workout Wednesday: run the world

Getting to run along a picturesque promenade and even do a little trail running with my parents on some cliffs along the Mediterranean during our trip to Malta reminded me of how great it is to explore a new place on foot this way. It feels both like sightseeing and like feeling the rhythms of living life in that place - I love it.

My five favorite places to run the world (so far):

Vancouver: one of my most favorite runs ever was in Stanley Park in Vancouver. I was lucky that the hotel for my work conference was in walking distance to this park that offers amazing views of the city, the water, and the mountains. The 6-7k loop was beautiful and easy to follow, and the summer weather was super pleasant - reasonable temperatures and low humidity.

Washington DC: but if I had to pick one city that I love to run in most, even in spite of its horribly sticky summer weather, it would be DC. Running along the mall and around the monuments is just so COOL. I've been lucky enough to get to do it on a bunch of different work and personal trips (like this one and this one) and haven't tired of it yet. But if I did, there's also the Georgetown area, Rock Creek Park, or running across the bridge and over to Arlington Cemetery. Plus I find the city just so darn easy to navigate with the way the streets make a numbered/lettered grid pattern.

London: just like DC, you just can't avoid seeing super famous landmarks, which makes a run super fun. Along the Southbank of the Thames River you get lots of them, from Big Ben and the Tower of London to walking across the Tower Bridge and past the London Eye. I also stayed near Regent's Canal on one work trip, which was a lovely spot for a run too.

Austin: this is clearly a city of people who like to be active, as evidenced by the many many people who were out running at 9:30am on a Thursday morning. But they've got a great place for it! Within a mile of the capitol you've got the Lady Bird Lake Hike and Bike Trail, which includes 10 miles of trails along the river. It does help that my visits to Austin have been in January/February, so I didn't have to battle any serious Texas heat (in fact, the temperatures in the 50s were pretty much a heat wave to my Michigan self...).

Folly Beach: this area where we stayed (just outside of Charleson, SC) was great for running because there was lovely beach scenery, and the roads along the shore were nice and quiet. Plus the beach itself was great for running on, with firm, flat sand. That's not always the case, so I really loved my beach runs here.

All of these places had lots of great things to see, plus lots of other people out running too, which makes them feel safe (an important thing, of course), but also even more enjoyable to be out among people who are enjoying the city. Most of my favorite runs involve being along a waterfront too, I'm realizing. Honorable mentions that have all of these great qualities would be Malta, of course, Denver/Boulder, and Chicago (especially along the lakeshore).

And now I'm scheming about places I'd love to do a run someday... Paris would be amazing, like down the Champs-Élysées, but I didn't do any running while we were there given that we were already walking like 15 miles per day. Anywhere in France would be lovely too, I'm sure. We can just say anywhere in the Mediterranean, really. Or Hawaii! And I must say I'm already looking forward to the running possibilities when I have a work conference in Minneapolis in 2018 - all of the lakes and trails sound amazing there.

What's on your list?

Sharing on Travel Tuesday.

workout Wednesday: winter running

I've always been a bit of a fair weather outdoor runner, for several reasons: (1) cold!, (2) my self-competitive nature hates having to slow down for potentially slippery conditions (and my anti-risk one doesn't like the possibility of a fall), (3) I actually don't hate treadmill running, and (4) in Cincinnati I had the luxury of not that many terrible winter days, so I was always able to get back out on the street reasonably soon!

1 | 2 | 3 | 4 | 5 | 6

Moving back to Michigan, I was worried about  #4 becoming much more of an issue, because there tends to be snow on the ground for months straight around here, and running shoes out on those sidewalks are just a no-go. (I'm not hardcore enough to have gotten any YakTrax cleats yet, but give me a couple of winters living here and I just might go there.) Luckily my first winter back has gone easy on me, starting in later than usual, and having a couple of total thaws throughout, including last weekend when I was able to do a sunny, 48-degree run - about the perfect running weather, really. Amazing.

And also luckily, helping out in those snowy stretches, we have thsi awesome thing in our downtown: snow melt sidewalks. Starting just a block away from our house, there are several blocks of always-clear sidewalks, and everybody knows it - every day I see all kinds of runners and walkers out there taking advantage of the one dry spot in town. I typically take advantage of it more for a non-slippery dog walking location, but it is nice to have this outdoor running option for when I do get tired of the treadmill! And to combat issue #1 from above, it's nice to have this cold weather gear.

Besides this great new jacket I got on sale recently and my favorite stripey running tights, the other new additions to the arsenal this year are actually great year-round: the Buff thingy that my mom gave me in my stocking is wearable 12 ways. It's great for winter as a neckwarmer/mask or hood, but then it can also be a headband or cap later. And this TKO expandable pocket running belt is great to fit whatever I might need to bring along, like house key and tissues (cold weather makes the nose drip), and it also holds my phone, which I always have along for music and for tracking runs with my Nike app. It'll be even handier in the summer when I don't have so many jacket pockets.

