The rain finally stopped, so I ran 13 miles…

We have had rain everyday this week.

On Friday, it was a complete wash out. I normally love running in the rain, but this was not the type of rain to go play in. This was strong winds, soaking heavy rain drops, and flood warning type of rain. So I skipped my run, and hit the gym pretty hard.

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The goal is to keep as much muscle as I can during this marathon training season. Women are normally fearful they will bulk up, but the truth is ladies, it is very hard for women to gain muscle and keep it. Especially when you run long distance. When running long distance, I am talking about marathon and ultra marathon, at certain points during your run, your body is forced to use your muscle as fuel, for energy. During this marathon training season, it has been impossible for me to gain muscle in my upper body at all, and I have lost a little bit, but mostly maintained, my previous gains.

As for my marathon training, today the rain finally stopped… so I went out and ran 13 plus miles. I now am very confident that I am where I need to be in my training. I know this because 13 miles feels as easy as 5. (I hope I don’t jinks myself for writing that last sentence.) But it is true. Today, I even included some serious hills, even one that I will run on race day – everything felt easy, everything felt good. The only downfall is that I am experiencing some blisters. I also am thankful that it was overcast and cooler. Weather really affects me, and plays a huge role how my run ends up being.

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This week coming up…

I’m going to continue weight lifting including circuit training and active rest periods in the mix. ¬†I am also going to be doing shorter runs, because I am tapering. I want to continue running hills though. Because just like circuit training and active rest periods, hills build endurance and speed. If I have time, I may also sneak in some HIIT on the treadmill.

Nutrition wise, I need to meal prep, meal prep, meal prep. Clean eating, organic plant based meals is key!

I also want to say, a big CONGRATS to all those who ran the Baltimore Half Marathon or Full Marathon today.

Also Good Luck¬†to all of those who are running the Chicago Marathon tomorrow! Above photos are motivation for you!! You’ll do great!! xx

© 2013 sweatdaily

Marathon Update: 20 plus miler

“Whatever song you have in your head had better be a good one. Whatever story you are telling yourself has better be a story about going on. There is no negativity. The reason most people quit has nothing to do with their body.” ~ Scott Jurek

I have realized that during this marathon training season, the times that I had not so good runs, weren’t really about my physical strength, but rather my mental weakness.

On Saturday, October 5th, I ran my final super long run, with the mind set that it is going to be a good run. I just knew it was going to be that way, I felt excited and eager to get out there.

My garmin recorded 20 miles, however I think I ran at least 21 or maybe even 22. The reason I say this is because while looping around the Jefferson I looked down at my watch, and it had been stopped.

Anyway, whatever, 20, 21, 22, its all the same. They are all in the 20s and so is 26.2. What I mean by this, is at this point in your run, you pretty much are either hitting the wall, or in the zone. The zone is where you want to be. It is when you are preforming at your peak ability. This is why we run, as runners – this is what we are all chasing.

On this 20 plus miler, I must have been in the zone… because during this run I didn’t desperately want it to end like I do sometimes when I feel bored or hungry. After I finished this run, even though my legs were jello and in pain, I could only describe myself as good, happy, excited even.

This is how it all went down…

Because of the Government Shutdown, the running trails that I normally run on were closed. I did see people sneak on the trails, but I decided to avoid them. This took me out of my comfort zone and forced me to find a new and exciting route.

The night before I decided to use the Map my Run app to figure out a way to fit 20 plus miles in from my house to the National Mall. I live right on the other side of the Potomac… being so closed to DC, made me concerned I wouldn’t have enough miles, and my run would end just short of 20.

Another dilemma, the October Heat Wave. Because it would be 90 degrees by noon, this forced me to get out of bed bright and early. I struggle in the heat. In my early 20s, I use to be able to do runs on code red days without eating breakfast, but now in my late 20s, that just sounds like torture.

So I crawled out of bed, grabbed my iPod, Garmin, Camelbak, and I headed out the front door.

THE ROUTE:

  • I ran from South Glebe to North Glebe.
  • Then I made a right down North Quincy.
  • Made the next right down Wilson.
  • I passed North Side Social heading toward Clarendon.
  • Ran through Clarendon down to Court House.
  • I passed Court House, running down to Rosslyn.
  • Made a left at the bottom of the hill, ran straight over The Key Bridge.
  • At the end of the bridge I made a right on M street.
  • Ran through George Town on M until I hit Wisconsin.
  • Made my next right on Wisconsin and ran down to the George Town Waterfront.
  • Made a left and ran passed the Waterfront.
  • Ran passed the Kennedy Center towards Memorial Bridge.
  • Right before the Bridge I crossed the street to hit the National Mall.
  • I made a right and headed to 14th Street.
  • On 14th Street I headed towards the Jefferson and then jumped on the 14th Street bridge.
  • I ran across the bridge (South) towards VA.
  • At the end of the bridge I turned around and ran it again back towards DC. (North)
  • Then I ran the Tidal Basin.
  • I passed the WWII memorial.
  • I passed the reflection pool.
  • I passed the Lincoln.
  • I headed over the Memorial Bridge.
  • I made a right and ran through Arlington Cemetery.
  • I ran up to the Iwo Jima memorial.
  • I ran down through Rosslyn.
  • Then I ran up hill.
  • ¬†I ran up Wilson.
  • Passed Rosslyn.
  • Passed Court House.
  • Passed Clarendon.
  • The hill finally ended.
  • I made a left on S. Quincy.
  • I made a left on North Glebe.
  • I finally arrived back at South Glebe.
  • 20 plus miles in 3:30ish.¬†
The Jefferson!

The Jefferson!

The Lincoln, Reflection Pool, WWII memorial.

The Lincoln, Reflection Pool, WWII memorial.

This run was really fun because it was a new route. I also hit up a lot of the monuments and memorials that I normally see from the other side of the potomac.

After I stopped my Garmin. I walked a half mile back to my house. It felt good to walk, even though it was up hill. I live in a very hilly neighborhood. But walking after a long run is very important.

When I got home, I chugged a bottle of water. Although, I drank plenty of water while I was running, it is very important to stay hydrated in order to avoid lactic acid build up in your legs, which later causes soreness.

Then I took a shower. After long runs I always put my shower on as cold as I can. Cold ice water is good for the muscles and helps reduce inflammation. Oh wow, this felt truly amazing.

GAME PLAN: 

This long run was bitter sweet. The reason why is because it was my last super long run before the marathon, which means my marathon training is coming to an end. However, I also felt excited because now my super long run is over and the marathon is right around the corner. ¬†Yesterday, marked 20 more training days, which means taper time – it’s all down hill from here on out. Woohoo!!

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So for the next 20 days, I am going to be doing short faster runs. I will also include hill work in most of my runs. Because my runs will be shorter, I am going to put a more intense focus on weight lifting, doing active rest periods, and circuit training to build endurance.

According to my training plan this weekend my long run will be 12, and the weekend after that my long run will be 8 – if you even want to call those long runs…

I will keep my training and nutritional goals on point. It’s grind time!!

© 2013 sweatdaily

 

Salsa Verde: a vegan recipe by an Ultra runner.

“That’s when I heard part of the secret. What we eat is a matter of life and death. Food is who we are.” ¬† ¬† ¬† ¬†~ Scott Jurek : Eat and Run.

With all the running I have been doing, I have been busy trying to update you on that, and in the mean time have neglected posting any recipes. So here is one for you because Food is who we are…

Salsa Verde means Green Sauce.

Several countries have its own variation of it. The Italian version is made from capers and anchovies. The German version is made from hard boiled eggs. The version from Argentina is used with roasted meats. But the Mexican version is by  far my favorite and it is most likely the version you are most familiar with. Mexican Salsa Verde is made from the oh so delicious tomatillo, and is normally eaten with tortilla chips or you can find this sauce smothering your tacos at your favorite local Mexican restaurant.

