Love to my new kicks and my awesome training partners

This morning I ran 7.61 miles with Mike D. (I'll write 7.5 in my training planner tho) and it was awesome. We had a really good run. The wind was perfect and the sun was out. We always meet at 34th street b/c that's where I live so we always have the pleasure of running on the boardwalk or in the park. We are very lucky. I ran in my new shoes (Brooks ST Racer-thank you very much Final Kick) b/c I'm making sure they are broke in before I race in them (VA is for Lovers 14K on Feb 12th) and b/c I'm thinking of training in shoes that are similar to these.
(btw, if you don't race or train in flats I strongly suggest you try it b/c they really change make you feel faster and they make your feet feel lighter which is awesome for race day)
Let me explain, for probably the past 5 years I have trained in the same shoe Saucony Omni (which is a great shoe and I love it) but it's made to be a stability shoe (moderate stability) and it has extra cushioning. This shoe has served me wonderfully but I'm wondering if maybe my foot strike has changed (since Bill Bernard took over my coaching b/c I know he has worked on changing my stride) and if I need a shoe with less stability now. This is all speculation. I still need to talk to Jim Golden (owner of Final Kick) and have him re-evaluate my foot strike. If you've never had a professional look at your feet to help you get the right shoe...you really should. Helps prevent injuries.

So this morning was an awesome training run. Mike and I had a great steady pace out to 64th street and down to the Narrows-on the way back we really picked up the pace and had a nice steady run. I really appreciate the importance of a good training partner. Having one always makes the workout more fun, passes the time, and usually makes you work harder and better. Great examples would be my girlfriend Sika and me lifting weights at the rec center and then Mike and me running this morning. Great and wonderful times. They really allow you to bond and to get to know and love your training partner/new best friend. I know I can trust Mike and Sika with anything and that they will always be there for me (and Mike doesn't complain about my bathroom breaks-lol).

After my run and stretching I did about 25 minutes of yoga. I love yoga b/c it's wonderful stretching and core work. I have to be careful with yoga b/c I can (and I've done it in the past) get injured with yoga. I have to remember I'm not a yogi and I will get hurt it I stretch too deeply. I love the deep breathing and the whole mind body connection. It's an amazing feeling. When you finish you feel limber, stretched and you do feel more connected to your own soul. If you haven't tried it.......I suggest you do. If you've tried it in the past and you didn't like it.......maybe it's time to grab a friend and go again.

Now I get some time to relax and catch up on my todo list. Tonight I have track with coach and I have a feeling it's gonna be tough and intense. The number and intensity of the mile repeats are increasing and I think we are going to be doing 2x1.5 mile repeats very soon. Ouch.

A 20 miler

20 miles is never easy. I don't care how many times you to it. It never gets easier. Today was a 20 mile run. To a runner, it sounds great in theory but as always actually doing it is a lot more painful. Started at Hot Tuna and ran all the way to 1st street and back. 2:18mins which is an average of 6:55. The boardwalk section (2.5 miles) really brought down our time b/c of the head wind. We saw a couple of 7 min miles and the rest of the way every time I looked at my watch we were in the 6:40's. The pace was hard. The legs were tired. Mentally, I was able to keep it going but there were times when I wanted to just slow it down but I couldn't b/c I had to stay with Billy Chorey. Once Coach even gave me an out by saying "hey when we get to the end if you want you can go straight instead of doing the extra in the neighborhood". When it came to that point (about 19.5) I wanted to take the out but I knew that later I would regret it deeply......so I kept it up. All the way baby!
Like I said, 20 miles is never easy but the feeling is always amazing. Something to thing about when you are on your long run.

Upcoming Races

VA is for Lovers 14K Feb 12th Virginia Beach VA
Austin Half Marathon February 20th in Austin TX
Shamrock Half Marathon March in Virginia Beach VA

Does it matter if he won't say I Love You?

This topic is a little different than my usual topic but it's something I've been thinking (and perhaps struggling with) for a few weeks. If your significant other can't (or won't) say I love you does it matter?
Are these words that are important? Do we, in our western culture, place too much emphasis on these three little words?
I've been in relationships in the past that didn't last despite being told I Love You. I have a good friend who just broke up with his girlfriend and they had said those three little words to each but yet they only lasted about 6 or so months. What is it about these words? Why do we only think our relationship is credible once we have heard these words? In the end, they don't mean that the relationship will last. But somehow these words bring comfort, hopes, and dreams.

