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???

Marathon Bucket List

A girl can dream.

I have a bucket list for running and one for all other elements of life.  I love setting goals and checking them off one at a time. SO GRATIFYING! (Yes, I am a tiny bit type A)

Family time dominates my life right now and I LOVE IT!  HOWEVER,  I know that someday the baby will be more self-sufficient and I will have a bit more time on my hands.  For now, I’ll stick to bettering my 5K times! This BUCKET LIST will be tackled in the future!!!!

 

This little gem was taken after I finished the Country Music Marathon. Phillip and Jennifer were awesomely supportive and cheered for me! I remember being tired, thrilled, exhausted and definitely hooked on doing more marathons!

 

 

 

THE PATTI PLAN's

MARATHON BUCKET LIST

 

#6 Little Rock Marathon                  early March

I run for the experience, for the feeling of accomplishment, BUT when I run Little Rock it will be for the MEDAL! This race boasts one of the biggest finisher medals of all time! I have seen one up close and far away and they don't lie! That thing is huge! 26.2 miles for a medal that size is WORTH it!

 

#5 BIG SUR International Marathon          late April

26.2 Miles along the California coastline from Big Sur to Carmel??!!! Yes please! I have obsessed over this marathon since seeing the pics in Runner's World a few years ago. The views and scenery look amazing. I once drove Highway 1 with my sister and I remember the hills, curves, and cliffs were pretty intense in a car. I can't wait to challenge myself on foot! This will be memorable, no doubt!

#4) Bank of America Chicago Marathon        mid October

A marathon in Chicago means getting to run through what I believe is one of the BEST cities in the world!! This one has been on the bucket list ever since I saw Spirit of the Marathon (if you are a runner who hasn't seen this movie, you must NETFLIX it immediately!). I have been a tourist in Chicago MANY times, but to get to RUN through the city on a perfect October day???!! Sounds like heaven to me!

#3 St. Jude Memphis Marathon       early December

Near and dear to my heart, in the city I grew up in and love, this one is a no-brainer. I have run the half marathon that coincides with this race and I can tell you it was one of the most emotional experiences of my life. Seeing the kids and families of St. Jude cheering for you as you run through the hospital campus is something you won't soon forget. Sign up as a HERO and raise money for the hospital! This might be the first one on the list I attempt to tackle...December 2014!

#2 Boston                                     late April

This race has been on the list since high school. It is the holy grail of running events and really difficult to qualify for! After the events of last year, I am more determined than ever to run Boston! I refuse to let those that are evil instill fear in me or rob me of my dreams.
As of the times posted for 2014, I must run a qualifying marathon under 3 hours and 35 minutes in order to be eligible to run Boston. I know I can do it, but it will take some work!


and the ultimate GOAL and DREAM.......

 

#1 Dopey Challenge Walt Disney World           mid January

48.6 miles in 4 days??! They don’t call it a CHALLENGE for nothing!  Run over a long weekend in January, this experience includes a 5K on a Thursday, 10K Friday, ½ marathon Saturday and FULL marathon Sunday. To get the Dopey Challenge medal, you have to complete all 4 races within the allotted time. I think this would be a BLAST!!! The only prohibitive factor is cost. I might need my own fundraiser to afford the $999.00 entrance fee!  I WILL do this challenge some day!!! Count on it.

 

 

QUESTIONS:

What marathons are on your bucket list?

Would you consider doing the Dopey Challenge?? Doesn't it sound awesome!!!??!!

The NEED for SPEED

TRUTH=runners who want to run FASTER do speedwork.

We are at the lake this weekend which means miles and miles of GREAT running routes. I had a blast today exploring. This goofy selfie is fab, I know. I was running a 7 min mile when I took it, so I was a tad winded.

 

 

 

I like SPEEDWORK because it trains my body to handle a faster pace. It makes my muscles stronger, my legs faster, my lungs more efficient and MOST importantly, my MIND stronger.

If you want to be faster, you NEED to do some speedwork.

There are a million different variations of speedwork. This week I did 400 meter repeats with negative splits. WHAT THE HECK DOES THAT MEAN??  let me break it down for you.

Warm up 5 minutes easy running

Run 400 meters (the length of 1 loop around a regulation track) pace should be slightly faster than your 5K pace. For example: If you run an 8 minute mile in a 5K race, your goal should be to complete the 400 meters in less than 2 minutes. Don't run as fast as you can...run at the GOAL pace. The KEY here is to do all repeats slightly faster than the one before (also known as negative splits).

WARNING: If you go ALL out on lap number 1, you WON'T be able to finish the work out. true story.

After the first 400 meters jog approximately 200 to 400 meters and REPEAT.

I did 6 repeats with a 200 meter jog in between to catch my breath.

Lap #1 1:49
Lap #2 1:49
Lab #3 1:47
Lap #4 1:44
Lap# 5 1:43
Lap #6 1:41

Cool down 5 to 10 minutes easy running.