One thing I want to make clear is that Salsa Verde is one of the easiest things to make, so stop buying Salsa from a jar! When you buy salsa from a jar, you don’t know what is truly in it. You can make your own Salsa, and customize it to your own taste buds, buying organic local ingredients. The best part is how FRESH your salsa will be. Tip: you can refrigerate your salsa for up to five days, or make extra, and freeze it, so you always have some on hand. (It can last in the freezer for several months.

Okay, so now that you know what Salsa Verde is, and about it’s background lets begin making it.

INGREDIENTS:

  • oil, I used olive oil, but you can use coconut or whatever you have on hand.
  • 12 medium tomatillos
  • 3 garlic cloves, unpeeled
  • 1 small white onion, peeled and quartered
  • 1-2 jalapeno peppers (optional) depends on how much spice you want. Hot (2), Medium (1), Mild (0)
  • 1 poblano pepper
  • 2 sprigs fresh cilantro
  • 1 teaspoon sea salt

DIRECTIONS

  1. Preheat oven to 425 degrees F.
  2. Oil baking pan.
  3. Place tomatillos, garlic, onion, peppers flat in oiled baking pan. Cover with foil.
  4. Roast for 40 min. until veggies are soft and golden browns.
  5. Remove veggies from oven, peel roasted garlic.
  6. Place all veggies in food processor or blender, along with sea salt and cilantro.
  7. Blend until smooth.
  8. Serve. Enjoy.

Tip: Try this sauce warm on a sandwich, as a healthy alternative to mayo. Try this sauce chilled with tortilla chips.

Do you like Salsa Verde? What is your favorite healthy alternative to mayo?

© 2013 sweatdaily

Marathon Update: Yoga & Long Run.

“But the longer and further I ran, the more I realized that what I was often chasing was a state of mind- a place where worries that seemed monumental melted away, where the beauty and timelessness of the universe, of the present moment, came into sharp focus.” ~ Scott Jurek

People often ask me why…

Why do I run?

Why do I lift?

Why do I enjoy hot yoga?

No one explains it better, then Scott Jurek… so if you haven’t already, read the quote above, because that is the answer to the Why.

This week has been a really strong workout week for me.

I ran a short four mile run on Sunday night after I got off work. This run really kicked off my week in a positive way. It felt really rejuvenating. I didn’t look at my watch. I just ran. I ran some down hills and ran some up hills. I ran fast, and worked up a good sweat, even though the night was breezy. I’ve realized how much I have missed these quick mindless runs, and have wished I had included more of them during my marathon training. So for this last month of my training, I am definitely going to do more of these. They get my fast twitch muscles moving, and they free my mind from trying to keep a slower more consistent pace.

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No complaining here! It was gorgeous outside! My favorite kind of running is the kind in the fall when you can wear running shorts and a long sleeve shirt!!

 

On monday, I didn’t run, I lifted. I love lifting and it has been really hard to fit in both marathon training and lifting. I am trying to keep as much muscle mass as I can, because the stronger I am the better I run. So far I feel strong, and injury free, but it is a struggle with all the running to keep the muscles. At this point, I am just maintaining, but once I complete the marathon I will be back in the gym, hitting the weights hard. Can’t wait!! ūüėČ

On tuesday, I was hungry. As an athlete nutrition plays a huge role. You have to fuel your body in order to perform at your best. The week before, I didn’t meal prep and found myself desperate, at times even with hunger pains. So I went to MOM’s Organic Market and stocked my fridge full.

On wednesday, I completed an easy 5 miler.

DC

DC3

On thursday, I completed an easy 8 miler. I ran three miles on the trail and then took a loop around the monuments. It was gorgeous.

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On Friday, I did an easy 4.5 miler, and then completed a hot yoga class, with my sister, E. We tried a new studio, called Mind the Mat.

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I had been wanting to try this studio for a while now. I am just so stuck in my ways and end up going to Bikram always. I have been practicing Bikram yoga for 5 years. Out of those 5 years, this was my second time trying a different type of yoga. I am going to write a full review about it this week so stay tuned.

