Weekly Recap and How Not to Be Afraid of Running with Other Runners

By Cool J

This was a big running week for me, though for no apparent reason. It just worked out that I was able to meet up with friends multiple times, and ended up running every weekday.

Weekly Fitness Recap:

Monday: Veteran’s Day! Ran 5.75 snowy/cold miles with Abby. Then “strength training” at Vertical Endeavors (Read my review HERE)

Tuesday: Ran 5.9 early morning miles with Abby. Spent evening taking care of Ms. Matilda post teeth-cleaning

Wednesday: Ran 7.5 miles with Abby/Theresa/Kelly. Kettlebells+Circuit at Balance Fitness

Thursday: Ran 4 easy, slow miles with Ms. Matilda

Friday: Ran 5.5 morning miles with Kelly/Abby

Saturday: Ran 10 miles with the CBRC (YES, I do still run with this club! It’s just been nice to get my weekly runs done in the AM). I also had about an hour or so of walking around the dog park with Matilda and a bunch of her doggy friends.

Sunday: 60 minute yoga at Moksha Yoga Minneapolis. I haven’t been here to this studio in months, and it was nice to change things up from Corepower with a Moksha class.

With about 40 miles of running, 2 strength training "events", and 1 yoga session, I feel pretty good about my week. I guess that’s a good thing as we head into the holidays next week, where my mileage probably won’t be as high, and I am guessing I won’t be burning more calories than I consume!

How Not to Be Afraid of Running with Other Runners:

Before joining the Calhoun Beach Running Club, I trained for six marathons on my own: TCM 2005, San Diego 2006, Grand Rapids MI 2006,  Chicago 2007, TCM 2008, and Big Sur 2009.

I ran all my long runs alone. I did the vast majority of my weekly runs alone as well. Occasionally the D-man or another friend might join me for the shorter runs, but I was mostly alone....

...and I liked it that way!

I could run when I wanted, without having to coordinate with anyone. I could vary my pace based on how I felt that day, with no pressure to go faster or slower to keep up with others. And I did okay…I ran 4:20 marathons, and I was content with that. I didn’t need a running club.

....Or maybe I did?

In February of 2010, I joined the Calhoun Beach Running Club. And my marathon time went from 4:20 to 3:55 during my first training season with the club.

Yes, our club did speed training; yes, our club did hill training. And these were both things I never did on my own. But I do believe that a huge factor in my improvement was running with other people! It’s amazing how much more you push yourself, or how much faster you just end up running naturally when surrounded by a great group of people.

But still… I completely understand your fears of running with a club. Here’s some bits of advice:

Don’t fear speedy runners.

I’m not saying that if you’re a 10 minute miler that you should join a competitive running club made up of all 6 minute milers. But just because your friend’s marathon PR is faster than yours doesn’t mean you can’t run together. Lately, I’ve been running with Abby and Kelly, whose marathon PR’s are in the 3:30’s, but it’s okay! Yes, running with them pushes me a little harder than I would run on my own. But they’re not doing speedwork on our morning runs. We’re not going at their “race pace” for our 5-7 miles. Our paces are close enough at this point in base training that it’s okay. Most runners prefer having company, at least for part of the run, even if their partners aren't exactly the same pace.

Run with people you like.

Well, that’s an easy one! But so true….the miles fly by when you’re catching up with friends, and it really is an amazing way to stay close.

{Abby, me, and Kelly at the Muddy Buddy in 2011}

Most runners like water stops.

Don’t be afraid to be the one to ask to stop for a drink at a water fountain. Most runners appreciate the break!

Everyone has had a bathroom emergency.

Sometimes your friends are polite and they don’t mind waiting for you, though it’s not to be expected. You can always plan a way to meet back up later in the run. Don’t be embarrassed if you need to bolt for the bathroom. We’ve all been there. We all understand. It’s a runner thing.

Be honest.

If you want to speed up, tell your running buddy. If you need to slow down, tell your running buddy. Even if you choose to run with friends, running is still an individual sport. Just be honest, and explain that you need to either go faster or you need to back off. 

Find supportive running buddies.