You don't have to do this workout on a track. Estimate the distance, actually measure the distance or just set a goal time. For example run HARD for 2 minutes, jog for 2 minutes and repeat.

Start out doing 4 reps and work your way up to 6 or 8. You WILL get faster. If you want to be FASTER, this is the workout you need to do.
If I still haven't convinced you that you NEED some SPEED in your life, check out this Runner's World article and get moving.

Hope you all had a happy Saturday.

 

A CHALLENGE for you

An important part of THE PATTI PLAN (my attempt to live a healthy and active life) involves strengthening important core muscles. This was VERY challenging for me post-baby. However, it is totally worth a few minutes of your time two to three days a week. Abs help with posture and breathing especially when you are TIRED during a race.

I challenge you to add an element of CORE work to your routine.

Decs has a long history of crazy core workouts.

 

My friend NBH (a pretty hard core athlete) shared this little GEM with me. Give it a try!

It is called the 8 minute challenge.

50 jumping jacks
10 push ups
20 crunches with a 1 second hold on each
20 Bicycles
20 Mountain Climbers
30 second Plank
Repeat this series for a total of 3 cycles...YES 3 cycles.

I do this mini workout a few times a week before I run. The first time I did it in 8:43. My best time to date is 7:45.  It MAY hurt a little...I am not going to lie!! DO IT ANYWAY.  You will notice a difference in your running. I promise.

Questions
1) What core workouts do you recommend?
2) What is your best time for the CHALLENGE above?

 

a secret...just for followers. TRUST in THE PATTI PLAN

I have a secret...

This is an unknown but vital element in THE PATTI PLAN.

You don't have to run HARD every day

For the newbies...this might be news to you. I didn't realize this until college. The body MUST recover, rejuvenate, and heal in order to become stronger. Over-training leads to injuries, poor performance, and mental BURN out!
Easy runs are just as important as speed work. TRUTH be told, I only run hard one or two days a week. When a race is approaching, I back WAY off to make sure my body is 100% on race day. There is nothing harder on the MIND than having tired legs on race day! Veterans, you agree that recovery runs are KEY, right??

Today was an EASY day for me. I planned to go 3 to 4 miles with Decs in the running stroller. I even planned a pit stop at a park so he could get out and play while I did some stretching. Sounds lovely doesn't it???! IT WAS.

Mind vs. leg speed

Mile times were 9:21, 8:50, 8:46, and 8:30. 4.03 miles total. I mentally battled with myself after mile 1 not to run any faster (my first miles are always my slowest). I often find myself wanting to PUSH on days that are designated as easy runs. I felt so good! It was SO gorgeous outside. As you can see, my legs won over my mind on the last mile. Overall it was a pretty laid back/easy run. I am neither tired or sore. I should be able to go into speed work tomorrow FULL force!

 Decs got out and explored the sandbox and swing set after mile 3. As you can see he hated every minute.

that little face is THE BEST!

It was a GORGEOUS day here in Memphis..only 79 degrees..in August....I know! HOW absurdly amazing! Hope your run was just as lovely!

how far did you run?
what type of training is mentally tough for you?

follow me......do it.....sharing is caring.....tell your family....tell your friends....all the cool kids are doing it.

This is THE PATTI PLAN.

A few years ago, a doctor I worked with would joke that fried food or a sedentary lifestyle "wasn't on THE PATTI PLAN". It became an easy way to sum up the way I try to live my life. No need to make excuses for turning down a greasy hamburger or explain why I packed more workout clothes than normal clothes on my last trip. Just following THE PATTI PLAN!! 


I love to RUN!
I love talking about running, reading about it, and encouraging others to do it too. I have been a runner 18 years...whoa that sounds like forever.... I still feel 20 something, but technically I am 32. I think running is the fountain of youth. I would LOVE to still be trucking along well into my 90s.

This is Decs. He is the best running partner I have ever had. He never objects when it is training time! He is often heard shouting encouragement such as "Weeeeeeeeeeeeeeeeee!" and "Go! Go!" I imagine some day soon he will yell something embarrassing like "GET out of the WAY!" and I will be FORCED to pick up the pace out of sheer mortification.  He LOVES the running stroller. LOVES it. We do about 1/2 to 3/4 of my training runs together.  P.S. his neck is fine. he used to fall asleep like this all the time!

Finding time

Working mother, nurse, wife, daughter, sister.... I wear a lot of hats. I am sure you do as well. I am not one of those people that dedicate my entire day to working out. YES it is one of my favorite parts of the day, but LET'S ALL BE REALISTIC.

This girl: www.hungryrunnergirl.com  gave me the idea to start a blog. She is adorable, a crazy good runner, and always learning more about running. A few wonderful friends and family encouraged me to give blogging a try. I think it will be so much fun!

FOLLOW ME..... as I navigate life, figure out what blogging is all about, set goals, RUN..RUN..RUN, and continue to follow THE PATTI PLAN.

Questions:

Why do you run? What motivates you? What hinders you?

Are you a beginner or veteran?

What running topic would you like to know more about??