Back to shuffling, and my favorite running beats that will make you faster

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I’m trying to figure out what an easy run feels like. ๐Ÿค”My last plan did everything at intensity. ๐Ÿ˜ฌ This morning was another easy at 6 miles. My shins started to feel a little sore again yesterday. ๐Ÿ˜– So between figuring out easy and injury prevention, I’m glad that I have the option to cross train! ๐Ÿšดโ€โ™€๏ธHow do you guys decide what to run through and when to scale back? ๐Ÿ˜ณ

Yay! My wonderful husband found my shuffle wedged between my driver seat and the console. I swear I had looked all over my car. He’s my hero!

I mentioned yesterday that I like to listen to podcasts during strength work and other down time, but I really love to listen to fast music when I run. I started listening to a program called MotionTraxx a few years ago, and now that’s pretty much all I listen to. You can choose the beats per minute to download, and I always choose 180+.ย  They have several different playlists to choose on itunes to make it really easy.ย  For easy runs, I’ll mix in easy pop music for fun, but if I need to hit a hard workout or race, I always listen to MotionTraxx. The music is mostly instrumental fast beat, and you don’t have to think about anything (do I like this song? etc).

Check them out for free here and let me know what you think! I promise you will run faster if you listen to this music!

Do you listen to music when you run? Lately we’ve been playing children’s music in the basement.

Hot to Trot and baby rucking

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Running in circles has never been so fun, @stacey__ferguson! ๐Ÿ™ŒToday was the Hot to Trot 8 hour event, and if Stacey wasn’t exhausted from running one mile loops all morning with me, I wore her out by talking her ear off the whole time. ๐Ÿ˜‚Nothing like passing 20+ trail miles with a friend! โค๏ธ I ran the first half with Stacey, and then hiked with Cadence for the next 5ish miles. ๐Ÿ‘ถ Didn’t quite make it to 8 hours once Cadence joined, but we had so much fun while we were out there! #guts #hottotrot #longrun #motherrunner #trailrunning #womenrunning #marathontraining #bestlittletrainingbuddy #21monthsold #kelty #babywearing #gobeyondpace #runyourworld

Today I ran the Hot to Trot 8 hour race, abbreviated to 5.5 hours for a baby. โค I started out running with a friend who I met over Instagram, and I enjoyed every lap so much getting to know her. I love our running community! My husband brought Cadence to me a little over 4 hours into the race, so I hiked another hour and a half with Cadence. I totaled about 20 running miles and about 6 miles hiking with Cadence.

Hiking with Cadence is one of my favorite things because she is a delightful passenger, but it’s also a great workout. Most people “ruck” with a weighted vest, but in this case, I have a weighted baby! ๐Ÿ™‚ Here is a neat article that I read last year talking about all of the benefits of rucking. My favorite benefit listed by Men’s Health was this:

It Builds Your Enduranceโ€”Safely
Rucking turns your lazy walk into a heart health boosting endurance endeavor.

โ€œThe cardio benefits of rucking are comparable to those gained from other long, slow distance exercises like jogging,โ€ says Jason Hartman, C.S.C.S. who trains Special Forces soldiers for the US Military.

But unlike joggingโ€”which has an injury rate anywhere from 20 to 79 percent, according to a study in the British Journal of Sports Medicineโ€”rucking actually makes you more injury resilient, says Hartman.

โ€œIt builds up your hip and postural stability, and that makes you more injury proof in all your other activities,โ€ he says.

Anyone else love to ruck (with or without a baby)? What about timed events?

 

 

Easy day, extended breastfeeding, and the power of “baby spit backwash” for health

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Got in 30 easy min on the bike this morning with my sidekick. ๐Ÿ‘ถ Cadence has a summer cold ๐Ÿคง and since I’m still nursing, I kind of hope to catch it so we can fight this thing together. ๐ŸผMotherhood definitely changes you! ๐Ÿ˜‚ We spent the rest of the afternoon visiting with my grandmother, and my heart is so full. โค๏ธ #shenursedalldaylong #allbydesign #beautifullyandwonderfullymade #breastfeeding #extendedbreastfeeding #21monthsold #bestlittletrainingbuddy #motherrunner #crosstraining #homegym #marathontraining #womenrunning #womensrunningcommunity

I have a race tomorrow, but I’m using it as a training run.ย  It will be my last long run before the San Francisco marathon NEXT Sunday! The race is called Hot to Trot, and it’s an 8 hour timed event with about a one mile loop as the course. I plan to only run a couple of hours, and then maybe hike a little with Cadence. The REAL reason that I am excited about the race is that I get to meet one of my Instagram friends for the first time at the race. I love the running community!!

