Wife Mother Runner runner's world Archives

Strength Training

January 31, 2016

Something I plan to work on this year as part of my goal in running is to incorporate strength training. At first I was thinking that I just wanted to do more leg work; but as I am doing research and talked to my chiropractor; he mentioned it is best to do exercises that don’t just isolate one area. Do more dynamic exercises that involve the entire body and fluid movement all at once. We don’t just run and leave our arms by our side. And we don’t just move our arms and our legs are still when we run. So do a lunge walk with light weights and do shoulder presses at the same time. All in one movement. But remember to start off slowly and easily. Don’t do 50 of these with heavy weights on your first day doing it. Beginning off with using your own body strength at first is also good advice. Focus on your form and then increase weight after you know how you feel the days following your new routine.

I realize you want to feel like you worked out and like how muscle soreness indicates that you did something (or at least I do); but you don’t want the extreme where the soreness is so bad that you can’t resume your regular workout or running schedule because you did too much in the beginning. It’s similar to when you began running. I know it happened to me. I loved the feeling of getting out there to run; but I did too much too soon and had terrible shin splints and could barely walk, let alone run, and I lost time because of it.

I was listening to the Another Mother Runner Podcast recently in episode 194 that discussed with Angie Krueger how you should include it as part of your training. For me the biggest question was when do I do the training. The day before you have a run, the same day after you finish your run? This article from Runners World helps clear it up for me. It does recommend to do your strength training on the same day as your run for two reasons. The first reason is so that you can have recovery time from both the run and the weight training. The second is because then it will force you to be a little more conservative on the weights that you use or your intensity on the strength training so that you don’t overdo it to the point where you cannot walk or run for several days later.

I ran into a friend of mine, Nick Takacs, during the marathon (my Dopey challenge) and he was telling me that he started to do a new training program called Iron Strength by Runners World. But he started doing it the week before the marathon and said it wasn’t the best decision! His legs and butt were sore in muscles he didn’t even realize he had! But I had seen that exercise routine going around on Facebook and it interested me to add it to my weekly routine.

The videos are good to watch to learn what you want to focus on for your workouts. They use a lot of dynamic movements to get your body warmed up and loose without “stretching”. The key in this workout is to strengthen your running muscles because when you run you use them but you don’t actually strengthen or build them. Having a dedicated workout routine to focus on those muscles are what I want to work on during this year to help me be a stronger runner and to avoid injury because of overuse of these muscles.

The workouts also focus on your core. Core strength is important not just in running, but in all areas of your life. Unfortunately, we sit too much at work. Having a strong core helps protect our backs. Working our upper body will also help us in running because it will help prevent us from slumping forwards as we become tired during our long runs and longer races. By remaining upright and strong we will finish stronger and will again avoid injury.

I haven’t started this routine yet; but I plan to so that I can get stronger and more fit and become a better, and hopefully faster runner.

Heartbreak Hill Half Marathon

June 9, 2014

As I mentioned in my post on Saturday, I ran the Runner’s World Heartbreak Hill Half Marathon on Sunday, June 8th. Wow, that was a Hilly, HOT Race! There were over 4,000 runners from 47 states at the event on Sunday. The event raised money for the New Balance Foundation Obesity Prevention Center at Boston’s Children Hospital.

The reason why I decided to register for the race was because of the name. I was drawn to run the race that tackles the famous Heartbreak Hill. I never knew what gave the famous hill its name. It was actually named by a sports editor describing how Johnny Kelley was passed by Ellison Brown in the 1936 Boston Marathon. When Brown passed Kelley, it broke Kelley’s heart.

I set my phone alarm for 4:00 a.m. because I trusted that alarm to work. I got up, ate 3 pieces of cinnamon toast to get my stomach working and hit the road around 4:40. The sun was just starting to light up the sky as I headed North.

I had my tea and my favorite pod casts loaded up to listen to for the almost 2 hour drive. I think I got up there in a little under 2 hours. When I got to the Boston College parking garage it was 6:40 and there was a line of cars to get into the garage. I ate my peanut butter and jelly sandwich and put on my sneakers while I waited. I was getting a little nervous and I knew I still had to go to the bathroom before the race and was afraid there would be long lines.

As I walked towards the starting are to meet up with Gail, Kim, Alison and Janice I saw the athletic building and went inside and was happy to find real bathrooms. I was able to go and then met up with the girls with about 8 minutes before the start!

The race began on the Boston College campus, which was so beautiful! I had never been there before. The sky was so blue and the buildings looked so beautiful against the blue sky. The temperatures at 7:30 a.m. was already 72 degrees with bright sunshine.