Use your running buddies to motivate you. Don’t be discouraged if you’re a bit slower. But also don’t get nasty if you’re faster. Instead, try to build off each others’ strengths and weaknesses so you can both become better runners and enjoy the process together.

Ease into it.

Don’t necessarily make your first run one with a big group. Try it out first with a buddy you’re comfortable with, then go from there.

Even if you consider my advice, and still don't want to run with other people- that's okay! Yes, it can be fun. Yes, it can make those miles go a little faster. But some people simply like doing their own thing, and in my opinion, there is absolutely nothing wrong with that.

{running alone at the cabin}

Fit Fanatic: Weekly Recap & Tips to Stay Motivated

By Jessie

Week Fitness Recap:
Monday: 6.5 quick miles with my "morning run club"
Tuesday: 5.5 "quick-ish" miles post-work with Matilda- she didn't know what was up- she actually had to run just a little bit! Only a little bit of course.
Wednesday 6.2 miles with "morning run club"- didn't feel so great...but everyone has an off day.
Thursday: Kettlebells+Circuit at Balance Fitness
Friday: 4 easy miles with Matilda

Planning to...

Saturday: Hopefully run 10 miles with the Calhoun Beach Running Club!
Sunday: Yoga (and the Madonna concert!)

{this pretty lady likes to run!}

This week was the kickoff to a winter "morning run club" that a small group of friends and I have started. We're hoping the regular routine will keep us on track over the winter. Every Monday and Wednesday, we'll meet at a special meeting spot, and go from there (probably 5-7 miles). We all love the Calhoun Beach Running Club, but sometimes weekday morning runs work a lot better than the 6 pm runs. Getting stuck at work won't be such a big deal if you already put in your miles in the AM.

After this weekend, when the clocks fall behind an hour, it will be even harder to stay motivated. We'll be running in the dark, dark, dark for several months (except on the weekends of course). It’s dark if you run in the morning, and it’s dark if you run at night, so why not get the runs done early, and have your evenings free?

LL posted about the challenges we face during this “dark” time of year- read about it HERE. And last year, we debated which was worse- running in extreme heat (Read about it HERE) or extreme cold (Read about it HERE). Though we determined that extreme heat was the worst, I'm still not looking forward to the cold, dark runs that are quickly approaching now that it's November.

So the question is...how do we stay motivated?

How to Stay Motivated in the Winter:
(sourced from "Runner's Connect"

1. Run with a friend!

This is the most effective method for me. Just knowing that a friend is waiting for me in the morning is usually enough motivation to get my sleepy self out of bed. Motivation doesn't happen on its own. Just like you schedule your runs, you also have to plan to get yourself motivated to run. Running with your friends is one of the top ways to stay in check. The social aspect of running is one of the key reasons people start, and stick, with it.  Not only do they help keep you accountable by “forcing” you to show up, but misery loves company. Grinding out mile repeats in the snow and below zero temperatures isn’t quite as bad when you have 3 or 4 or your running friends by your side to commiserate with.

2. Strategically place reminders of your goals when you know need the motivation.

Many runners are motivated by their goals. So step one: determine your next running goal!  I know what mine is- I want to run a 3:45 marathon.  Being reminded of my ambitious goal when the going gets tough will hopefully keep me motivated during even the most difficult training conditions. When the temperatures fall below zero and when I just don't want to run, I'm going to focus on that 3:45 goal, and get my big butt out there to run!

Runners Connect suggests physically putting reminders of your goal by the biggest "barriers" to your training:  

For many people, getting out of bed in the morning and getting excited about running in the cold leads to many missed runs. A good solution is to place an index card with your goal written in big, bright letters by the alarm clock. This way, when you go to hit the snooze button, you see your goal staring you in the face and you can ask yourself: “how much do you want it today”. If that doesn’t get you motivated to get out from under the covers, you need a new goal. If you run after work, you can put your goal on the dashboard of your car. This way, when you start to talk yourself out of driving to the gym or come up with an excuse when you walk in the door, you can remind yourself what you hope to accomplish.