Today, Saturday, long run day! I have been pretty bored doing the same trail over and over again. Today, however, I abandoned the trail and ran 13 miles through the city. My sister, E, came with me. This is the first run during marathon training that I have actually run with someone. It was way better than running solo. We ran tons of good hills, we even ran through the zoo.

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We ended up lost over near the Tenleytown PR at Partners. I couldn’t believe I was that far away from my car.¬†The only negative thing about city running is the constant stopping because of street lights, and all the people on the sidewalks. Overall, it was a great run! I am happy to say that 13 mile runs now feel easy.

Next week is my 21 miler, which I might make into a 22 or 24, we will see how I feel. I’m ready to push past my limits. I’m pumped to practice one last super long run. Then it is all tapering from there.

Do you prefer running in the city or on the trails?

© 2013 sweatdaily

Marathon Training Update: Walk breaks during long runs… Beneficial or Not?

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Yesterday, I did my 20 miler which I ended short at 18 miles.

My mental strategy was to break this 20 miler into 4 five milers. I was going to sip water every 2 miles, and take water and sports beans every 5 miles.

This is how it all went down…

I stuck with the plan and took my first sips of water at mile 2. At mile 5, I was feeling so good I skipped the water and beans until mile 6. At mile 9, I was still feeling good, but came to the end of the trail so had to turn around.

Mile 10 felt good…

Mile 11 felt good…

Mile 12 felt good…

Hitting the Wall

At mile 13, I mentally lost it… I felt really dehydrated. My mouth was sooo dry. I didn’t put ice in my camel back so my water went warm. No matter how many sips of water I took, my mouth still¬†stayed dry. My stomach also started to feel bad, which is another sign of dehydration.

Walking during Marathon Training

I remember reading in my training plan, that it is okay to walk if you need to, and sometimes walking is beneficial. This is training, practice for the real deal. It is about getting the miles in. So I decided to walk a little to see if that would help. I have decided that walking is not a good idea for me because once I started walking it was hard to start running again. I really needed that second wind. I really needed that runner’s high, that you only get from keeping a consistent running rhythm. But walking took away the chance to be consistent, get a second wind, and runner’s high.

So now I know that walking doesn’t work for me… No walk breaks during the marathon unless I’m at a water station. By walking I also realized that physically, my lung capacity is good, but what felt tired were my feet. I find that very interesting!!! Maybe my Newton shoes work great for me at the half marathon distance, but I need something more for the full marathon distance. However, because I have been training in them all this time, I’m not going to switch now. I mainly have a few blisters on my left foot. I’ve also noticed my recovery time in between long runs is longer.

I am not the type to get disappointed when a long run goes bad. Bad long runs are great leaning experiences. And I am excited I have another 18 miler under my belt.

What I have Learned

1) Eat before I hit the trail… Something I forgot to mention was that I didn’t eat much before going out there. This caused lack of energy and stomach pain. I usually eat a bagel with peanut butter. A good combo of carbs and protein normally always works well. What doesn’t work well, is any type of Cliff bar or energy bars, these have too much fiber which causes really bad stomach problems.

2) I didn’t refuel properly. Water was warm, not enough sports beans consumed. This caused dehydration, which caused dry mouth and stomach pain.

3) Started walking and couldn’t comfortably start running again. This made me loose my running rhythm and I never got my second wind, never got my runner’s high in my second half of my long run. I hit the wall and could not recover.

4) I love my Newton shoes but maybe they are best for half marathons and not full marathons. My feet at hurting after 15 miles and my recovery time has become longer. However, my feet hurting is mainly blisters on my lift foot, which is minor, so I still am planning on continuing my training in them and they will be my marathon race shoes too.

5) Bad music. I desperately need to find some better songs for my running play list. My music is really old, and it bores me. I need music when training by totally solo. My music saves me, and helps me push through during those last miles.

Game Plan

I have 4-5 more weeks to prepare for MCM. I am going to really focus these last few weeks. This is what I need to do…

  • I need to make sure I fit in all of my weekly runs. Shorter runs are just as important then long runs. Running shorter faster runs feel amazing. I ran a really speedy 4 miler tonight. It felt amazing.
  • I need to squeeze in those weight lifting sessions. The stronger I am, the better I run.
  • I need to make sure I am eating properly in order to refuel and have the energy I need. I need to meal prep so I have food on hand, and I don’t resort to eating unhealthy, because I am desperate.
  • I need to drink more water. Hydration is key.

Hopefully, practice makes perfect…

Questions for You…

  1. Anyone have any other marathon training tips?
  2. Do you think walking during long runs is beneficial? It didn’t work for me… does it work for you?
  3. What is on your running playlist?

© 2013 sweatdaily

 

Back in the Gym… and running my 18 miler!

Hey Lovelies…

I’m ready for fall… so ready!

While I was laying on the beach in Martha’s Vineyard, the sun was kissing my skin, and I knew I was going to miss it. Laying on the beach felt so good, that I became sad summer was coming to an end. But this week, mid September, a heat wave snuck up on us in the DC area – it is humid and 90. Now I am ready. No more heat. Let fall come soon, delivering us crisp cool air.

MARATHON TRAINING: 

20130913-120840.jpgWhen it comes to Marathon training, I ran my 18 miler last friday. I was blessed with 70 degree weather and was able to run my 18 miler in right under 3 hours! I am very pleased with that timing. Overall felt really good.

STRENGTH TRAINING: 

The only thing is that for the last two weeks I have not been able to get to the gym. For one whole week I was at Martha’s Vineyard running around the island. I was able to lift one time while I was there, but had limited equipment. At one point, I used a picnic table bench to do incline push ups.

It is always hard for me to get back to my regular routine when coming home from vacation. The day after I got home I ran a 12.5 mile long run. For the rest of the week I did my marathon training runs, but having an overwhelming work week, made it impossible to squeeze in some strength training.

All of this running, and two weeks off of disciplined strength training has caused me to loose some muscle, mainly in my upper body. No one else has really noticed because it is only a small amount of loss, but I have noticed.20130913-122142.jpg

It is funny how quickly you can loose muscle definition. However, it is also interesting with the right strength training/ nutrition and supplement plan, how quick you can see gains. 

Also, in phase 1 of the Livefit trainer, Jamie Eason wants you to totally eliminate cardio/running from your workout routine. She claims that cardio/running leans you out and eats away at your muscles.  Phase 1 is a muscle building phase, not a fat burning phase.  I now totally get what she is saying. From my own experiences, after omitting strength training for two full weeks and only running, I have some slight muscle loss.

Back to the Gym:

Because of the heat wave this week, I decided not to torture myself. I am on a taper week for my marathon training. So instead of running in the blistering heat, I decided to hit the gym for some weight lifting sessions. I went all out. I went hard core. It felt good. My body is sore, but it is a good sore.

Another awesome thing, is that my running/workout buddy, L, is pregnant! So she will not be running the Marathon with me, however, after 3 months of not working out together she is back!!! WooHOO!! She is now weight lifting right by my side, and doing some mild cardio. It is fun to have a buddy with me again at the gym. She is going to be one fit strong mom.

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L, was feeling tired, and needed to find her energy again. After coming home from my Martha’s Vineyard vacation I was well rested, but, as the week went on, I woke up really tired too. My weekend was super busy, with wedding hair, art festivals, meal prepping, and my 18 miler, so starting this week at the salon was tiring. However, hitting the gym and doing some serious strength training actually made my endorphins kick in, and I became alive again.

I also ordered a new protein powder! I can’t wait to try it. I’ll write a review on it tomorrow.

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Questions for You…

  1. What protein powder do you like?
  2. Do how is your marathon training going?
  3. Have you struggled with fitting other forms of exercising during your marathon training?

© 2013 sweatdaily

 

Running on Martha’s Vineyard

So now that you all have heard my exciting news– that happened on Martha’s Vineyard. It is time to reveal to you some of my favorite places to run on the Island.

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East Chop, located in Oak Bluff, is by far one of my favorite places to run. It is about a four mile run, two miles down hill, turn around, two miles up hill.
However, you can make your run as long or short as you want.

On this vacation I ran East Chop a couple times. I did a 10k by adding an extra two miles easily. After running down East Chop I made a right heading towards Vineyard Haven, then turned around after I ran the bridge. During this run, I felt amazing. It is crazy what a difference cooler weather can be.

Now the reason why I love running East Chop is because the scenery is breath taking. You get the opportunity to run right along the water. You are so close to the ocean that you can hear waves crashing. Most days there is an ocean breeze.

Also the beach houses along East Chop are beautiful and full of character. Although, there is also the famous East Chop light house, which gets attention from tourists, this running route is never too crowded. You won’t feel alone, because you most likely will see a few other runners.

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Another awesome place to run is the Oak Bluff harbor to Edgartown. Let’s explain. I ran this a couple times. There is a sidewalk that runs along the beach with spectacular views of the water and boats coming in. The harbor leads you to a bike path that takes you to Edgartown. On your way to Edgartown you will pass Jaws Bridge. Jaws Bridge is a fun place to pass because it is the famous bridge people jump off into the water. At this point it has been four miles and a great place to turn around, if you are trying to fit in a nice 8 miler in. The last time I ran this the sky was overcast, on the way back the sun came out. I remember running the last couple miles fast to get home in time to hit the beach.

So if you are looking for fun places to run on Martha’s Vineyard make sure you check out these routes. And while you are at it, jump off the Jaws Bridge!!

Where is your all time favorite place to run?¬†Have you run on Martha’s Vineyard?

© 2013 sweatdaily

Good Reads, Good Runs, Good Writes in Martha’s Vineyard

“One Element of what you will learn later is how important and powerful a role visualization plays in performance. The mind follows the body and, in turn, performance follows the mind.”- Eric Orton/

So I have arrived in Martha’s Vineyard!

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I am planning on running and blogging everyday I am here! I also just started a new book.

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And although I will be updating you on this book I still will be quoting Scott Jurek’s, Eat and Run! ‚̧ He’s my favorite.

Marathon Training Update: Long runs.

“We focus on something external to motivate us, but we need to remember that it’s the process of reaching for the prize, not the prize itself- that can bring us peace and joy.”- Scott Jurek

I believe in the words above.

Because of this, it is hard for me to understand people who, hardly train for races, or hate the training process.

Don’t get me wrong, I love running the race. But I also love having a disciplined training plan to keep me on track. For me, one of the reasons I sign up for a race, is to set a goal, that I need to train for. ¬†My training runs, which are sometimes extremely difficult, brings me peace and joy.

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The picture above is after I had finished my midweek 7 miler. It was fast and easy. As you can see, the sun was shining and my hair was blowing in the wind. Although, the beginning of the summer was hot and humid, which slowed me down and made me very discouraged, now the weather has cooled down significantly. I love running on beautiful days. Good weather is motivation enough to lace up my running shoes.
20130819-165339.jpgLONG RUN: Saturday, 8/17/13

Through out my marathon training, I have been doing my long runs on Friday mornings. I don’t work Friday or Saturday, so by doing my long run on Friday, I am able to get it done and have the rest of my weekend free.

However, last weekend, I did my long run on Saturday morning and I liked it 1 million times better. The trails around my house always have traffic, but on Friday, it is much less crowded. Actually, sometimes I feel very lonely out there – it is so quiet. ¬†On Saturday, I didn’t feel alone. Instead, I was surrounded with tons of other runners, running groups, walkers, cyclists. It felt good to be running among other runners that were obviously training for marathons, and in it for the long run, just like me. On Friday, I feel lonely, bored, and really rely on my upbeat music. But on Saturday, I use the other runners on the trail to keep me motivated. The energy is electrifying. My pace was right on target.

