Tips on how to keep your New Year’s Resolution!

January 6, 2014

Happy New Year!

What is 2014 going to be like for you?

You can’t control everything that happens to you in 2014, but what you do have control over is which goals you choose to set and how you plan on reaching them.

Most people hate New Year’s Resolutions. Most people think they are pointless, and never set them. I guess, I’m not like most people, because I love them. I always set them, and I make a great effort to stick to them.

And although, I make a resolution for the year, I also always have other goals I am trying to reach. After reaching my current goals, I then set new ones.

However, not everyone is constantly making goals, and for some, they dread it. Others set a New Year resolution and by February forget their resolution ever existed.

So here are some fun tips to get you setting a New Year resolution and sticking to it.

Be specific, and well detailed.
Have a game plan.
Be inspired and find support.

The two most common resolutions are…

1) Diet and loose weight.

If this is your new year resolution, the odds are you are going to fail. Why? Because there is no game plan. A couple years ago, my resolution was, “I’m going to eat one unique, exotic, interesting food a week.” This resolution being more specific was totally doable. It got me out of my rut of always throwing the same food into my grocery cart. It also got me exploring health food stores, such as MOM’s Organic Market and Whole Foods. I would literally grab one item I knew nothing about, and throw it into my cart. I would go home research it, learning how to prepare it, and what it went well with. This one small resolution changed my life. I began exploring new food options. I discovered a passion for cooking. I started meal prepping. And with out even realizing it at first, I began to eat healthier and loose body fat.

So this year, instead of focusing on dieting, and counting calories, try focusing on living a healthy lifestyle. Focus on making healthier food choices. This may not be as easy as it seems, because the sad truth is that many people are confused and simply do not know what is healthy. If you fall in this category it is not your fault. Advertisements play so many sneaky tricks on us by calling products fat free, low fat, diet, when the truth is these products are really overly processed, full of sugar and chemicals. Even fat free milk, which sounds healthy, is actually processed. They suck out the fat and replace it with chemicals and 12 grams of added sugar per cup. The average woman should only get an average of 25-30 grams of added sugar a day.

So start to educate yourself… This is important!

It’s time to…

Read labels and avoid chemicals.
Promise yourself that you will choose organic, cold-pressed, raw, unrefined, unprocessed foods.
Eliminate added sugars.
Meal prep.
Cook your own food.
Have fun by researching and trying new foods and recipes.
Become a foodie, and choose high quality foods.
Really make an effort to learn about exactly what you are putting in to your body.
Download apps, get the tools, you need to succeed.

This may be a time commitment and a financial investment, but it is worth it in the long run. You deserve this!

Once you have truly learned about selecting a healthy food choice, and your get on a regular routine of living a healthy lifestyle, it is then that you can take it up a notch. It is then that you can count macros and carb cycle. There are a lot of apps that can help you learn a healthy food choice, and later log your food. My favorite is My Fitness Pal.

2) I’m going to work out more… is another common resolution.

If this is your New Year resolution be prepared to fail. Why? Again there is no game plan. Instead, choose a plan. There are tons of free weightlifting plans on bodybuilding.com.

Weight lifting

In 2013, I decided, along side of my running I was going to incorporate weight lifting, into the mix. I had been running everyday, but wanted to improve my speed, and prevent injury – so it was time to get strong. When training for a full or half marathon I always had been successful while following a disciplined training plan. Because of this, I knew I needed one when it came to weight lifting. That being said, I saw amazing results in the weight room because I followed the Livefit Trainer, by Jamie Eason.

Honestly, the Livefit trainer changed my life. I have never seen such amazing results in my body, and the best part is my running has significantly improved.

“Change your mind set. Stop focusing on getting skinny! Instead focus on getting strong. If you focus on getting strong, the fat will melt right off.”

One way I found success was to record everything. When you write down how heavy you are lifting, next time you lift heavier you will feel more accomplished, by setting a new PR. Also when you record everything, you will be amazed how much you are actually doing. One leg day, after counting all of my reps and sets, I discovered I did 180 squats that day. Pretty amazing!

Running

Maybe you don’t belong to a gym… maybe you would rather choose to run as your source of exercise. Well you are asking the right person, because I am a runner. Running is my thing.

Again you need a game plan and a detailed goal.

Start Racing…

I love racing, so this New Year I would suggest signing up for a race. By signing up for a race, you will have a specific date you must physically be ready to run by. In the summer, in the DC area, there is a 5K every friday in Crystal City. So if you are choosing to run shorter distances such as a 5K, consider signing up for several. Maybe your goal will to be to race once a month.

