Where have I been?? And I did something kinda crazy!

I haven't posted since September... which is the last time I did any serious running. WHAAAAT?? Yes you read it right! Might be the longest I have ever gone without lacing up my Asics!!

I am pregnant!  Pregnancy, running, and I don't go very well together. In the beginning, I experienced the joy of hyperemesis gravidarum ... just a fancy name for the WORST (all day and all night) sickness EVER. Like having a stomach virus for 20 weeks! Remember Princess Kate had it?? Might be the only thing we ever have in common!

Let me tell you, there is nothing glamorous about it! I lost 13 pounds in two weeks. That amount of illness and weightloss bought me a home health nurse, IV fluids, and a pump that constantly infused nausea medicine under my skin. My calf, quad and every other muscle I worked so hard to obtain has withered away! A flight of stairs is now a challenge. Seriously, I get winded brushing my hair. IT IS SAD.

The nausea and vomiting have improved, but this pregnancy has had other challenges that have kept me from being my normal, active self! It's all good though! My eye is on the prize...a healthy baby!!

I did something kinda crazy!!

On the same day I took this...

I signed up for the Bank of America Chicago Marathon. It's in October of THIS year. If this baby comes on time AND I take 6 weeks to recover afterwards... I will have exactly 18 weeks to train.

Might be ambitious, (might be CRAZY) but I have always liked a challenge! I don't plan to break any records, I REALLY just want to finish! LET ME REPEAT THAT: I just want to finish!!!!!  I just want to finish!!!
Remind me of that phrase when I start talking about time goals, pushing myself..aka being my competitive self. I am my own biggest rival and craziest critic!

I think starting from square one and training with two children under 3 will be challenging enough! So I'm being realistic and really focusing on enjoying the experience!! OH and I plan to blog about it of course.

Wish me luck!!

S-T-R-E-T-C-H-I-N-G

Admit it.

You don't stretch like you should. 

ME neither.

Over the years I have learned something about myself. If I don't feel like running, (YES it even happens to me..I know SHOCK and AWE!!) it is likely due to one of these 3 reasons

1. I need to stretch because I am sore, tight, or BOTH.
2. I haven't taken in enough fuel that day (food or water).
3. I haven't rested enough (sleep, easy running days or days off).

Once you know this about yourself, it is pretty easy to fix the problems. Today, let's focus on STRETCHING.

Remember to warm up a bit before stretching (either jogging or walking) and go EASY at first! You aren't going to look like the people in the pictures on day one unless you were a ballerina in your past life! Set your watch and just STRETCH for 5 to 10 minutes. Your body will thank you and you will prevent pesky injuries. I promise.

HAMSTRINGS

If I am feeling sore or my legs are tight HAMSTRINGS are likely part of the problem. Below are a few links to some GREAT hamstring stretches.

5 yoga poses to stretch hamstrings
Easy hamstring stretches

IT BAND

The iliotibial  band, or IT band, is the culprit for a lot of knee pain in runners. Learn more about this common injury here. Below are some links to show you how to stretch the IT band.

5 ways of stretching the IT band

Video demonstration of IT band stretch

Calves

If I have done hill or speed work, you can bet your money that my calves feel like they are going to explode. Below are my fave calf stretches!

Fave calf stretch number 1

Fave calf stretch number 2

Quads

Same story for the quadriceps. Speed work and hills make these super sore. I might not be the most dedicated to stretching, but I always work these into my workout. You should too.

gentle with this one if you have knee problems

feel the burn in a good way

Groin

You don't realize how much you use these muscles until you PULL one. If you have ever had a groin injury, you know what I am sayin!

groin goddess pose, good for the dudes too.

couldn't find a better pic of this one, but you get the jist

Arms and Abs

Don't neglect the upper body. I frequently get "cricks" in my shoulders, especially on long runs. For you non-southerners, a crick is crampy, annoying pain. Work it into your vocabulary, it makes you sound awesome.

arms and abs

This one is good for shoulder cricks


Ok, that is enough stretches to get you started. I REALLY encourage you to stretch for at least 5 minutes before and 5 minutes after your workout.  JUST DO IT. You will be LESS sore and decrease your chances of injury. You will thank THE PATTI PLAN, I promise.


