Wednesday, May 23, 2012

How to Run Faster

I turned my walk into a run nearly 4 years ago. I wogged along for quite some time before I timed myself or tracked miles. When I finally got around to timing a run, I was around a 12 minute mile pace.  Through the years I have gradually seen that pace dip lower and lower.  It's one of the factors that drive me in my training.  I'm competitive and have high expectations of myself. I like charts and graphs showing progress. I like improvement.  I thrive on results. Running is pretty elementary to me. Keep it simple and you not only get better, but you will fall in love with the run too. The latter being most important for the long term.

One of the most popular questions I receive from readers is... How did you get faster?  I wish there was a magical formula, but I do have a couple theories that have worked for me...

**  CONSISTENCY  **
Just do it. Every damn day. If you take extended breaks, don't expect your running to pick up where you left off. Fight through the slumps (we all have them!).  Even if that means just 1 mile a day, just don't ever ever quit.

**  LIGHTEN YOUR LOAD  **
How much weight you're pulling along has a great influence over your running speed. While this may be self-explanatory, I have been amazed at what a difference 10 lbs can make both in my training and racing. I don't live and die by the scale, but over the years, I have learned one thing... my running speed has a direct correlation to the number on the scale. Research has shown that, on average, runners get two seconds per mile faster for every pound they lose.  Let's do the math... when I started running, I weighed 60 lbs more than I do today and ran about a 12:00 pace.
60 lbs x 2 seconds = 120 seconds  
If the research is correct, I should be running exactly 2 minutes per mile faster.  And by golly, YES!  It's just about right on, as my average pace now waivers around 9:45.

**  INTERVAL TRAINING  **
Lastly, the type of training you do makes a huge difference in your race times. When I started doing speed intervals last spring, I was leary... and scared!  They sounded complicated and the foreign-looking formulas (2x200m, 3x400m, 4x400m) confused the crap out of me. But once I started figuring it out and actually running them at full steam, it became fun. Fun in the sense that my times got faster as the weeks went on. Even now, running intervals has become a bit of a game for me (especially when you run them with friends!).

So let me break down the intervals I did yesterday as an example... I ran 4x400, 4x800.  The first number is the quantity (4), the second number is the distance (400 and 800).  The distance is almost always listed out in meters.  400 meters (or 1/4 mile) is one lap around a standard track (4 laps = 1 mile).  An 800 then is 1/2 mile or 2 laps around the track.

Always start with a warmup of 15-20 minutes of running at an easy comfortable pace. Then it is highly suggested to do some butt-kick and knee-lift drills; five minutes will suffice. When running short intervals like 200-400-600's, your pace should be fast and difficult. Talking sentences should not be a possibility, but you should be able to still gasp out a "We're rocking this!" to your partner.  Upon completing each interval, take a recovery interval (RI). I suggest jogging or walking a 400m or at least 3 minutes.  Then hit the next interval fully recovered.

Using my stopwatch, I compete with myself on every interval.  I make a fun game out of trying to beat my previous time or keep them as consistent as possible.  My goal yesterday was to keep all my 400m under the 2 minute mark.  Until last week, I had never hit a sub-2 minute lap.  I was beyond thrilled to crank out 1:54, 1:53, 1:43, 1:48 yesterday! Proof that my recent interval training is working.

I'd love to hear that you read this and give the track a try! I'm happy to answer any more questions you may have about intervals. More in-depth reading on interval training here.

My buddy Anna & I hit the track yesterday.
She's fast and a challenge to keep up with!
By golly, don't forget to hydrate!
Summer is here and track workouts can be taxing without any shade cover.
Discount code "bloggerslovenuun" will get you 15% off in the Nuun store.



CLICK'n Spring Giveaway Winner is...
Joanna Gruchalla
Email me your mailing address to claim your prize within 3 days.


Don't forget to enter HERE to win a FREE RACE ENTRY
into the event of your choice at the Quad Cities Marathon!

Friday, May 18, 2012

Quad Cities Marathon: Giveaway!

The Quad Cities Marathon will always have a special place in my heart as it is "the home" to my very first full marathon. {race recap here}  It's the perfect mid-sized racing event, especially if you're looking for a PR or BQ.  With an intriguing course and top-notch race organization, the Quad Cities Marathon (QCM) ranks as one of the top picks for the fall race season. Mark your calendar for September 23, 2012 to run with me in the heart of the Midwest. 

www.qcmarathon.org

Whatever your distance, age or fitness level, there is an event for you at the Quad Cities Marathon...
The Marathon presented by The National Bank
(individual or 5-person relay)
Ruhl & Ruhl Half Marathon
Palmer 5K Run/Walk
1 Mile Walk for Prostate Cancer
Happy Joe's Kids Micro Marathon

