While we're on the subject- advice and gear.

Hey! It's Danna. Race season is fast approaching. We have run through this snowy winter and while we still have a lot of training to do, I feel glad for the early morning, snowy, cold runs logged. I at least have a good base to build on. Our little 'she runs like a girl' training team is well on their way to fame and stardom! (ok- at least a promising future of finishing our planned races!)

While we are on the subject of gear and advice, I wanted to mention a couple of things....

There is something I hear from EVERY new runner. "I don't drink during runs." When I was training for my first marathon, I told this to my trainer. I got side-aches when I would drink. She made me practice. I realized that I have a measurable energy boost when I am well hydrated through out the run- even 3 miles or so. I do not run without water. My body learned how to handle the water as I ran, and really it only took about a week of consistent effort. You will have better endurance and speed if you train yourself to drink. K taught me the best little drinking secret too- sounds simple- works like a charm... Tuck your chin to your chest when you swallow. No choke or gag. Great to have a speech therapist for a partner right!

When I am not training for a specific race, when I need to train with the energy drink they provide, I use G2. It has less calories, and less sugar. Then I feel like I don't waste the calories burned on the actual run, getting through the run.

Newbies- be careful to not increase your mileage by more than 10% per week. Otherwise you risk injury.

Remember- walk breaks for one to two minutes (time yourself so as not to go over) every mile at least. In our last marathon, we walked one minute every 1/2 mile the first 20 miles. We finished strong.

I have had quite a few questions about my GPS "watch." It is a Garmin Forerunner 305. I LOVE IT! It tells me my running time, my pace, my distance, my heart rate, calories burned, elevation, sunrise, sunset time, lap times, oh yeah- and the time of day. It is AWESOME! I have also worn it skiing and biking. It has settings for multiple sports. There is a newer model out- the 405. I bought the 305 because it has better reviews from actual runners. My mom runs with this same model. She thinks it's fun too. My sister runs with the 405 and loves it. I sync it with my computer a few times a month and it has maps of every run, monitors my improvement (or lack thereof) and keeps all the data stored. It looks big- and it is. But it is ergonomically designed, so it never bugs me. Sometimes on a Saturday I end up wearing it all day. Never know it's there. It was accurate to the minute on my last marathon. I love not having to try to figure out distances. It does all the work for me. I also have really enjoyed the pace feature that shows I have shaved MINUTES off of my mile time in the last year. It's an electronic cheerleader!


So- my next fave item I can't run without is my smart wool tank. It adds just enough core warmth on cold days- with NO bulk. It is the perfect breathable tank for warm days. And the super bonus feature- it's merino wool, so I can literally wear it for multiple runs in a row and it NEVER smells. Weird, but true. The same is true for my smart wool socks. The tank is tissue thin and is NOT itchy at all. They are pricey at around $50, but it's one of only a few items I can use year 'round. It long ago paid for itself.
Here is a link if it sounds interesting to you.
https://www.smartwool.com/default.cfm?gclid=CPe11eqjiaACFRFbagodwH7elw#/Womens/Apparel/Tops/_/2236/


Next- My multi-tasking gloves! A Christmas gift from the hub.


A nice warm, lightweight mitten to start the run.









A flashing LED light to make you more visible, plus the reflective stripe


When you warm up, the mitten part flips back to make gloves, and a flip back finger too, so you can tie your shoes, or mess with your watch etc. Love them! They are Saucony, and currently on sale too- http://www.saucony.com/store/SiteController/saucony/productdetails?stockNumber=90202-BK&showDefaultOption=true&skuId=***4*******90202-BK00**M&productId=4-100810&catId=cat620160

Another every day item is my Pearl Izumi convertible jacket. I want the most for my hard- earned running dollar. I love this jacket because I wear the vest on days above about 22 degrees. An then zip the sleeves on for colder days. It's lightweight and breathable.















There is a Pearl Izumi outlet in Utah- in Park City. I have found crazy deals there. I bought this on-line though. http://www.pearlizumi.com/product.php?mode=view&product_id=1448991

Of course my favorite running gear- are the girls! NOTHING is more motivating than running with other women. They keep me going. Every run with them is AWESOME!
Keep up the hard work. It pays off, I promise. And come and run with us sometime!

It's time to get serious, baby!