I went through a few struggles during the race. It was hot and it was hilly. I was pretty well trained for it. I did my last long training run as Jeff Galloway has instructed me to the previous Tuesday, but couldn’t do the 14 miles he had me do. I had to stop at 12 miles because a storm was coming and I was having intestinal issues. Having an evening long run instead of my usual morning long training runs may be something that I will consider for future long runs because it frees up my weekend days.

While running the race course, I had many different emotions. I was enjoying running parts of the course that many marathoners run on for the Boston Marathon. But I was also thinking to myself that I just don’t have what it takes to qualify to run the Boston marathon. I know I always says you can do what you want when you never give up. But I am also trying to be a realist. I still have to remind myself that I can’t give up. That is a hard race course, but I also remembered that you don’t qualify on that course. You qualify on courses that Jeff Galloway recommends.

It’s great for me to run with friends because they push me or pull me (I’m usually in the back of the pack). But I am able to get a faster time when running with them. We started out a little fast, and then with the heat, we slowed down our speed a bit. I was still a bit behind everyone but I was feeling ok. I was able to keep up. Then we hit the last part of the race and Gail kept reminding me of the Hills! It became a running joke throughout the race. The day before I sent them a message to see how the 5K and 10K were. Here’s where the conversation went:

So all throughout the race, Gail would turn around and say, “Hey Pam, did we tell you it was hot and hilly?” It was funny. I had no idea how hilly it was going to be. So yea, a PR wasn’t going to be possible for this race whatsoever. BUT, I did finish at 2:41, my last hilly half marathon that I did in 2002 was a 2:42 finish time and that’s when I was running my fastest.

This half marathon is my 4th state (CA, CT, FL, MA) and it was one of my hardest recently. I felt a lot more wiped out from it. More than when I got my PR at the Providence marathon. The dehydration really takes a lot out of me. I did have my Nuun with me on the race course and was drinking water at the water stops. I hydrated a lot the day before, but it was a hot race. That’s how they are sometimes. Because of that, I do feel more sore today and the hills didn’t help.

I did have a good time running this race. It is good to push myself and I always seem to do better when running with my friends. I’m looking forward to my future races and hopefully improving more and more! I also love the races because I can see other runDisney friends, too! We heard Rudy Novotny call out Michelle Scribner-MacLean’s name so we were able to see her cross the finish line and get a picture!

After the race I was able to shower at Gail’s hotel and then we went to lunch at a little Tapas restaurant in Waltham called Solea. The restaurant had windows that opened right up to the sidewalks and it was the perfect day for a lunch indoors/outdoors. The food was fantastic and it was fun to sit and eat, drink and chat!

We said our goodbyes and I hit the road with Kim to head back to CT and have a cookout at home with my parents. It was a busy weekend but a fun one! I enjoy getting in some local races in the states around CT in addition to the Disney races. It’s great that Gail’s work allows her to travel to Massachusetts and we can hook up with Kim for races in the area.

Mother’s Day Gift Ideas Part 2

May 6, 2014

While away at my race this weekend a few ideas came to mind for Mother’s Day gift ideas after talking to my friends who are also runners. In addition to the suggestions I gave last weekend, here are a few more your mother runners may like to receive! Magazine subscriptions to Runner’s World, Women’s Running, Running Times, Trail Runner or Ultrarunning Magazine. Most women like to thumb through magazines, why not give your runner mother something different from what she may be already reading! I know that I get Runner’s World magazine, but I would like to get Woman’s Running or even check out the Trail Runner magazine. I haven’t started trail running yet, but I have been thinking about it. A Fitbit. Moms are always on the go. Do you know how many miles you cover when you aren’t working out? Are you getting enough sleep? A Fitbit can tell you that kind of useful data to help you lead a healthy or healthier lifestyle. A Fitbit tracks your steps, distance, calories burned, and stairs climbed. At night it measures your sleep quality. There are several model to choose from. Some are wristbands, some can be clipped to your bra or clothing. The wristband model The Flex(TM) has lights on it to allow you to see if you are getting close to your personal goal. The price range for a FitBit is $99. Beecause charms . Add a little sparkle to your favorite running shoes. Or commemorate a special race distance with charms that you can string through the laces of your shoes. The price ranges from $12-15 for a set of charms. Well here’s a good list of ideas for Mother’s Day so you don’t have any excuses why you couldn’t think of something to get mom this year! What have you decided to give your wife or mother for Mother’s Day? Share your gift ideas with me!

The Boston Marathon – An AMAZING Day!

April 22, 2014

One round trip ticket to Boston!

When I woke up I saw the sun shining in my room and I was excited that I was about to go to the Boston Marathon to hopefully see my friends run it! I put Kevin on the bus then I dropped Adrienne off at school and had to make a quick stop to rite aid so I could get cash back for the tolls and the train. I hauled up to Worcester for the 10:45 train and caught it in time with about 3 minutes to spare. I have to admit that was cutting it close!