Running the banks of the Mississippi River
during the 2011 Quad Cities Marathon
UNIQUE COURSE
The QCM is nestled between Illinois and Iowa with a course that captures the essence of the Midwest with a constant connection to the Mississippi River.  The flat course is intriguing as it covers 2 states, 4 cities, 3 bridges, and an island. The gun starts off the marathon in Moline, IL and runners are quickly given grandous views as they cross the Mighty Mississippi into Bettendorf, IA. After a nice tour through residential areas, the course connects with the riverfront trail, offering amazing views of the river, cities and bridges.  The half and full marathon split at about the 8 mile mark, but reunite later on the Arsensal Island that rests in the middle of the Mississippi River. The full course runs nearly 7 miles on the historic, yet still active, military grounds. The scenic route along the river and through the golf course are extremely peaceful. As runners exit Arsensal Island, the halfers turn right to finish line, while full marathoners head left for a 3mile out and back.  All races finish back in Moline with a straightaway stretch of cheering crowds down River Drive.


BEST VALUE
The QCM is absolutely spoiling their racers with an abundance of perks in 2012.  No matter what your race distance, everyone receives a Leslie Jordan micro-fiber long sleeve shirt and finisher's medal. (Kids micro-marathon shirts are cotton tees.)  Stepping things up for their 15th Anniversary, the QCM has upgraded to long sleeve shirts. The finisher medals have also been enhanced... picture a stained-glass piece of art dangling around your neck.  You won't want to miss this unique bling!

To celebrate the 15th running of the Quad Cities Marathon, all race participants will receive an additional two bonus gifts... anniversary edition Gloves and a Race Belt!  I had a chance to see these items firsthand recently.  I loved the feel and fit of the running gloves, which feature each of the four cities on the fingers.  The race belt is perfectly sized so that I can fit my key, gum and iPhone in the compartment and a couple GU gels on the strap. Perfect for long training runs!


Also included in your entry fee:

  • Commemorative Race Poster by world renown artist Ralph Laccarino
  • Special edition newspaper (with race results). It was a nice surprise last year to get this in the mail the week following the race. 
  • Miller Lite Post Race Party with great entertainment and refreshments (pork chop sandwiches and chili are on the menu for this year!)
  • Pacers provided in both the marathon and half marathon
  • Bands and entertainers along the course
  • Medical and Aid Stations along the course - providing water, gatorade, vaseline, GU Energy Gel, fruit stations and more. (I fondly remember oranges present 3 times on the backhalf of the course!)
  • USATF Boston Qualifier Course
  • Championship scoring and timing
With all those perks, I think you'd agree that the QCM is a steal at only $70/$45/$25 for the Full/Half/5K respectively for early bird registration (until June 29).  New this year is a cap of 5,000 runners, so don't delay your race registration (here).  They also honor a military discount for our service men and women.

EXTRAS
Fundraising... The QCM benefits two worthy causes - prostate cancer research and screening (www.ustoo.org), and the Erika Kate Foundation, which helps families of children with life-threatening heart conditions.

Even the kids race has a scenic run along the Mississippi River!


Event Activities... The weekend kicks off with Saturday's children's race, the Happy Joe's Micro Marathon, which is the best kids race event I've ever seen. Read more about last year's kids event here. There is a good size Health & Fitness Expo, as well as bus course tours, and an evening pasta dinner.  This year's guest speaker is running legend Frank Shorter.


WIN A FREE RACE ENTRY!
The race director of the QCM has graciously offered one FREE RACE ENTRY
to one of my readers for the race of your choice. Choose from the marathon, 
half-marathon, 5K, 1 mile walk or (2) entries into the kids micro-marathon.
Giveaway contest closes to new entries on Monday, May 28, 2012 (Memorial Day).
Random winner will be selected via Rafflecopter and announced on May 29, 2012.  

Already registered for the Quad Cities Marathon?
Please leave a comment below as to which race event you are already registered for.  You will automatically be entered into a secondary giveaway for a Quad Cities Marathon tech shirt.  Note, you may still enter the race entry giveaway too - encourage a friend, a spouse or your kids to run by winning them a free race!

a Rafflecopter giveaway

Thursday, May 17, 2012

Three Things Thursday: Pure Joy

Really, this is the three blog posts I never got time to write this week.  Ever since day light savings time, the days and weeks have seriously been disappearing on me.  Anyone else having this problem?

ONE
Last Saturday, I completed my official Spinning® certification class.  Our Master Instructor Angie was really knowledgable, thorough and her passion was fun to be around for nine straight hours.  I learned so much, not just about Spinning®, but some new (to me) training methods (more on that another day). I came home with my head literally spinning from all the new ideas and the rides I want to create!  Exhaustion at its finest.  Next steps... I feel like I need to study and process everything a bit more.  I'm hate feeling unprepared for anything, so I need that mental confidence before I perch myself up before a real live class. I have lots of practice yet to do before I take the official Spinning® Instructor test.

