Overcome The Running Blues

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It's Friday! Friday! Gotta get down on Friday! Didn't you miss that song?

Today we're heading off to visit some of my grandmother's family in northern Italy.

Lauren from Running Slowly With Kids has written up a fabulous post for you guys about Spring running! Lauren has hit the nail on the head. I'm currently feeling the spring blues, and plan on jumping into one of her suggestions once I return to the states!

All over Twitter and Facebook, runners are welcoming Spring. I live in Georgia. We've had Spring-like weather since February. Between the pollen and the post-marathon blues, I've been finding it difficult to get out of bed to go for a run. I need some motivation. Some different options to mix things up to get me through the lull before training begins for the Fall.

Perhaps, you ran an early Spring half or full marathon and are pooped. Maybe you've just started running or maybe you just want to work on speed. No matter where you are or where you want to go; this lovely list will get you well on your way. 

1. A spring training program

I love training plans. I love knowing how many miles I have to run each week. I get a thrill from completing a run and crossing it off my schedule. I am like a rebel without a cause.         

2. Speed training

Fartleks, tempo runs, track workouts. The more you sweat and the harder it is to breathe the better. Personally, I'm a big fan of fartleks and tempo runs. I haven't stepped on a track since high school (bad runner, bad runner!). Get out there and have fun! Listen to upbeat music. Push yourself and you will get faster.

3. Change of Scenery

Have you ever ventured into the woods for that 3 mile run? If not, you should. Trail running is a horse of a different color. It demands your full attention and will thrill the pants right off of you.

If trail running isn't in the cards, why not find a new route? Drive around your town or city and find a new path. Be adventurous, but always safe.  

4. Join a running group or find a partner

This is a hard one for me. I am a lone wolf. I enjoy running by myself and using the time to process, pray, and dream. However, I know how supportive and encouraging the running community can be and this might be a good time to embrace it. By the time the Fall race season rolls around, you might have some extra cheerleaders screaming your name on the sidelines. 

5. Ditch your watch

Runners can get a little crazy about numbers. Pace, time, heartrate. It might do you some good to just run. Listen to your body. Let it dictate how fast or slow you go.

6. Strength Training

Don't worry; it's not as intimidating as it sounds. When I first started going to the gym (which by the way is on a college campus - nothing like toned 18 year olds to make a girl feel self conscious), I would start on the elliptical and do what I refer to as "non aggressively gym stalking". Basically, I would watch and see what other people were doing before I attempted any of the machines. It took me two weeks and a few weird looks to finally figure it all out. Now, I try to get there 2x a week and I think these little weakling arms are actually getting a little stronger. 

7. Fun runs - 5k, 10k

Run a race for fun. Have a friend join you or run with your kids. Dress up. Just enjoy the experience. 

8. Volunteer at a local race

This is one of the best ways to get motivated to run. You know what they're going through, what they're feeling, and then suddenly BAM! you want to do it too!

9. Pick up a Book

Similar to volunteering, reading about running makes me want to run. Some good ones are Eat&Run by Scott Jurek and Born to Run by Christopher McDougall. I've also heard good things about Running with the Kenyans by Adharanand Finn.

10. Cross training

I'm terrible about cross training. Absolutely terrible. Don't be like me. Practice yoga, swim, or bike. Do something that makes you happy. Your body will thank you. 

Happy Spring Running!

Be sure to check out Lauren's blog and follow her running journey!

How do you get over the running blues?

How Does A Vegan Fuel?

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As you guys know I am currently in Italy so I've scheduled a few guest posts for you guys while I'm away for the next two weeks. 

Today's post comes from Tanya of Run Turtle Run. She has such a positive outlook on running, and I love that she is in it for the journey, not for the speed. Tanya has some great suggestions for how she fuels for her runs, something I am completely terrible at!

You're a vegan runner? What in the world do you eat on runs? I was thrilled when I found out that I would be a guest poster here. Ia love sharing new recipes with other runners, and possibly expanding one's pallete while running. Here's my take on what I use to fuel on long runs. I hope you come away with something new to try.