If you are choosing a longer distance, such as half marathon or full, allow at least 16 weeks for training. There are tons of online training plans. My favorite running plans are written by Hal Higdon. I have trained for all of my full marathons, by using his plans, and I found success.

Log your miles…

Another option is to set a milage goal, for example, maybe you want to run 20 miles a week, or 100 miles a month. (These are all very doable goals.) Maybe you want to do a 30 day consecutive running challenge, where you run at least a mile a day everyday for 30 days.

There are several online running logs, you can use to keep track of your miles. Because I have a Garmin, I use the Garmin Connect center. But if you do not have a Garmin, you can use a free log on runnersworld.com. Another option is Daily Mile. There are also many apps to record your miles, such as, Run Keeper or Map my Run.

Stay Inspired beyond social media…

Although social media sites, such as Instagram, Tumblr and Facebook can be very helpful and inspiring. There are times when you find an inspiring article in a magazine that you want to tear out and keep. In this case, I find it very helpful to create a story board, or inspiration board/wall. This is simply a physical spot on a wall, or a cork board that you can pin inspiration and notes too. This helps you stay organized. Another option is to join Pinterest, the online option for a pin board.

Also if you keep a day planner, don’t forget to write down your daily workouts, and good eats.

To find support…

The people who see the best results in most cases have a workout partner, or a running buddy. Sometimes it is hard to find someone with the same schedule as you. (I have struggled with this.) So in order to find support there is a ton of online fitness community you can join. My favorite is What’s Beautiful by Under Armour. What’s beautiful is free, and by joining you are able to learn new things, be inspired by others, participate in challenges, and get never-ending support.

Instagram is another form of social media, that can make a huge difference in keeping you motivated. People think Instagram is just a personal photo sharing app, but the truth is Instagram has much more to offer.

Instagram is an information source. You can search hashtags that lead you to, personal trainers, running coaches, small businesses, professional athletes, athletes trying to inspire, chefs, nutritionist, foodies, etc.

You can learn new yoga poses, new recipes, new workouts, new equipment, new gear, and so much more. You can follow people who inspire you. You can follow companies. The information and knowledge you can find, is at your fingertips. It comes quickly and is never-ending. You can also hashtag your personal photos, which your followers and others might like or comment on – this support alone may be just the motivation you need.

Another fun thing about Instagram is you can easily join a challenge. There are tons of challenges going on and all you need to do is use the challenge hash tag. There is also daily hash tags, such as #transfomationtuesday used on tuesday or #flexfriday used on friday.

If an online fitness community isn’t enough, try joining a Crossfit gym, yoga studio, running club/group, or local gym.

So there you have it. These are my top tips on how to be successful when it comes to nutritional and fitness goals this new year.

Questions for you…

What’s your New Year Resolution?
What tips do you have to stick to a resolution?
How do you stay inspired?

Articles you may be interested in.

A reflection on 2013 in photos…

January 1, 2014

2013 was a very special year for me. I ran a lot of miles. I found a new passion for weight lifting. I cooked a lot of food. I spent the spring in my veggie garden. I hit the slopes in the winter. I traveled to some pretty amazing places. I read some awesome books.

These are some of my top highlights, saving the best for last.

I started 2013 off running…

Of course, doing my traditional New Years Eve night run and New Years Day morning run – striking a yoga pose in between.

I am a runner, so of course I spent the rest of the year running…

On my runs, I captured some breath taking views…

January, February, and March is what I call my running off season, because I am not following a disciplined training plan. This time off from training for races gives me the opportunity to focus on other forms of exercise and nutrition. In 2013, I spent this time getting very serious about weight lifting. I did the Livefit trainer, which I still basically follow. I learned about clean eating, supplements such as BCAAS. I learned about supersets, active rest periods, circuit training, lifting heavy, and HIIT. I also bought a heart rate monitor that took my training to the next level. All of this helped made me a faster stronger runner.

In February, I hit the slopes.

April was a busy fun month for me.

I ran the Cherry Blossom 10 miler finishing in 1:24:33.

I ran the Parkway Classic 10 miler finishing in 1:24:16.

I ran the Nike Women’s Half Marathon, finishing in 1:57:03.

The weekend of April that I didn’t run a race was the weekend of the Boston Marathon. The tragedy that happened there touched me, the running community, and the world. Boston Strong always and forever.

In 2013, I traveled.

I went to Miami for the first time.

I went to Vegas for the first time.

I went to Martha’s Vineyard.

I joined the Under Armour What’s Beautiful community, which inspired me, everyday. What I love most was all the yoga challenges.

In July, I started training for the Marine Corps Marathon. It was intense, but I loved it.

On October 27th, 2013, I ran the Marine Corps Marathon finishing at 4:19:26 – new PR . This was by far my favorite race of the year!