TWO
Not only did I find my running mojo on
Mother's Day, my kids got me a new
boxing bag!
As many of you know, I've been in a funk.  I lost my running mojo over a month ago over some stupid drama in my life, and have struggled to get it back. I kept on banging out the miles, knowing my mojo was just around the next corner.  Ironically, I ran my second marathon in the midst of this, which is one of the reasons I feel like I had "more" to give with that race. {race recap here}  Today I'm happy - elated in fact - to tell you I found my RUN-JOY again!!  It came on a simple, no frills run on Mother's Day.  I had planned to meet up with a group early that morning. But instead I was in my mood again, so I headed out alone. I left the house without a watch, no phone, no music... just me and the road... and the most perfect running weather anyone could dream up.  I really had no idea how long or far I was going to run (so no fuel or water either).  I threw all my typical routes out the window and ran like a lost child... up and down dead-end roads, just to see what was there... looping through parks with no concern for hills or pace. I gazed at all the pretty landscaping and just got lost in my run.  10+ miles later, I came home with the biggest smile on my face.  I'm back!

THREE
A local running group in Peoria hosts a Kids Run Series every spring.  This is our second year participating and we absolutely love it!  It's basically a mini track meet every Monday night. All the kids pin on a bib and can run as many heats as they want (1/4mile, 1/2mile, and 1mile) within their age groups.  Afterward they get a ribbon with their race time, along with cookies and juice.  For $2 a kid, you can't beat this family fun!  This week, my husband and I extended it into a Family Fitness Night.  After the kids races were done, we set out for our own 3 mile run - one kid in the stroller and the other on her bike.  We didn't eat supper until 8pm on a school night, but it was such a fun night with my little family. My heart bursts with joy when I get to share my running passion with the ones I love most.

Kids stretching out before the race heats begin.
My girls sporting their new running outfits (from Target)
I was so darn proud of my Little Girl.  The first week she fell and got trampled...
but this week, she ran like a little champion!
So rarely do we run together, but I always enjoy getting a sweat on with my hubby.


Don't forget to enter my CLICK-tastic giveaway here!
Ends Monday, May 21.

Monday, May 14, 2012

CLICK’n Spring Giveaway

I love my coffee in the morning... and then again in the afternoon. However when the hot days of summer hit, I turn to iced coffee drinks for my caffeine.  In the past, I would drive into town just to grab an iced coffee from the golden arches drive-thru.  Now I have discovered CLICK Espresso Protein Drink.

I get a great-tasting mocha coffee drink, plus CLICK provides a 15g boost of protein. This turns CLICK into one tasty post-run drink. Studies have shown a 66% better muscle recovery rate with caffeine compared to a carb-only drink.

The CLICK Espresso Protein drink provides an all-in-one solution to support your personal goals...
•  Breakfast meal replacement, coffee and essential vitamins all-in-one
•  Great source of energy and protein before or after a workout
•  Mid-day snack to boost your energy and curb your appetite
•  Energy you crave with the indulgence you deserve

Relaxing on my deck with an ice cold CLICK drink.

I use CLICK most often in the afternoons when I'm craving a sweet snack... Where's the chocolate!??!  It gives me a good energy boost with a double shot of espresso, plus the rich flavor of chocolate.  Heaven! And completely within my calorie budget at only 120 calories per glass.

Adjustable to the seasons, CLICK can be prepared both hot and cold.  I experimented a lot with recipes over the winter.  My favorite was a hot Pumpkin Vanilla Spice (photo/recipe here).

Now I'm moving on to summertime and I've got ice cold drinks and shakes on my mind.  Check out CLICK's assortment of cold drink recipes here.  But let's get creative! Make up your own creation, take a photo and share the recipe on my Facebook page.  There might be a prize for my favorite recipe... just sayin.

What? You haven't CLICK'ed yet?
Check out CLICK's sample offer here... Order a one-serving sample ($2.95) and get a second one FREE!  Be sure to use the BOGO promo code at checkout.
...OR...
Enter my giveaway contest below, hosted through Rafflecopter.  Numerous entry possibilities.  Sweepstakes ends Monday, May 21 at midnight so hurry up and enter!

You can win this PINK-ed out Prize Pack
from CLICK Espresso Protein Drink...
15.8 oz container of CLICK Mocha Expresso Protein Drink
Shaker, Drink Tumbler, and a pink CLICK headband from BondiBand


a Rafflecopter giveaway

Sunday, May 13, 2012

Race Recap: Wisconsin Marathon

Within minutes of finishing my first marathon last September, I turned to my husband and said, "I'm totally doing that again!" I promised a couple years before I stuck him with the kids every Saturday morning and dug into a big training plan.  Several months later though, I was signed up for marathon #2.

