Miss Zippy http://misszippy1.com Mom. Runner. Coach. Writer. Mon, 27 Apr 2015 18:17:24 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.4 Mondays on the run (pacer edition)http://misszippy1.com/2015/04/run-pacer.html http://misszippy1.com/2015/04/run-pacer.html#comments Mon, 27 Apr 2015 04:25:06 +0000 http://misszippy1.com/?p=6078 This was a really solid week of training for me, although my legs are definitely feeling it. Things went down like this: Monday: Rest Tuesday: Nine miles w/ three miles at tempo; barre class Wednesday: Swim; seven miles easy Thursday: Seven miles easy plus strides; HIIT workout Friday: One hour spin; yoga wall class (such […]

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Running a half marathon is fun but leading a pace group is even betterThis was a really solid week of training for me, although my legs are definitely feeling it. Things went down like this:

Monday: Rest

Tuesday: Nine miles w/ three miles at tempo; barre class

Wednesday: Swim; seven miles easy

Thursday: Seven miles easy plus strides; HIIT workout

Friday: One hour spin; yoga wall class (such an improvement over last week’s gentle yoga!)

Saturday: Six miles easy on trails

Sunday: Paced the nine-minute group at the Columbia Half Marathon; HIIT workout

I ended up being a last-minute stand in for pacing at the Columbia Half Marathon yesterday, helping to lead the nine-minute pace group. I’ve only ever paced once before at the local Metric Marathon and I loved that experience, so I was happy to have the chance to do it again. This wasn’t quite as good an experience, however, and for one big reason: we paced too fast.

I’m going to try to be diplomatic here, but I was a bit frustrated with my fellow pacers. Each and every mile after the first was just too fast. I kept suggesting that we slow down and would even try to step it back, but they just didn’t seem to be of the same mindset. We had a rapidly dwindling group, and I feel we did a disservice to those who were striving to achieve a certain goal. In talking later with my friend who regularly paces and organizes pace groups, I know now that I should have just broken away from my fellow pacers and done a better job. So if you were aiming for a nine-minute pace yesterday at this race and were counting on pacer help, I apologize.

On a much lighter note, I got to see and run a bit with Cynthia from You Signed Up for What, as well as meet Judith and Wendy in real life, two ladies with whom I literally cross paths many Saturday mornings. It was so nice to connect with them for real!

And on the racing front, a big, HUGE congrats to two of my very favorite blogger friends,  Tina and Allie for their killer performances at London and New Jersey this weekend. Way to go ladies!

Heading into this week, I’m definitely keeping tabs on my legs and how they are feeling. This week they were tired and I’m pretty sure it’s from not taking it as easy as I should have in the days following Cherry Blossom. How many times do I need to learn that lesson?


My week of training included pacing a race! via @misszippy1 #runchat #fitfluential…
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How was your week of running? Have you ever been frustrated with pacers at a race? 

 

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Two half marathons/one week aparthttp://misszippy1.com/2015/04/half-marathon-2.html http://misszippy1.com/2015/04/half-marathon-2.html#comments Wed, 22 Apr 2015 04:50:20 +0000 http://misszippy1.com/?p=6057 Race calendars are meant to be changed, are they not? I think so. When I put my original race calendar together a while back, I included the Harper’s Ferry Half Marathon on May 9. I didn’t think I’d have anything else on the calendar until potentially June, when I might add the Baltimore 10-miler. Then […]

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I'm running Morey's Piers Half Marathon in MayRace calendars are meant to be changed, are they not? I think so.

When I put my original race calendar together a while back, I included the Harper’s Ferry Half Marathon on May 9. I didn’t think I’d have anything else on the calendar until potentially June, when I might add the Baltimore 10-miler. Then an offer came my way from Morey’s Piers to run the Wild Half Marathon in Wildwood, NJ, and there was just no turning that one down. I love the Jersey shore and will take any excuse to go. Just one little hitch: it happens to be May 17, making it one week after Harper’s Ferry.

Now, some of you younger folks can race two half marathons back to back, but at 49, I cannot. I’m not sure I’ve ever been able to race two half marathons in two weeks, honestly. So one of these two races has to be a sacrificial lamb.

