Tempo and a Winner!

My Early Morning Tempo Run

This morning I got up early (4:45am alarm) to complete my weekly tempo run... you know, the tempo that I was suppose to do Wednesday and then Thursday. {sigh} Week 1 of training has not gone as planned. However, I feel slightly better after logging the tempo in the books this morning.

As I headed out the door into the warm darkness (it was 54 degrees in IL this morning!!), I was eager for a run but not necessarily a tempo. Thankfully, I had two warmup miles to convince myself otherwise. The roads were wet and full of puddles from last night's rain, so I did a lot of jumping around to avoid wet feet (fail). Warmup miles: 10:27, 10:33.

The plan next called for two miles at an 8:44 pace. That's the tempo portion if you're not familiar with the term. I let out a big sigh and convinced myself to give it a try. My neighborhoods aren't exactly flat. They have some gentle rolling hills which normally I like for variety... except when I'm trying to bust out speed.  I didn't quite make my goal pace, but came close. It's painfully clear how much speed was lost during a fall focused only on distance. Tempo miles: 9:03, 8:47

I was thrilled to back it down for the cooldown miles. Thankfully, I was two miles from home or else I may have been tempted to cut it short. After a mile of cooldown, I felt back to normal and really enjoyed the final mile of this morning's run. Cooldown miles: 10:35, 10:21

It was a great start to a Friday, although not strategically placed in the week with my long run tomorrow morning. I need to sit down and review this past week... what worked, what didn't, and adjust my plan for week two of Eugene training.

** WINNER WINNER **

I loved reading all the entries for the "Inspire A Friend" contest. All of them were so touching and made my heart sing. If you're looking for a little motivation today, click here and read the comments at the bottom. So inspiring!! I wanted to award every single entry, but sorry, I don't have enough prizes or funds for that.  I called in support from my two best sounding boards (Mom & Kelli) to help me pick a winner...

I'm a sucker for inspiring an ENTIRE FAMILY into fitness!
Keep it up Damary and Papi!

WINNER is Papi Extraordinaire

Please email me at runwithjess@comcast.net your mailing address and I'll get your new NYCM shirt shipped out to you. Many happy runs to you and your wife!

Three Things Thursday

ONE
Thank you all so much for the love expressed on my Blog-o-versary Giveaway post yesterday. I literally teared up reading your comments this morning. Words can't express. I need to do a giveaway like that more often! Ha!

TWO
As a newbie three years ago, I printed out a 16 week training plan and began running towards my first half marathon. I was scared to deviate or miss a run (like that would somehow stop me from reaching the finish line.)  Now as I've gone through numerous training cycles, I keep a 'big picture plan' but take training week-by-week. This week has served as reason why...

After Monday's interval butt kickin' and a triple dose of cross training on Tuesday, my body was begging for rest on Wednesday. I have learned through the years to listen to my body when its upset. There is nothing I fear more than getting hurt.  I did a little swap on my weekly schedule. Instead of a Wed morning tempo, I foam rolled and called it good. In the evening, I joined my Sole Sisters for our group run, however instead of darting along with the 10 min pace group, I took it easy and ran with the 11 minute group. Slow, easy and gentle on my sore quad muscles. It felt good and helped to work the soreness out.  Feeling better today, I'll facing that tough tempo this afternoon... 2 miles easy, 2 miles @8:44 and a 2 mile cooldown. Man, I get exhausted thinking about it...

THREE

I came home from my run last night... and my hubby had picked up my new car!!  We had looked around for several weeks at the ultra cool Durangos and Explorers... but I just kept looking at the backends thinking, "How on earth will I fit a bike in there?"  My kiddos and I like to hit the local bike trails in the spring, summer and fall. As they get older, I see this happening even more.  I knew the easier it was to toss all 3 bikes in the car, the more it would happen.  Ultimately, my vehicle decision was made based on the healthy lifestyle I want for our family.  Once you go mini van, you just can't go back.  I'm so happy driving it around today. And I still feel kinda "cool" since the inside is loaded with features, including a sun roof, which I really really wanted.