My calling to the Wisconsin Marathon was the cool cheese medal, the scenic lakefront course, and the allure of beer, brats and cheese (these are all food groups of themselves in Wisconsin).  My original intention was to run the half and collect my cheese bling.... and then a photo of the medals was released. Full marathoners were a orange/yellow (cheddar) ribbon, while the half marathoners received white (swiss).  I'm a full-blooded Wisconsin girl and I love my cheese, but somehow I hate swiss.  So just like that, the decision was made... I'm going for the Cheddar!


THE BIG DAY arrived last Saturday on May 5.  I slept fairly well the night before and robotically went through my morning routine. I had rehearsed my pre-race prep so many times that it now clicked off without a thought at 4:30 in the morning.  I had slept at my Aunt/Uncle's house just 40 minutes south of the starting line.  As soon as I started heading north to Kenosha, the rain began.  My heart sank. I really didn't want to do this in rain... again. (The only race I've ever been rained on was my first marathon.)  Thankfully I found a covered parking garage near the start.  I stayed under the shelter of the garage to warmup with yoga and stalk the weather radar from my phone. Finally the rain moved out.  Just fifteen minutes before the start, I exited the garage (dry!) and jogged to the starting line.  As I slipped into the crowd, the National Anthem started and we were on our way.

As the running began, I mentally reviewed my race strategy... Nothing faster than a 9:30 pace. Even-Steven. Be consistent. Be loose, but good form. No hurry, just go with the flow.  Enjoy the company of the half marathoners. My race doesn't begin until mile 12. Hydrate often. Fuel before you need it. Be strong. Be confident. Don't quit.

Mile 1 - 9:40
Mile 2 - 9:32
Mile 3 - 9:43
Mile 4 - 9:46

The first couple miles we made our way through some neighborhoods.  My parents were right before the 1 mile marker, so I was able to toss my hat and rain jacket.  There was little congestion around me so I found my steady pace early without too much jitterbugging around other runners. My problem was attitude though. I'd been missing my run-joy from my runs lately and today was no exception. By mile 3, I was already counting down... 23 to go.  Not a good sign. I needed to get into this race... and quick.  By mile 4, we came through downtown Kenosha and the streets were packed with spectators.  Lots of noise, signs and cheers... just what I needed!

Mile 5 - 9:20
Mile 6 - 9:40

As we exited the downtown area, we ventured into a park along Lake Michigan.  The views of the lake were great - especially breath-taking on a nice day I would imagine, but today was gloomy and dark with a cold wind coming in off the lakefront.  Shortly after mile 5, I saw my parents again with my Aunt D, Uncle J and cousin D perched at the top of a small hill, making a home with lawnchairs and a lineup of cheer signs. My mom definitely had the best signs on the course.

Mile 7 - 9:46  *GU*
Mile 8 - 8:49

Since I hid out in the parking garage before the race, I missed the bloggy meetup at the starting line.  Thanks to several out and back spots along the course, I saw a bunch of people I knew as we were running.  Around mile 7, I saw Kim and Rachel as they were cruising through their half marathons. Shortly after, I heard someone else yell out familiar names.  It broke me out of my zone enough to look over and see... Marcia and Bobbi!  It was so funny because I had been listening to their conversation for the past mile about running skirts. I ran with them and chatted for awhile. I also saw Tough Chik Erika and my friend Katie, who were running their first full and half marathons respectively.

Mile 9 - 10:24  *water refill*
Mile 10 - 9:32

During mile 9, I made my first stop to fill up my handheld water bottle that I had been sipping like a good student.  I ran past my family again at mile 10, forged up the little hill and out of the park and back to the big crowds in the downtown area.

Mile 11 - 9:31
Mile 12 - 9:47

I could feel the pace of runners pick up around me.  I tried my best to hold steady despite the finishing momentum of the half marathoners.  At mile 11, there was another small out/back before the half-ers made their way home.  I cheered them on and got to see Kim, Rachel and Marcia one last time before their finish.  At mile 12, I forged ahead... and it suddenly got really lonely on the course.  Out of nearly 3300 finishers, only 1/4 of those were running the full.  Yeah, I had plenty of running space now... In fact, the nearest runner ahead of me was blocks up the road!

Mile 13 - 9:46
Mile 14 - 9:57  *GU*
Mile 15 - 9:38
Mile 16 - 9:59  *water refill*
Mile 17 - 9:56
Mile 18 - 9:57

Once I hit mile 13, I turned on the music and kinda zoned out.  As I came up on mile 14, I saw my family getting out of the car and "making camp" at the corner. I was ahead of my pace and they barely made it in time to see me run through.  A lot of these miles were run through pretty neighborhoods - big trees, pretty gardens and fancy houses. We hit a couple stretches of gravel road that were kinda messy with all the recent rain.  At mile 16, we came up on the lakefront and got a brief glance at the lead runners on their way back home.  By mile 18, I was starting to feel the drain of running so many miles at a sub-10 pace... I've never done that before!!  And I started drinking more often.