Although, running my marathon comes in a close second nothing can top what happened on August 29th, in Martha’s Vineyard.

I got engaged.

Looking back on 2013 makes me smile. It was a fabulous year in which I challenged myself physically, emotionally, and mentally. However, thinking of all of the amazing things planned for 2014 makes me smile even bigger. I am excited to start this year, the next chapter.

Thank you for all your love and support.

Bring on 2014!

I donated my Running Shoes this Holiday…

December 30, 2013

There are many people who make donations to their favorite charity, during the Holiday season.

When I was asked what I wanted for Christmas, I realized there is not much that I want or need. It made me feel really fortunate. I am so thankful for this- I am one lucky lady. Because of this I felt a deep desire to help someone in need. So this year, I decided I wanted to donate, and because I am a runner, there is nothing better to give, then my retired running shoes. So I donated them to a company I love supporting, Kind Runner.

I am a runner who has a shoe rotation.

I am a runner who retires her shoes on average around every 400 miles.

This means I end up with a huge pile of retired running shoes.

So to avoid looking like a shoe hoarder, I now donate my retired running shoes to Kind Runner.

It is really simple.

Purchase your next pair of running shoes from Kind Runner.
You will receive your new running shoes in a box with proper postage and address.
Remove your new shoes from the box and put your old shoes in.
Ship it out for free with UPS.
Once Kind Runner receives your donation they will e-mail you.
Make sure you set up your account with Kind Runner so they can give you kind runner rewards.
Every pair of shoes you donate you will receive kind runner rewards which can be used towards your next purchase.

Always remember to be kind! Happy Running!

Questions for you…

Do you donate your retired running shoes?
Which charity do you donate to, during the holidays?

The best Christmas present a Runner could ask for…

December 29, 2013

Tis’ the Season

This year’s holiday season was non stop. It actually was the busiest holiday season I have ever had at the salon. Busy is good, but it is also exhausting, and stressful.

Christmas Eve

So when I got to leave the salon early on Christmas Eve, I decided to hit the trail hard. Snow flurries were among the wind blowing, but it was sunny, and I made it just in time to get a good run in before the sunset. I love running at this time. You see a ton of wild life on the water, and this time the sky turned pink- so bright it matched my jacket.

My family never does anything on Christmas Eve, so we ended up all at my mom’s and ordered Chinese. Honestly, there are no good Chinese Restaurants in the DC area, so we ended up ordering from Charlie Changs. I haven’t eaten Chinese in over a year. It was a true test to my taste buds. Once you start eating clean and eliminating added sugar your taste buds totally change. This food tasted way to sweet,and processed- like a TV dinner. YUCK! If you are from DC and know of a good Chinese Restaurant clue me in please…

My Tree

This year was the first time that I cut down my own tree. I went once with my family as a kid, but my fiance and his parents have been cutting down their tree for the last couple years so this year I joined them.

I asked the farm if they had Douglas Firs. They didn’t, but they had other types of Firs, that looked similar. It was a fun outing, and really awesome having a fresh cut tree.
Because work was so busy, it took a whole week to decorate. But it finally got done. It is so relaxing to sit next to a beautiful lit tree. The tree part is one of my favorite things about the Christmas holiday. I also love Christmas Cards!

The Best present a Runner could ask for…

Of course a lot of the stress about this Holiday is finding the perfect gift. And for some reason my family says I am the hardest one to shop for. Honestly, I think the receiving presents thing is getting a little bit old. It’s much more fun when you have children around who get excited about Santa. However, because we have no children in my family, it is just adults exchanging presents, which feels a little weird since we are all lucky that we are able to buy our own things. This is why it becomes even harder, to find that fun creative thoughtful gift. I made my Runner’s Wish List, and never thought or heard of this wonderful idea my little sister came up with…

This is a jar of pink, blue, and green pieces of paper rolled up into scrolls.

PINK

When I am in need of a new song to add to my running mix on my iPod I choose pink, unravel it and there will be a song title and artist. This is perfect because I am always desperate for new music.

BLUE

If I am lacking motivation, I choose blue. I unravel blue and a motivational quote will be there to help me get my booty moving.

GREEN

If I am sore from miles and miles of running, I can choose a green scroll which will teach a yoga pose or stretch. The jar also had socks, and headbands in there as well.

This is a home made thoughtful gift and I love it! So creative. My favorite part is the phrase on the front, “Its a runners world, because 26.2 is my lucky number.” This gift is definitely making my Runner’s Wish List next year.

Christmas Morning Running…

So after breakfast and gift exchange, my sister and I went for a quick 5K loop. It was a great neighborhood run- towards the end of the run, I realized how peaceful it was outside. It was also nice to check out all the houses decorated for Christmas.

