Beginning runners

Fit Momma Monday – Getting back to the run

Getting into running shape – whether you’re a first time runner or are getting back at it after a hiatus – well, to be frank… it kinda sucks!  Its hard.  You’re out of breath and can’t carry a conversation.  Your lungs burn.  Your legs feel heavy.  You look at your Garmin and have only gone .34 miles.  How on earth will you ever get to that happy place of easily running (and talking through) a four mile run?

Set small goals that you can achieve!  Breaking it down into mini milestones will make the journey more enjoyable and seem more achievable.

Here are a few of mine…

1. SLOWLY progress to running four+ miles.  Four miles has always been a personal milestone for me.  Four miles (or 35-40ish minutes) is a good workout length and four miles is a good base to start training for longer races.  When my three year old son was born, my doctor made me wait until my six week checkup to run.  This time around with our daughter, I suppose I’m an old veteran because my doc gave me the green light right after delivery.  She said “Do what your body allows.  If you can run, run!”  She did advise me to hold off core work for 6-8 weeks, and I decided to wait 3 full weeks before I started running [stitches, milk supply and other TMI facts!]

Here is the [slow] progress I’ve made so far…

  • 2 weeks postpartum – Walked 1.5 miles
  • 3 weeks postpartum – Ran/walked 2.5 miles (ran first mile, then ran/walked last 1.5)
  • 4 weeks postpartum – Ran 2 miles
  • 5 weeks postpartum – Ran 3 miles

At six weeks, I plan to up my runs to two times per week.  I started slow to make sure my body could handle it.  I also DO NOT WORRY ABOUT PACE.  I don’t even wear my Garmin.  I want to gradually build mileage before I worry about pace and I don’t want to be discouraged by feeling slow.  After a few weeks of conquering and feeling good about three miles, I’ll add that 4th mile on and then eventually a 5th and even 6th.  Quality over quantity, in my opinion.  And at some point, hopefully in a month or so, I’ll start wearing my Garmin again.  For now its FitBit only.  Tracking steps and mileage and NOT allowing myself to go crazy about pace [or lack thereof!]    

 

My FitBit flex syncs with my phone, my Weight Watchers app (gotta lose those baby-weight pounds) and allows me to focus on steps and mileage right now… not concerned with pace just yet!     And I love the Tori Burch accessory hubby got me, dresses up my FitBit Flex when I want more style.

Oh and group runs make it more fun!

IMG_6699

IMG_7135

**Sidenote… leave the baby at home in the beginning while you’re running!  It will be good bonding time for your spouse or other caretaker(s), good for you to have some ‘momma’ time AND will make it easier on your run while you’re getting back into shape.  And for safety purposes, most stroller companies recommend not jogging with a baby until they have decent head control.  You can invest in a good jogging stroller and bring baby along in a few months.  I usually nurse my little, head out the door for a run, then am back before she needs to eat again.  For now, if you want to spend time getting FIT with baby, WALK with the stroller, or better yet, carry baby and keep them close! 

IMG_7161

2. Run a timed mile, 1-2 times per week.  I plan to gradually work toward a 9:00 minute mile then ultimately back under 8:00 (my goal pace for a PR 5k).  I did my first timed mile last week and barely kept it under 10 minutes – 9:51, see below.  Between carrying an extra 20 pounds of weight I need to lose, and not having run much since last October, I knew it would be a challenge.  Progress not perfection, they say!  In my defense, the last leg of it was up hill and against wind, not the ideal elements for a strong finish.  I plan to do one mile per week on this same route, and one per week at the track or a flatter terrain.  Doing 1-2 timed runs per week will allow me to incorporate what will feel like a little bit of speed work and push my lungs & legs to get faster over time.  Keeping it low in mileage (one mile) will help prevent any injury or strain on my body by potentially doing too much too fast.

Screen Shot 2016-03-28 at 11.11.42 AM

3. Sign up for a race.  This always gives me the focus I need for training.  Several runners in our Living Fit run crew have signed up for the M3S Sports FORE! Miler on Thursday, May 28.  This gives me two months to work up to running four miles at a pace I can be proud of.

Screen Shot 2016-03-11 at 11.20.07 AM

Well, guess I’d better stop talking and start walking.  Heading out for a quick run now.  Good luck in your journey and hope to see you out on the trail!

 

Advertisements

Running tips from Columbus Running Co & a fun family 5K

Dublin, Ohio is home of so many great fitness companies, events, running trails and more.  This weekend we are attending the Dublin 5K and just today, caught an interview on the radio with one of our favorite local brands, Columbus Running Company.

Running tips from E Fruth, CRC [Dublin]

Eric Fruth is the owner of Columbus Running Company Dublin.  We have worked with Eric [a genuinely nice guy!] and have run with CRC’s running group several times in the past. The River 104.9 interviewed him on his running thoughts and we caught them just in time for today’s race!  Here is a recap of Eric’s three takeaway tips for new runners…

  1. Get over the wall of intimidation.  Some new runners may be timid about trying a new activity.  Push aside any doubts or negative thoughts you have and JUST GO FOR IT!  You can do it!
  2. Find the right shoe.  Your body absorbs a lot of shock and pounding during a run.  You have to make sure you’re in the correct fit and cushion for your body, stride, etc!  CRC does custom fitting to get you in the right shoe.
  3. Find a buddy.  Find a friend, join the Cbus Pacers, Living Fit Columbus, The River Runners or any local running group. Running can be a social sport and the company provides added motivation & accountability.

 

Columbus Running Co. + Dublin 5K = a fun family event! 

Join us tomorrow for the Dublin 5K at Glacier Ridge Metro park.  You can read more details on our previous post HERE or visit the event page HEREDublin 5K-8Event sponsors include…

 

That’s all for now!  Hope to see you at the Dublin 5K tomorrow morning!

Fitness Challenge – 12 week run builder

[t gellenbeck]

I am a business teacher and the school year is upon us once again.  This means more time spent in my classroom and a little less time typically for blogging, photography, exercising, and other things I enjoy.  So we are participating in a new fitness challenge to keep motivated and stay on track ~ can’t let the idea of less leisure time impact our fitness level!

We [Teresa, Peggy & even Joey] will be participating in Whitney Carlson’s 12 week run builder program.  In order to train for the last-chance-for-the-she-sweats-summer-challengeBuckeye Classic 10K on Nov 2, we will start the program this week.  You must also finish by Nov 5 if you are entering her contest, so all the more reason to start this week with us!

For only $30, you get a myriad of benefits including a [49 page!] training manual which includes workout plans designed for the runner looking to build muscle and increase speed and stamina.

To sign up visit Whitney’s page @ http://www.heandsheeatclean.com/2014/08/time-is-running-out-to-enter-our-newest-challenge.htmlHURRY, you must enter by WEDNESDAY to be eligible for her prize package, valued at $200!  

I found Whitney while searching online for clean recipes after the first of the year.  Her recipe site, HeandSheEatClean.com has amazing dishes that taste good and help you obtain the clean eating lifestyle so many of us [attempt to] follow.  Her and her  husband both embraced a new way of FIT life and their transformation is amazing!  Check them out below…

Eat Clean Transformation-Weight Loss-Clean Eating-He and She Eat Clean-Fitness-Exercise

 

I participated in Whitney’s 21 day Jump Start challenge this past winter and witnessed AMAZING results, as well as a rekindled spark for fitness.  I am looking forward to this challenge to help me re-focus on strength training and hopefully see an improvement in my running as well.

If you decide to join, make sure you post on our Facebook page or email us @ LivingFitColumbus@gmail.com to let us know, so we can help keep each other motivated.  We also have a LivingFit Columbus prize package available for the winner if we get at least FIVE people to join!

Hope to see you on the running trail for this 12 week run builder challenge!

Whitney-Carlson-Fitness-Page

 

Running ‘Lingo’

If you are new[er] to running or distance training and are clueless about your running group’s mentions of PRs, LSDs and tempo runs, you have a few choices…

1.  Ask them to fill you in  photo-sep-05-4-36-46-pm

2.  Read one of the blog posts below [or find your own]

Nationwide Children’s Hospital Columbus Marathon —>

Learn the lingo – 20 [Columbus] marathon running phrases to know 

lululemon-athletica_416x416-300x300  lululemon athletica’s [post from today] 

The Ultimate Guide to Running Lingo: 25 words you need to know

 

3.  Do nothing and pretend to know what they are talking about

Hope you choose #1 or #2!  Happy reading and happy Tuesday!

 

Weekly updates

Some weekly updates…

Group Runs        Screen Shot 2014-05-09 at 10.54.17 PM

  • There will be NO GROUP RUN tomorrow morning as we are checking out Friendship Crossfit.    See you at 8:50 for a nice change of pace!
  • We had our first #ptownrunclub meeting last night in Historic Dublin.  We did a nice 3.5 mile run and met some new people!  Come join us some Thursday @ 6:30.   

Our MAY FIT FREEBIE…

Our first of hopefully many giveaways, the winner of our  LIKE + SHARE + JOIN&CLICK!  contest is….

 

Screen Shot 2014-05-09 at 10.49.13 PM

Congrats JANE, you are the proud owner of our May Fit Freebie goody bag!

 

Get on our E-NEWSLETTER list by emailing LivingFitColumbus@gmail.com

Happy Friday, off to bed!

 

Cap City recap & upcoming events

Cap City recap 

Several of our Run Club ladies ran the Capital City Half Marathon this past Saturday.  It was a great race and everyone did a fabulous job!  Katie, Amanda and Deedra all finished the 13.1 mile distance for the first time, lots of calorie burning and photography took place and it was a fun filled morning!  Check out our gallery below…

 

In other news…

  • Living Fit [Columbus] is partnering with lululemon athletica Polaris [also known as PTOWN] to host a Thursday night social run!  The group runs begin this Thursday, MAY 8th, and will be promoted as ptown run club.  We will meet in Historic Dublin in the Town Center lot near Starbucks.  Come join us and bring a friend!

Slide1

 

  • Visit our FB page for other upcoming events – there will be no group run this Saturday as we are checking out FRIENDSHIP CROSSFIT in Dublin. 

 

  • We will also be partnering with Winan’s Dublin and meeting there for our group runs on Saturdays beginning Saturday, May 24.  Come join us for a run [or walk] and a cup of Joe after.  ROP-Winans-Chocolates*304Be sure to LIKE their Facebook page for updates!

 

 

  • This is the last week to enter our MAY FIT FREEBIE contest, LIKE + SHARE + JOIN&CLICK!  

To enter, complete the following by this Thursday, MAY 8th…

1.  LIKE Living Fit [Columbus] on Facebook

2.  SHARE one of the following…

    • SHARE this post from Living Fit Columbus’ Facebook page to your timeline or a friend’s timeline OR
    • SHARE a fitness-related photo on Instagram and tag it #livingfitcolumbus – if its a running pic, feel free to also tag it #ptownrunclub

3.  JOIN&CLICK – Attend one (or more!) of the following & join in our group photo session…

    • lululemon athletica fun FIT session this Thursday, April 24th @ 7:30PM at the Polaris store; get some new gear & discuss your FIT goals
    • our group meetup at the Capital City Half Marathon on May 3 @ the post-race 13.1 mile block party; more details to come
    • ptown run club kickoff run this Thursday, May 8th @ 6:30PM in Town Center lot, Historic Dublin

May FIT Freebie includes…

  • lulu reusable lunch tote      
  • $5 Starbucks card  
  • #livingfitcolumbus or #ptownrunclub momento
  • Honeystingers organic energy chews

Winner will be announced this Friday, May 9th on our blog @ LivingFitColumbus.wordpress.com and our FB page.  So get going… Like, Share, & join us for a CLICK!

 

Disclaimer:  contest is only open to readers within the United States.  Living Fit [Columbus] has not earned commission or kickbacks on any of the giveaway items.

BIG NEWS & our first FIT Freebie contest!

 

BIG NEWS!

Living Fit [Columbus] will be partnering with lululemon athletica Polaris [also known as PTOWN] to host a Thursday night social run!  The group runs will begin MAY 8th, and will be promoted as ptown run club.  Come join us and bring a friend!

Slide1

Have we told you how excited we are?!

We are ecstatic!

To celebrate, we are doing our very first giveaway!  LIKE + SHARE + JOIN&CLICK!  