The train tracks run right alongside the marathon route at mile 6 so I got so excited when I looked out the window and I was able to see the runners. At that point there weren’t as many as I expected and they didn’t look like elite runners either. A smattering of them were scattered about. Then we went to the another stop and were held up there for a while. At that point I saw more runners and according to runner tracking and Facebook I was right about near be area where Eddie McCoy was.

Fenway Park

I met a girl on the train who gave me some advice. The train arrived at 12:15 and we got off at Fenway park. That was cool. I have never been there. The atmosphere had some electricity in the air. To my right was the baseball stadium with a game going on and to my left up a block the runners were approaching mile 25 where the famous Citgo sign is. I went through bag check and parked myself at mile 25.2. I figured this would be a great place to wait for Eddie. I decided against going to Heartbreak hill because the B train has too many stops both there and back.

The famous Citgo sign I always heard about

I was loving the energy at mile 25 and wanted to see what I could see in this part of town. I was overcome with emotions. I got emotional when I was talking to my husband on the phone. This is one special race. I WANT to be a part of it.

I was doing the math in my head trying to figure out when I would see Eddie because I got an alert that he already passed the 30k mark. I knew he shouldn’t have passed me yet and I almost left but I didn’t get an alert either that he had crossed the finish line, so I waited. And then I saw him! I have to admit he looked upset or tired. He had his head down and was walking a little bit. I recognized the buff he had on his head in his Facebook picture this morning so thankfully I knew for sure that was him! I was only able to get a picture of the back of him but I got one!! My mission was to go to the race in hopes of seeing some of my friends and I did! I wished I was on the same side of the street as him so I could cheer him on and give him the boost he needed to get to that finish line.

Eddie at the far left in the blue shirts and shorts and yellow sneakers

After seeing him I decided to call rich and see where he and Charlie were. They were on the T coming back from the hill. I walked towards the finish and took in the sights. It was a spectacular day. The sky was so blue the air was the perfect temp and there was a special feeling in the air. I ate my packed turkey sandwich and continued to walk and see where I would end up.

The trees blooming in the City

The streets of Boston were beautiful with the trees blossoming and the streets are lined with store fronts and restaurants. I definitely want to make a trip up there more often to take in the sights of the town and bring my kids to the aquarium. I was really enjoying myself.

Boston Strong On Bolyston street

With a lot of zigging a zagging I did get to see runners cross the finish line and I walked on Boylston Street where then bombs had gone off just one year ago. It was a little bit eerie. I was wondering which part of the sidewalk was the backpack on. And since I am reading the book Stronger I thought of the victim who looked at the bomber right in the eye.

Mike 26 on Bolyston Street

After a lot of walking I found myself in the back stage area where the runners get their water, their medical help, and reunite with their families. It was neat to see this side of the race. Being a marathoner I know what it is like after you go through the chute to get your medal, water, space blanket and “stuff” and then sort of collapse or come down for a few minutes from the rush that you just had of the final stretch of the race. There were people in space blankets everywhere and many of them looked really wiped out. Like I said it was a beautiful day, but it was full sun for the runners.

The Finish Line!

After two hours of walking around a maze, I was finally able to cross the street at Boylston street in front of the Prudential building. I had to walk around most of the city, but I made it to the area where Rich Garing and Charlie Gessner were. Rich and Charlie are friends of Eddie McCoy and Michelle Scribner-MacLean. It was great to meet fellow Mickey Mile Podcast friends and Disney race lovers!

A mom hugging her son as he is about to cross the finish line. He was running for Team Spalding Rehab

I hung out with the guys at mile 26 for a little over an hour to wait for Linda Ambard, Linda Bachand, Jeff Galloway and Michelle. Somehow Linda Ambard slipped by me! Then Team Hoyt came by. That was emotional! I was very, very happy that I was able to see them in person! It was beautiful to see the father and son team run their last Boston marathon together and the Team Hoyt runners gathered all around them! Watch the video!

[youtube http://www.youtube.com/watch?v=SsQ4ZEBOtqc&w=420&h=315]

I saw some amazing things today. I saw a pregnant woman who I would guess is 6 months pregnant, run by me at mile 25 doing a sub 4 marathon. I saw a man completely out of it barely walking to the finish. The woman standing next to me saw him, too. He needed medical attention because he was about to drop. I saw history made as Dick Hoyt pushed his son past me and to the finish line for his last Boston marathon – that was emotional. I saw blind runners being led to the finish by their guides, soldiers running in camo and boots, amputees running, and I saw pain, happiness, elation, runners in tears pass by me to the 26.2 finish line.

On my way home I did see two men with dark bags near the finish line being questioned by police. I didn’t want to go into too much analysis of what-ifs. I didn’t want to ruin the spirit of the day. But it was on my mind as I am sure it was on everyone else’s.