I'm running the Harper's Ferry Half MarathonThe two races could not be more different. Harper’s Ferry has just about no flat to it and is a mixture of trails, gravel and road. The course description:  The route includes close to 1000 feet of total elevation gain and 2000 feet of total elevation change. The steep uphill portions will test each runner’s strength and will. The race is totally within the Harper’s Ferry National Park, and is truly one of the most beautiful areas you can visit–if you’ve never been, put it on your “must see” list, by the way.

The Wild Half, by contrast, is flat, fast and seaside. If you’re not familiar with Wildwood, it’s a quintessential Jersey shore town, complete with a boardwalk and amusement pier (Morey’s Piers). The race runs south into Wildwood Crest and then back onto the boardwalk, into North Wildwood, and finishes at the Wildwood Convention Center. Every entrant gets complimentary tickets to the amusement rides, and there’s also a 5k and a kids beach run.

Can you guess which race will be a training run and which a race for me? I’m definitely going for time at the Wild Half, while Harper’s Ferry is going to be a scenic run with friends (or behind my friends) followed by time in the post-race beer garden. Then I’m going to taper all the following week. I’m looking forward to both races, especially since they’re going to be such different experiences in every way possible.


I’m running @moreyspiers wild half and Harper’s Ferry half one week apart via @misszippy1 #runchat…
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So tell me: have you ever raced half marathons back-to-back? How did that turn out for you? 

Disclosure: Morey’s Piers is giving me free race entry and hotel stay. All opinions and excitement over the event are my own.

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http://misszippy1.com/2015/04/half-marathon-2.html/feed 33 I’m running Morey’s Piers Half Marathon in May I’m running the Harper’s Ferry Half Marathon
Mondays on the run (spring is here version)http://misszippy1.com/2015/04/mondays-run.html http://misszippy1.com/2015/04/mondays-run.html#comments Mon, 20 Apr 2015 04:07:19 +0000 http://misszippy1.com/?p=6048 This past week of running was all about recovery from Cherry Blossom. The first run back on Tuesday, my legs felt pretty rough, but after that, things improved quickly. I’m actually feeling encouraged by how fast my legs bounced back because usually that’s not the case for me. Here’s how the week shook out (and […]

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My week of running and cross training.This past week of running was all about recovery from Cherry Blossom. The first run back on Tuesday, my legs felt pretty rough, but after that, things improved quickly. I’m actually feeling encouraged by how fast my legs bounced back because usually that’s not the case for me. Here’s how the week shook out (and know that stability work is in there every day):

Monday: Rest day

Tuesday: Easy six miles, barre class (legs were absolutely quivering in here today thanks to Sunday’s race)

Wednesday: A.M.: 2,000 yds in the pool and an easy three miles; P.M.: Three miles with my son and his friends. I have to admit something here: I got really immature and worked hard to ensure my son didn’t “beat” me on this run. Really, how old am I? He beat me anyway (my son just grabbed the keyboard and added this, fyi).

Thursday: Seven miles easy plus HIIT workout

Friday: One hour easy spin on the trainer; yoga

Saturday: Twelve miles

Sunday: Ten miles (explanation below)

Yesterday I volunteered as course marshal at my running club’s annual Clyde’s 10k race. If you love to watch races, volunteering is a great way to do it, fyi. I started the morning early with three miles with Tori, then ran four miles down to the race start. After that, I grabbed my snazzy vest and flag and ran 1.5 miles out to my assigned spot. I worked the course until the last runner passed me, then ran the 1.5 miles back to the start/finish, bringing me to 10 for the day. Mr. Zippy ran Clyde’s this year, somewhat on a whim (that’s his back in the photo above). He is a basketball player, not a runner, but every year or so he’ll decide about four weeks out that he wants to run a race. I’d say we are the yin/yang of running, no?

Let’s talk about that yoga class I did on Friday. It was a “gentle” yoga class and let’s just say this was not a good match for my personality. I think we accomplished all of three warrior poses and two down dogs in one hour’s time. I’m pretty sure my stress level went UP instead of down because I was getting so impatient. Next week I’ll be sure to choose another.