Cadence is sick with a cold, and I’m hopeful that breastfeeding will help speed up her recovery. Here is an amazing article talking about what happens when babies breastfeed (check out the excerpt below). I know that I am in the minority still breastfeeding at 21 months, but it doesn’t get much better than this for care of sick babies!

“According to Katie Hinde, PhD, a biologist and associate professor at the Center for Evolution and Medicine at the School of Human Evolution & Social Change at Arizona State University (who also runs a blog called Mammals Suck … Milk!), when a baby nurses, it creates a vacuum in which the infant’s saliva sneaks into the mother’s nipple. There, it is believed that mammary gland receptors interpret the “baby spit backwash” for bacteria and viruses and, if they detect something amiss (i.e., the baby is sick or fighting off an infection), her body will actually change the milk‘s immunological composition, tailoring it to the baby’s particular pathogens by producing customized antibodies.”

Any other “extended breastfeeders” out there?

Double dayzzz

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โค๏ธโค๏ธโค๏ธ Post work, Friday night neighborhood hill running with my two favorites (sorry Maggie, next time!). ๐Ÿ‘ถ Cadence yelled “whee, whee, whee” for most of the trip back, and then she had a little meltdown, so we all ran down the streets singing our ABC’s. ๐Ÿ˜‚ Bike intervals this morning and a short 3.5 stroller miles this evening. โœ”๏ธI have a serious date with the foam roller tonight. ๐Ÿ˜˜ #readyforthewknd #strollerrunning #thuleurbanglide #motherrunner #marathontraining #hilltraining #womensrunningcommunity #womenrunning #gobeyondpace #runyourworld #hshive

I started out this morning on the bike doing intervals. I’m still feeling a little wonky from the 10k on Tuesday and my 10 mile run yesterday, so I didn’t want to push anything. I wore the heart rate monitor, but I never reached nearly the right zones that I have designated for running. There are several articles corroborating this difference in heart rate, and really, I need to do a heart rate test on the bike if I want to learn my cycling zones. It’s not that important to me as long as I stick to perceived effort on the bike.

Jon and I ran after work as a second workout, and the hills make me so scared for what we are in for in San Francisco! I ran with the stroller and kept my heart rate between 140 and 150, but man, my legs still burned on those hills!ย  I haven’t gotten proper hill training during this cycle because I’ve tried to protect my shins with flatter running. I am doing a long run tomorrow, and then hopefully I can get in some strength work like this to help make me stronger for the hills!

Do you track different heart rate zones on the bike versus running? Or do you just go by perceived effort?

Recovery days made easier

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It’s a lot harder to get in a workout while sharing earphones, but it’s just about the sweetest way to start the day. โค๏ธ Today is a rest day for me to recover from yesterday’s race, but I’m getting in a quick upper body and core workout. ๐Ÿ‹๏ธโ€โ™€๏ธ I’ve been doing more research as I find myself sort of coachless now that I’ve changed how I want to train to protect my shins. ๐Ÿ˜ณ So far, I’ve posted daily on my blog about some of the things I’ve learned โ˜๏ธ(like it’s ok to strength train on recovery days ๐Ÿ˜). #recoveryday #strengthtraining #bestlittletrainingbuddy #21monthsold #motherrunner #marathontraining #womensrunningcommunity #womenrunning

Hope everyone had a great Fourth of July! I’m scheduled for an off day today to recover from the 10k yesterday. BUT I hardly feel like I deserve a day off after having an easier day on Monday and not pushing quite as hard as I should have yesterday.ย  Why is it so hard for runners to take the day off?!

This morning I walked Maggie (the golden retriever) and Cadence (the baby) for an easy mile, and after work I’m getting a strength workout for upper body and core. I feel like that’s a good compromise to let my legs continue to recover while getting back on a strength routine after our trip to Hilton Head last week.

I’m trying to figure out what my recovery and rest days will look like moving forward, and I found this article to be helpful.ย  I’m glad to see that the author says it’s ok to do strength on rest days. This is another article by David Roche where he says that it’s ok to get on a bike and do non-impact things on recovery days. I completely agree that 100% off days are good, but I know that I’ll stick to more recovery days if I know that I can sneak in a sweat while I’m at it.

Do you take recovery days completely off or do you add in some strength or XT?ย  How often do you have days off?