It's Kristin.

Well, now that the mileage is getting a bit higher for the spring training schedules, I have a few suggestions.  this is mostly for my beginner friends who are just getting into running.  Yes, I've only run one marathon, but you learn a lot of do's and don'ts in that process, ya know?

1.  Gatorade.  

It's time to buy some Gatorade.  If you can find out the specific drink they'll be handing out in your race, use that drink.  In the Us, it's usually Gatorade or Powerade.  Using an energy drink is important for a couple of reasons.  Practicing.  You need to be taking in electrolytes of some form, and you need to PRACTICE.  PS:  Some people prefer electrolyte tablets.  Also, it may be hard on your stomach and may take some getting used to.  If you need to water it down, that can really help, but then you'll need to practice that so you can water it down during the race too.  I never liked Gatorade till I started running.  Now I love it.  D and I call it "popsicle."

2.  Bodyglide

There are various things you can use for chafing prevention, such as vasoline, but Bodyglide is a specific brand and is prefered by most runners.  It's sold and running and sports stores (I found it cheapest at Sports Authority).  I like to use it on runs over 8 miles.  I like to out it between my toes, under the elastic parts and seams of my pants and sports bras, under my underarms, and on really long runs....well, call me and we'll talk about where else!  Let's just say, you don't share Bodyglide among friends.  Guys really need to put this on their nipples too!  Just stand at the finish line of a Marathon, and you can easily identify the guys who skipped the Glide.  And just ask Danna about the story of her meeting Sybille in her first marathon!  At mile 9, this girl was chafed red and raw already, and never finished the race.  

3.  The Belt

You may wanna consider a belt, although the problem is-they are pricey!  For me, it was totally worth it, and I'm pretty frugal!  I love love love my belt, and so does Danna.  I have the Amphipod RunLite Hydration Belt.  It was about $40.  I also recommend a bottle cleaning brush.  What would I change about my belt?  Maybe a bigger pouch so I could pack my camera.  Why do you need a belt?  So that you don't have to run where there are drinking fountains, or loops, or you don't have to drop off your fluids before hand and let them sit in the cold or heat.  Plus I can bring my gels, my pepper spray, my chapstick, keys, my phone if I want (we always like to make sure we run with a phone for many reasons), tissues, other treats for super long runs, lists or maps.....you get the idea.

4.  Decent shoes

Yes, they are painfully expensive if you get the good ones.  But you must!!  Get to the running store and have them evaluate your gait!  Or ask you Sports Medicine doc.  For example, Danna is a supinator and wearing pronator shoes gave her major shin problems.  I'm a pronator, but wearing pronator shoes + overly exaggerated anti-pronation inserts was too much and gave me tendonitis!  Suck it up and get some sweet kicks.

5.  Running socks

Okay, now I'm getting fancy.  But I'm on a roll here!  Running socks will change your life. No more blisters, no more annoying crinkle feeling under the ball of your foot, no more wet socks after a run, no more rubbing your Achilles on the back of your show- they have padding there!  Danna loves Smartwool.  I wanna try them, bit I love my Ascics.  And I also wanna try the ones with separated toes.  And the very drying ones.  Wrightsock? 

6.  Gel

It's time to start popping a gel, or power bar mid-run so you don't end completely gorked.  I have no preference except for taste.  D really likes GU brand.  They make me gag less than some.  I've never felt any difference between gels with caffeine or without, but some people really do.  All I can say is that theyr eally make a difference!  Don't wait until you think you need one- take them about 45 minutes into the run at least!  Or 15 minutes before the run if you want a boost. 

Ok, so what am I missing, fellow runners?  Any other essential accessories or gear?  

Happy running this week! 

XOXO,

~K

To race or not to race.

Happy Birthday to Danna! Here we are with a few friends at Dear Lizzie!

It's Kristin here.