Can’t let this post go by without acknowledgement of Patriot’s Day–see how I did the colors in my collage this week? I hope everyone out there today is having a fantastic experience!

Oh, and after this week’s amazing spring weather, I’m calling it: shorts from here on out!


How was your week of running? Here’s mine via @misszippy1 #runchat #fitfluential…
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How was your week of running? Are you wearing shorts where you are yet? 

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On races and headphoneshttp://misszippy1.com/2015/04/races-headphones.html http://misszippy1.com/2015/04/races-headphones.html#comments Fri, 17 Apr 2015 04:26:25 +0000 http://misszippy1.com/?p=6032 By now most of you know that I’m a minimalist when it comes to running, from my shoes to my gadgets (or lack thereof) to the smaller, more local races I tend to choose. So it should probably come as no surprise to you that I don’t run with music. Never have and never will. […]

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Do headphones and running races mix?By now most of you know that I’m a minimalist when it comes to running, from my shoes to my gadgets (or lack thereof) to the smaller, more local races I tend to choose. So it should probably come as no surprise to you that I don’t run with music. Never have and never will.

This isn’t a post about the merits of running sans music, although I could certainly make it one. It’s also not a post about how I don’t understand why people like music during runs, even though it could be. To each his own. No, this is a post about race etiquette and how some folks just ignore it when it comes to their music.

There was a time, when portable music devices first became common, that most races banned them. I don’t know if most RDs just threw in the towel because they couldn’t monitor this or what, but it seems like there are more headsets out there than ever. And that’s fine, if you are listening to your music at a reasonable, thoughtful of others, volume. All too often, however, that doesn’t seem to be the case.

At the last two races I’ve done–the Napa Valley Marathon and the Cherry Blossom 10-miler–I was amazed at how many runners felt the need to BLAST their music during the races. Some did it with their headphones on, and others went so far as to strap a phone to their arms and share their music with the world.

I have to tell you, this is the bane of my existence when I race. Wear your headphones if you must, but don’t think that others want to hear your latest playlist. We just don’t. We choose to go without music for a reason, so please don’t force yours upon us. Also, when your music is that loud, you become a hazard to others, oblivious to your surroundings and footsteps near you. These are footsteps that, if you could hear them, would prevent you from stepping into an oncoming runners’ path.

The loud music gets to me, but just as bad are those talking GPS apps. I hate running near someone whose GPS updates them loudly and publicly what his or her current pace is, what mile (or even quarter mile, seriously?) he or she is running, and what average pace he or she is holding. I don’t even wear a GPS watch when I race, because I race better without one. So please don’t force that information on me as you run nearby.

Bottom line: maybe I’m an old curmudgeon, but I know I speak for others when I ask that music-loving, GPS app-using runners just bring it down a notch or 100. (Read what Alison had to say on this earlier). Respect that others have a right to their own thoughts, the sounds of the race going on around them, and the peace of a race without so much noise pollution. You are not the only one of the course.


Headphone abuse at the races via @misszippy1 #runchat #fitfluential http://misszippy1.com/?p=6032
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Who’s with me on this? 

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Mother’s Day gift guide for runnershttp://misszippy1.com/2015/04/mothers-day-gift-guide.html http://misszippy1.com/2015/04/mothers-day-gift-guide.html#comments Wed, 15 Apr 2015 04:06:54 +0000 http://misszippy1.com/?p=6000 If you haven’t noticed, there’s something of a mother runner boom going on out there, which is only a good thing. For me, as a mom, running has always been the perfect companion: a way to stay healthy and energetic for my kids, as well as a chance to get “me” time. And today, both […]

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Mother's Day gift ideas for the runner in your life.If you haven’t noticed, there’s something of a mother runner boom going on out there, which is only a good thing. For me, as a mom, running has always been the perfect companion: a way to stay healthy and energetic for my kids, as well as a chance to get “me” time. And today, both my kids run, sometimes alongside me, which is pretty much the best thing ever.

I always start my Mother’s Day with a run, and this year it will likely be a short, recovery run, preferably on trails. The day before I’ll be running the Harper’s Ferry Half Marathon, which is a beast of a course and is sure to beat me up!