I tend to dress too warmly, so my number one tip for dressing for outdoor running to avoid over-bundling: run up and down your stairs a few times before you head out, so that you're warm. You'll make smarter decisions about how many layers if you're not starting out freezing cold, looking out the window at snow and contemplating being even colder...

Do you run outdoors in the winter? Any tips or tricks?

I was provided with a TKO running belt for review, but all running gear opinions here are my own.

workout Wednesday: dealing with injuries

I've mentioned a few times some injuries that forced me to seriously cut back on the running, and even stop altogether for several chunks of time. And that's all I've really been able to manage saying about it because it's had me so. very. down. that I haven't had much positive to say. It all started after a 9-mile run in mid-July; my never-had-issues right knee felt a bit irritated, and it just spiraled from there into really bad IT band and piriformis (butt) issues, despite the fact that I cut way back and even avoided exercise altogether for periods of weeks at a time...very hard for me to do.

I used to always say when I heard about other people being laid up by things like IT band injuries that I didn't know what I would even DO with myself in that situation, because I couldn't bear to give up my workouts, though never actually thinking this was a possibility - and then I got injured. And I didn't handle it well. Having to take time off made me depressed and crabby and anxious about loss of conditioning - plus everything else in life, since exercise is my anxiety-reducer. I was majorly bummed to miss a half marathon I had signed up for, I hated being out of my normal gym routine, not to mention that I was in pain a lot! Not a happy time around our house.

It's been a long road back to (almost) the amount and intensity of exercise I'm used to (and like), and back to my happy place, but over the weekend I was able to run a fun 15k race in Chicago with my parents and sister, and it went great - 11th of 1,728 in my division. I think I'm back, baby! And now I'm trying to be much smarter than my usual all-out 6-days-a-week exercise routine. I won't be taking for granted a well-operating body again - and I'll also be much more careful about keeping it that way! Five lessons I've learned (some more successfully than others, and most quite begrudgingly...) about dealing with workout injuries:

1. Find the trigger points - the theory behind trigger point therapy says that pain in one spot does not necessarily mean an issue in that spot. You need to find the trigger point - the muscle spasm/knot - that's causing the pain to refer out, and then you need to release that point by massaging or applying pressure (tips/more info here). You can do this on your own by rolling on foam rollers, massage balls (or tennis balls), or roller sticks. LOTS OF ROLLING. That's lesson #1. I roll pre-run, post-run, while I'm watching tv, etc. I should have been doing it before getting injured - you don't want these things to build up (and then explode) like happened to me.

But when things do get really bad and built up, you need to bring in the pros. I've been going to a guy certified in trigger point therapy and active release techniques. It's taken weeks to work out those points in my butt/knee (and then discover even more in calf, foot, etc.), very slowly - and painfully - working them out layer by layer. It's kind of like a combination of sports massage and physical therapy. And while expensive and painful I'm convinced that this is absolutely what got me on the road to recovery.

2. Cut back but don't stop - rest is important when you're injured, but at first I basically just stopped - and I think that turned out to be a problem because it meant that I ended up sitting a lot more, in those hours that were usually taken up with running, spinning, and walking. And sitting is bad for you. I actually got worse for a while even though I was doing nothing because everything tightened up so much. So keep up some moderate (a word I have trouble with), low-impact activity, and try not to sit too much - I've been working standing at the kitchen counter with my laptop.

3. Strength train - When you do a lot of one activity like running, you build up only certain muscles associated with that activity, and the other ones suffer for it, which is part of what can lead to injury. For example, apparently with runners, the piriformis - a tiny little butt muscle that can cause a shocking amount of discomfort/pain - can get way over used and spasm, leading to all these issues... so to heal (and prevent) you need to strengthen all the glute muscles around there so that everybody's getting used. I found good yoga and strength tips for this on Runner's World, same thing for IT band.

Also, I kind of hate strength training in general because I find it so boring and it doesn't feel like a workout when you're used to sweating on a bike for an hour, but it's clearly important to do some of this, and not just cardio workouts, to avoid muscle imbalances and of course to achieve better overall fitness.

4. Find alternative activities - to pass the time while trying to let my body go through the healing process, I took two approaches to replacing the time spent on my normal workout routine. First, I tried out some new things at the gym that were okay on my injured parts, like swimming and yoga. I could at least feel like I'd gotten to the gym and feel less bad about not being able to work out. Swimming is somehow SO HARD (I can go out and run a 7-minute mile but can't swim more than 25 meters without stopping), so it was nice to try that a bit to give myself a new challenge, trying to swim just a little farther each time, which is part of the mental satisfaction I get from working out. And yoga is of course good to relax the mind a bit and also stretch out and loosen up my injured parts.

