Nov 15, 2017

7 tips for a solo run

Running alone is not scary or crazy to do. As long as you keep a few things in mind, you can totally get out there and run solo.

I've been training alone for years. Thankfully, I've only had a couple of issues, and none of them severe. But here are a few tips to stay safe while getting in your run. Cause, it shouldn't scare you to get out there.


1. Run in a familiar area.
It's best to know where you are and all the little quirks of the area. I feel more confident knowing where I'm going and not having to wonder where the next turn will be. This doesn't mean you can't mix it up a bit, but I prefer to get out there knowing beforehand where I am and will be. Running in a completely new area is best saved for when you have a buddy with you.

2. Tell your person where you will be.
I'm not saying post it on FB, but I always let mom know where I'll be running, especially on super long runs. She's been able to bring me water when needed, and if I need help, she'll be able to come get me. So tell your parents, your spouse, your bestie that lives down the block. Let someone know where you'll be. And approximately when to expect you back.


3. Be aware of your surroundings.
Don't just be in la la land while you're out there. Notice what is going on. The cars around you, the other pedestrians, bicyclists, even debris on the road. This will keep you safe, and also keep you from tripping on something and messing up your knee.

4. Bring your phone.
I won't ever leave home without it. Plus it's my GPS, interval timer, and music. And if you run into any issues, you can call someone or even 911 if needed. Just make sure you have a full charge when you get out there for your run.


5. Wear all the brights.
I always say I look like I'm crazy on my runs. I wear all of the brights, sequins and reflectors. Anything that makes me visible. Remember, make yourself easy to see, cause cars aren't usually looking for people on their feet out there. I leave my black shirts at home on my runs. Those are only for the gym, OTF, or a race.

6. Ignore the honks/comments/leering looks.
You may want to go over and tell the creepy old guy looking you up and down that he is nasty and you could be his granddaughter (which I have done), but it's usually not worth it. Catcallers, creepers, and people honking at you won't care, and are looking for you to get pissed and get a response. Just ignore it, or my preferred action give the finger as you keep running by.


7. Trust your gut. 
Sometimes your intuition is telling you something. Listen to your instincts.

Hope these tips will help you get out there for a solo run one of these days. Sometimes just being there with your thoughts is good for your soul as well as your body.

Nov 13, 2017

8 weeks to go (marathon training)

Another week of kinda meh workouts. I was still on vacation at the start of the week, but I need to get back at it.


Monday, November 6th - Disney day (19,615 steps)
First it was a quick stop at Hollywood Studios for some Tower of Terror. Then off to Epcot the whole day to wait for the Boys II Men concert. Tons of walking!


Tuesday, November 7th - Disney day


Wednesday, November 8th - Rest


Thursday, November 9th - 30 minute run
A treadmill run after work. Not my favorite, but I got on and knocked out that 30 minutes, and I was a little faster than usual on the tread.


Friday, November 10th - Rest



Saturday, November 11th - Orangetheory class: Endurance
Of course, I've been out of Orangetheory for a while and it's endurance day. OMG, it was a killer class, but I'm back at it.


Sunday, November 12th - Rest
Gonna get it in tomorrow.

Nov 6, 2017

9 weeks to go (marathon training)

The finish of Hell Week and a racecation thrown in for good measure. The end of the week was lots of walking around, but I had so many steps!!



Monday, October 30th - Orangetheory class: Hell Week "The Inclines of Death"
Of course, I get another incline workout. It's like they wanted to give me all the hill training I don't get on the streets.



Tuesday, October 31st - Orangetheory class: Hell Week "Helloween"
Halloween is always one of my fave classes at OTF. I didn't get the trick on the tread (a 1.5 mile run). But on my second card for the rowers I got the 3000m row. Got about 1250m in before time was called. Then on the floor, of course, I got the 31 burpees. But it was my day 5 and I got my shirt!


Wednesday, November 1st - Rest day



Thursday, November 2nd - 30 minute run
Needed to get on the street and shake out my legs before my trip to Orlando. I got in an early 30 minute run. It was perfect.


Friday, November 3rd - Rest/expo day
Still managed over 10,000 steps even with a 4 hour car ride.