To enter, complete the following by MAY 8th…

1.  LIKE Living Fit [Columbus] on Facebook

2.  SHARE one of the following…

    • SHARE this post from Living Fit Columbus’ Facebook page to your timeline or a friend’s timeline OR
    • SHARE a fitness-related photo on Instagram and tag it #livingfitcolumbus – if its a running pic, feel free to also tag it #ptownrunclub

3.  JOIN&CLICK – Attend one (or more!) of the following & join in our group photo session…

    • lululemon athletica fun FIT session this Thursday, April 24th @ 7:30PM at the Polaris store; get some new gear & discuss your FIT goals
    • our group meetup at the Capital City Half Marathon on May 3 @ the post-race 13.1 mile block party; more details to come
    • ptown run club kickoff run on Thursday, May 8th @ 6:30PM in Town Center lot, Historic Dublin; more details to come

May FIT Freebie includes…

  • lulu reusable lunch tote (choice of red or teal)      
  • $5 Starbucks card  
  • #livingfitcolumbus or #ptownrunclub momento
  • Honeystingers organic energy chews

Winner will be announced on Friday, May 9th on our blog @ LivingFitColumbus.wordpress.com and our FB page.  So get going… Like, Share, & join us for a CLICK!

 

Disclaimer:  contest is only open to readers within the United States.  Living Fit [Columbus] has not earned commission or kickbacks on any of the giveaway items.

Half Marathon training tips – final month

Happy Hydration Wednesday (sounds better than Hump Day!)     

Camel-drinking-water

Thousands of runners around Columbus are counting down the days to the Cap City Half Marathon on May 3.  Our group has seven runners training for it, several of which are first-timers.

Here are FIVE tips to carry you through the final month of training…  

  1. As your long runs creep past 60-90 minutes, some people begin to use ‘fuel’ while running.  You CAN run a half marathon without fuel (just drinking water), but I typically do refuel around the 60 minute mark.  I LOVE Honeystinger chews but other popular favs are Gu (liquid & chomps) or even just Gatorade.  SEE WHAT WORKS for you during training runs, as you don’t want to try something new on race day!
  2. I don’t recommend trying any new type of fitness that you haven’t tried before, just to be safe.  Insanity, CrossFit, Speed work… if your body isn’t used to it, no sense subjecting yourself to injury this late in the game.  Wait until after race day.
  3. The same goes for pre-race breakfast as well as your race-day outfit.  Try something NOW, during your long training runs, to make sure your body likes it!  My go-to pre-race meal is typically half of a whole grain item with [yummy oh-so-delicous Krema Nut] peanut butter and a banana.  I stay away from coffee on race day, but I know runners that gulp it.  I also ALWAYS test out my outfit at least once.DSC_0266
  4. If you need new shoes, DO IT NOW.  I recommend at least 3-4 weeks of running in shoes to break them in.  I made the mistake of buying new shoes one week before running the Pittsburgh Marathon… you do NOT want the blisters I ended up with, not to mention a potential injury!
  5. Tapering is an important part of training.  More on this later.  Don’t go too hard those last couple weeks.

I’m sure there is other good advice out there, but those are my top five pointers.  Enjoy your last month of training… all your hard work is about to pay off!

Do you have any TIPS for that last month of half marathon training?  

Please SHARE and send COMMENTS!

 

Weekly Workout ~ Half marathon training week 6

We are HALF WAY to race day!

Its week #6 of our 12 week half marathon training ~ beginner & intermediate runners training for the Cap City Half on May 3rd can follow our workout below;

Half Marathon Training Week #6

Screen Shot 2014-03-18 at 11.51.11 AM

We posted some info last week on SPEED TRAINING, so feel free to check it out!

 Happy running!  

**SIDENOTE** We will NOT be posting weeks 7 – 12… to get the rest of our training plan, you have to come join us for a run or email LivingFitColumbus@gmail.com 🙂  Tricky, aren’t we!!!!

Weekly Workout ~ Half marathon training week 5

Our LivingFit running group met last night (instead of our usual Saturday morning) for a 6 mile run and it was a gorgeous evening for some exercise!  We are making progress as we begin to increase our mileage each week.

Its week #5 of our 12 week half marathon training ~ beginner & intermediate runners training for the Cap City Half on May 3rd can follow our workout below;

Half Marathon Training Week #5

Screen Shot 2014-03-10 at 2.40.32 PM

Hope to post some info on various SPEED workouts later this week (intervals, tempo/threshold, fartlek, etc).  For now you can visit the Runner’s World article HERE.

 Happy running!