This last week's medium run we did 7 miles. (Suz wasn't with us- refusing to subject her lungs to the nasty inverted air quality of last week. I don't blame her.) It was a fantastic run for me! I felt great the whole run- just relishing that runner's high, and the feeling of catharsis that comes with a good long run. This was the first run in months that wasn't a struggle. To be honest, I've been in a bit of a funk. Lately running has been so...grueling for me. I've tried to keep up with D and S, but my body's clearly not in as good of shape as theirs lately. This whole foot injury resting thing has taken me backward big time. Sometimes I hate to admit this, knowing people may hear it and think, "You struggled for months until you got back into the groove? No thanks- running's not for me." But it's worth it! The company was worth it, and the feeling after the run, the caloric burning, the sense of discipline and accomplishment, the fellowship with other runners. Anyway, Iw as so happy to finally be feeling great again! Hang in there new runners, it's so worth it.

On our long run we ran a different trail- one we haven't run in a while. We talked about work, family, cute husbands, running itself (as always), blogging, future races. Danna's really interested in running the Wasatch Back this year- a killer 2-day relay race through the mountain passes that is a blast. Anyone done it? I'm so tempted, bu THE HILLS! I'm so not a hill person. We are also considering the San Francisco Nike women's marathon in the fall (also very hilly of course- San Francisco) where you get a Tiffany Necklace at the end as your medal, served on a silver platter by the local firemen dressed in tuxes. How can a girl resist. Oh hills, why must you torment me? But for the little robin's egg blue box, I think I just might. Suzy, wanna come?


I say run while you can! What if next year you're pregnant? Or have a (non-running-induced) injury? Or what if the air quality makes running impossible? Or... You just never know.

I was totally inspired by this video I found this morning. This guy video taped his Disneyworld Marathon. The nostalgia actually brought tears to my eyes- especially watching the starting line (warning: hand-held camera=shaky running footage), seeing the other runners, the crowd, the whole marathon atmosphere. Can't wait to do it again.



Ksenia left a question on our last post:
Great resolutions! Sorry I couldn't make it for the run with you guys this week. I did about 6 miles today! I feel great. There is nothing better than that feeling of achievement when I finish my run. I agree with you that I really start enjoying it fully only after mile 3!

If I run in the morning, at around 8-9, do I need to eat breakfast? My stomach seems to deal with the run better if I don't. What is the official runner's doctrine on that?

Thanks! You guys are my inspiration!

My thoughts are as follows: We 3 think eating before the race is a good idea, as it settles your stomach. Gels and Gatorade are hard on the stomach. However if you are going to do this you need to practice on the long training runs. We liked a half or full piece of (dry) toast, (D likes a hard-boiled egg), and 1/2 a banana. We also practiced with bananas and pretzels mid-run since that's what the aid stations hand out. Avoid fatty foods, dairy, too much protein, too much fiber/roughage. Also, drink liquids (6-8 oz) as soon as you get up, then 6-8 oz/hour (Galloway's Book on Running p. 90) before you run. I have never been able to eat before a run until I started practicing. I had to put the toast in the toaster the second I got up so I wasn't eating too close to the run.

XOXO

~K

Testing the (frozen) waters...

(By: Kristin)

I hope you all had a fabulous Christmas. I know I did. I got a few new running items from Matt's family, so that'll be fun to put to use on the trail. Nothing helps get you on the winter trial like new gear to test out.

Speaking of getting out there, I am wondering how many of you would be interested in a winter run with us on some Saturday? If you are, leave a comment and say what Saturday works for you, what time you would prefer, and how many miles you are capable of running. Don't be shy! We'll take it all into consideration, but I was thinking some time in January or February would be fun! Maybe some time around 7 am? I have a lot of friends who have been telling me they want to get out there and run in the cold, but they have no one to go with, and haven't figured out what to wear. Wouldn't it be a blast to get a bunch of chicks out there on the Jordan River Parkway and gab while we knock out a few miles? We'll help advise you novices about what to bring/wear before the big day.

On another note, I am so bummed! The Ogden Half Marathon (which all 3 of us have procrastinated signing up for) is now full! What a bummer. Maybe we'll think about the SLC half in April? I never thought I'd be capable of running a spring half or marathon because I didn't think I could bear winter training. Ladies, I'm here to say, it's possible! And honestly not as painful as I had once believed. If I can do winter running, anyone can. Seriously- I'm ALWAYS freezing cold. But our runs have been downright comfy and cozy, I tell you!

Anyway, don't forget to mention your interest in our SheRunsLikeAGirl group run if you're thinking about it!

Check out the amazing winner of the NY Marathon! (Warning: must endure a bit of David Letterman.)



XOXO
-KM