3. Use small, local races to keep you focused
Runners Connect suggest signing up for some shorter races to stay motivated:

Perhaps the hardest part about training well in the winter is that your big goal races seem so far off. It can be easy to trick yourself into thinking that a few missed days now won’t have any effect in March. Unfortunately, January and February are the important building blocks of training if you want to race well in later in the spring. To keep your focus more in-tune and targeted, try signing up for some local races as workouts. Many areas have small 5k and 10ks during the winter that aren’t famous or that don’t have lots of participants (head to your local running store or check online for races in your area). Not only does the “threat” of competition keep you motivated, but it’s one less workout that week you have to run alone.

I wrote about all my upcoming runs HERE. I have lots of shorter distances on my calendar (In fact, I just added the Moustache 5k today!) I hope that the mix of distances will help to keep me challenged.

4.  Get the right equipment

When you have the right clothing and equipment, running in the winter can actually be quite enjoyable. 

Another trick that works well (especially for women) is to periodically buy new winter running gear. It doesn’t have to be expensive or a big item, but adding a new top or base layer can make getting out the door a little more fun if you like to be fashionable.

You don't have to tell me twice! I'm always interested in more running clothes, and they definitely help me stay motivated.

Well, that's it from me this week. Hopefully some of these tips will help you out as the cold weather approaches!

Do you have any additional tips that have help you stay motivated? 
Please share in the comments!

Fit Fanatic: The Carbo-Load!

By Jess

Most of you have probably heard the term "carbo-loading". Even if you're not a runner, perhaps a runner friend of yours has mentioned it, as they scarf down a plate of fettuccine! 

Or, if you've done a full marathon or a half, there might have been a pasta feed the night before. This tradition is quite common, but is there science behind the pasta pig down!!??

 I turned to the runner's bible,  (Runner's World of course) for some information as to why we carbo-load.

The Science Behind the Carbo-Load:

When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body's most easily accessible form of energy, but it's not the only source. During a half or full marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel.

When you run out of glycogen during a race you hit "the wall." Your body has to slow down as it turns fat into energy. (Quoted from Runner's World) Benjamin Rapoport, a 2:55 marathoner, is intimately acquainted with the wall. The Harvard M.D. student hit the wall so hard at the 2005 New York City Marathon that he decided to study how to avoid it in the future. "Proper carbo-loading—or filling your muscles to the brim with glycogen—won't make you faster, but it will allow you to run your best and, if you race smartly, avoid the wall," he says.

So...what should I eat?

Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy-to-digest options. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. "Bananas are a low-fiber choice," says sports nutritionist Ilana Katz, R.D. "And you can peel apples, peaches, and pears to reduce their fiber content." She also gives her clients permission to indulge in white bread and baked potatoes without the skin since both are easily digested.

This article suggests steering clear of high-fat foods—like creamy sauces, cheese, butter, and oils—as well as too much protein. Both nutrients fill you up faster than carbs and take longer to digest, she says. 

Advice? 
Pick jam—not butter—for your toast, tomato sauce in lieu of alfredo sauce on your pasta, and frozen yogurt instead of ice cream for dessert.

How MUCH Should I Carbo-Load?

You can't completely fill your muscles with glycogen from just one meal, "which is why you should start carbo-loading two or three days before your race," says Ryan. Since you're running very few miles, the glycogen will accumulate in your muscles. At this point, 85 to 95 percent of your calories should come from carbs, says Katz. Ryan recommends eating about four grams of carbs for every pound of body weight (for a 150 pound runner that's 600 grams—or 2,400 calories—of carbs per day).  

So how does the Calhoun Beach Running Club carbo-load?

Well, we planned a pasta dinner as well!

However, it was not the night before the race. With so many runners doing marathons in various locations (Scranton, Chicago, Mankato, Twin Cities), our pasta party is held the Wednesday before Twin Cities.

And this year, the carbo-loading occured at Pizza Luce in Hopkins. It turns out one of our members is a manager there, and he generously hosted us there for a reasonable price of $20/person for all you can eat pasta/pizza, as well as one drink (beer or wine).

So, this is a fashion and fitness blog right. What do you wear to a pasta feed?