Again I was blessed with gorgeous weather, and had an amazing 15 miler. 

1184784_10101290079612166_1249870050_n-1Today, Friday, 8/23/13

Because I am heading up north tomorrow morning, I decided to squeeze my long run in today. I am on a taper week so my long run was 13 miles. I am happy to say, 13 miles felt pretty comfortable, even in the rain. In the above picture, I tried to capture how wet it was – you can see rain drops on my shoulders.

It started sprinkling three miles into my run. It started pouring at the 6 mile mark. Because of the rain, this Friday, the trail was even more empty than usual, however there were still a few other runners out there – we smiled when we passed each other.

Minus the blister on my toe, because my socks got soaked. I am pretty happy with this run. My pace was right on target, and I was blessed again with cooler weather.

Questions for You..

  1. How is your marathon training going?
  2. Do you enjoy training?
  3. Do you like long runs?

© 2013 sweatdaily

 

Transformation Tuesday! Lets talk about progress and balance.

It is running season…

Which means, most runners are training for some sort of fall race, from 5K to 26.2, whichever distance it may be, us runners are out there running.

And although, running is our main priority right now, our focus… some of us runners start to worry…

I want to weight lift, but I need to run…

I want to do yoga, but I should run…

I want to ride my bike, but I gotta get out there and run…

Recently, I have been receiving tons of e-mails regarding how to balance a disciplined running plan and fit in weight lifting, yoga, etc.

Well let me tell you this…

Cross training is important.

Strength training is important.

Yoga/ stretching is important. 

I started running 6 years ago. I became so passionate about running that all I did was run. During the colder winter months after my fall marathon I picked up Bikram yoga. I loved it and became a regular, but still I ran.

When I trained for my first marathon, I followed my training plan religiously – I never missed a run. When I trained for my 2nd marathon, I did exactly the same thing, sometimes I even ran on the day that called for cross training.

However, after spending 9 months in 2012, running in a natural running shoe (newton), focussing on running form, in February 2013, I started weight lifting. I wanted to get stronger to improve my running, and I did. I got stronger, I improved my running. It was shocking I was running a little less, but I was running better than ever.

I am now running faster and further. The combination of being stronger and running with a more efficient stride/form, allows me to run faster, further, with less effort.

My point is you do not have to run every day to be a great runner. Running everyday, could actually make your running suffer, from burn out or injury. It is so important to incorporate strength training, cross training, and stretching in the mix. The stronger you are the less injury prone you will be, and the more your running will improve.

So to answer the question … How do you balance a disciplined running plan and strength training, cross training, stretching. How do you do it all?

It depends on your fitness level, comfort level.

Rookie: If this is your first race (first full marathon, first half marathon, etc.) follow your running training plan. Focus on your running. Stretch after your runs. Rest on your rest days. Cross train once a week. Strength train once a week.

Veteran: If this is your second, third, tenth, time racing this distance, then it is okay to use your training plan as a guideline. At this point, you can tweak and customize you plan. This marathon training season, I have been lifting weights on days when I run short and easy. I always do leg day early in the week after my long run has already been completed.

I also advise taking tons of photos to record your journey as an athlete. This way you can keep track of your progress visually.  Take advantage of photography. We have cameras on our phones, and we are lucky we have technology at our fingertips.

With that being said…

Because it is tuesday, I thought it would be the perfect time to honor Transformation Tuesday. So I am posting some progress pics, in hopes to inspire and motivate.

image-1The above photo was taken in March 2013. The bottom photo was taken in August 2013.

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Arms are seeing some major gains! This photo was taken in August 2013.

Anyway I hope these photos inspire and prove to you that you can balance both training plans. And that in the end being stronger is just going to enhance your overall fitness level.

Questions for You…

  1. How do you balance your training plans?
  2. Do you sometimes do two-a-days?

© 2013 sweatdaily