Another Exciting Gift…

Pacers is the local running store in the DC area. They posted on facebook a status wanting to hear what kind of milage everyone was running for Christmas Eve and Christmas Day. Whoever had the best mileage won a race entry for February or March. Guess what… I WON!!

I am so excited! I never win anything! Can’t wait to run a St. Patty’s day race. Thank You, Pacers!!!

Now that Christmas is over, I am feeling much more relaxed, and very excited about the New Year! New Years is my favorite! I can’t wait to share with you my highlights for 2013, and my new goals for 2014. So stay tuned…

Questions for You…

Are the holidays busy, stressful, and overwhelming for you?
What cool running presents did you receive?
Have you ever won a free race entry?
Do you enjoy New Years?

I want to say a special thank you to my sister, mom, and of course my fiance, his parents, and stepsister who gave me gifts this year. All of them were amazing and I have been so spoiled. Thank you!

It’s Crunch time! Christmas Wish List for Runners!

December 19, 2013

It’s CRUNCH time! You have a little less then one week until your shopping deadline, December 25th is here. If you have a runner on your buying list. I am going to help you, by revealing my Runner’s Christmas Wish list.

There are definitely some awesome universal running gifts but there are some that are particular to certain types of runners. Don’t worry I’ll walk you through it.

Let’s start with great ideas for stocking stuffers. Sometimes it is the little things that make all the difference, especially during a long run.

Here are my top favorites…

nuun

These little tablets help your runner refuel. They dissolve into your runner’s water with in minutes giving instant energy. Once dissolved it becomes your runner’s source of hydration, giving them everything they need from sodium to electrolytes. The brand also has an ALL DAY option with a lower sodium level, for those runners who want to sip on nuun all day. Nuun comes in a wide range of flavors to satisfy every runner’s taste buds, for only $6.50 a pack. This product is for all types of runners and endurance athletes.

Sports Beans by Jelly Belly

These beans are magical beans, at least to a runner that is. They are different from nuun because they don’t dissolve in water. Instead you chew about four beans every hour, washing them down with a gulp of water. And like magic, instantly, your runner feels energized. They refuel and replace everything your runner looses while sweating during a long run.

These beans have been with me during every training run and every race from 10 miler to marathon. These beans come in a variety of different flavors. They also come with the option of caffeine or with out. I normally use the ones with out caffeine, because caffeine gives me the jitters while I run and messes up my stomach. So keep this in mind- it is important to ask your runner if they perform well on caffeine or not. These sports beans are only $1.25 a pack, that’s a pretty good price for magic.

Honey Stingers Waffles

Imagine this… Cyclists in Belgium training for the Tour de France, eating waffles as fuel on long training rides. This is how Honey Stingers Waffles were born. These waffles come in strawberry, vanilla, honey, lemon, and chocolate and the best part is they are Organic. My favorite is the honey flavor. They come in handy when you are crunched for time and need a quick bite before a run. I also like to keep them in my camelbak for a snack while on a long training run. The brand Honey Stingers also has gels and other refuel items. These waffles are $1.39 per waffle.

Body Glide

This may not seam like a very exciting Christmas present, but to a runner it is. Body glide is a protecting layer that can be put on any part of the skin. This helps prevent chafing and blisters. I am that runner who always misplaces her body glide. So I am always buying new ones. I don’t go on a long run or to a race with out it, and honestly can’t get enough of it. Body glide has saved me from a lot of stinging, bleeding, and painful miles. It comes in a small travel size and a regular size. Depending on sized Body glide is $6.00-$10.00. This is for any runner who experience chafing and blisters, but mainly for the long distance runner.

Bondi band

I first discovered bondi bands at a race expo and I fell in love. They are the ultimate running accessory. It keeps your hair out of your face, stays put, and absorbs sweat. They also are very personable, coming in different colors with different fun phrases written on them. $8.00 a band, for all types of runners, male or female.

iTunes Gift Card

Maybe your runner is a sprinter who needs some fast pace music to get their feet speedy… Maybe your runner is an ultra marathoner who spends hours chugging long miles on the trail. Which ever it may be, all runners need some new tunes to keep them motivated and help them push through that last part of their training.

Now for your presents under the tree…

Garmin Forerunner

The Garming Forerunner is the heart rate, GPS, watch which takes your running to the next level. Use this watch as a tool to understand your heart rate and record your pace, distance, and cadence for all training runs and races. There is a wide variety of different Garmin Forerunners, to meet the needs of all the different types of runners out there. There is even the forerunner 310 that is for the triathlete and can record under water. Which ever Garmin you choose, know this… Garmin is the leader in the running community for GPS and Heart Rate. These watches range from $129.00 – $399.99.