If you’re a mother runner, or if you have a mother runner in your life, here are some fantastic gift ideas for Mother’s Day, which is May 10, by the way.

1. Erica Sara Designs jewelry: Erica is a (new!) mother runner herself and her pieces are absolutely gorgeous. She has several pieces designed with the mother runner in mind and even has a Mother’s Day Look Book this year–I can find several things in there I’d love! She can also personalize her jewelry, so the sky is the limit.

2. Run Far Girl clothing: Designed by blogging mother runner Sarah Canney, these cute and comfy pieces are perfect for during or after a run. With sayings like “Embrace the Hill,” and “Run Far,” the shirts definitely speak running. Sarah’s shirts are also community minded as 10 percent of sales go to Children’s Hospital at Dartmouth-Hitchcock, where her own son was treated, and until this Monday (Patriot’s Day) 20 percent of her blue/yellow line goes to Girls on the Run.

3. Luna Bar chocolate salted caramel: Because a mother runner has to eat and with a flavor like that, you can’t go wrong, am I right? Luna sent me a couple of samples of this latest flavor and I loved them. Luna’s products are designed with women in mind, chockfull of calcium, iron, folic acid and vitamin D. The company also supports women’s causes and in fact, was the only sponsor of a pro female cycling team paying their athletes equal to men when the launched it. You have to love that!

4. Tales From Another Mother Runner: Sarah and Dimity are at it again with their third book, which this time around is a collection of 22 wonderful mother runner essays. Each highlights the personal role that running has played in the author’s life and I’m quite sure we can all see a piece of ourselves in every one. A must for the mother runner’s shelves!

Other gift ideas for the mother runner: race entry; a massage; gym membership; and perhaps the best gift of all, the time to run.


#Mothersday is coming and @misszippy1 has the perfect gift guide for the #motherruner in your life:…
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If you’re a mother runner, how do you like to spend your Mother’s Day? 

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Good day at the races (Cherry Blossom 10-miler)http://misszippy1.com/2015/04/cherry-blossom-10-miler-2.html http://misszippy1.com/2015/04/cherry-blossom-10-miler-2.html#comments Mon, 13 Apr 2015 04:32:03 +0000 http://misszippy1.com/?p=6010 If you could design the perfect spring day on which to race a 10-miler, yesterday had to be it. Pure blue skies, perfect temperatures, and cherry blossoms blooming everywhere–DC doesn’t get any prettier. And, much to my surprise, I had a decent day out there. Cherry Blossom and I just seem to get along. I can’t […]

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Running the Cherry Blossom 10-miler in Washington, DC, is a treat for any runner.If you could design the perfect spring day on which to race a 10-miler, yesterday had to be it. Pure blue skies, perfect temperatures, and cherry blossoms blooming everywhere–DC doesn’t get any prettier. And, much to my surprise, I had a decent day out there. Cherry Blossom and I just seem to get along.

I can’t give you my time because the Cherry Blossom organizers announced to us at the start that the course was going to come up about a half mile short. There had apparently been an accident earlier on the course, so they had to put a contingency plan into place that involved cutting the course. Let’s be honest: this didn’t break my heart, although I hope whoever was involved in the accident is ok today. A BIG kudos to the race organizers for pulling off the change in course with no delay in the race start and no blips on the screen that I noticed.

Since I don’t race with a Garmin, I don’t have a complete grip on my pace, but I’m pretty sure I averaged in the high 7:20s. I looked at my split at mile one (7:50) and mile two (7:35) and then after that just let go and let my legs figure it out. Somewhere between miles three and four I found myself next to the 7:30 pacer and then managed to get ahead of him, but not before hearing him tell others he was holding down about a 7:26 pace at the time. He did slide by me again at a water stop, but then I hung very close to him for the duration and I’m pretty sure that if I do the math of my 9.5-mile finish time (1:10), I would have been a high 1:13 to low 1:14. Yes, I’m happy with that!

Anyone who has raced Cherry Blossom before will tell you that the loneliest stretch is Hains Point–it’s a bit quiet and desolate feeling out there and on a windy day can be brutal. Yesterday, however, I even loved Hains Point. All you had to do was look up at the canopy of cherry blossoms and you couldn’t help but smile. So perfect.