When people find out I'm a vegan and that I run long distances, the question I get asked most frequently is: "if you don't do gels, what do you eat on long runs?" When I first became vegan in December 2011, I still ate Gu's and other processed gels until I could figure out what to eat that would keep me fueled for longer distances. I did lots of experimentation and lots of research on the internet (thank goodness for the internet and for other bloggers who provided me with a wealth of helpful information).

My number one priority in my quest for fuel was that I wanted to eat as much REAL food as possible and avoid as much processed garbage as I could. It was actually a lot easier than I initially thought it would be. I even learned how to make my own electrolyte drink that tastes pretty good, and doesn't have all the scary chemicals that Gatorade and other drinks have (see the recipe at the end of this post).

My tastes are somewhat picky when I run long. I don't care for sweet stuff after about 2 hours. My stomach gets really fussy after 4 hours, and after about 6 hours it tends to become quite cantakerous. The one drawback to eating real foods on runs is that I have to have more storage capacity to carry them (they are much bulkier and often more delicate than packaged energy gels). I run with a Nathan hydration vest that has 2 big pockets on the front for easy food access. The best part about running with real food is that not only does it sit better in my stomach and digestive tract, but I wind up feeling much better at the end of runs than with the artificial food I used to stuff down my gullet.

The following foods are choices that I frequently eat:

  • pumpkin seeds (unfortunately, not the healthy raw organic kind, but the kind you can buy at any convenience store. They are super salty and provide good nutrients and energy).
  • energy date balls (see recipe here)
  • figs
  • pitted dates
  • dried cherries
  • dried apricots
  • dried pineapple
  • fig newtons (a local all-natrual grocer makes some that only have 5 ingredients that I love)
  • walnuts (I eat a handful of walnuts everyday to give me a daily dose of Omega-3)
  • homemade chia gel (see recipe at the end of this post)
  • Hüma chia energy gel (LOVE it- it only has 7 ingredients and all natural stuff)

There are lots of other really great foods out there to eat, but these are the ones that I use the most often. I find that I enjoy eating real food, especially in an ultra. Your stomach shuts down the longer you run, and if you rely solely on energy gels, you will get to the point that just the thought of them makes you want to gag. Eventually, your stomach will no longer even tolerate them and will ultimately reject them (and not only is throwing up no fun, it's the quickest way to end your race or make for a truly miserable experience). In an ultra you HAVE to eat real foods. Everyone does. In a race, one of my favorite real foods are boiled potatoes dipped in salt. I never eat them on long runs because they would get beaten to a pulp in my pack and become quite the mess. I also like pb&j at races (but again, don't eat them on training runs because of the damage factor).

As with everything else, there's a lot of experimentation that has to take place during training runs to find out what your stomach can handle and what is appealing to you. What tastes good in hours 1-2 will probably no longer be palatable in hours 3-4 and so on. Try different things. Try making new things. Try creating your own concoctions (and then please share them with me so I can try them, too). :)

Homemade Electrolyte Drink

  • 32 oz water
  • 1 orange sliced and squeezed, peel left on
  • 1 lemon sliced and squeezed, peel left on
  • 1/4 tsp of Himalayan or other sea salt (often I just leave this out and take Endurolytes to supplement the potassium, sodium, calcium, magnesium, etc for long stuff or on hot days. You can also dump a couple capsules of this stuff into your water, but it doesn't mix very well). If I'm running for more than 6-8 hours, I will add some Carbo-Pro to my water bottles to give me some extra carbs- it helps fill me with nutrition that doesn't require me consuming food when my stomach starts shutting down. It's just a little extra insurance to keep my from bonking later on in long races. I also use Carbo-Pro when training for Ironman distance triathlons.
Homemade Chia Gel
  • 1T chia seeds
  • lemon and lime juice to taste (sometime I use pomegranate juice)
  • 3-4T water Put it in a little bottle, let it sit overnight and the seeds will absorb the water and become gel-like. You may hav to play with the water you add to get it to the consistency you like. Sometimes I add a touch of agave to give a teeny bit of sweetness.
As for who I am, I'm a trail runner, road runner, ultra running hippie who loves all things outdoors. I'm not a fast runner. My times would make most people think "is she really even running at all??" My marathon PR is 4:45 (road), the only 50 mile race I've done took me 16:30 (yes, that is 16 LONG hours). My 50K PR (on trails) is a little over 9 hours. I'm slow, but I can go all day. My favorite things in life are exploring the Grand Canyon, climbing mountains, and discovering new, hidden trails. For more information about me, you can find me at my blog Run Turtle Run (links to my FB, Twitter, Pinterest pages can be found in the right corner of my blog).