Newton

Newton running is a natural barefoot running shoe that helps you mimic your stride as if you were barefoot. They are light weight, have a low heel to toe drop, but because of their unique lugs they are able to absorb shock.

I have been running in these shoes for over 18 months and ran my fall marathon in them. Their motto is Hello Better and it is so true. My running form has significantly improved, I am running faster and better. These shoes range from $119.00- $175.00.

Camelbak

There are a lot of different ways to stay hydrated. Some runners prefer a running belt. Others prefer a vest that holds two water bottles one on either front side. I however use a camelbak.

When running on trails, or through the city it is impossible to rely on water fountains. I always bring my camelbak for runs 10 miles or longer. My camelbak holds 2 liters of water and has additional pockets for all my other belongings. This is ideal for marathon runners, or anyone running 10 miles or more. Camelbaks range from $50.00 – $150.00, depending on the size and model of the camelbak you choose.

Injinji

A runner will appreciate a high performance sock. It sounds weird, but socks do make a huge difference. I tend to get really bad blisters. But these socks are wicking and sweat absorbing. And although they may look weird, they will save your runner from blisters. These run around $12.00 and they are for all runners, even those wearing the Vibram Five Fingers.

Runner’s World Magazine Subscription

I have been reading this magazine every month for the last 7 years. As a runner, Runner’s World is your source of information. It is for all types of runners, from the rookie to the veteran. It touches bases on all types of running from 5K to ultra marathons, revealing the most current gear from shoes to hydration packs. It has inspiring stories, tips for racing, exercises and nutrition advice. It also has a race calender to keep you updated on popular races. If your runner does not have this magazine, they need it. Subscribe for $19.99.

Other good reads for your Runner…

Eat and Run by Scott Jurek

This book is by far my favorite book. It is written by ultra marathon Scott Jurek. The book tells the story of his life as an ultra marathoner, who eats a plant based diet. However, it gets a lot deeper then running, when he talks about his friends and family. My favorite part is that this book also has pages of great recipes.

Born to Run by Christopher Mcdougall

This book has been out for a couple years now . It is a national best seller, so odds are that your runner may have already gotten their hands on it. However, if not this is a must read.

This book is about the epic adventure Christopher Mcdougall goes on to answer the simple question of why his foot hurts when he runs. He discovers that what we thought we knew about running was all wrong. We are born to run, barefoot. Read this book and your will not only be inspired, but all your questions about running will be answered.

The Cool Impossible by Eric Orton and Christopher Mcdougall

If your runner has already read, Born to Run, then The Cool Impossible is the next book to read. This book will become your running coach. Teaching you how to strengthen weak areas, so you can have proper running form, and transition safely into a barefoot runner.

So there is my list of the best running gifts. However before you buy anything…

Make sure you are a Kind Runner! Check out kindrunner.com.

“The reason we race isn’t so much to beat each other… But to be with each other.” ~ Christopher Mcdougall

I wish you the best this Holiday Season, and although, there is tons of pressure to give the best presents, in the end it is not that important. Always remember the true meaning of the Holidays is to be with each other.

I got lucky!!

December 16, 2013

I’m in!! The Cherry Blossom 10 miler was my very first race and I have been running it every year since. Because of popularity the last couple of years race organizers have changed the race from first come first serve to a lottery. I am always nervous I might not get in, but thankfully I got lucky. This will be my 7th time running the Cherry Blossom 10 miler! I now have spring fever. I am super excited for this race and more to come. I am also looking forward to announcing my future races for my running season with you guys after the holidays!

Is anyone else running the Cherry Blossom 10 miler? Do you have a favorite race you run every year?

New workout challenge #29daysofIWill

December 14, 2013

Lately, I have been posting a daily work out photo on Instagram and Facebook. Because of these daily work out photos, I have gotten a lot of questions and comments from curious followers wondering what this new challenge is.

Let me start out by saying I am not an Under Armour ambassador or work for Under Armour in any way. I am simply an athlete who loves Under Armour and is a part of the Under Armour fitness community, What’s Beautiful. Along with the motivation and support this community gives me, there is also a new challenge called 29 Days of I Will. This is how it works…

Set up a profile page on What’s Beautiful. Every day for 29 days one of the Under Armour ambassadors will announce a new workout challenge that you will complete. You can find this workout video and/or photo on What’s Beautiful, but also on Instagram. You will then take a photo or video of yourself completing the workout challenge. Post this photo/video on Instagram using #29daysofiwill. Also post it on your Whats Beautiful profile. To see other athletes completing the challenges too you can search #29daysofiwill.

I have been doing these workout challenges in addition to my other workout routine. Some days I simply can’t fit it in at the same time of my other workout routine so it forces me to do night workouts. What I love most about these challenges is that they get me out of my comfort zone and get me to try new things that I would have never considered trying.

Day 1

Day 2

Day 3
Today was all about suicides. I haven’t done suicides since I was on the tennis team in high school. I remember hating them. But surprisingly this time I found them really fun. I did 3 tennis courts worth. And plan on hitting the tennis courts more often.

Day 4
Today was a pool workout. 5 50 meter laps. After each 50 meters do 10 dips and 10 push ups adding 10 more reps after each lap. Example lap 3 would have you do 30 dips and 30 push ups. I didn’t have a pool so I substituted laps in the pool with laps around the track. I went to the local high school’s track and surprisingly it was really busy. I was happy about this because I love being surrounded by other runners. It was definitely a different vibe from the trail, but it was a good vibe. There was also a local running club there too doing track work outs. I have always wanted to hit up the track but just never got to it. I am thankful I finally got there and look forward to doing more track work outs. I was also lucky it was a warm night in December and I was able to wear shorts.

Day 5
Today I learned a new Yoga Pose called Fallen Triangle! I love this pose.

Day 6
Was to sign up for something you have never tried before. I am still deciding on what this will be so I skipped this day. I promise I will get back to this.

Day 7
Today was a circuit workout.

So this is what I have done so far. Today is day 13 for this challenge. So as you can see I have some major catching up to do. Hopefully, I’ll get caught up soon. The one negative thing about this challenge is that I am a morning runner and do most of my workouts in the morning before work. Unfortunately, the ambassadors post the daily challenge mid morning. This does not work for me because I like to plan my work outs the night before. Other than that it is fun to learn new yoga poses and workouts to include with my runs and current weight lifting plan. It’s not to late. Check out this challenge!!

Do you use social media to learn new workouts and find inspiration and support?

Turkey Trot and Pies…

November 30, 2013

“My favorite holiday is Thanksgiving, and my favorite part is the Turkey Trot.”

Thanksgiving is my favorite holiday for so many reasons. Although, I have heard from others, it can be stressful, for me everything about it is relaxing.

After a really busy month at the salon – coming in early, staying late, and squeezing clients in… I finally get to leave work early on Wednesday- Thanksgiving Eve, and stay home, Thursday- Thanksgiving day. The best part is I don’t have to return to the chaos of Holiday Season at the salon, until Sunday. A couple of relaxing days off is just what I need, to rest, get refocused, and organized.

Some people get stressed over cooking a huge feast. The cost, the work, the clean up, but I love it. Cooking my own food, relaxes me. I am able to get creative, and stay in complete control. It is fun for me to discover new recipes, that are healthier alternatives then the traditional ones. All of my thanksgiving dishes and sister’s dishes, this year were organic, gluten free, vegan, vegetarian, raw. Together we dominated the feast with healthy flavorful dishes.

You don’t have to have an unhealthy holiday. They say the average person consumes over 4,000 calories on thanksgiving. No wonder everyone is sleepy! Blame it on the turkey, but it is really your body trying to digest everything. You don’t have to indulge in that many calories, if you don’t want too. But if you do want to, don’t feel bad, it is a holiday – you can get back on track tomorrow. Just be happy with your choice. If you cook your own food, you can control everything.

A quick tip: for this holiday season research some new dishes to try. By cooking yourself instead, of ordering out, you have the control of all of your ingredients. You then know exactly what you are eating.

This year I contributed quite a few dishes to my family’s feast.

I decided I was going to make stuffing from scratch. So I made it from a whole wheat loaf, with rosemary from my garden. I also added, figs, cranberries, Tawny Port, and topped it off with hazel nuts.

In my family, we always have a couple appetizers so we can munch on something while the rest of the food finishes up. The bottom left photo are the two dips I made. One is roasted beet and lentil dip, the other one is Scott Jurek’s Salsa Verde. Both are vegan and gluten free.

I also made three pies. The bottom right photo are the two pumpkin pies I made. However, this year was fun because we ended up with a total of five pies. Two were pumpkin (raw, vegetarian.) Heather brought the fabulous pecan (gluten free, vegetarian.) I made my specialty date pie, (raw, vegan, gluten free.) Jackie made her famous grasshoper, which was not healthy, but a tradition in my family, so we all ate it anyway. Everything was delicious.

People get so worked up and forget the true meaning of the holidays. Thanksgiving is a time to be thankful and share great food with family and friends. However, Thanksgiving, for me because I am a runner, also means Turkey Trot time.