Do you ever flex or edit your training schedule?
What kind of vehicle do you drive? 

2nd Blog-o-versary Giveaway

January 9, 2011

The day Run With Jess was born!

The day I took my runs, my opinions and training into the blog world!

I thought for weeks on what to call my running blog. Without anything creative (so unlike me), I settled on Run With Jess.  As a young mother who had found running once again, I was eager to connect with other women like me. Plus I loved entering blog giveaways (hey, like this one!).  I really had no idea how many people would read. As I enter my third year of blogging, I'm thrilled with how many friendships I've made throughout the country.

I try my best to keep it real here... an honest account of my running adventures and weight struggles. The victories with the disappointments as I try to be the best version of me. Blogging has been fun... I get to write about running when I'm not running! Does it get any better?

I like trying new products, but also feel a responsibility in keeping true to myself. I get a lot of offers to review products or to be an ambassador for this brand or that. However, if it's not something that "fits" my lifestyle or fitness objectives, I decline. My blog won't be overwritten with product ads and endorsements. Nor am I defined by numbers.  Sometimes I have to remind myself that I don't have to do what everyone else is doing. It's easy to get sucked up into that game. Run With Jess is mine and the content will always be what I envision. Having said that, you should know that the products I do mention, it's because I use them. I endorse them because it works for me, not because I'm getting paid to give a plug. (More power to you if your blog is an income generator; it's just not what I write for.)

I hope you continue to follow my run journey in 2013. Whether my words motivate you or just entertain you, thank you so much for reading and your daily encouragement. I promise to keep it real and hopefully exciting... RuN HaPpY my friends!

~ Blog-o-versary Giveaway ~

Enter below to win MY FAVORITE THINGS!

Canister of CLICK - I love this espresso protein drink. It tastes great in both chocolate and vanilla flavors. I use it mainly as a breakfast replacement, post-workout refueling or a treat in the afternoon to control my chocolate cravings!  Use discount code RWJ to receive 10% off a canister + free shipping at www.drinkclick.com.

Box of ShowerPill - I squeeze in workouts and runs whenever I can. Often it's just a two hour window while my baby girl is at preschool. I maximize every single minute of that free time... just one more mile. These athletic body wipes come in extremely handy so that I'm not the stinky one in line at the preschool pickup. Seriously, I keep a box of ShowerPill in my car at all times. Who has TIME for a shower??

Pair of pink LOCKLACES - I love these elastic shoelaces. Slowly, I've been installing them in all my shoes. With Spinning as my favorite cross train, I'm constantly slipping in and out of my shoes at the gym. I can't imagine my gym shoes without these bad boys. If you're a triathlete, these are an absolute must. My "best find" of 2012.

Injinji toe socks - These socks surprised me. When I broke my toe last fall, I honestly think these socks helped me on my comeback (or else that was just mental). I love the comfort and support in these cozy socks.

GU Energy  - Winner will receive a collection of energy gels, chomps and electrolyte tabs. GU has been my go-to brand since the very beginning. It's worked so well, why change?

BondiBand - If you've read my blog for any period of time, you know I love headbands! BondiBand is my favorite for their moisture-wicking material... and the fact that they stay on my head. I have over 50 BondiBands in my collection. That should speak margins of what I think of the brand.

I Run For Cupcakes decal - I love the fun creations available at RunnerDecals.com. They will also make a custom decals. This past year, RunnerDecals personalized a Run With Jess decal for the back of my van... and made some neat personalized tumblers for a few of my friends that ran their first marathon. Cool stuff.

13.1 sticker - I love stickers and the Half is by far my favorite distance to run. This custom sticker came from Family Fan Club - who made my Ragnar team some snazzy matching shirts for our relay race this past year.