Mile 19 - 10:03
Mile 20 - 10:09  *GU*
Mile 21 - 10:22  *water refill*

I had no idea just how tired I was until we made the turn at mile 19.  I had 7 more miles to go - but now heading north right into the lakefront wind.  I battled against it and tried to hold my pace, but by mile 20 I was hurting. My mind was oddly obsessed with the thought of eating oranges.  So I grabbed one of the PowerBar Tangerine energy gels that was offered on the course (they had no fruit station... boo).  I was so tired that I actually walked to take the fuel. It tasted horrible and I could barely swallow it.  (Marathon Rule #1 - Never deviate from your training!  But I was so tired at that point that it sounded easier than unzipping my pack to get my own GU out.)  Weird things start happening in my mind in these late miles.  I started envisioning my running buddies by my side... and had a complete conversation with them. I may have actually spoke aloud.  Thankfully runners were sparse on the course around me.

Mile 22 - 10:36
Mile 23 - 10:58  *water refill*

At this point, I was trying to take one mile at a time.  22 is my personal lucky number, so I used that to take me through that mile.  I sure appreciate runners who come out to spectate.  They make great cheerleaders.  There was a guy all dressed in running gear (obviously waiting to run someone in) whom I made eye contact with and he yelled to me, "You're killing this thing." It made my mile.  Later on, there was a group of runners who had finished the half and were back on the course, cheering wildly for all the marathoners. I knew my family was waiting ahead and that got me through mile 23.  It made me laugh when my Aunt D was wearing a Darth Vadar mask handing out Kleenex tissues!

Mile 24 - 9:21

Where did that come from? The course made a cut inward away from the lakeshore (and the wind!).  It automatically gave relief to my body.  I studied my watch and did some quick math.  The 4:17 goal was still vaguely in the picture, but I really had to push the last three miles.  After mile 24, we turned back into the headwind and my body felt like it stopped.  There was no way I could hold a mid-9 pace.  It really hurt to give in, to let go of my 'A' goal.  But I tried to focus on my 'B' goal, which was a 4:20.  I couldn't let that slip in the final two miles.

Mile 25 - 10:14
Mile 26 - 10:18
THE FINISH LINE PUMP!!
I DID IT!


I fought for each step in the next mile.  I remembered from marathon #1 that the last mile went by so quick, so I ached to see the mile 25 sign.  Unfortunately, that last mile was not as smooth as last time.  I had so little left in the tank and struggled against the lake wind.  I kept telling myself, "You can do 1 mile in your sleep.  Just run it in." As I approached the final turn, there was a hill that practically killed me to make it up.  (It was probably only a slight incline, but at this point, any elevation change felt dramatic!)  I was so delighted to see Kim and Rachel waiting at the mile 26 marker to cheer me in.  They finished their race hours ago and hung out in the cold weather to see me finish.  Love 'em!

The Final 0.2 - 2:00

With just a 1/4 mile to go, I could almost see the finish line and of course, the cheerleaders grew on the side of the road.  I tossed my water bottle to my family and zoomed off to finish. I seriously reached down to find any bit of energy I had left.  I made the two women holding hands in front of me into a target.  They had matchy-matchy outfits and would totally steal the finish line camera.  I passed them quickly and never let go.  I gave some fist pumps down the final stretch and was delighted with the cheers I received for that action.  The finish line was finally here.  I was utterly exhausted and nearly doubled over. I think the guy putting the medal around my neck actually helped me from falling.  I stumbled around looking for water... water... and oranges!  Still no oranges.  But I did find the beer and brats!

Enjoying my beer, bling and brat!
Me, Rachel and Kim after the finish!

Full Marathon #2
Chip Time:  4:18:56
PR over the 2011 Quad Cities Marathon by 24:31
#486 out of 835 overall
#141 out of 329 women
#22 out of 47 division F35-39


Was I pleased?  Yes, extremely!  Who wouldn't be happy with a 24 minute PR?  I had come a long way with my training in the past 8 months.  I trained smart and prepared properly.  I ended the marathon with no chaffing, no blisters and no stomach issues.  My legs were tired, but well-trained.  I fueled and hydrated properly (although I did miss my last GU planned for mile 23).

Was I satisfied?  No. I missed my goal and still feel like I have more to perfect on the full marathon.  However, unlike my first, I felt a great relief that "the marathon" was done... until next spring.  I'd like to take another 10 minutes off my time, but most importantly, I want to feel STRONGER through those last six miles.

Thursday, May 10, 2012

Three Things Thursday

RECOVERY
I haven't blogged much this week... call it recovery.  After last Saturday's marathon, I was pretty exhausted - both physically and mentally.  I can't remember a time that my entire body was so sore, from my shoulders through the core, glutes, legs and even my feet.  I took a couple days to let my body heal. Yesterday I got back out there and ran an easy 3 miles; this morning 5 miles. My body is feeling good now, but I'm resisting the urge to go full throttle too soon.  I've done it before, resulting in injury.  That is not an option I can handle right now.

Marathon Race Recap coming soon!

UP NEXT
I've been using my free time to catch up on my work... and create a new training plan of course. See the plan here.  I've got two more big events in the next month (Bayshore and Ragnar) before I taper down over the summer. My goal for summer is to relax and have more fun with my family.  Last year I was training for my first marathon and felt like it stole my entire summer.  I have a full calendar of fall races, but half marathons don't suck nearly the amount of time and energy out of me as training for a full does.
Have you picked out your fall races yet?
Next week I'll share my favorite fall marathon... and give away a free race entry!

YOGA WINNERS
How are you doing on the May Yoga Challenge?  I skipped a couple days after the marathon, but am back at it today.  And now what you've been waiting for... The winners of my Bob Harper Yoga DVD giveaway are:
Heather Clement
Run Jilly Bean
Please email me your shipping address to claim your prize.
Winners have 3 days to claim prize before an alternate winner is selected.

Monday, May 7, 2012

Awesome Athletes • Melody

I hope you all enjoyed a margarita or two for Cinco de Mayo!  To launch the new Awesome Athletes series, there is no one more fitting than my fellow FitFluential Ambassador Melody Jones.  I have read will run for margaritas for quite some time now and feel honored to follow her incredible running journey.  During a busy race week (for both of us!), she spared some time for a quick interview.  I hope you enjoy meeting this amazing and beautiful athlete!





Yup, that's a Boston Marathon medal
around her neck!!
Name  Melody Jones
Age  28
Home  Arlington, VA
Favorite Race Distance  10 miles

Current PR's
5k – 19:11
10k – 41:37
10 Mile – 1:06:20
Half – 1:35:02
Full – 3:32:42
Tri – 2:39:39 (Olympic Distance)

Cinco de Mayo was this weekend. How many margaritas are too many for you?  Favorite flavor?  Too many?!  No such thing… I’m a classic margarita lover: on the rocks with salt.

Favorite Running Gear  Race-day shoes
(currently, the Brooks Launch)

Describe your early start in running...
I grew up watching my mom run & race.  So, it was no surprise that I would grow up to be a runner, just like my mom. The only difference: I loved track and hated distance.  I vividly remember screaming “I hate XC” during meets – but my mom always told me that it would make me faster on the track, so I continued to run (and hate) XC.  After 4 years of hard work and dedication, I was offered a track & field scholarship to the University of Central Florida, where I specialized in 400m hurdles and 400m.  It is one of my greatest accomplishments to date.  After college, I discovered that “distance” running wasn’t so bad.  I ran a 5k.  Then a 10k.  And, then a half marathon.  It took another 6 years, but I finally ran my first marathon in 2011.

What was your most memorable race at Univ. of Central Florida?
Probably The Florida Relays, hosted at The University of Florida.  There is such an amazing energy at this track & field event – the pinnacle (and last event) being the 4x400m relay.  The amount of talent and speed is mind-blowing, I’ve run with some of the greatest and fastest runners at The Florida Relays.  It’s the one track meet I looked forward to every season.     


Running accomplishment you're most proud of?
Being offered a track & field scholarship to The University of Central Florida.  I dreamed about and worked really hard in high school – running in college was the one thing I wanted the most.  I wasn’t the fastest girl on the team, but I’m proud that I worked for what I wanted.  It’s one of my greatest accomplishments to date.   

Best advice for runners...
Listen to your body.  If you don’t feel like running, don’t.  It’s a common mistake we [runners] all make.  Personally, I’d like to skip 1-2 days in a major training cycle than suffer from injury, or worse, burn-out.  My coach would say the same thing!

Tell us about your job at Brooks Running... I think that is everyone's dream job!
My job is my dream job: I get to talk about running all day.  I can’t think of anything better suited for my lifestyle and personality.  I’m the Mid-Atlantic Tech Rep, a fancy way of saying that I visit accounts, educate staff on our products, act as a resource to stores/owners/employees, host events, and work expos.  If you ever have a question about running shoes or need a recommendation, feel free to email me at: willrunformargaritas@gmail.com.

What upcoming race are you most excited about?
Boston Marathon was my “big” event for 2012, so I don’t have a ton of races on the calendar.  I was excited about and ran Broad Street 10 Miler yesterday (May 6) - it was a great race (and a new PR)!  I’m going to focus on shorter distances and speed this summer, so I’m in the market for some 5k and 10k’s.

Besides running, how do you spend your free time? any hobbies?
I love yoga, ultimate fitness kickboxing, and triathlon.  Triathlon keeps things interesting (and my knees from failing me).   

The last word from Melody...
Running is one of the most rewarding and easiest things I do every day – all I have to do is lace up my shoes and step out my door.  Running has taken me to places I never knew possible {and they weren’t all good places or experiences, but I learned from each one}.  If you’re new to running, on the fence, or in a slump, give running a try – I promise it will change your life! 


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Friday, May 4, 2012

How to PUMP yourself up

One thing I've learned over the past couple years is that racing can be as much mental as it is physical.  Coming to the start line in the proper state of mind is a must for me.  I need a little bit of nerves, excitement and confidence.  So after I finish my physical preparations like training and packing, I dedicate the last couple days to psych myself out for an extraordinary experience!


Review your training. Read through your training journal or scroll down your page on DailyMile. Read through old blog posts, especially those detailing your long runs. It's been a long road and you've put in a lot of hard work. Sometimes we don't appreciate how far we've come until we look back at our starting point. Praise yourself to build up your confidence. Believe in you..

Watch a movie.  Let yourself be inspired by the abundance of sports flicks that revel around victory.  My favorites are Spirit of the Marathon, Chariots of Fire, The Replacements, Invincible, Any Given Sunday, The Rookie, Rudy, Rocky, We Are Marshall, Bull Durham, Field of Dreams, The Blind Side, The Natural, Remember the Titans, and Miracle.  If you're not into movies, read a good running novel.  I recommend Once A Runner and Return to Carthage, both by John Parker.

Have a Game Plan. This is IT, the big kahoona... what you've been training and obsessing over for the past 12-18 weeks. Don't show up without a plan. I only run a full marathon once a year (that's my plan anyway), so I try to be as ready as possible for the big day. Bring a realistic but aggressive goal.  Know how you want to run the race... even paced or a gradual increase/decrease of pace. Study the course map. Be aware of the elevation points. Know your obstacles and weaknesses and how you're going to deal with them. Are you going to chat with fellow runners or listen to music? How often are you going to look at your watch? Practice your pose/smile for the photographer... Great race photos don't just happen. Visualize your lowest point of the run. Visualize the finish line, your glory. 

Dance. Crank the music and move. There's nothing my kids love more than an impromptu dance party in the middle of the kitchen.  And the day before a big race, it's the perfect release for bent-up stress and energy.  Anything to get a small taste of those happy endorphins!

Silly Subtle Suggestions. Wear your old race shirts all week. Drink from your marathon mug. Baby your feet with a nice pedicure (soak/massage/paint only... no cutting or trimming this close to the big run!).  Paint a big old 26.2 on your big toe. Mark yourself up early... Grab the sharpie and write your name down your arm. Apply those fun temporary tattoos. Wear your old race medals for an hour each day.  Convince yourself you are a runner, an athlete, a competitor, a winner... and you will be amazing!

What's your favorite inspirational sports movie?
Do you have any other pre-race rituals to pump yourself up?
Are you racing this weekend?

I'm off to Wisconsin to run 26.2 as fast as my body will let me. Thank you so much for your encouragement and support through this past training cycle. I can't even put into words how much it is appreciated. Have a great weekend and GOOD LUCK to everyone racing! Let's go kick some asphalt!

Thursday, May 3, 2012

Three Things Thursday: Ready

1.  THE FINAL PREP
I have a huge pile of clothes and gear ready for the Wisconsin Marathon this Saturday.  The weather is all over the place this week with the forecast changing every day.  I think temps will be cool enough for a nice run, but now I just pray we escape rain and lakefront winds.

I had my final run last night... an easy 3 miler with the Sole Sisters.  I've been missing my run love the past couple weeks, so this group run helped.  I got lots of hugs and well wishes for my upcoming race... and a nice comfortable run/talk with my girl Kelli.  I swear, everyone needs a "Kelli" in their life.  She always seems to know how I'm feeling and the right things to say.  Fitness friends are precious commodities.

2. CELEBRATION
My first marathon I was concerned solely with crossing the finish line.  This time around, I'm much more confident.  I know I've got what it takes to finish, now the question is... How fast?  Perhaps I've gotten ahead of myself... but the marathon celebration planned.  My marathon falls on May 5, also known as Cinco de Mayo.  I'm obviously not Mexican, but do enjoy the food and drink that goes along with that holiday. My group of girlfriends are having a party Saturday evening, so I pulled out my sombrero and stocked up on the necessary goodies to celebrate in style...

This alone should motivate me to run faster, right?


3. THE NEXT CHAPTER
Yesterday I tried out my new cycling shoes. I've been taking Spinning classes for a couple years now, but never had a problem using my regular cross-training sneakers for the ride.  My instructor always told me that the hard sole of a cycling shoe makes a good difference.  I never had the extra money, nor felt the need.  With my Spinning instructor certification coming up  on May 12, I thought now might be a good time to invest and "look the part."


I went with a pair of Specialized Women's Torch Road Shoes, special-ordered from a local bike shop.  Cycling shoes measure different than most shoes.  Being my first pair, I wanted to make sure I got the right size.  I'm typically a 9 in running shoes, but the size 10 in a bike shoe fit perfectly.  The shoes are comfortable and I felt bad-ass "clipping in" for the Spin ride.  Honestly, beyond that, I didn't notice that big of difference from my normal tennis shoes.  My advice... They're not necessary.  If you have a big desire to look the part though, try to find a cheaper pair on ebay or clearance.


Don't forget to enter my Bob Harper Yoga DVD giveaway.  There will be 2 winners!

Tuesday, May 1, 2012

Yoga for Runners *Giveaway*

Happy May Day!  Does anyone still participate in the May Day tradition?
Fill small baskets with flowers or treats and leave on someone's doorstep. The giver rings the bell and runs away. The person receiving the basket tries to catch the fleeing giver. If they catch the person, a kiss is exchanged.  (My husband usually brings me home flowers and gets "caught" on purpose...)


I started the first day of May with yoga and it felt so good! I don't even remember when I started yoga, but it was years ago.  I don't practice daily.  I wish I did, but I'm the kinda gal who is anxious to "get busy" which usually means a high-paced activity like running or Spinning. So whenever I enter a taper period of training, I resort back to yoga to release my anxious energy.
I love starting the day with yoga
Many people view yoga as a lot of meditating and lounging around... an easy workout.  Let me assure you, it is not!  I sweat.  I usually end up opening the window or turning on the fan because I can't stand sweating while standing still.  (Yeah, hot yoga will never be for me.)  If you haven't added Yoga yet to your cross-training routine, you should seriously consider the benefits it can add to your running.

Yoga offers a great stretch.  After a hard run, lactic acid builds up in your muscles, causing stiffness, pain and soreness. The stretches of yoga release the lactic acid and help ease the tension in muscles and joints - without fatigue and overexertion.  I also like to time yoga before my run. There's a lot of debate on the correlation of running performance and flexibility. In my personal experience, I find the more flexible I am, the better I run.  Misaligned muscles are stiffer and less efficient on the run.

I love how the triangle pose digs into my inner  thigh muscle

Yoga builds strength.  Most yoga poses focus on precise alignment rather than the movement.  By continually striking poses (resembling lunges, squats or pushups) and holding them, you get a full body strength workout without lifting one dumbbell.  Your upper-body will relish in downward/upward dog and plank poses. My arms shake. The standing poses work your hamstrings, quads and glutes.  And when practiced correctly, nearly every single yoga move builds you abdominal muscles.  Believe me, you'll feel the core the next day!  Additional strength in muscles will make your running both stronger and faster.
One of my favorite poses - the side plank
Yoga improves balance, posture and breathing.  Who knew holding one-legged poses can improve your running? If you're anything like me, I tend to trip (and have even fallen a couple times) in running.  By improving your balance through yoga poses, you can more easily recover from these obstacles in the road.  As you practice yoga, your core will without question get stronger, which automatically improves your posture. Stand tall. Run tall. As you open your chest, the passages to your lungs will open as well, allowing for easier breathing. Since yoga normally requires deep mindful breathing techniques, the outcome is an improved lung capacity.  I don't know a single person who doesn't struggle with their breathing while running.

Lastly, yoga has a calming effect. Like many other physical activities, your mind is focused and clear of the daily stresses that ail you.  As you concentrate on the poses (and not falling), the endless mind chatter disappears.  Some research suggest yoga provides a boost in oxytocin hormone, which is associated with feeling of relaxation and connection to others. It certainly leaves me in a better mood and that alone is worth it.
Join me during the month of May in the 30 Day Yoga Challenge, hosted by Run to the Finish.  Even if I can't do a full yoga workout each day (say the morning of my marathon!), I am still vowing to practice yoga for 30 straight days.  Whether it be a couple morning poses to help me focus or an hour long workout to build strength, I look forward to reconnecting with yoga.

In honor of tonight's Biggest Loser finale, I'm giving away 
two (2) yoga DVDs featuring The Biggest Loser trainer Bob Harper.
His newest series "Inside Out Method" came out in 2010
My favorite yoga DVD of all time!
From 2008, this program lets you build your own workout.
Sometimes I only have time for Level 1 (20 minutes) and other times I do all 3 levels.

I have experimented with several Yoga DVDs over the years, but I keep coming back to Bob Harper.  I'm not a fan of the yoga instructors who talk in a disturbing quiet and mundane voice. With Bob Harper, you get great instruction and some humor tossed in.  Using Rafflecopter below, you can enter up to 6 times before May 9th.  Tweet once a day for even more entries!  Good Luck!