So if you are in a good relationship where there is mutual respect, you have a lot of the same values, dreams, and goals, you love being together, and everything is good............does it matter that those words haven't been reciprocated.

The importance of massage

It is well known that running can cause muscle soreness, muscle damage, and reduced muscle function. From the newest beginner to the most experienced of runners, virtually all runners frequently experience the muscle pain associated with running.
A massage is a very important component of training, which can be used to promote recovery and enhance performance.

When training at a high level it is hard for the body to recover sufficiently, which can cause a decrease performance as well as injuries. Without proper recovery, an athlete may never reach their fullest potential. There are a lot of athletes who do not give their bodies enough rest between exercise bouts, and in the long run end up cheating themselves, or worse injured. Recovery is just as important to a strength and conditioning program as the program design itself, and should always be included. Massage techniques can promote blood flow and stimulation to muscles, which will bring in more nutrients to the muscles. In fact, a massage can be just as restoring or more to your muscles as a mid day nap.

Point to take home
Find a good place to get regular massages. You will find these beneficial and your body will thank you.

Track workout

Tuesday night is almost always a track session for me. And no matter what I always find myself grateful that I have the ability to choose to run around in a circle no matter how hot or cold it is (because it seems that hot and cold are the only 2 temperatures we have in at the Beach) and last night was no different. But last night was a struggle for me. It was a hard workout for me mentally b/c the legs (and the hip) were tired and hurting. It takes a while to fully recover from a 20 mile run (on Saturday) and my body was still feeling the ouch. My mile was fine. I hit the time that coach wanted 5:23, It seemed that I struggled with the speed stuff (ugh). The first 400 was tough. I hit it in 75 seconds instead of 70 and who knows why. It could have been the legs or just that I had no one behind me pushing me. The second one I recovered with a 68 (much better but didn't make up for the blistering 75). The 200's have never been my favorite which is why I think Coach loves them so very much. He usually does us a favor by not timing them.........well that wasn't the plan last night. Not only was he time but he was critiquing as well.
The workout was just tough. But as coach says, "It's a workout not a race. You just have to get through it." And I did.
The whole point is....it doesn't matter how much we love our sport, sometimes it just tough and we have to get through it. Sometimes there is a part of us that doesn't want to be there and we have to get through it. This is what separates a runner or a swimmer (or pick your sport) from just the weekend warrior or the fair weather athlete. You are out there training.......even when you kinda of don't want to be. And of course having your coach there also helps :-)

The Treadmill is your Friend

Last Thursday Andy was talking to a buddy of his about working out. He told him that all Renee needed to get a fully body workout was a stick and a chair. I've been working out for a while and he's almost correct. I can get a workout in without using any special equipment. One of my favorite sites to get motivation and workouts is Nike Women on facebook. They totally rock.
So the headline reads the treadmill is your friend. I really want people to think about this during the cold weather and when it's just miserable outside. You can use the treadmill to get a small run in for the day. It's a mindset. You can do it. The treadmill can be used to get in an awesome workout and you can walk away feeling like you did your body good and you mentally overcame the treadmill. I do all different sort of workouts on the treadmill!
This morning my workout included 1.5 mile intervals at a 7min pace (I have track tonight so I didn't push it
Then I did 3 sets of planks (these aren't your usual planks but involve alternating raising R arm and L leg with L arm and R leg) alternating with bicycle crunches.
Along with 2 sets of Walk Out Pushups to a Swivel
And some intense lower ab leg raises on the bench.
And tricep dips
The point is I keep my heart rate up the entire time
I immediately got back on the treadmill for another 1.5 mile interval.
I kept this up until I was finished with my 5 miles.
Also during this workout I incorporated dumbbells for bicep curls and side crunches

When I was finished running I completed any exercise that I had left to finish and added anything that I still wanted to make sure I did for the day. For example, I didn't do my 1 legged squats until after I was finished running.

Then I stretched. And headed home. This morning I was able to get in a good run on the treadmill and I worked out my major muscle groups.
Besides knowing my abs are going to hurt tomorrow (b/c they are already sore) I feel great.