Luna nutrition bar - These are my favorite nutrition bars. Many times it's all I eat before an early morning run. Vanilla Almond and Chocolate Peppermint are my favorite flavors.

Lastly, I threw in a couple of my Run With Jess RUN HAPPY bracelets. One for you and one for a friend!

HOW TO WIN - It's So Easy!

(ONE WINNER)

Leave a comment below telling me how great I am what you'd like to see more of in Year Three.  Get an extra bonus entry if you share Run With Jess with your friends on Facebook and/or Twitter. (Leave a comment for each please). 

Good Luck!  Winner announced on Friday, January 18.

Training Kickoff

And so it begins... training cycle for my fourth marathon. I'm anxious. I'm excited. I'm freakin' nervous!

I have a big goal for the Eugene Marathon (April 28)... to come under 4:15, which is a 9:44 pace... for 26.2 miles. It seems pretty lofty right now, but I did finish under 4:19 last May at Wisconsin. Why not go for the PR? Is there any other way to train?

I chose to follow the Run Less Run Faster training once again. {see my review of this book here}  The plan worked well for me in the past - good endurance prep for the marathon, but also pushes my speed and allows flexibility in cross-training.

My training program begins with the the RLRF version for Women 55-59 (BQ4:15).  I will follow their three key runs each week, trying my best to hit the dictated paces. The three key runs are my 'must-do' runs of the week. I add in a couple more easy runs for pure enjoyment. If I find myself needing a break, the easy runs are what I skip.

The book recommends two days of cross-training. It shouldn't surprise you that I add in more... Spinning, swimming, boxing and yoga are the culprits. The cross-training burns extra calories to lose weight (without added stress on my run muscles) and helps me get triathlon-ready in the process.

This week's plan. Download/print this training template here.

Today was Day 1. Just looking at the task for a Monday scared me... but at least the hardest part is done for the week.

20 min warmup

3x1600 @ 8:11 pace (1 min RI)

10 min cooldown

a.k.a.

Run 2 miles slow warmup. 

Sprint a mile (1600meters) at a 8:11 pace or 7.3 mph

Take a 1 minute rest interval (jog, walk, gasp for air...)

Repeat sprint and rest two more times.

Run 1 mile slow to cooldown.

I've done intervals many times before... but it's been a long time since I've taken the sprint seriously. An 8:11 mile is real serious in my world.  I'm disappointed to admit that I couldn't do it. Not yet anyway. The 1600's ended up being an assortment of 400's and 800's... but I didn't give up on the pace. I kept the sprints at the 7.3mph setting on the treadmill, but just couldn't hold them long enough. I can't tell you how frustrated I was with myself. There were many f-bombs landing in my basement. Upside... I have room to grow.

Ending Stats... 6 miles in 57:51

On a happy note, my little girls and I painted our toes RAINBOW last night. Every girl needs a new paint job to start a training plan, right?!

"Inspire A Friend" Shirt Giveaway

As a seasoned runner, I get excited this time of year. Not only is it the start of new goals and new dreams for me, but there is always an influx of new runners into the community.  From resolutioners to spring flingers, they see the excitement of our races, the shiny bling and the change in our mental and physical state... Eventually it lures them in to give running a try (or try again). Welcome Newbies!

Running changed my life, so I'm always eager to bring that same joy into others' lives as well. So today I have a unique giveaway. It's a marathon shirt. Not just any marathon shirt, but one from the New York City Marathon... the grand-daddy of all races!

You can not win this for yourself. 
Instead, nominate someone who is in the beginning stages of their run journey. A friend, a family member, someone you just met at the gym. Maybe someday they'll run a marathon, maybe not. My hope is that this shirt will encourage them that ANYTHING IS POSSIBLE when you start running... to DREAM BIG!  (If you are a beginner and really want this shirt, then talk someone else into coming here to nominate you.)

Think of this as an opportunity for YOU to inspire another beginner.

Aspire to Inspire!