Saturday, November 4th - Rock N' Roll Savannah Half Marathon
Good race, but a few more hills and inclines than I would have liked. Full recap coming soon!


Sunday, November 5th - Exploring Savannah (19,469 steps)
Kris and I got up early and explored the city. Covered tons of ground before leaving.

This week was another one that was off from the travel. But I needed the trip. Can't wait to share all of the fun.

Oct 30, 2017

10 weeks to go (marathon training)

Hell Week at Orangetheory started this week. I'm a sucker for a free t-shirt, like most of us, so I had to get in my 5 Hell Week workouts to get my shirt.



Monday, October 23rd - Clean Week: Core Function
Hell Week didn't start til Tuesday, so I headed to the gym with the girls at lunchtime, and knocked out this workout. It's becoming one of my faves.

Tuesday, October 24th - Rest day
Wasn't able to make it to OTF today.



Wednesday, October 25th - Orangetheory class: Hell Week "Don't Breathe"
Yup, don't breathe is right. Damn hell week is hard


Thursday, October 26th - Rest day
Might have gone out the previous night, so sleeping in was needed.



Friday, October 27th - Orangetheory class: Hell Week "28 Reps Later"



Saturday, October 28th - Orangetheory class: Hell Week "Thigh Day the 13th"


Sunday, October 29th - Rest day


A few more rest days than I would have liked, but Hell Week does have me sore.

Oct 23, 2017

11 weeks to go, a 17 mile run (marathon training)

Big mileage week. And a lot of running this week too. Guess I had to make up for last week.


Monday, October 16th - 5 mile run


I couldn't get in my run last weekend, so I got it in during the dark early morning on Monday. Not the best, not the worst.


Tuesday, October 17th - Clean Week: Core Function


I'm really liking the Clean Week workouts, and this one really gets my obliques.


Wednesday, October 18th - Clean Week: Strength

Got into the gym at lunchtime to knock this one out with one of the girls from work. The connection cut out though, so we winged the last half, but still got in a great workout.


Thursday, October 19th - Fellow Flowers Joy Virtual Run 5k


It was time to get in my virtual run. Jenn and I had signed up for this as soon as it came out. I really connect with the Fellow Flowers girls. So I threw on my yellow flower, the bracelet Jenn gave me and ran with joy, because I get to. It was an easy run. The best I've felt out there in a while. I laughed along with my podcast, and enjoyed just being out there with nothing in the world to bother me. Totally found that joy.


Friday, October 20th - REST

Thinking about getting in a run on Saturday, so instead of hitting up OTF, I decided to call a rest day.


Saturday, October 21st - 17 mile run

Here we go again... the farthest I've ever run in my life. I looked at the weather, and it was gonna be slightly cooler on Saturday, and really I just wanted to get the run over with.

I got up at 5am, got on all of my stuff, got water and electrolytes and headed out. It was dark, but I was gonna do the better lit part of my run first, to take advantage of the street lights. I remembered to take it easy and slow.


I was doing ok, except for the fact that the water bottle I was wearing at my waist with the electrolytes was leaking. I figured maybe I filled it too much, so I drank some to empty out the bottle. Drank some more and I thought it was at a good level, so I put it back in my belt. Well, every time I ran, that bottle squirted out nuun all over the place. This was not working for me at all. So I left the bottle on a wall at about mile 1.5 and picked it up on my way back and dropped it off in my mailbox.


The rest of the first part of the run was good. I tried to keep an even pace, and I had fuel ever 2 miles, which really seemed to work. I've been using skratch labs raspberry chews. They're not overly sweet , and I think the outside has a little salt, which helps. I dropped off my water bottle at home and continued with my run, which was about half over.

I stopped by 7-11 and got water and took a pit stop. This little stop helped and I was ready to start tackling the second half of my run. By now, it was a little sunnier, but it was still pretty overcast til about mile 11. Now, bad planning on my part, but flipping this course meant there was no place to get water during the second half. So, I called my backup, Mom, to bring me some ice water. She met me at about mile 12, and filled me up. This was great, cause I was getting a little tired before my turn around here. I did finally make the turn around, and hit mile 13.


My legs were getting tired, but I had tried to keep up the run intervals as much as I could. I know I can do intervals til 13, so I tried my best to keep at it. Once I hit mile 14, there was a lot of walking. I still tried to do some run intervals, which did feel great. I think it was more mental than anything.

A little after mile 15, I was trying to at least run during my "slow" :30 intervals. This is when I started to feel my IT band. It was only hurting a little and only while I ran, so I only did a few run intervals, mostly to get finished faster.


Finally, I was running (walking) up my street and saw the finish up ahead, and my phone died. About .1 miles before my finish. Note to self. No more IG stories while I run. I need my Runkeeper to be able to keep up.


I got inside, and drank water and got in an ice bath. I think I'm sold on the ice baths. My legs feel good. My feet hurt from being on them for 4 hours, but a pedi later and a little massage helped that too.


Sunday, October 22nd - Yoga class


Since I did my long run on Saturday, I got to sleep in on a Sunday, at least til 7, which is late for me. I went and took a yoga class to get me all stretched out. I was still feeling good after the run, and I wanted to keep that going.


The 17 miler is done! And I feel pretty ok after (kinda shocked about that). Coming up is an easy 6 miler next week, which will be a great rest. Who would have thought 6 miles would be an easy week?!

Oct 17, 2017

12 weeks to go (marathon training)

This week was a mess. Just a hot mess. Rain, power outages, and just plain tired. Too much to do and not enough time.



Monday, October 9th - Clean Week: Core Function


This is the new workout available on Beachbody On Demand, so I had to try it out. It's a good basic workout, but it left my obliques sore


Tuesday, October 10th - REST DAY
Thought this would be my rest day for the week. Finished up some of our costumes for the party instead.


Wednesday, October 11th - Clean Week: Cardio


A little less intense than my normal cardio sessions, but still a good one.


Thursday, October 12th - Clean Week: Strength


My plan was to get in my 30 minute mid-week run and then possibly Clean Week. But when I got outside with all my gear, it started to rain. It was still dark, and I didn't want to risk the rain so I came in and did Strength. I liked this weights workout. It's basic moves, but you can always amp it up with the amount of weight you hold. It was just what I needed.


Friday, October 13th - REST
Didn't sleep since the power went out at 3am. All sorts of stuff started beeping, and I needed to get a light for Grandma. She kept hearing things and calling me, which meant I was up and down in bed. The power finally came back at 6am, but then I needed to shower and get ready to drive to Orlando. But with all of that, I did manage over 13,000 steps. A trip to Epcot helped.


Saturday, October 14th - REST
The night before we got extra party stuff for Miss V's birthday, and baked and setup. We decided to skip the morning workout to continue party prep.


Sunday, October 15th - REST
Since we partied hard, like a 6 year old would, we were beat in the morning and slept in. This meant no run, cause once the sun is up, all hope is lost.


Next week will be better. This is the first time in a long time I have worked out so little. But I think somehow my body may have needed the rest, my mind definitely it. I think the universe just made it happen to give me some rest time.

Oct 9, 2017

13 weeks to go (marathon training)

Last week just felt a little off, not gonna lie. I blame the full moon. But I got in what I could.


Monday, October 2nd - REST DAY
A helluva headache left me sidetracked today. Bleh.

Tuesday, October 3rd - 21 Day Fix: Upper Fix


Head a little better than night, and I know mentally I needed a workout. Arms is what was on the schedule.


Wednesday, October 4th - REST DAY
This one was unintentional, but life got away from me, and I just didn't have time.


Thursday, October 5th - Run 30 minutes


Got in a mid-week run, even with a huge thunderstorm happening. This is when I'm thankful for the treadmill.


Friday, October 6th - 21 Day Fix: Lower Fix


I wanted to skip, but with 2 rest days already, I got in my lower body work.


Saturday, October 7th - Orangetheory class: Strength


Class was a tough one. Lots of inclines on the treadmill. The floor work was a lot of chest and upper body, but I loved it.


Sunday, October 8th - Run 5 miles


Yup, I was out late on Saturday night, and then Sunday morning was just messy. No excuses for me, I got on my treadmill and busted out my 5 miles. At least I had some Netflix to keep me entertained.


Another week in the books. Next week is another super killer long run, but I know I got it. Plus, thankfully I'll have company.