Peace and Running! Run Turtle Run

Like Tanya, I have a sensitive stomach when I run. I'm learning the older I get, the more touchy my body is about what I eat. I'm excited to try both the electrolyte drink and gels once I get back into training!

What do you like to use as fuel for  your long runs?

Beat the Heat: Running in the Summer

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Happy Monday! I am currently on my way to Italy! Sort of...I'll be spending the day traveling and flying so while I'm gone for the next two weeks I've set up some great guest posts for you guys!

Hi Annica Nicole readers! My name is Stephanie and I blog over at Steph’s Miles. While Annica is captivated by her Italian getaway, I wanted to pop on over and share some tips on running in the heat. Color Run Annica and I share common ground on running in the heat. Since I live in South Florida, we both find ourselves running in humidity more often than not. Even though summer is not in the thick of training season, I’m sure every one of us wants the freedom of running in warmer weather without the fear of melting in the heat. Disney Princess half marathon
I guess I like this pose, huh? Here I am after completing the Disney Princess half marathon in 2012.

From my experience of running in South Florida, I have the following tips for how to beat the heat while running in warmer climates.

Run in the morning – It feels like the peak time for temperature highs is any time from 8 a.m. to 8 p.m. in South Florida. However, running in the mornings makes a difference and will you allow you some relief with cooler air, less humidity and less stress from the sun.

If your schedule allows for it and you are willing to wake up an hour earlier, this is your best bet. If the earlier hour is before sunrise, please wear reflective gear and pick a safe route!

Speaking of a safe route, you can also alter your route for a shadier location and avoid the direct sun. This will save you from sunburns and squinting in the sun. (Another note: invest in good sunglasses.) Way to go for preventing future wrinkles and sun damage!

Hydrate, hydrate, hydrate – I cannot stress how important it is to hydrate. Invest in a hydration belt for the summer months. I personally feel the belt weighs me down, but is a requirement for me when it’s hot outside. You can find a ton of different sizes and styles online or at local running specialty stores, where I found my belt.

Hydration Belt Please hydrate at least two hours before your activity and continue to hydrate with small sips of water throughout your run. You can also ingest energy gels or electrolyte-enhanced liquids for additional rehydrating benefits. Hydrating throughout the day is crucial as well. It is recommended that active women drink half of your body weight’s ounces to water each day.

I’ve had a few dehydration scares recently that weren’t fun. I experience extreme, painful headaches, dizziness and nausea. So please, spare yourself from this tragedy and drink water now!

Do not have high expectations – Running in the heat might not allow you to perform at your best capabilities. Running in warmer climates may cause you to run at a slower pace than your normal effort indoors or in colder climates. If you are following the first two rules, you could consider running slightly further to make up for your slower pace, if you have the energy and intentions.

Intervals, anyone? – Focus on fitting in a few outdoor running intervals during your weekly running routine. Short interval bursts will prevent you from burning out in the heat as a distance run would. You are also likely to increase your heart rate, which will affect your post-workout metabolism, as well. Some options when modifying or adding intervals: - Limit to short interval bursts. For example, run 5 speed breaks for two minutes each. - Make sure to take longer breaks between intervals and rest to regain your energy. New Nike Sneakers

Cross train - Summer weather is the perfect opportunity to cross train and focus on your other muscle groups and capabilities to enhance running performance. For example, I love a good morning spin or Body Pump class during the summer. Spin Bike

Swimming, beach volleyball and a moderate-paced walk are other greats summer exercises. Another way I shake up my summer exercise routine is my participating in classes at a yoga studio that has an open garage-style door. Allowing the breeze to waft it makes me feel like I’m outdoors but without the stress of the heat. If your interests or energy isn’t focused on these possibilities, my all means, use the treadmill!

Stephanie is the author behind Steph’s Miles, a blog detailing her life of healthy fun and fitness while living in South Florida. Steph is as self-professed group fitness aficionado, magazine advocate and social media addict. You can find her on Facebook and Twitter.

How to do beat the heat during the summer?