Turning up the volume

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Did I mention how much I love running on Hilton Head island? โ˜€๏ธ But you pay for the beauty in sweat, that is for sure! ๐Ÿ’ฆRan for an hour this morning with the stroller and the husband โค๏ธ, and then we finished up taking turns with strides. ๐Ÿ’จ I just started using a heart rate monitor for the first time since before I got pregnant with Cadence, and I’m looking forward to integrating that into my training a little more. ๐Ÿ™Œ Runners always love more data, right?! ๐Ÿ˜‚ Now off the beach! Happy Saturday! ๐Ÿ–๏ธ#hiltonheadisland #seapines #strollerrunning #thuleurbanglide #strollermiles #strides #bestlittletrainingbuddy #21monthsold #motherrunner #womensrunningcommunity #womenrunning

I’ve had a coach for the last year, and her training plan focuses primarily on lots of speedwork and strength work. Low mileage and high intensity.ย  I think that plan worked well for me for a period of time to help me find speed, as I had never done speedwork before, but I’ve had one too many niggles, and I am ready to change up methodology.

I especially want to proceed with the remainder of this training cycle leading up to my marathon on July 23rd with care, as I do not want to be sidelined with a stress fracture as a result of these shin splints. Unfortunately, I’ve found that I’m kind of on my own to figure out how to shift training in the middle of my training cycle.ย  Thankfully, I have some pretty amazing friends who are also coaches to help me fill in the gaps of my training plan.ย  I plan to slowly increase volume over time, and I’ll use cross training to help me achieve this more safely.

I just ordered a new heart rate monitor to get an idea of my exertion level for different runs. I’m not sure how much I’ll use heart rate as my guide going forward, but I think it’s really helpful for me to get a baseline. It will also help keep me honest to make easy runs easy, as I like to go fast. ๐Ÿ™‚ Running with the stroller is one of my favorite things, so I was glad to see that even with the heat of Hilton Head, I was able to keep my heart rate at a reasonable rate with paces in the 8:20/8:30s for an easy run. I’m currently re-reading Matt Fitzgerald’s 80/20 Running to refresh myself on some of the principles of balanced training.

Does anyone else use a heart rate monitor for running? How many days do you run easy vs hard?

Seeing double: Training with two-a-day runs

This is the first year that I’ve hired a coach and actually followed a training plan. I’ve

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Second run of the day almost always includes a baby. โค

learned a lot over the last year, including the value of intervals to help make you fast, how cross training is critical for ultra running, and most recently, the value of running doubles.

During my 100 mile training, my coach added a lot of two a day workouts, but I very rarely ran twice in one day.ย  Instead, I would run my workout in the morning and then hike, stair climb, or spin in the evening after work a few times a week.ย  For my current marathon training cycle, my coach has incorporated a few shorter tempo runs as doubles during the week.

There are several benefits to running double days once you’ve established a good running base:

  • You gain more cumulative miles, which helps boost aerobic endurance.ย  It also means that if you don’t have a lot of time in the morning, you can split up a longer run into two runs to still get the same mileage.
  • You challenge your body to recover faster when there is less time between runs. (It is recommended to give yourself enough time in between runs. Double runs are not as effective if you run them 2 hours apart, and many sources recommend five hours.)
  • According to Runner’s World, running doubles delivers a double boost of human growth hormone (production peaks about 40 minutes into a run), which helps build and repair muscle.
  • Along those lines, Runner’s Connect says running twice per day increases the frequency at which you speed blood, oxygen, and nutrients to the muscles.ย  Running a double run after a hard workout will help flush blood, nutrients, and oxygen to and from tired muscles.
  • Running doubles can create a spike in resting metabolic rate because you are revving the engine twice in one day instead of once in a continuous longer bout of running, which can help runners maintain racing weight.ย  With that, it’s important to maintain proper nutrition so that you continue to perform.
  • This also means that you put your body into a glycogen depleted state, which improves training adaptations. Studies have shown that glycogen content, fat oxidation, and enzyme activity increase when training twice per day.
  • It forces you to use muscle fibers that are typically not used, and your body learns to adapt to a new strategy of digging a little deeper.

Research and anecdotes all corroborate the value of running doubles, but for a working mom and wife, it’s a tough schedule to maintain!ย  For my current training cycle, it’s been made easier because my husband often joins me for my after-work runs, and we bring the stroller.ย  It’s time that we can be together and knock out a workout at the same time.ย  My doubles are also kept under 30 minutes, which is a much easier pill to swallow once it starts getting dark so early in the winter time.

I have definitely felt the effects of fatigue as a result of the doubles, which according to everything that I’ve listed above, should be a good thing.ย  With the increase in training, even just adding a few <30 minute tempo runs at the end of the day requires proper rest on rest days and a good strategy of recovery!

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After work double with the fam!

Do you run doubles?ย  How long is each run and what’s the intensity?