Goodbye for now Boston!

I said goodbye to Rich and Charlie just before 5:00 so I could catch the train back home. As the train was pulling away from the city I said goodbye to it, but not for long. I will return one day to run that hard and rewarding race! My plan is that it may take 4-5 years to accomplish this goal. If I cannot get faster to get to this race on my own then I will work hard to raise funds on a charity bib so I can run it for an organization who can benefit from my help. I won’t give up trying! I have had a taste of it and saw the joy on people’s faces for having run it. It is such a major accomplishment. It’s not just any marathon, it is the Boston Marathon.

As a follow up to my Shalane Flanagan story, she took her loss very hard. View her post race interview

Providence Marathon Training Picks Up

March 15, 2014

Last weekend I did a long run of 17 miles to prepare for the Providence Marathon on May 4th. This was a big day for me. I had been struggling mentally with running since I returned home from the Princess Glass Slipper Challenge weekend. I had the BEST time running that weekend, but my legs weren’t good. I had been having issues with my hip flexors. I am also sooo slow!

I typically train by myself and do all of my long runs alone because I remain committed to my plan and am self-motivated. But because of my apprehension about doing another marathon shortly after doing the Disney full marathon in January I decided to hire a training coach. Not only did I hire a coach, I hired the best! I am doing e-coaching with Jeff Galloway. That was a VERY smart decision for me. His instructions for my 17 mile run made a huge difference for me. I just received my autographed book from him in the mail and was excited!

I was just reading the latest Runners World magazine and there was an article from Dimity McDowell about her Iron Man endeavor. You can also read about her Iron Man race on the anothermotherrunner.com site. First of all, I am in awe by any mother who does the Iron Man. That’s just awesome. I met Dimity in February at the Princess Half Marathon weekend and she is so humble and friendly and awesome. But her article hit home to me. She wrote about controlling as many variables as possible. Having a coach to keep you on track is key. I feel that having Jeff to help me achieve another marathon within a few short months of my last one will help me to avoid injury and still achieve my goal.

Proof of this success came when I did my 17 mile run last weekend. All week prior I was having issues with a muscle spasm in my back. I saw my incredible chiropractor three times and it quieted down the issue. He also reassured me that I would still be able to do my run. Mentally I was struggling. I was having doubts about my ability. Even though I did a half marathon just 2 weeks prior I didn’t feel like I had the base of mileage behind me.

When I set out on my run I did as Jeff recommended and changed my interval time to 30 seconds run, 1 minute walk. At first that was nice, but it felt like I was going a lot slower. I kept this interval up for the first 4 miles. Then I changed it to my usual 30/30. I did that for miles 5 – 10 then stepped back down to 30/1:00 for the rest of the run. My average pace was about 13:30 per mile which again, is much slower than I am used to doing. However, I had a lot less pain during and after my run and I recovered much faster during the days after. I know Jeff is my coach and he’s been doing this for MANY years so he knows what will work for me. I have to trust that. Even though it means I will be out on my training runs for 4-6 hours, these runs will help me for my race day so I don’t get hurt.

During the week I do my cadence drills to pick up speed and turnover, and hill repeats to build up the other muscles that get ignored by doing flat runs. Even though I read magazines and books about running it really sunk in for me that each type of training run has a purpose and when you do them all as part of a plan it will make you a more efficient runner. I am maturing in my knowledge about running and hopefully that will help me to achieve my goals and one day achieve a goal of qualifying for Boston. That is a VERY hefty goal for slow little ole me, but it’s out there and hopefully one day it will happen.

Hill Repeats

March 7, 2014

I had always heard of them, but never did them. Now it was time to put on my big girl panties and start to do some “real running workouts”. I thought when you run, you just run. But I am learning that each run has a purpose. My purpose was to always get out there and get moving and have my time to myself. That’s all well and good, but if I want to improve my time or to improve my body, I have to do some other workouts as well. Cadence drills and hill repeats are on the plan for this week. I didn’t do the cadence drills yet, but I did do the hill repeats.

I didn’t hate them, I kind of liked them. But it took forever to fill 30 minutes of time with running up a hill and then walking down and then running back up that hill, then walk down again. Repeat until 30 minutes is up. The purpose of this is to strengthen other muscles that you don’t use as much when running on flat surfaces. I did feel it in my glutes and hip flexors and that is a good thing because those are areas that are very weak for me. I saw an article in Runners World recently and I have to go back to it and read it. Weak glutes and hips are a major cause for injuries which is something I have had to deal with in the past year.

So to help combat those issues, hill repeats are now going to be part of my running workout regime. It is also convenient because I can do it while my kids ride their bikes in the driveway and cheer me on as I run up and down the hill about 20 times!