GO S-T-R-E-T-C-H, RUN and S-T-R-E-T-C-H some more.
Happy Sunday!

Questions:

Are you a dedicated stretcher?

What area do you need to stretch the most?

What is your fave stretch?

Throwback Thursday and I really LOVE my running shoes!

This lil gem was taken about 3 weeks before the arrival of our son. I got the idea from Pinterest. In the pic I found the wife had on high heels, the husband running shoes and I forget what the baby shoes were..but they were cute! I can be a girly girl, but running shoes are DEFINATELY more ME. It was a no brainer when deciding what shoes to wear in my picture!

What CRACKS me up...

 These shoes aren't even pretty or new. I had this pair for about 6 months, they were good and broken in, and almost to the point of needing to be replaced! They had mud and many miles of road dirt on them AND they are forever captured in one of my favorite pics of all time!

I REALLY LOVE MY SHOES.

I have worn Asics Gel-Nimbus 14 for a while now! Just to show you my dedication to the brand AND particular model, when they offered them in this interesting color combo.... I STILL bought em!

THIS is loyalty....I know.

Truth is, these kicks have been good to me too. I am no running spring chicken! I have been hitting the pavement for 18+ years. These shoes last me a LONG time (truth is, I probably keep them too long!!). I haven't had a severe injury since college (knock on wood) and I think the shoes play a big part in that. They are stable enough for the road and light enough for the off-road courses. I LOVE THEM and if you ask me, I will tell you they are THE VERY best running shoe out there....for me.

 

Every runner I know SWEARS by the particular shoe they wear.

GOOD for you!!! YOU should LOVE your particular brand and style!!!  You should think they are the VERY best! They are the only piece of equipment you TRULY need....might as well be PERFECT for you!

Since running shoes are SO VITAL to your running safety and success make sure you are properly fitted! In Memphis we have GREAT specialty stores with VERY knowledgeable, friendly people who will help you find the PERFECT shoe for you!

Get fitted in the afternoon or evening. Your feet get a bit bigger after you have been walking around all day. They also are a bit bigger when you run so you will get a good fit later in the day!

 

Breakaway and Fleet Feet are awesome places to go in Memphis. Click on the links to get more information.

GO GET the PERFECT shoe, LOVE THEM, BRAG ABOUT THEM TO ALL YOUR FRIENDS!
New shoes day is THE BEST DAY!

Questions:
What brand and style of shoe do you wear?
Do you LOVE them as much as I love mine??
Do you take the time to be fitted in a specialty store?

Gu GONE WRONG.

 

It takes a lot to gross me out.

But just the thought of strawberry/banana Gu makes my stomach turn.
When I ran the Nashville Country Music marathon I put 4 strawberry/banana Gu packs in my running pouch. I consumed every last one of them and I washed them down with whatever wanna-be sports drink they were handing out at the race.

MISTAKE.

People had warned me not to try any NEW hydration/supplements for the first time during the race.... (Frequent rookie mistake). I planned on just taking water with Gu, but it was hot that day. I ran the first 13 miles faster than I planned, and water and Gu wasn't cutting it. I didnt hydrate before the race like i should of or take in enough carbs. I actually felt hungry when i was running which never happens. I needed MORE carbs, electrolytes....I needed more FUEL. So I reached for the pink stuff and it was downhill from there for my stomach!

Running the last 13 miles with an upset stomach is one of my most vivid memories from that race. To this day, the vision of either strawberry/banana Gu or the sports drink-wanna-be make me WANNA VOM! I have since learned that mixing 2 high sodium supplements (sports drink and Gu) will give just about anyone GI issues. 

So what do you do for FUEL during long runs???

Since my not so pleasant experience, I have trialed some more natural alternatives to the supplements. What your body needs is easily consumable and usable calories a.k.a. CARBS. Carbohydrates are energy your body can use quickly. After about 40 minutes of exercise you use up the carbohydrates your body has readily available. You NEED to take in more carbs to keep going at maximum performance. CARBS are the fuel for your body.