Post race I ran into Alison of Racing Tales, who looked like the bad%^& that she is out there. We laughed about how when we race, our blogger personalities take over and we write our race reports in our heads en route. Anyone do this?

From the finish, my friends and I headed off to breakfast, then a couple of us took off for home because soccer games and other activities awaited us. Like I said, I don’t think I could have designed a nicer, more enjoyable day than yesterday. And I just might have found the kick in my pants that I needed to be slightly more dedicated to my training again. We’ll see–this IS version 2.0 of my racing life!


A good day at #CUCB15 for @misszippy1 #runchat #fitfluential #racing http://misszippy1.com/?p=6010
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Who else was at Cherry Blossom yesterday? Would you be disappointed if a race course had to be cut short? 

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Goals for Cherry Blossom 10-milerhttp://misszippy1.com/2015/04/cherry-blossom-10-miler.html http://misszippy1.com/2015/04/cherry-blossom-10-miler.html#comments Fri, 10 Apr 2015 04:28:32 +0000 http://misszippy1.com/?p=5982 Goals? You think I set goals for my races these days? Outside of not crashing and burning, honestly, I don’t. Here’s what I hope will go down for this year’s Cherry Blossom 10-miler: Like with the Napa Valley Marathon, I really don’t have a good gauge on my fitness level. I’ve done a total of […]

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Running the Cherry Blossom 10-miler in 2015Goals? You think I set goals for my races these days? Outside of not crashing and burning, honestly, I don’t. Here’s what I hope will go down for this year’s Cherry Blossom 10-miler:

Like with the Napa Valley Marathon, I really don’t have a good gauge on my fitness level. I’ve done a total of three speed sessions in between the marathon and this race, none of which have been overly impressive. If nothing else, the speed work has told me I won’t be anywhere near my normal Cherry Blossom pace, which is around a 72-73. That’s not even remotely on the table!

So I have to set a new normal for myself. Previously, I think my slowest 10-miler (other than one I ran five months pregnant) was about a 77. Honestly, I might be in that ballpark or even slower this year.

Similar to Napa, I am pretty accepting of this. My marathon training cycle this year was all about getting the mileage in and not worrying about speed. I barely accomplished that, so I don’t feel like I am carrying over any fitness from that training. The short window between Napa and Cherry Blossom hasn’t allowed for me to make up any real ground, either. All of which is to say, I’m just not in race shape this year. And since there’s not a darn thing I can do about that in the next two days, I’ll just do my best.

I can also enjoy the day–temperatures are supposed to be incredibly perfect for racing, with a low around 45 and a high around 65, which will come long after we are finished. And the Cherry Blossoms are peaking, which is a rare treat for this race–usually they are over and done with by now. Plus, as usual, I am headed to the race with friends, which always makes things fun.

For those of you not from this area and who aren’t familiar with Cherry Blossom, here are a few fun facts about this race that is steeped in tradition:

  • It has been around since 1973 and was originally designed as a tune-up run for Boston.
  • Winners over the years have included Bill Rodgers (multiple times), Collen De Reuck, and more Kenyans than you can count!
  • It passes by many of DC’s famous landmarks, including the Washington Monument, the Jefferson Memorial and tidal basin, Arlington National Cemetery, and Watergate.
  • It is part of the National Cherry Blossom Festival each year–the parade is generally the day before the race.

One of my favorite aspects about this race is taking the metro into DC in the dark and then emerging onto the national mall to watch the sun rise. It’s a beautiful sight that makes you appreciate our capitol. I’ll just ride that good mojo right on into the race, what do you say?


All about the #CUCB from @misszippy1 #runchat #fitfluential http://misszippy1.com/?p=5982
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Anyone else running Cherry Blossom this weekend or in years past?  

