner.  Try a walk/jog routine to grow comfortable with the rhythm and build your muscles. 

Set realistic goals for yourself.  If you aren't consistently running already, deciding to run a marathon isn't the best idea.  Consider focusing toward reducing the amount of time you walk during a workout, reach for a 5k or 10k.

And importantly, hydrate.  Nothing cramps the muscles faster, and ruins a run quicker, than being dehydrated.

So, that's it for today.  In my next post, I'll bring you a recap of some of my  fave recent workouts (tough half marathon, track workouts, interval strength training), as well as my annual goals post.  Please let me know what else you may be interested in hearing. Happy trails!!!

2017 miles to date: 481.86 miles

Observations:  I've had some ups and downs.  My hip has caused a little trouble this year...more than usual.  I'm hoping a bit more strength training will provide the support my hips will need for the grueling training I plan to put them through come marathon season.