Fall Race Plans

Ah fall, pumpkin spice lattes, pumpkin beers, pumpkin candles, sweaters, boots fall leaves, cooler temperatures, and now I get to experience the transition of the season FO REAL! I could not be more excited. I am ticking the days away until the cool temperatures move in and I don't die running in the heat everyday and I can frolic in the park with leaves crunching under my feet!

Fall is also the perfect time for races, especially in New York City. It's been overwhelming trying to pick and choose what races I wanted to run; some weekends have half-marathons on both Saturday and Sunday! Here is what is on the books so far:

Run 10 Feed 10: 10k in Hudson River Park September 18.
My goal for this race is to run fast.... which I don't enjoy. I am a spiritual runner; I run for the enjoyment, the way it eases my mind and brings me peace. But for this race I would like to shoot for 55 minutes or under (fast for me.)

Brooklyn Rock and Roll Half Marathon: October 8
I have ALWAYS wanted to run a Rock & Roll after only hearing the best things about it! So when I found that one was just a quick train ride away I was sold. There are live bands all along the course, and much of it is run in Prospect Park that I am excited to see!

I am hoping for this to cut my PR by 7 minutes and run it in under two hours. Like I've said, I am an endurance runner, not a speed runner so I am hoping by incorporating one speed workout a week and a tempo run that I can accomplish this! A little over a month to go!

After my January marathon, I have been thirsty for another. I went back and forth thinking about the Brooklyn Marathon and Philadelphia Marathon (both in early November) that I would have adequate time training for, but with adjusting to city life, making new friends, I decided to wait to do another marathon. It was a tough decision, but after a little bit more time I think I will be more ready for the next one and the next training cycle. Perhaps I will get into the NYC Marathon next year, or the Marine Corps Marathon instead since it holds a special place in my heart as my dad and sister both ran in. I am also considering an ultra in the near future.... only time will tell!

Keep running friends :) 

So it's been a minute...

Life has been nothing less but hectic, and absolutely wonderful for the past few months which resulted in a lack of posting. Between running my first Marathon in January, to some mini vacations, job hunting, moving to New York City, starting a new job, writing has been the last thing on my agenda unfortunately. However, I promise to post weekly about my exciting new adventures, struggles, and of course running which is picking back up quite wonderfully.

So... I did a thing and ran a Marathon in January. I ran the Town of Celebration Marathon and met my time goal and had a truly fantastic time with it. I struggled, triumphed, learned how strong I am physically and mentally, and crossed the finish line with tears on my face and barely able to breathe because of how proud I was of myself. Here are a couple pictures my sweet father took after he cheered me on:

Moving to New York City has been a dream of mine since I was 19 years old. Although I have a mountain spirit, I decided for my career and current state of 24-ness that I would pick up and move to the big apple. I have been here now for going on 4 months, and when they say "the city that never sleeps" they really mean it. New Yorkers function in a constant state of being tired. I love the non-stop action, opportunities at my finger tips, and how quickly I am excelling and moving forward in my career. No where else in the world does your career boom as quickly as it does here, with lots of moving parts, quick negotiations, and people willing to give you chances.

Mom's visit in July

I love how active the city and its people are, being forced and loving walking everywhere in such a pedestrian friendly city. You can literally walk the entire city, and I regularly strap on a backpack and can even run home from work! (I will do a backpack and NYC necessary gear review soon!) There are also copious amounts of running clubs and races regularly going on around the city. I have joined the Nike Running Club for many runs and will soon run with the Brooklyn Trail Runners to experience some of the more scenic trails around the city. I am very excited with how easily accessible it is to reach the trails around the area, even including the Appalachian Trail.

Running here is hands down the best way to explore, to de-stress, to remember who I am, my goals and ambitions, and to not allow myself to get caught up in doing things that are not uniquely me. When I run I feel in the purest form of myself, I have the thoughts that get jumbled up in regular day to day activities. I am kinder, more patient, understanding, and loving. Running will do this to you, if only the whole world ran.

 NYRR Women's Mini 10k (not sure why "mini")

 Nike Pride Run

Running the Queensboro bridge to Manhattan

Crosstraining... Yep Gotta Do It!

It's like a swear word to runners... cross training... ugh! We can't just run and run and run and expect to feel okay or improve! Running puts quite a bit of wear and tear on a body, and only builds minimal muscle and improved endurance. I don't enjoy cross training any more than the next runner, but I do it!

My favorite forms of cross training DO NOT happen in the gym. I avoid gyms at all costs, I do not enjoy feeling like a hamster or staring at a clock watching the minutes tick by. So, I like to take out my bike and log some miles! You get to travel, see some beautiful scenery and its a great activity to do with friends or to see new places! Find a nice trail and take water and snacks and get lost :)

I do strength training (minimal) a few days a week. I focus on my arms, back, and core and also do some squats do target my legs. I add muscle very easily in my lower body so I do limit it, and focus more on my upper body. Here are some good exercises for that! womensrunning.competitor.com/2014/10/cross-training/6-exercises-strengthen-upper-body_30865

I also LOVE Tabata! Its simple and you can pick any exercise to incorporate into a fun program! Like jump squats, jumping jacks, burpees, etc. Tabata is a series of 8 sets, 20 seconds on and 10 seconds off. Repeat 8 times and move onto another exercise! I like to do a total of 5 exercises. Its quick and VERY efficient... if you're new to it expect to be very sore the following day... or two.
Here is my personal favorite plan :) www.wayofgray.com/get-started/

When I'm sore, need a break and to relax my go to is YOGA! I love a good Bikram Yoga class, but when finances and time is tough I resort to Youtube, or making up my own little class. Having a good stretch sesh is great for running recovery and builds lean muscle. Incorporate stretching into your day, everyday! Just do it. 