 

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Make group running work for youhttp://misszippy1.com/2015/04/group-running.html http://misszippy1.com/2015/04/group-running.html#comments Wed, 08 Apr 2015 04:34:37 +0000 http://misszippy1.com/?p=5965 You all know that I’ve been running with my pack of ladies for some time–probably pushing a decade now. Prior to that, I did group track workouts and sometimes ran with the occasional friend or two on a long run, but otherwise, I ran solo. I still mix up my workouts so that some are […]

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Running with a group can be a great addition to your fitness routine.You all know that I’ve been running with my pack of ladies for some time–probably pushing a decade now. Prior to that, I did group track workouts and sometimes ran with the occasional friend or two on a long run, but otherwise, I ran solo. I still mix up my workouts so that some are with the group and others are on my own. I appreciate and want them both in my running life.

Running with a group can have so many benefits: camaraderie, safety, motivation to get out the door and/or hit certain paces, and just the chance to connect with friends when it might otherwise be difficult due to busy schedules. But it can also be a slippery slope if you have certain goals you want to accomplish with your running.

For instance, it is really, really easy to get caught up on a group run and go too fast. This is true whether or not your aim is an easy recovery run or running a certain speed workout. Most people who race have a competitive nature and so if there’s a rabbit in the group, the tendency is going to be speeding up to catch him or her.

Another element to consider is whether or not you all have the same race distance goals. Some might be training for a marathon while you are training for shorter distances. While there is certainly some middle ground to be found, when it comes to speed work, you might want to figure out a way that works for all. Going to the track together, yet running different workouts is one way to accomplish that.

Bottom line: group running can be a boon to the enjoyment and the quality of your runs, if you set a few ground rules for yourself:

  • Resist the urge to go too fast. Make a deal with yourself before leaving the house that you’ll run the run you have planned.
  • Know yourself and your running. If you’re like me, for example, you like a mile or two to ease into a run. Most of my group doesn’t run that way, so I just hold back at the beginning, regardless, and usually fall into pace with them before long. If I didn’t, I might pay for it in the later miles of the run.
  • Resist the urge to go too long. If you have 10 miles on your schedule for the day, and the others are going 14, figure out a way to cut the run short so that you don’t do more than you should.
  • Don’t be the one who blows the pace for all. If there’s a plan, stick to it and don’t run ahead because you are feeling great, when others maybe are not.
  • Finally, remember that it’s a group and that you might not all be in sync on every run. Learn to roll with the punches or run solo if a certain pace or distance is very important to you on that day.

My friends and I have been running together for so long that we are all very comfortable calling each other out on pace or distance “infractions”–we can all laugh about it and still walk away friends after. If you’re new to a group, however, it might be tougher to speak up, which is why you need to have the discipline to do what is best for you IF time goals are a priority. Otherwise, just go with it and enjoy the inevitable friendships that will form from sharing the road with others.


Make group running work for you via @misszippy1 #runchat #fitfluential http://misszippy1.com/?p=5965
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Do you run with a group? How do you make it work? 

 

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Mondays on the run–spring break stylehttp://misszippy1.com/2015/04/spring-break-15.html http://misszippy1.com/2015/04/spring-break-15.html#comments Mon, 06 Apr 2015 04:55:46 +0000 http://misszippy1.com/?p=5954 Last week my kids had spring break. And while some of you might have been in the lovely blue Caribbean, we were in sunny cloudy Cleveland, Ohio, where the murky waters of Lake Erie had big chunks of ice on them and the “beach” was covered in snow. Be jealous, people, be jealous. We were supposed to be […]

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A review of my week of runningLast week my kids had spring break. And while some of you might have been in the lovely blue Caribbean, we were in sunny cloudy Cleveland, Ohio, where the murky waters of Lake Erie had big chunks of ice on them and the “beach” was covered in snow. Be jealous, people, be jealous.

We were supposed to be in Bryce and Zion over break. We ended up changing plans about a month ago because when we looked at our calendars, there were no opportunities to visit family before the kids finally finish up school on June 19 (thank you snow days), and we felt that we should get there sooner rather than later. So instead of running in the beauty of those western national parks, I was dodging potholes and loose dogs in rural Ohio. But I was running and I got to visit with family, so alls well that ends well.

My virus cleared out pretty quickly last week and I was back to running by Wednesday. I attempted some tempo work on Thursday, and added in a new HIIT routine, too. No swimming or yoga, however, because that wasn’t really in the cards away from home. I hope to get back to both this week.

Once I returned home, I was able to join up with our local running shoe store’s annual anniversary run on Saturday. This is always a fun one with a couple hundred other runners, a change of scenery in terms of our long run route, and tech shirts to those who sign up in advance. I look forward to this one every year.

We had our annual Easter egg hunt in the neighborhood Saturday morning after my long run (coffee and doughnuts for the parents). It’s crazy to now have kids on the older end of the spectrum while younger kids continue to join the ranks. But don’t think my 14-yr. old, 10-yr old and their friends weren’t down for the treats. You’re never too old for that, right?

This week I’ll do a little cutting back in mileage for what is sure to be my slowest Cherry Blossom of all time. But I’m still looking forward to it–what’s not to love about running through the streets of DC, perhaps capturing a glimpse of the elites as they whiz by on their return to the finish?

Speaking of running, whether fast or slow: I’ve mentioned many times that my strength and stability routine is one of the things that helps me keep going as a master’s runner and on Friday, I shared a few of my key moves over on Runner’s Connect. Take a look and let me know what you think.


Mondays on the run: #springbreak style via @misszippy1 #runchat #fitfluential #motherruner…
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Have a great week, friends.

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Book review: Dr. Jordan Metzl’s Running Stronghttp://misszippy1.com/2015/04/running-strong.html http://misszippy1.com/2015/04/running-strong.html#comments Fri, 03 Apr 2015 04:03:56 +0000 http://misszippy1.com/?p=5950 Like most of you, I do my share of running related reading–I’m always looking for the latest research and thinking on how to train, eat, rest, etc. I feel like my running learning curve will never end, even after close to 18 years at the sport. When Runner’s World publisher Rodale offered me a copy of […]

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My review of the book Running Strong by Dr. Jordan MetzlLike most of you, I do my share of running related reading–I’m always looking for the latest research and thinking on how to train, eat, rest, etc. I feel like my running learning curve will never end, even after close to 18 years at the sport. When Runner’s World publisher Rodale offered me a copy of Dr. Jordan Metzl’s new book Running Strong, then, I was game to open it up and see what he had to offer. Here are my impressions:

Let’s start with how the book is organized–my OCD side likes it! He divides the book up into five parts: Nuts and Bolts; Uh-oh, What’s That Pain?; Getting the Most From Your Machine; Tools of the Trade; and His and Hers. From the start, the book has a logical flow to it, introducing some basic anatomy in the first part, talking about our kinetic chain and how it all needs to work together in harmony if running is to go smoothly. Dr. Metzl also uses this early introduction to cover his prescription for healthy running.

In the second part, Dr. Metzl takes readers through a host of injury diagnoses, starting from the feet and working his way up. The illustrations in this section are beautiful and I think most runners can probably do some pretty good self diagnosing with this information before heading off to the doctor. There are some very traditional approaches to treatment in here, ones that perhaps haven’t always worked for me, so I can’t say I’m on board 100% with everything in this part of the book, but hey, he’s the one with the MD, not me!

It’s the next section of the book, Getting the Most From Your Machine, where I think Dr. Metzl shines. This is where he introduces his IronStrength Workout for Runners, a strength routine that he designed and has rolled out to thousands of endurance athletes over the years. It includes a dynamic warmup and then about an hour’s worth of strength training that he recommends runners use twice per week as a method of injury prevention. I have yet to try the workout myself, but I do intend to get to it because I loved strength works that are spelled out for me.

The final two sections provide ancillary tips that all runners can use, such as diet, gear, and sun protection–the basics. All good information, especially if you’re new to running, but to me, the greatest value of the book is the strength routine.

Throughout the book readers can use Blippar technology, which is a cool interactive tool that brings the book to life. Download the app on your phone, scan select pages when directed, and a video pops up featuring Dr. Metzl explaining concepts in more detail. I thought this was a fun little addition and as a fan of print, I like that it finds the middle ground between traditional and electronic reading.

All in all, Running Strong can be a good addition to any runner’s book shelf.

Has anyone else read Running Strong? Thoughts? 


@misszippy1 is reviewing @drjordanmetzl’s #strongrunning book today. #runchat @runnersworld…
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Disclosure: I was provided a copy of Running Strong for free; all opinions are my own.

 

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