  I like sports drinks so THAT is where I get my electrolytes for the most part. We will talk about fluid/electrolyte needs at a later time. Today let's explore food option for carbs.

Here is how THE PATTI PLAN's Carb alternatives stack up against Gu.

1 packet of Gu has:

100 calories
0 fat
55 mg Sodium
45 mg of Potassium
25 g total Carbohydrates
5 g of those carbs are sugar
100% of recommended Vitamin E and C
0 protein
some Gu has caffeine which helps with energy levels, but can also cause dehydration
see their website for more details.

3 Jolly Rancher candies

70 calories
0 fat
10 mg of sodium
17 grams of total carbohydrate
11 grams of those total carbs is sugar
0 vitamins
for more Jolly Rancher info go here

2 fruit roll ups have:

104 calories
1 g of fat
89 mg of sodium
24 grams of total carbohydrates
11 of those grams of carbs are sugar
56% of daily vitamin C needs.
info obtained from this website

1 medium banana has:

105 calories
1 mg of sodium
27 grams of total carbohydrates
3 grams of total carbs is fiber
14 grams of total carbs is sugar
17% of daily Vitamin C needs
450 mg of potassium
get more banana info here

10 gummy bears has:

87 calories
10 mg of sodium
22 grams of total carbohydrates
13 grams of total carbs is made up of sugar
0 vitamins

Give one of these or all of these a try during your next long run.

There are pros and cons with them all. The good thing about Gu is that is it small, portable, and easily consumed. Some of these other options...not so much! I have tried all of these and found that variety is the key for me. I like to have different things to choose from and not consume the same thing over and over.
When you give them a try, pay attention to how you feel 5 minutes afterwards. Do you have more energy, feel like you can go further? That is the goal. You need enough carbs to feel REFUELED. Pay attention to how long the extra energy lasts. Keep trying new things until you find something that works for you!!!

GO run FAR, CARB up, and run some MORE!

Questions:
What supplements work for you?
Have you ever tried any of these??
Have you ever had any side effects from supplements?

how to conquer a 5K by following a few of THE PATTI PLAN's rules

 

Breakdown of a 5K

An excellent runner once told me that the first mile in a 5K is adrenaline, the second mile is physical and the final mile is 100% mental. I think for most people this is true! I might have a small mental component in the first mile as well. Sometimes my body doesn’t want to start as fast as I want it to. It is often a war: my mind vs. my legs! What is the hardest part of a race for you?

I have a few rules that help me deal with the adrenaline, the physical and  the mental portions of the 5K.

THE PATTI PLAN's 5K RULES!

 

1)   No one passes me after mile 2

 

The purpose of this rule is to prevent myself from going out too hard and running out of gas. YOU are in control of your own adrenaline.  How many people do you know that run that way?? It is one of my running pet peeves!

 

If you race that way, try it MY way JUST once. FORCE yourself to run the first mile 15-20 seconds slower than normal. Let all the people sprint at the start line…don’t worry you’ll catch them before the end!!

 

Increase to normal race pace at the 1^st mile marker and when you reach mile 2 start picking people up (AKA PASSING THEM) one by one! NO ONE passes you after mile 2.  Your confidence will double with each person you pass and I guarantee that runner’s high will carry you into the finish chute!!

 

2) No one with a stroller will EVER beat me

nuff said.

3) Be smart about water stops

 

You NEED to hydrate well BEFORE the race. If you do, you might not even require a water stop for a 5K! If it is the hottest day of the year or you are truly thirsty, be SMART about how you obtain hydration. Water stops can add a lot of unnecessary seconds to your race!

 

Don't try to get the first cup. Everyone is going for that one. Identify a person with two cups in their hands further down the line. Make eye contact with them and extend your hand.

Consume as much water as you need and GET moving again.

 

4) When you lay eyes on the 3rd mile marker, pick up the PACE!