HOW TO ENTER:
1.  In a comment below, tell me about your friend who is starting (or returning) to the sport of running. Why you think they'll succeed and some words of encouragement.

2.  Newbies... please comment below with a question you may have about running... anything at all and I'll do my best to answer.  I will be following up this giveaway with a feature on all the Beginner Questions.

3.  Be sure to tell your new runner friend to check out RunWithJess.com and like me on Facebook for daily encouragement.

Giveaway winner announced Friday, January 11. Winner will be picked at the discretion of Jess, so tell me your best story. The winner receives an Asics technical long-sleeve shirt, unisex size XL.

GOOD LUCK in the giveaway & on your run journey!

Peace, Love and Happy Runs!
Jess

The Last 40+ Miles

I ran 1502 miles in 2012.  After all those glorious runs and amazing races, today I am only thinking about the last 42 miles of my year.

After being sick three times in the month of December (an injury in Sept didn't help either), I found myself seriously strapped for miles to hit my year-end goal of 1500.  I pulled up my big girl panties and said, "I can do this."

It wasn't the way I had envisioned ending the year. I wanted a no pressure December to rest up both physically and mentally before I began serious training for my spring marathon. (Training schedule starts next Monday!)  I knew I could do the miles, but wondered if I'd be sacrificing a good start to January.

I found a way to maintain recovery AND nail the miles...
I unplugged.

No music. No watch.
No timing of any sort.
I just ran.
42 miles of sweet freedom over the course of seven days.

So many times I hear friends say, "I've lost my running mojo. I'm just not in it lately." My advice is always the same... unplug.  Honestly, it is one of the best gifts you can give yourself.  Let your mind and body fall in love with the run again... without any kind of expectation for "results". Run by feel.

Every runner begs for a Garmin, but if you're not careful, it can actually ruin your run mojo. I've been a Garmin holdout for years. In fact, I just broke down and purchased a Garmin Forerunner 110 a couple months ago. Yes, I ran for nearly 4 years without a GPS watch. Believe me when I say, it is not a necessity for running. A nice training tool, yes, but one that can become as addictive as crack.

So there I stood last Wednesday at the end of my first naked run in months (Naked is a slang term meaning no gadgets).  I had no idea how many miles I had just run. I didn't have a clue on my time. I stood in my driveway, staring at my wrist... looking for something to tell me it was a "good run".

In a second, I started laughing. Why do I need a watch to tell me it was a good run?  My heart was pumping well, my hair matted in sweat under my hat, and I was thirsty as hell. I felt as if I could fly! Yes indeed, it was a great run. And I didn't need any time, pace or distance report to tell me that.

Right then and there, I decided to finish off 2012 with that exuberant feeling (runner's high!) at the end of every single run. Talk about a glorious finish! Not only did I hit my mileage goal, but I did it happily without burnout. As the calendar flipped to January 1st, I thought I might be in need of a break... but instead, I couldn't wait to log the year's first miles... unplugged of course.

Do you ever run without your Garmin or a timing device?

My goal this year is to run naked at least once a week... even more in recovery weeks.

2013: Stay The Course!

Resolutions are for people who want to change... which is where I'm stumped right now. I'm pretty happy inside. This past year, I feel like I've finally arrived at where I want to be. Working out, running, Spinning, cycling, sweating is no longer something I force myself to do for some resolution I made on January 1. It's what I want to do. It's become a way of life for me. I literally plan my day around when can I run. Sometimes I even feel guilty because it is always on my mind. I may be sitting at the kitchen table doing crafts with my kiddos, but I'm gazing out the door longing to run.  I may be nearing addiction... but hey, it makes me smile and it's healthy, right?!

On the outside, I'm still struggling with weight and appearance. That's been ongoing since I've been like 12 years old, so I'm not expecting 2013 to magically give me any peace there. Nevertheless, I continue the battle in the Run Your A$$ Off weight loss challenge. The goal is to lose 4% each month January through March. That would put me in great shape for my spring races. Weight loss right now signifies faster race times and less stress on my body with each run. That is what drives me the most to keep pushing the weight loss.  But I refuse to call this a "resolution," because then I'd be repeating the same resolution for nearly 20 years and that just sounds like failure.