I also tried to use this as an opportunity to remember that I do have other hobbies besides working out! When I had to stop training for a half marathon that freed up a fair bit of time, so I pampered myself a bit with more reading time in the sun and with making a few craft projects, which I hadn't done in forever.

5. Cut yourself some slack - much as running is my therapy, it also contributes to my need for therapy: not being able to do it made me realize how much of my identity and self-worth I was getting from things like my mile times and my weight and my ability to do it day-in and day-out. While it's great to have exercise as a hobby and feel good about achievements, it's not healthy at the levels I was doing it. Still working on really internalizing this lesson, but having to stop/slow down for a while has been an important look at my unacknowledged attitudes and self-beliefs and an opportunity to learn to let things go, realize I'm much more than these abilities, and figure out how to set more reasonable self-expectations.

So those are some lessons learned for coping/recovering from a running injury like mine - of course some might require visiting an actual doctor or doing physical therapy...

Oh, and duh - when you're back in business, keep doing all of these things! If you're lucky enough not to have dealt with an injury, you should start doing them too. Prevention as best medicine: believe me. Not that 30 is old (right?!),

workout Wednesday: half marathon training tips

A few months ago I shared 5 tips for running success, and after recently finishing my third half marathon, I thought I'd add to that with some specifics for half marathon training. I'm no expert, but I did cut a full minute per mile off my pace between the first and the third, so I guess I've had some experience! Experience that might be helpful for someone contemplating their first - since when I did mine, I really hadn't set out to do one at all. The year I got into running, my goal was my first 5k race, but then I just kept challenging myself to go a little farther, and within a few months of that I had run my first 1/2 too.

I think this could be a helpful approach for other first-timers because it shows that you don't have to start out as a distance runner by any means; you just have to keep running and gradually adding to your distance, and you can absolutely get there. So if you're interested in trying one out, here are some tips I'd offer from my experiences:

1. Make a training plan: It's worth taking a look at a few official plans (Runner's World or Hal Higdon, for example) but I don't think following them in terms of speed training days, etc. is crucial if you're doing your first race and your goal is finishing the distance. Logging miles is the important part, I think, so I cobbled together my own plan, which was basically running frequently (about 4 times per week) and adding distance gradually. The official plans are helpful in benchmarking about how many miles your longer runs should be each week, and they're a helpful reminder for when you should back off a bit before the race - because you don't want your legs to be over-tired for the big day! - but even for my third race I didn't follow the things like "tempo runs" etc. on the official plans; I just ran a lot (and I still knocked 10 minutes off my time).

2. Build confidence and distance: to a distance for long runs that helps you feel confident. I think the training plans I looked at the first time around went to 10 miles as the longest training run, but I did about 11.5 because it made me feel more confident that I could do the full 13.1. It's mostly a mental thing rather than a physical conditioning thing at that point - because each time I added a little distance, it was my longest run ever, culminating with 13.1. So I liked that confidence booster! This time I did a 12-mile run in training, not because I needed it for the distance,

3. Research: Look into the race course a bit - if it's particularly hilly, for example, it's smart to make sure your training runs include hills. And if you live anywhere near the course it's smart to do a few training runs on part of it (especially if there are big hills like here in Cincinnati). This helps you train for the course but also gives you some extra confidence on race day from having familiarity with the route and how it feels, and even how to get there on race day.

4. Figure out your energy/water use: I never drink water or do those goo energy gel thingies while training because I tend to just go out and run, but I'm not sure that's a good thing for long runs... probably they would be helpful. For this race I tried some energy chews; I'm not sure how much energy they gave me per se, but it is nice to have a little sugar boost, something to moisten your mouth a bit, and something to "do" at a certain mile marker. So I don't have tons of experience here, but my advice would just be to test things out on a training run if you think that having a little energy gel or Gatorade or whatever would be helpful - don't want to try it out for the first time during a race. Planing a water bottle ahead of time somewhere on your route can be helpful if you don't want to carry it the whole time. Also, practicing drinking during a run could be helpful so you don't just dump water all over yourself or choke, like I tend to do in races.

5. Calm your race day nerves: when it comes to the big day, I tend to get super nervous. A few things that help:

• Know your routine (what you eat for breakfast before a run, how long before the run you eat/drink, what you are comfortable wearing for that temperature, etc.) and stick to it on race day.
• Have someone drop you off at the starting line, rather than having to try to figure out parking yourself and worry about getting from the parking lot to the starting line on time. Or, as I did this year, carpool with some marathon runners - you don't have to figure out parking and you feel like your run is less of an ordeal because those crazies are going to be out there for twice as long!
• Get in line for the port-a-potties right away when you arrive. If you don't have to go yet, you'll have to by the time it's finally your turn.
• Remember that once you start that race, you're going to get this awesome burst of adrenaline from the excitement and the occasion, and that will absolutely help get you through it. 
• Line up friends/family to cheer you on - it's also the most awesome boost when you see them cheering for you, which specially helpful when you start getting to later miles - my friend was there at mile 9 for my first race, and it gave me a full mile energy boost. (Also, it helps if you know about where they might be so that you can look for them, while they're looking for you. If there are a lot of runners and spectators, it's not always easy to spot your people!)
• You're going to do great, but also wear your Road ID - another form of peace of mind when you can be properly identified and you have contact/medical information available.