Well, I came right from work, and didn't have time to change. So this is what I wore...

Shirt: H&M

Skirt: Banana Republic Double-breasted pencil skirt, online exclusive. Buy it here!

Necklace: Stella & Dot Bahari Necklace. Buy it here!

Belt: Len Druskin

But enough about me. 
This is what the real CBRC members wear...

And this is what the true hipsters wear:

(Looking good sir!)

So...the where? 
Pizza Luce in Hopkins of course!

How did we carbo-load?

Pizza, spaghetti, mostaccioli, lasagna (veggie or meat), garlic bread, salad...so much good stuff!

We had a semi-private room, which was a nice touch.

This guy (with the arrow pointed to his head) stood up and gave a little thank-you toast to Coach Paul for all his hard work. I thought it was really sweet for him to do that, and the whole room agreed with his words. We feel the same way about our awesome coach. Thanks Paul for everything!

And good luck to ALL the runners this Sunday!

Featured Fit: The Calhoun Beach Running Club Capitol Run!

By Jess

At the end of each official marathon training season, the Calhoun Beach Running Club organizes a "Capitol Run."

{the Twin Cities Marathon finishes here!}

What's a Capitol Run???

A Capitol Run is an awesome, well-organized CBRC training run to the state capitol building! This run involves 20-22 miles of the Twin Cities Marathon course; FYI- the Twin Cities marathon ends at the capitol in St. Paul. It's one of my favorite marathon finishes so far! 

For the training run, runners are given the option to run 20 or 22, depending on their individual training.

The CBRC capitol run starts at the Calhoun Beach Club of course! The club's location around mile 4 of the course is truly ideal. From there, 30+ of us headed out around 7:15 am, on a beautiful, clear September morning. The temperature was in the mid-50's, the sun was shining, and excitement was in the air!

My husband has recently taken on a "leadership" role in the club, and he did a lot of the organization for this event. I think he did a great job, and I'm not just saying that because he is my husband! Runners had to sign up ahead of time on a google doc online. Volunteers dropped their vehicles off at the capitol around 6:15 am that day, and rides were coordinated back to the club so that everyone would have a ride home AFTER the run as well. Planning such an event required a lot of time and logistical savviness! Yet thanks to the good people at the CBRC, everything went smoothly.

As for the run-

Support stops were located at miles 6.5, 12.5, and 17.5. They were manned by other CBRC members who weren't training this season (or this particular weekend). For example, Amber and her husband manned the first stop. She just ran the Sioux Falls Marathon last weekend (as you can read about HERE) and didn't need to do another 20 miler so soon! The second stop was managed by the wife of a run club member, and the 3rd by another Sioux Falls marathoner. 

Powerade, ice, water, fruit, jolly ranchers- each stop had plenty of goodies to keep you going. 
Some stops had music and/or canine friends for a tail-wagging vote of confidence for the runners!

{This handsome fella attended one of the support stops with some woofs of cheer!}

For TCM runners, especially first-timers, this capitol run provides an opportunity to become familiar with the marathon course, and to experience the hills leading up to Summit Avenue (they can be tough!) as well as the glory of the capitol finish. Knowing what to expect on marathon day can really help to ease any nerves before the big day.

At the end of the run, each runner has to run UP the capitol steps and touch the doors; otherwise it doesn't count!

{Kelly and Susie make their finish COUNT!}

This year, there were other run clubs doing similar capitol runs, so there was a lot of energy out on the trails. The weather was great, the support was well-spaced, and it was a great culmination of the training season.

Side note: The other club that had a big presence that day was the Lifetime Fitness running club. Their version of the capitol run was an out-and-back run from the capitol. It was open to the public (for a fee), with segregated pace groups, and busses from their facilities. Our capitol run is only open to members, is a point-to-point event, and is included in the membership dues.

No matter which club you ran with that day, it was great to have the other clubs out there, and I have to admit I appreciated the Lifetime signs pointing us in the right direction at a few points on the course!

{Here come the ladies- the finish line is steps away!}

{Meggan and I take on the stairs!}

Nice work Calhoun Beach Running Club. 

Now it's time for the taper!