Last year, I had a lot of fitness goals. For 2013, it's pretty simple... few in numbers, but large in the amount of work that it will take to attain them.

1. PR at Eugene Marathon... beating a 4:18, ideally coming closer to the 4 hour mark. This won't be easy; marathons never are. This is my #1 driving goal for the next four months. Everything I do for the next 118 days will lead me here.

2. Complete a Century Ride. I really fell in love with cycling last year, and would like to explore this sport more. (The only downfall is that it cuts into my running time... but I enjoy the mix.)  A 100-mile ride is a big feat for any cyclist, comparable to a runner's marathon I would assume.  I've got my eye on the Door County Century Ride (Sept). I haven't been to that area of Wisconsin since I was a little kid, but remember the pretty scenery well. A camping/cycling weekend there sounds just dreamy to me.

3. Step up the TRI to the olympic distance. Last year, I finished my first sprint triathlon. In 2013, I'd like to challenge myself with the olympic distance. Essentially that forces me to spend more time in the pool. Swimming is such a great cross-train, and I found it really helped to widdle my middle. I enjoy it when I force myself to do it. So much room to grow...

In general, I just want to keep doing what I'm doing...
• Maintain weekly run mileage around 30 miles or 120 per month. Hit 1500 again for the year.
• Always be half-marathon ready. A long run (10+ miles) every weekend unless I'm recovering.
• Train smart. Do whatever it takes to stay healthy.
• Race 8 more states in my goal to Race All 50.

Outside of my fitness world, I have work to do in other areas of my life. Call them resolutions if need be, but I highly doubt they will ever be a one-year kind of goal...
• Spend less time on the computer and more time being in the moment with my kids. Sigh, they are growing up so fast...
• Go to church more and grow my faith. Busy family schedules have really disrupted this for me.
• Give my husband more. More gratitude. More time. More patience. More hugs. More attention. More forgiveness. And that will all add up to more love.

What are your goals or resolutions for 2013?

And what's your PLAN to get there?

2012: What a RUNderful Year!

I guess the thing to do this week is write a 2012 year-end review. All the cool kids are doing it. But honestly, I just don't have it in me.  Make no mistake... 2012 has been an amazing year for me. It had many highs, plus its share of lows. I stretched my boundaries of possibilites. Incredible new friendships entered my life... and some disappeared. I set PR's in every distance I raced. I ran my first relay. My first triathlon. My first age group award and trophy. I bought a real road bike. I became a Spinning instructor. See what I mean... it's a tad bit overwhelming, but FABULOUS just the same!

Here's a look at Run With Jess 2012...



Thank you to everyone who has been a part of my life this year. You all touch me in different ways and make me a better person for it. Thanks for sharing my journey and being a part of Run With Jess!

Weight Loss Challenge starts now!

Every year, it starts with Halloween... the slow re-entry of candy into our house (and my belly). Then comes Thanksgiving with the big heavy meals and relaxing drinks (oh' sweet Baileys and Pumpkin Pie Liqueur...) Finally, the nearly month long Christmas... sweet treats everywhere you go, endless social gatherings and reduced exercise time. What was your net holiday gain?  All the holiday joy made made my heart swell. Unfortunately, so did my tummy...

So without delay, I invite you to join my second Weight Loss Challenge!  I've revamped things from the last challenge to make it less time-consuming for me. After all, I need all the time I can get to prep healthy meals (my biggest downfall!).  If you're serious about dropping some pounds, this challenge will be great accountability for you, as well as motivation!

Go ahead... swipe this image for your own blog,
but link back to here please.  More the merrier!

Run Your A$$ Off 

Weight Loss Challenge 2013

**Note: You don't have to really run, but I highly recommend it! 

Here's how it works...

• You have 4 weeks to lose 4% of your starting weight. (Ex. If your starting weight is 175lbs, your goal is then to lose at least 7 lbs, a little less than 2 lbs per week.)  Manageable, healthy, sustainable weight loss.

• At the start of each round, participants add $10 into the pot. After the 4 week challenge is done, everyone who hits their 4% goal is a winner and splits the pot. In essence, you are earning your weight loss!  I'm keeping the entry amount low because I want this to be more about the weight. Think about the money as just added incentive!

• There will be three rounds of this challenge, each 4 weeks long. Everyone has different amounts of weight to lose, so you can choose to play one round or all three...

Round One:  Dec. 31 - Jan. 28

Round Two:  Jan. 28 - Feb. 24

Round Three:  Feb. 25 - March 25

• The challenge is managed by DietBet.com. You will need a digital scale and camera/smartphone in order to submit your weigh-in pictures. (For in-depth details on how it works, see the DietBet.com page here.)  There are only two mandatory weigh-ins (start and finish), but I do encourage you to weigh in each Monday. Complete DietBet Rules found here.

• In addition to the DietBet.com payout at the end of each round, I will also be awarding a PRIZE PACK to the highest % winner of each round.  Bonus!

Are you ready to lose?!?!

I know you can do it... I'd even BET on it! 

Sign up HERE for Round Three!

Round Three begins Monday, Feb. 25!

New participants welcome with each round.
Please spread the word and add your friends! 

Twas the Night Before Christmas

I can't even believe it myself... but I've fallen SICK again. Seriously, this is the third time this month. I blame it on those school Christmas parties... Grrr.  So here it is Christmas Eve and I sit with my Kleenex box, a little high on medicine, just trying to get through the day. My kiddos are full of energy and holiday excitement, which really helps my exploding headache. To top it off, three days without a run has left me crabby... and I can feel my year-end goal slipping away. I could hardly walk down the stairs straight this morning, but was still contemplating a stab at some miles. My hubby called me crazy and I snuggled into the couch instead... Ho, Ho, hum.

On the brighter side, I leave you with this cute poem from the good guys at Run The Edge...
I hope your Christmas is magical... and healthy! :)

Twas the Night Before Christmas (Runner's Version)

Twas the night before Christmas, all the shopping was done.
My insides were stirring, I needed a run.
My Newtons were placed by the front door with care,
In hopes that I’d take them out in the night air.

The children were nestled, tucked in for the night,
So I laced up my shoes both the left and the right.
I put on my mittens, and put on my cap,
I settled my brain for a long 10K lap.

I got my foam roller, the stretch felt so good.
I sprang from the door and run as fast as I could.
Away from my house I flew like a flash,
And tore up the street like I was running a dash.

The moon on the breast of the new-fallen snow
Lit up my path showing the way I should go.
When, what to my wondering eyes should appear,
But a dude with a beard, dressed in red running gear.

He wasn’t too chubby, rather lively and quick,
I knew in a moment it must be St Nick.
More rapid than eagles he flew to my side,
And ran right next to me matching my stride!

“I’ll race you! I’ll pace you! But just let me run!
I’m all done with work and it’s time for some fun!
To the top of that hill, until we hit the wall!
We’ll just keep on running and give it our all!”

Without another word we ran through the streets.
The only sounds those of our breath and heart beats.
He had a runner’s build but still a round belly,
That shook when he ran, like a bowlful of jelly!

We finished the loop ending back at in my yard,
I’d never ran so fast. I’d never breathed so hard!
He gave me a wink and a nod of his head,
We were bonded as runners with nothing more said.

From walkers and joggers to runners and racers,
From marathon finishers to age-group placers!
We all know the joy and the pain of a run,
and that wonderful feeling you get when your done!

He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ‘ere he drove out of sight,
“Thanks for the run, it was indeed a good-night!”