The traditional Turkey Trot I usually participate in on Thanksgiving morning is the DC 5k put on by an organization called SOME (So Others May Eat.) Normally 11,000 people run it every year. There is a DJ at the start. The route circles around the Capital.

However, this year, I decided to run the Alexandria Turkey Trot. This Turkey Trot is a 5 miler instead of a 5k. It also is a little closer to my house. I thought it would be nice to run a little further, and drive a little less. It also started at 9:00 AM, which is late for a race, but more sleep in the morning for me.

On Thanksgiving Eve, I went to the local school to pick up my bib and t-shirt. E was going to run this race with me, so I grabbed E’s bib too.

Thanksgiving morning was a cold one. It was around 30 degrees. So E and I bundled up. Other friends that were planning on running the race, bailed on us last minute because of the cold. E was really nervous about the cold, but we have run really cold races before, and I know that in the right running cold gear we would warm up quick. I have worn this hat, coat, and scarf snowboarding before, so I knew it would do the job, and keep me toasty. Turkey Trots are fun because just like the Thanksgiving holiday, they too are relaxing. It’s a 5 mile turkey trot, and although, I am competitive person, I think of this as just a fun run.

There were hardly any other runners out and about, because a lot of the running community on Thanksgiving is doing some sort of Turkey Trot. I love it when the running community gets together. I also love seeing non runners and kids getting out there running. I saw Facebook statuses in which people claimed the Turkey Trot they ran yesterday was their first race. It is fun races like Turkey Trots that can help one find a passion for running. Maybe someone runs a Turkey Trot, then they love it so much, they sign up for another type of race. Then a new runner is born.

I love running! And running a Turkey Trot is my favorite part of my Thanksgiving celebration – It gets me in the spirit. Running in the morning, getting my work out in, and then filling my belly with amazing food, with great friends and family equals a perfect Thanksgiving!!

Do you run a Turkey Trot? Do you make any vegan or gluten free dishes on Thanksgiving?

You Race Photos are Important…

November 17, 2013

A week after Marine Corps Marathon, an email from Marathonfoto was patiently waiting for me in my inbox. For me, this is like Christmas. I am always excited to to receive my race photos. The image of me sprinting to the finish line just like an elite runner always flashes across my mind. Maybe, they’ll snap a photo of Erik waiting for me so I can smooch him in celebration of a new PR, just like elite runner Emma Coburn did in this photo.

Or maybe this time, I’ll look just like Kara Goucher, my arms in the air, breaking the tape with a smile of victory across my face. I’m patriotic, I’ll carry an American flag too.

Well turns out I can keep dreaming, because my race photos never turn out that good. However, because of the improvement in my running form, they have been looking better and better.

Your race photos are important and can actually be very beneficial for you. So even though, you may not look like Kara Goucher, do not ignore your race photos. It is important not only to look at your race photos, but also analyze them. It is your race photos that will reveal the truth to you, about your strengths and weaknesses in your running form.

Have you been feeling pain? Have you had the same running injury over and over again? Well there is a reason why, and maybe you can find the answers to all of your questions by looking closely at your race photos.

So lets take a look at mine and start critiquing my running form. 18 months ago, I switched my shoe to a natural barefoot running shoe, and since then I have really focussed on transitioning my form from a heel striker to a mid foot/forefoot natural barefoot running stride. And although, my running form has improved significantly, it still isn’t perfect.

WEAKNESSES FOUND

In some of the photos you can see that I lean back instead of forward. This is something that I was doing and didn’t even know it. In the photos that I am leaning back in, it looks like I may be over striding. Another interesting thing is that I land on the outside of my foot. I already slightly knew this by examining the wear and tear at the bottom of my shoes, but it is revealed as well in these photos. In order to get my foot landing more even on the ground, I am going to have to strengthen my gluteus medius. Sometimes it takes strengthening a muscle or stretching a muscle to solve a problem.

STRENGTH FOUND

As for strengths, the biggest thing I am proud about is that I am consistently landing on my forefoot. I am very balanced in every photo. In most photos, my stride is short and bouncy with high knees.

Overall I am happy with how far my running form has improved. I can’t stress enough how important running form is. You wouldn’t go play golf without knowing how to properly hold the golf club, so if you are new to running, do not just head out for a run, learn how to properly run. If you can improve your running form, in most cases, you will stay injury free.

So go ahead, take the time, to examine and analyze your race photos. They are one of the best tools to use, to reveal the truth about your running.

” The beautiful thing about running barefoot or in minimal footwear is that you are working with your body’s natural proprioception, the ability to sense your own position in space. With nothing between you and the ground you get immediate sensory feedback every step, which encourages you to stay light on your feet and run with proper form.”