Cincinnati Half Marathon, October 2011 | Flying Pig, May 2012 | Flying Pig, May 2014

So that ended up being kind of long-winded for tips, but it's a long race! Anyone have anything to add? Or a first-time race coming up?

weekend: Pigcasso

The big event around Cincinnati this weekend was the Flying Pig race, and after a two-year hiatus from half marathon running I made my triumphant return - cutting nearly 10 minutes off my time from the same race 2 years ago! People say you get faster after having a baby, and I guess it worked that way out in my case. (Last year at this time I was about 16 weeks pregnant, so I just did the first leg of the marathon relay instead - and so in honor of how he rode along in utero for that much of the race last year, I had "Henk's mom" written on my bib this year so he could come along on top of my belly this time...)

I had hoped to take at least 2.5 minutes off, maybe 5, from last time, but all my training really paid off. Getting to start up front with the fast people did too - my early miles (before the big hills kicked in) were really speedy, and I didn't have to dodge large crowds (this race had 12,000+ participants, plus the 3,000+ marathoners). The last few miles were tough, but I managed to keep up my pace, and I'm really excited about that finish line result. Now the pain of keeping a steady pace up the hills and all-out running those final three tenths of a mile feels totally worth it. The post-race prizes of peanut butter cup Blizzard and fun cookout with other runner friends doesn't hurt either.

The Flying Pig theme for this year was Pigcasso, with fun Picasso-inspired artwork for the shirts/posters - and the rest of the weekend around here was Pigcasso theme-worthy too, I'd say, starting with the visit to the paint section at Home Depot and subsequent bathroom painting (thanks, honey!). There was also a family portrait session with Jacqueline on Saturday morning (followed by brunch, which is what I use to bribe Peter with). Isn't Henkie's outfit adorable? And then some beautifying our yard; Peter got lots of weeding and other good stuff done out there, and I put in some annuals during nap time.

All in all, despite the perma-butterflies in my stomach until I finally was able to start actually running that race, it was a great weekend. Though my sore legs could use another one...

workout Wednesday: tips for running success (+ a giveaway!)

Today Just Jacq is featuring bloggers discussing how to achieve success with running (plus a giveaway you should check out!) - and I thought for workout Wednesday over here I'd expand a bit on the tips I shared.

I suppose my idea of success in running is simply continuing to get faster and run farther. Eventually of course I'll reach a point where I can't improve on those (I'm not an Olympian or anything), but until then, I keep plugging away. After all the miles I've put in over the past few years, these are the tips I'd pass along for how to achieve going farther and faster:

1. Realize the first mile is the worst. No matter what kind of shape I'm in or how far my run is, I really never like it during the first mile - but it always gets better once I settle in. My heart rate evens out, I can go faster with similar or even slightly less perceived exertion, So it helps to remember this to keep yourself going!

2. Just keep doing it. You have to put in the work in order for running to ever get easier or for your times/distance to improve, but the fabulous thing about it is that if you just keep getting out there, it really will happen! That's how I got to long distances - my goal one year was to run a 5k race, and after I did that in May I just kept on adding another mile or 1/2 mile to one of my runs every week, and by October I had run my first 1/2 marathon race.

3. Break it down. Physical fitness is of course an essential component in improving with running, but just as important for getting through longer runs is mental stamina. Splitting workouts into increments is one way to win the mental game; I find it always helps runs go by much faster, so I do things like pick songs for my playlist with lengths that match my usual 1/2 mile time - so I can just do 2 songs, and already a mile's done! On the treadmill, Yasso 800s help pass the time because by changing up the speed every 1/2 mile. Or if you're just starting out, try little goals, like just running to the next stop sign (and then when you make it there, do the next one!), or running until the next commercial break if you're watching TV on a treadmill.

4. Do just a little more than you think you can (or want to). I routinely run farther than what I had set out to do for that run - I get to the end and make myself just finish the song I'm on, or get to the next 1/4 mile increment. This of course helps add to increasing physical fitness, but even more helps with mental conditioning to get you through longer/harder runs.

5. Get flashy shoes. I'm convinced they make me faster (my current pair).

Anything other runners would add? And if you're thinking of getting into running - go for it! You'll be great.

And now be sure to check out the other runners' tips at Just Jacq - not only do they have some fantastic advice to offer, but we also joined up to put together a great giveaway for a giftcard to Road Runner Sports aid you in your running! Like a pair of my favorite shoes, or one of these awesome funnel neck tops (I haven't taken mine off since my mom gave it to me over the weekend...) Use the rafflecopter below to enter:

a Rafflecopter giveaway

workout Wednesday: running streak

As many of you know, I was very eager to get back into running post-baby. I logged quite a few prenatal miles with my little running buddy until about 20 weeks when I developed some bad pelvic pain thanks to those pregnancy ligament-stretching hormones, so I could do only a handful of slow runs in the months after that and really missed my regular schedule.

So when I saw the Runner's World holiday run streak challenge - run at least one mile per day, every day, from Thanksgiving to New Year's - I thought it would be a great way to get back to my enjoyment of running and work on rebuilding my distance/speed at the same time. And the timing was perfect for it, since I was cleared to return to regular exercise the day before Thanksgiving.

And I did it! 35 days in a row of running, 91 miles, with an average pace of about 7:55 per mile - ending today with a 5-mile New Year's Day race with my friends.

Pretty pleased with that, given that I started this at 6 weeks postpartum and the fact that between June and November I had run about 7 times. I guess all those spinning classes paid off in terms of maintaining cardio fitness! (And I've kept up the spinning 3-4 times a week, so I usually ran only 1 mile on those days - otherwise the mileage would have been higher for the month...)

The point of the streak challenge is that it can be easy to drop off on running routines with holiday busyness and winter weather, and it was indeed good motivation for that - but for me, it was even more a challenge of figuring out how to keep up the exercise routines I want with a new baby around. Luckily I had lots of help from Peter and from visiting family so that I could get out to the gym, turning my streak into quite a team effort.

There were a few interesting days though - on day #9 I didn't have any babysitting help so couldn't  get a run in during the day, and by the time Peter got home at about 7pm  but it had been snowing for hours and the roads were really bad, so going out to the gym wasn't a great option. I almost let it break the streak, but then I decided to bundle up and pull on my winter boots, and Peter strapped his head lamp to me, and I did a 1.4 mile jog around the neighborhood. My slowest miles of the streak but actually the most fun - so peaceful out in all that snow, and the fact that I was really doing it made me almost giddy. I had to laugh out loud a couple of times at the craziness of myself out there in boots in the dark.

A couple of other times when I didn't have daytime babysitting help my friends left a key for me so that I could run on the treadmill in their basement. Henk would fall asleep in the car on the way over there and I'd set his car seat next to the treadmill and cross my fingers that he'd stay asleep long enough to let me get at least a couple of miles in - and he actually would sleep through 5 or so (a feat when he usually wakes up as soon as the car stops moving; perhaps the treadmill is some nice white noise for napping?).

Now that I've reached the end date for the holiday streak I don't plan to run every single day, but it was fun and I definitely feel like I'm back in my groove and at a good point to train for my next 1/2 marathon.

Update: I finished the streak with a fun 5-mile New Year's Day race with my friends and even won my age division! (Okay, so there were only 3 people in the division, but I'll take it.) It was a great way to wrap things up - and to start off a new year of getting back to my running routine.

workout Wednesday: cold weather gear

Today is my 6-week post-delivery follow up appointment - the point at which one hopes to be officially cleared for exercising again. I admit that I didn't so much follow this: I was in spinning classes up until 2 days before delivery, so I felt good enough to start short walks a few days post-partum and was back at the gym doing light exercise (mostly recumbent bike; regular bike, not so much yet, if you know what I mean) within about 2.5 weeks.

But what I really have been itching to get back to ASAP is running. I had to stop at about 20 weeks pregnant because of pregnancy hormone induced pelvic ligament problems/major pain. Luckily getting that babe out of there cleared the issues right up - which made me all the more eager to get back in the game! Sadly I've missed most of the perfect fall running weather, my favorite season for it by far... but I'll just have to bundle up for some winter running weather instead.

Getting out there in the coldest months can seem unappealing or daunting, so a reminder to myself of the tricks and gear tips I've picked up along the way, which may be helpful to others too!

First, what to wear: you don't want to freeze, but you also don't want to over-bundle and overheat once you get moving - because you will warm up quickly. I've read that for outdoor running, you should look at the temperature and dress for about 20 degrees warmer. So I've figured out which layers and how many of them I need for which temperatures - at about 50 degrees and up shorts are doable, in the 40s I can do capris, colder needs full tights. And when it's in the 30s generally I like to have as much skin covered as possible, because while my core is plenty warm, I need at least one layer on everything to prevent the skin from getting too cold.

Another good tip: getting started on a run never sounds good when I'm already feeling chilly indoors, so sometimes I run up and down the stairs a couple of times to warm up first. This helps me head out in the appropriate layers, rather than over-bundling.

So here are some of my best gear options for the colder days:

1. Zip-up jacket: for the coldest days (low 30s) I layer a jacket over a long-sleeved shirt. One with thumb holes and a good collar like this Athleta option are nice for keeping that skin covered as noted above. Also it's nice to have the zip so that you can ventilate a bit if you get warm.

2. Headband: I start needing ear coverage when the temperature dips into the 40s - because the cold breeze created when you're cruising along can make those ears hurt a bit. Sometimes I switch to a hat when it's really chilly, but usually a headband is the best bet to keep the ears warm but avoid overheating.

3. Layer-able long-sleeved tee: depending on the temperature I wear them on their own, with a t-shirt underneath, or with a jacket over top. Again thumb-holes are a bonus! And I always like Nike's options - this zip-up one is a little thicker, and I also have one of their regular wicking long-sleeved tees too, and it's great.

4. Tights: I like fitted bottoms for running, and this version from Target is nice and thick for winter, and also a super good deal. (I also have a regular pair, depending on what the day calls for.)

5. Gloves: like the ears, my fingers start needing protection when it gets below the 40s (maybe I just have issues with extremities getting too cold?). I always use the $2 one-size-fits-all gloves from Target because for that price I don't care if they get sweaty (and they're easy to throw in the wash) or if I get too hot during a race and just decide to toss them. And usually they come two pairs to a pack, which is nice because you can wear both at once when it gets really cold.

6. Shoe traction: I don't actually have these - I'm far less of a fair-weather runner than I used to be (my cut-off temperature for getting out used to be about 50; now it's more like 25), but I stick to the treadmill when there's snow/ice on my outdoor running route. However, if you're really hearty, these clip on to your running shoes to give extra traction during the winter!


The past two years I've done Thanksgiving Day runs - anyone got one lined up? Here's hoping I can get in at least a little jog for this year!

workout Wednesday: exercising for two

You've all seen my favorite For Two Fitness tanks - first as a fun way to announce the pregnancy, and then as a comparison of 17 and 27-week belly sizes (and below I've added it at 37 weeks as well!). I like this company and their gear so much I'm working with them as a fit mom ambassador - and today am featured on their blog with a post about essentials for exercising for two.

I wrote this post around 32 weeks, so things have changed a bit now that I'm less than a week from my due date - though I still have been at spinning class this week. I might be a teeny bit crazy at this point, but I'm proud of the workout routine I've been able to (safely) keep up this late into pregnancy. Here are some workout essentials I've found and some thoughts about exercising for two:

1. long, stretchy tops | 2. bottoms with wide waistbands | 3. wrist ID band | 4. BPA-free water bottle | 5. belly support band

As a lady with a vigorous exercise routine, I was definitely going to be a pregnant lady with one too. I think this is really important, but as I get further along, I'm starting to be of two minds. I love keeping up my routine because it's a part of being me, and because I think it's really helped me avoid some of the unpleasant pregnancy tiredness, hormones, backaches, etc.

Third trimester, though, is forcing an attitude change as this bump has become more cumbersome, the weather got much more hot and humid, and I'm just a bit more worn out than expected. It hasn't been easy to accept that I have limitations, but finally I'm forced to really listen to my body and take it easy when I'm just not feeling it - and to be okay with that. I'm starting to think lounging on the couch is more and more acceptable...

Head over to For Two Fitness's blog to read more about my essential pregnancy workout gear, as well as that attitude shift I had to figure out - changing my goals from exercising in order to be the fittest me, to keeping myself feeling energetic throughout pregnancy and being strong for bringing this baby into the world and taking care of him after!

Here are my For Two Fitness tanks at 17, 27, and 37 weeks - these photos are kind of amusing because I know in all of them I'm looking down and commenting to Peter about the size of my belly... not quite realizing that was hardly a belly at the time...

weekend: good times

It was a pretty low key weekend, but that's how we like it - still plenty of good times:

• Started the weekend little early with a nice mani/pedi on Thursday (quite pleased with this perfect coral I picked, plus a fun gold party finger).
• Which got me all ready for Friday's date night - pretty sure every weekend should have a pizza time, especially if it's pizza with fig, bacon, olive oil, and balsamic like this one from M (which we actually got to enjoy for dinner 2 days in a row because we had so much left over after accidentally filling up on starters like the purple cauliflower gratin with brussel sprouts, pinenuts, spinach, and cream - yum).
• Got in my usual Saturday morning run, though the weather wasn't really pleasant as one would hope for a spring weekend, so we postponed the garden planting - especially in light of the frost warning! 
• Did get to read plenty about gardening though, finishing The Language of Flowers for book club (liked it quite a bit). 
• And Sunday we did our favorite way of spending quality relaxing/reconnecting time together: breakfast at the National Exemplar. 

p.s. if you were wondering about that running tank: it actually is in my wardrobe... At 17 weeks, I don't really fill it out yet, but I'm still quite proud of it - and that my new little running buddy just accompanied me for a total of 16 miles in the 16th week! Said running buddy will be joining me in person in October; in the meantime my everything-else-buddy and I are really excited.

(Also: this revelation should answer several questions [that perhaps nobody was asking]: why I had so many winter blues [hormones!], why I skipped some days of blog posting/commenting [tired!], and why my more fitted shirts are not looking quite so flattering [um, uterus growth]).

weekend: Porkopolis

This weekend's highlights were all about a Cincinnati tradition: pigs!

First we started with some pork, finally trying out Eli's BBQ - we've been hearing for a while that it's great, but when we saw it made the 2013 Cincinnati Magazine top 10 restaurants list this year and the weather turned nice, we finally got around to it. We were waiting for the nice weather, because while they have a bit of indoor seating, the main thing to do is BYOB and sit out at the picnic tables. So fun.

And the food definitely was great - I had the pulled pork sandwich, and Peter had some super meaty and big ribs. I had trouble sharing mine to even let Peter try it. We also tried the mac & cheese side, and luckily when we came in someone told us about ordering it "dirty" - that is, with some pork crispins on top. Very good idea. The other great thing about Eli's: it's a super cheap dinner ($5 for my sandwich!).

Next up, the Flying Pig race, another Cincinnati tradition. Last year I did the half marathon, but this year I tried out a different event - the 4-person marathon relay. I did the first leg, which was just about 7 miles.

It started as quite a nice morning, a great running temperature with a fittingly pink sunrise just before we started, but by the time my friends in the half marathon were done, it was starting to get a bit rainy and we were all shivering (hopefully not too miserable for some marathoners out there!). Still lots of fun - they all had PRs, and my relay teammates and I all had a good time.

It was nice to get to participate in the event without training for a whole race, and by finishing my portion before my friends in the half marathon, I was able to cheer them on. It was fun to be a spectator for a while, since it's such a huge event in Cincinnati - 19,400 people in the marathon, half marathon, and relay (which all start together), and many thousands of spectators. Everywhere you go for the rest of the day you see people with Flying Pig t-shirts and medals.

So that's what we were up to here in Porkopolis. How was your weekend?

workout Wednesday: new routines

It's been a while since I've done a workout Wednesday update... My running routine has been pretty much the same as usual, since I'm not ramping up my training to do the Flying Pig half marathon this year. Instead I'm doing the four-person marathon relay; my leg will be the first (at about 6.8 miles, so my normal routine should suffice for training) - and it should be fun!

There are some other new things and new favorites in my workout routine though:

1. Athleta headband: sadly my layers ended up a little short at my last haircut, so it doesn't quite all stay in a ponytail anymore.... Enter this headband, which holds everything together, stays in place, and is cute!

2.. Spinning: I was always intimidated by spinning classes because the people in them seem so intense, but I tried one out with my friend a couple of months ago, and now it's a weekly event for us. Great workout, and the time flies by!

3. C9 hat (from Target): I used to just wear a headband to protect my ears for chilly runs, but I thought I'd give this hat a try for $5 on clearance, and it's been great for colder days (this winter has been much worse than last in that regard!). It even has a little notch in the back to accommodate ponytails.

4. Powerbars: I've been getting better about intentionally refueling after workouts - those muscles do need some protein to recover and get strong! The peanut butter caramel crisp is my favorite. Kind of like eating a candy bar.

5. Weightlifting: not exactly a major change to my routine, but I have been fitting in a little more weight training instead of giving in to the usual temptation to skip it because I find it kind of boring... Nothing crazy or anything, just working on my Michelle Obama arms.

What are you working on with working out lately?

workout Wednesday: current favorites

While we're on the subject of getting dressed: while I do make it into the shower and some real clothes most days, I tend to stay in my workout clothes rather longer into the day than I should perhaps admit... It's easy to go straight from exercising or dog walking to getting wrapped up in dealing with my inbox. And of course it is all rather comfortable for sitting at my desk. Some of my current favorites for working out and working from home:

I used to get almost all of my exercise gear at TJ Maxx (being partial to good deals on Nike stuff), but TJ Maxx finds can of course be hit or miss - so lately I've also been finding things from other places that are pretty nice gear and cute to boot.

1. Old Navy capris - they feel almost as soft as my favorite New Balance pair but can be had on sale for a quarter of the price!

2. Old Navy sports bra - not that I ever spent big bucks on these, but they're about the same as the Target versions I always wear and are often on sale for even cheaper.

3. Champion no show socks from Target - nicely cushioned and actually no show (I've had plenty of others that claim to be and then end up looking silly sticking out of my shoes).

4. GapFit breathe tank - breathable fabric and super soft (as you can tell, I'm a sucker for soft).

5. REI fleece jacket - my souvenir of our Denver REI store fun, which has been excellent for dog walking. (And the rest of the day.) I love that it's full zip and has thumb holes.

6. Nike Pegasus shoes - alas, not an inexpensive item, so I'm always watching for them to go on sale since I'm ready for replacements about twice a year. Hoping for as good of luck with that on black Friday sales this year...

alpha-weekend

This weekend by the letters:

Saturday evening dinner with some friends whose 3 year old filled us in on all things superhero.

14k race with friends - a great course in Cincinnati's old brewery district and lots of fun. I was very pleased with my 8th place in my division and 7:35 pace; also pleased with the giant pancake I had when we went out for brunch afterward.

weekends = time Peter is home and actually awake = a clean puppy and even a mowed lawn

the best Fridays = the ones when Peter asks what time we're going to get ice cream... ate our treat while we got our new phones all set up (after a couple of unfortunate Apple-induced meltdowns earlier in the day)

dressed up porch for the season and this week's night float-friendly meal: a roast in the crock pot. All set with my cooking for the week!

Some serious fall weather = a perfect time to wear last weekend's shopping find - which I went ahead and did twice.

30 before 30 #1: my fastest mile

With my new-found love of running developed over the last couple of years, I definitely had to put a running-related goal on my 30 before 30 list - so the very first item I came up with was to complete a 7-minute mile. I thought this should be achievable without too much difficulty since I'm now running consistently under 8, but I didn't realize quite how doable: a couple of weeks ago, I did a 7:03 mile without really realizing how fast I was going. If I had just known, I could have sped up just a bit and easily been under 7 - but now I believed I could really make my goal, and soon.

Last week I was just a couple of miles away from another goal I've had for a while: the 1000 mile mark on my Nike+ run tracker. I thought it would be nice to achieve both in one go - so I just went ahead and ran my heart out for that last mile. 6:43!

It was hard, but when it's just one mile, it's over pretty fast. And if there's one thing I've learned from running, it's that everything has an end, and if you just power through, you'll be done soon enough.

I admit that my mile record should perhaps have a little asterisk, since the vast majority of it was downhill. But it was my last mile of a run, so that should count for something. Also, I'm pretty sure I can repeat it without too much trouble, though I'm not sure I'll make a habit of it. My regular pace is a bit more sustainable. And enjoyable - which is really what it's all about.

total miles/average time logged on my Nike+ app | post run award banner on the app

go red, white & blue

Though I did get out for a few things this weekend (dinner date with Peter, helping a friend move, a picnic), it really was about watching the Olympics. They're starting to take over my life a little - I even had trouble starting my Monday morning in the home office because (a) I'm a bit behind on sleep by now and (b) the TV is calling me to the other room for more - but I just love it all. At least it's only a couple of weeks of semi-productivity, right?

Team USA has had so many exciting moments that have me pumped up for red, white & blue - but have you noticed how many countries have the same flag colors? The overlap is just as well, because I can't help but cheer for lots of other athletes with amazing performances (and NBC inspirational backstory videos), especially British ones - I love seeing the home country athletes do well, and the gold medals for Mo Farah in the 10,000m race and Jessica Ennis in the heptathlon, and especially for Andy Murray in tennis were awesome. (I love many things about the Olympics, but the opportunity for two breakfast at Wimbledons in one summer is high on that list.)

Olympic spirit - along with these fun red, white, & blue pieces - might even motivate me to do some more of the activities myself this summer. Once the Olympics coverage is over, of course.

1. Team USA and Team GB versions of my favorite Nike shirts for running | 2. swimsuit top, bottom for the pool (okay, so I prefer lounging to actual swimming) | 3. cute tennis dress | 4. water bottle for hydration, of course | 5. snazzy running shoes to at least appear as fast as the pros | 6. towel for drying off after all this active fun

weekend: activities

Another beautiful summer weekend, and the theme of the weekend seemed to be athletics/outdoorsy activities around here (though Peter's was slightly skewed toward working/not getting enough sleep).

• Friday night we went to the Reds game with a group of Calvin alumni -  it was fun to get down to the ball park for the first time this season and also great to meet some Calvin people in Cincinnati. Plus, it was inter-league play, giving a bunch of these Michigan transplants a chance to pull out their Tigers gear.

• Saturday I had a lovely outdoor breakfast with a friend after our respective morning runs, and then I sat in the sun with my next book club selection, Wild, which is a a memoir about a woman's solo three month hike from California to Washington on the Pacific Crest Trail. Seriously outdoorsy.

• In the evening I felt like some ice cream, and it turns out Ginger is kind of an enabler in that category... I mentioned walking down the street to get some, and she jumped in the air. I decided that meant it was a good idea.

• I also spent a fair bit of time watching the French Open throughout the weekend, much of it from the treadmill. I always find tennis to be good entertainment at the gym as well as good motivation - if they can play all out for hours like that, I'm pretty sure I can handle running 5 more minutes, I tell myself. Of course, they are getting paid millions for their endurance... though my prize of extra calories with which to eat ice cream isn't bad either.

• And then when Peter woke up from his post-call sleep we ended Sunday with our weekend usual: yard work followed by al fresco dinner (chorizo and short rib tacos from Poco a Poco this time). And then ice cream (see above).