Eating Vegan

Day in and day out I get the question, do you get enough protein? How do you have energy to sustain a run on a vegan diet?

It’s really, not that hard at all! I believe that eating in human's most natural form is plant based, contrary to popular "caveman" and "Paleo" belief. As humans, we are not born with the tools to kill and eat animals that carnivorous animals are. We do not have sharp enough teeth, claws, and are not agile enough to on our own without tools (have you ever seen a lion shoot or stab its prey?)

As a busy 20 something running, working, and eating, I like to eat as simply as possible since I don't have a whole lot of time to cook. Some of my staples:

Fruit and as much as I want!

I start everyday with a banana, along with some blueberries or strawberries, granola and cashew milk. Ezekiel bread, peanut butter, oatmeal, and tofu scramble are some of my other favorite breakfasts!

For lunches I like salads with as many veggies as I can fit, and a nutritious and healthy dressing to liven it up. I loveeeee The Goddess and Lemon Tahini dressings from whole foods. I crave them and cannot wait to have a salad! Putting beans, avocado, hummus on salads adds a good source of protein as well as nuts. I like making hummus and veggie wraps/sandwiches, leftovers from dinner, I really don't count any sort of calorie/fat/protein I simply eat when I am hungry and I eat as simply plant based as I can.

Dinners are never too complicated; by the time I get home I am starving and want to eat asap! I love to throw together big salads, top with tempeh, make rice and bean bowls topped with all the fixings to make it "Chipotle" style, sweet potatoes, chili (I like Amy's canned chili if I don’t have the ingredients to make my own. I also like to make tofu scramble with Whole Food’s mix, a block of tofu, and whatever veggies I have to add! So delicious, filling, and nutritious! Great post run meal.

Thanks, Dandelion Cafe for your $5 Giddyup Mondays!

dandelioncommunitea.com

Here are some staples, most you can find at a local grocer, Whole Foods, or health foods store. 

·        Organic fruits and veggies

·        Kale

·        Spinach or spring mix

·        Shredded carrots for salad

·        Whole Foods Goddess and Lemon Tahini Dressing

·        Tofu Scramble Mix

·        Nuts (unsalted)

·        Dried fruit (with no added sugar)

·        Ezekiel Bread

·        Bearly Naked Granola

·        Silk Cashew Milk

·        Silk Soy Vanilla Creamer

·        Beyond Meat Products

·        Hummus

·        Tofutti Sour Cream

·        Daiya Cheddar Cheese

·        Amy’s Organic products

·        Puffin’s Cereal

·        Amy’s Popcorn

·        Kombucha

·        So Delicious Ice Cream: Coconut milk, Almond Milk

I don't restrict, I eat what I want, when I want. If I feel sore, I eat a little more protein, stretch, and rest! That's really the magic formula :) Friends, if you have questions leave me a comment! I love to share.

As always, keep running friends :)

A Florida Gal's Tips for Running in the Heat!

I read an article the other day in one of my dad's old marathon training books (beginning to piece together a training program), and came across how temperature can affect your pace and when it is too hot to run. I had to laugh….

85 degrees or higher: Don’t even bother.

So whats a girl to do who loves to run (outside) and lives in Central Florida aka heat and humidity central. Its not uncommon for a day to be in the upper 90’s and 100% humidity. Driving your car which is a moving sauna will get you sunburned, walking to the mailbox requires a shower afterwards, which leaves running to be probably not the smartest decision.

How does one run in these conditions? Dedication!

1.       Run early, or late in the day. (if you want to run outside)

Check the forecast the day before and plan your run accordingly. I like to be finished with my runs by 7:30am at the latest, when the sun is starting to cook the pavement. Or, run after dusk/dark when it begins to cool down.

2.       Hydrate! 

I like to shoot to drink a gallon of water a day. Yes, water, not coffee/tea/soda. These will de-hydrate you. Limit them. I like to also drink a NUUN tablet in about 32oz of water after a run/throughout the day. nuun.com It has electrolytes and helps to hydrate you!

3.       Wear light and loose fitting clothing.

These are my current favorite running tops: Here! loose, breezy, comfy! Paired with a pair of shorts, and a light colored hat I am all set to go.

4.       Cut your mileage. 

Since it is so much hotter, the heat puts a strain on your body to compensate and sweating more will de-hydrate and tire you much faster. Marathon training in the summer may work in cooler climates, but I wouldn’t recommend it here unless you plan to use a treadmill. I run more often, and shorter distances. This is also a good time to cross train, and maybe even try some yoga!

5. Protect yourself from the sun!

I am very pale, so sunscreen is a must plus a hat or sunglasses! Running tans are cool, running burns are not.

Remember these tips, and take it easy! Heat REALLY affects performance, don't let it get you down!

Keep running friends :)