– Scott Jurek

This was my first time running this distance in a natural barefoot running shoe. There was a time durning my training that I was nervous about running that far in my Newtons. But I built up to it and had an awesome marathon in them.

My friend went on a date with another runner… and it didn’t go well!

November 13, 2013

THE DATE

A friend of mine went on a date with a guy the other night. They were chatting and having a great time. Because they were both runners, the conversation naturally gravitated towards their race experiences. The guy, being an ultra marathoner, finally asked my friend, “Why did you downgrade from running full marathons to halves?” It was then that my friend knew a relationship between the two of them would never work…

DON’T ASK STUPID QUESTIONS

The question, “Why did you downgrade from running full marathons to halves?” was a deal breaker for her, and honestly it annoys me to pieces.

I just completed my 3rd full Marine Corps Marathon (read all about it here.) I have run all distances excluding the ultra marathon, however I am considering trying one in the near future. My favorite distances to run, and the ones I run most often are 10 milers, half marathons, and the full marathon. However, I do not think the full marathon is a harder distance to conquer then the half marathon. All of these distances are equally challenging in their own way. All of these distances are challenging, but the training focus is different. In other words, it takes a different kind of running depending on the race distance. And here is why…

HALF MARATHON

When I am training for a half marathon, my goal is to run faster. My training focus is on pace and speed work. I am doing shorter runs during the week, at a faster pace. I am running hill repeats. I may, even though, it is rare, jump on the treadmill to do some HIIT. I am also focusing on running form, and strength training. When training for a half marathon, I have more time to weight lift and do yoga. And last time I trained for a half marathon, I ran less, but when I did run, my runs were quality runs. The running less left more time to weight lift. The combo of more quality runs, and more weight lifting, made my body stronger and my runs faster.

FULL MARATHON

When I am training for a full marathon my ultimate goal is to build endurance by running far. My training focus is on increasing my weekly milage by running longer runs. I am not worrying too much on running a fast pace, and actually my pace slows down significantly. When it comes to pace, I am just trying to stay consistent. I practice negative splits on my longer runs. Nutrition and proper hydration plays a huge role when training and racing this distance.

HOW IT EFFECTS MY BODY

Depending on the sport you play, your body may take on a different shape. Gymnasts have a distinct gymnast’s body, Swimmers have a swimmer’s body… and you may have heard people say Runners have a runner’s body… but when it comes to runners, it becomes a little more complicated, because there are different types of runners. Sprinters or those running shorter distances then the marathon at a faster pace tend to be more muscular, then those running full marathons and ultra marathons. This is definitely true for me.

When I train for a half marathons I have more time for other exercises, such as weigh lifting, cycling, and yoga. When I train for a half marathon, I am able to fit in 4-5 times a week of weight lifting. Therefore, I maintain more muscle. I am stronger and overall look more fit.

When I train for a full marathon, my weekly milage has significantly increased. The mileage has increased so much that it is nearly impossible to fit any other exercising in. During marathon training, I was able to squeeze one weight lifting session in a week. And out of my four month marathon training, I went to yoga once. I tried to maintain as much muscle as I could during marathon training, but it was hard because I wasn’t lifting as much as I usually do, and because I didn’t have much fat to burn. When running long distance the body uses fat as energy. If there isn’t any fat to use, it will then use muscle for energy. This is why marathon runners, and ultra marathoners are so lean.

So as you can see, one distance is not more challenging then the other, they are just very different, even effecting the body differently.

Stop having an ego!

Just because you run a full marathons, or ultra marathons, it doesn’t mean you are more fit or a better runner then someone who chooses to run half marathons.

I choose to run a full marathon when I am craving to run far, consistent, slower, longer runs. Marathon training is a huge time commitment, and because I usually get really into my training, it is important for me to have the proper time to train. Yes, you can always make time, and make marathon training a priority but things get in the way, for example wedding planning, getting pregnant, traveling.

I am tired of hearing, “Oh I just ran the half…”

Don’t feel like less of a runner, because you only ran the half marathon. Feel proud, running a half marathon is an amazing accomplishment.

Honestly, sometimes I choose to run a half marathon. It lets me focus on running a faster pace. For a travel race, I may choose to run the half marathon over the full marathon, if I am in a cool city that I want to visit and explore, and not be too tired after racing. Sometimes, I choose to run a half because I want to be able to fit in weight lifting and yoga.

SO at the end of the day, I like to switch things up, and that is healthy physically and mentally.

“In some ways, an ultra isn’t even as hard as a marathon.” ~ Scott Jurek

Questions for You…

Have you ever dated a runner?
Which race distance is your favorite?
Have you ever come across a runner with an ego?

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