Everyone wants to finish a 5K well. Many will wait until the 3rd mile marker to give it everything they've got! You are smarter! When the 3rd mile marker is barely visible, pick up the pace. If your legs feel tired, pump your arms! Legs do what the arms tell them to. Think about taking faster steps. CONCENTRATE and believe you can do it.

 

GO RUN FAST and report back!!!

 

 

Questions:

1) Which mile in a 5K is your fastest? which is your slowest

2) Do you have any running rules?

 

 

Foodie FRIDAY

I found the most fabulous quote today. It is so wonderfully true.

Preserve and treat food as you would your body, remembering that in time food will be your body. ~B.W. Richardson

I think I am a healthy eater BECAUSE I love to run and be active. Those things really go hand in hand. I don't know a lot of people who tackle a long run after greasy fries and burgers. FOOD IS FUEL. Make sure you are filling up with the good stuff.

Here is one of my FAVE fast/healthy/easy/DElicious dinners. It has tons of protein, an adequate amount of carbs and isn't too heavy! It also makes a great lunch and travels really well (so you can bring it to school or work and be FUELED up for that 530 pm run!)


The BEST GREEK Chicken Salad Pita you will EVER eat

You need:
2 cups sliced romaine lettuce
1 cup chopped cooked chicken breast
1 chopped cucumber
1/4 cup sliced red onion
1/4-1/2 cup crumbled feta cheese (depending how much you LOVE feta..me=a WHOLE lot!)
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
6 tablespoons hummus (of your choice)
2 whole wheat pitas cut in half

Combine lettuce, cooked chicken, cucumber, red onion, and feta in a bowl. Add lemon juice, olive oil, salt and pepper. Toss well, but gently.
Spread hummus on the inside of pita. Fill pita with salad mixture. Add additional feta or olive oil to taste. ENJOY!!!

adapted from Cooking Light fresh food fast weeknight meals

Jogging is a curse word to me.

Jogging vs Running

We traveled to Indianapolis for our annual family reunion a few weeks ago. I fell in LOVE with the city's runner friendly atmosphere. Unlike Memphis, there was NO humidity in August. There were NO bugs, mosquitos..NOTHING. The BEST thing of all is they have this AMAZING running path along a canal in the middle of downtown!

I stepped out of our centrally located hotel and had miles and miles of safe, traffic free paths RIGHT at my feet! Needless to say I had an awesome time!!

this is an awesome selfie I took along the canal. isn't it a gorgeous running path?? please ignore my goofy face. it is hard to run and take pics and I WAS really excited.


On Sunday, I was about 3 miles into a long run in pure BLISS when it happened. I was running along the canal and came upon a family who was walking with strollers and taking up the majority of the path. I gave my obligatory SOUTHERN bell "EXUUUUSE ME!!!!" and added a sweet smile that usually results in people scrambling out of my way.  THAT's when it happened!  The man instructed his family to " move over for the JOGGER".

I almost FELL into the canal...a JOGGER?? He must be JOKING!  I have never been called such a terrible thing in my life! I wear RUNNING shoes, RUNNING shorts and tanks, a RUNNING watch and RUNNING sunglasses! Even my ipod has a RUNNING armband and I listen to a RUNNING mix!!         I AM A RUNNER!!!

The term "jogger" brings to mind baggy gray SWEATSUITS and white sweatbands on the wrists and around the head. I picture someone moving SLOWLY at a (20 min/mile pace )and awkwardly ambling along . In my mind, a jogger has high-top Reeboks, ankle weights, thick sweat socks, and look like they are struggling.  I have never JOGGED in my life!!!  WHAT is happening ???!

As I relayed this event to my mom, she assured me this was a cultural/geographic term and it meant the same thing as "runner" does in Memphis. She tried hard to convince me, but I don't know if I buy it! What do you think??

Disclaimer: if you know me, you know I am majorly dramatizing and joking about being upset over this experience.........ok partially serious/mostly joking!

Questions:

 Do you think running and jogging are the same?

Do you think the use of the term depends on where you live in the country?

Do you consider yourself a runner or jogger???