When I started writing this post, I tried to come up with a catchy title for about a minute before it occurred to me that you can’t sugar coat a bad habit. It is what it is. At the karate school I use to teach at, we would say “Good habits are hard to make but easy to live with; bad habits are easy to make but hard to live with.” That’s a bit too long for a title, but I think it serves as a great lead in to this important topic.
Some bad habits are known to you, others might be things you have never thought of but do anyway, some are things you are neglecting to do, but they all have one thing in common: they make you slower.
GPS watches have come a long way from the simplistic functionality of “pace” and “time”; however, I have discovered that many Garmin watch owners have no idea how to utilize all of the features of their watch. In this post, I will guide you through the two ways to set a workout on your Garmin Forerunner 220 or higher.
A good marathon plan will typically start with 4 weeks of hill training. Within those 4 weeks, the runner will work on three different hill workouts: hill sprints, medium hills, and long hills. I am always scoping out new hills in my long and easy runs, filing them away for the hill module to keep things interesting.
This blog post is nearly two years old, but I thought I would republish it for some friends who are racing this coming weekend. Sometimes taper is the hardest part of training. I managed a 21 minute marathon PR after this particular piece was written.
Runners do this thing called “taper” in the weeks leading up to goal endurance race. Tapering is essentially a decrease in weekly miles run that allows for repair of muscles, storage of extra glycogen, and amply recovery before race day. It has been shown to increase performance somewhere between 2-8%, depending on how the tapering is done. The most effective tapering plans take into account a runners peak mileage, the length of the race, and the runner’s experience and goals. Plans that decrease intensity along with mileage have been shown to be far less effective than those that decrease mileage but maintain intensity.
But, all that said, that is not really what this post is about.
This post is about Taper Madness. It’s about what happens to your brain on taper.
A friend of mine recently commented that “You make time for what you want to make time for,” and I could not agree more. One of the first posts I ever wrote for this blog was about time management. Two years later, the things I wrote in that post still ring true. In fact, now that I am in nursing school full time, it is even more important for me to make time for the things that matter. People still ask me, at least once a day it feels like, how I “make time” for everything that I do: marathon training, schoolwork, family, housekeeping, and friends.
Lucky for you, I don’t have any pictures of the blister that I battled for nearly 3 weeks, but, as you can gather from the 3 month-aftermath photo, this was a blister for the ages, and I learned a lot about blister protection and healing while dealing with it.
This particular blister, like most of the ones runners get on their feet, was caused by friction between the back of my heel, sock and heel back of my shoe. I simply didn’t have my shoe tied well enough while doing a long run on a pretty hot and humid day. The result was, after that first run, just a small, single pocketed blister directly on the back of my heel.
Common wisdom is to leave the blister intact and let it heal; the liquid inside the blister is protective and will be absorbed once there is new skin. However, as I discovered, a blister on the heel will be extremely painful if left alone because of the pressure from the sock and shoe. If you plan on continuing to run, leaving the blister intact may be impossible.
This piece is a tribute to my son and his love all things Asian Food. He saw the contestants on Fox’s Masterchef tv show have to make these in a challenge and immediately begged for us to make spring rolls at home. While the contestants on the show fried their spring rolls, we decided to up the quality and health of our rolls by baking them instead.
The weather really fluctuates during final months of fall season training into winter and then emerging out into spring again. Living in North Carolina, you often need to have clothes for runs that drop into the low 20s and below and then, the very next week, find yourself searching for gear that will be suitable for 35-50 degrees.
Here are my top picks for these unpredictable running seasons!
Somewhere in between raising 4 kids, hanging out with my husband, going to nursing school, and working at a local running store, I also teach martial arts for Pro Martial Arts in Apex, NC. I have a 3rd degree black belt and hope to test for my master’s level belt some time next year.
My favorite part about martial arts is the kids; they constantly keep me motivated in my teaching and practice. When my sister sent me these cookie cutters, I knew I just had to bake the Pro Martial Arts students some cookies: