Fit Tip Friday: Why You Should Join a Run Club. Or Not.

I often post about how much I love my run club.  I don’t go there as often or consistently as I used to, but I am always glad when I do. So many great memories over the past four years have involved the run club and the friends I have made there.

So, you probably know that I’m a huge proponent of a run club. If we ever had to move to a new city, the first thing I would do is find a run club.

But if you are still unsure about joining a run club, here are 6 reasons to join a run club.

1. Misery loves company.  It’s a whole lot easier to get out for a run in the rain or in the snow with a run club. The run club is the friend who keeps you accountable. The run club is your support network and your motivation. They are your  #noexcuses and your #shutupandrun ! 

After a tough run, the sense of camaraderie that you feel with your run club is unbeatable. The other day, I went to the club for a hill workout and after the workout portion was over, a group of us jogged back to the Calhoun Beach Club. I just felt all this love towards my fellow runners, like “hey, we just DID that, and sure it was tough, but WE DID IT.” You may think running is not a team sport but at times like that it really feels like one. A run club gives you the sense of a team, a club, a family! We cheer each other on and we cheer each other up after bad runs.

2. Exposure to a breadth of knowledge about running. You can learn a lot about running in books or online forums (blogs like the Right Fits or Minneapolis Running), but you can learn a ton about running from actually talking to other runners. Get first-hand testimonies of things that worked or didn't work. Get insider tips on different races. Learn about different fueling methods. Learn about different injuries and injury prevention techniques.

3. There’s safety in numbers. I never feel the need to carry my hand-held mace when I’m running with the run club. There is a safety in numbers- safety from the lunatics and also a safety from the elements. You will have someone looking out for you, and ensuring you make it back safely. You’re running with someone so if you slip on the ice, there is someone to call or run for help.

4. A little competition never hurt anyone. I always push myself harder on workouts with the club. I don’t consider myself that competitive of a person but the run club pushes you to become a faster/stronger runner.

5. Make new friends. Some of my best girlfriends at this stage in my life are the girls I have met in the CBRC. It is such a great way to meet people- people who love to run! People who love the outdoors, people who love health and fitness. People with whom you immediately have something in common- running!

6. Find yourself a lover. So many couples have emerged from the run club!  This builds off of #5- I mean, a running club is a great place to meet people, and it can be a great place to meet a new boyfriend or girlfriend too.

 

Just another great run club love story!

Okay so you get it. Joining a run club is awesome. But is it really ALL awesome?

Nope. So here’s the truth. Here are 6 Reasons NOT to join a run club.

1. Lack of flexibility: One of the biggest downsides to running with a club is that the club probably meets on a schedule. Our club meets Monday, Tuesday, and Thursday at 6 pm, and Saturdays at 8 am (7 am in the summer). This doesn’t really work if you need to get your run in before work.  It doesn’t make sense sometimes you get out of work early and you don’t want to wait around until 6 pm. Or maybe you want to run in a different location, or on trails. Most likely your club won’t always fit with your personal schedule.

2. Too much competition can hurt you.  It’s true that running with the club makes you push yourself harder than you would on your own. But…what if you’re pushing too hard? Are you running hard on what are supposed to be easy days, only because you don’t want to be at the back of the pack, or because you want to keep up with your friends? Are you doing more workouts than you should? Are you comparing yourself and your workouts to your peers and feeling pressure to do more, to add more mileage than you should, to ramp up when you shouldn’t? There is a down side to constantly running with a club, and it often involves injury, burnout, or worse.

3. Running at the wrong pace. It’s easy to get caught up in the excitement of the run club, and you might run at the wrong pace for you. It’s also easy to run TOO slow.  Maybe you are running with a slower group because you always have, and you haven’t had the push to move to a faster pace group. Too slow or too fast- this is a risk of running with a run club.

4. Ex-lovers… The downside of #6 from the reasons to join a club…Not all of those run club relationships last forever. For every marriage or lasting relationship that has come out of the club, there are another two that didn’t turn out so sunny.

And then what happens? Do you have to share custody of the club? Alternate nights and weekends?

I guess it’s just like the end of any relationship, where friends of you and the significant other may no longer be friends of each of you individually. Hopefully you can both exist harmoniously in each other’s presence, but this can definitely be a challenge and a downside of running with a club.

5. No Solitude.  One of the things that a lot of runners love about running is being alone with your thoughts. My husband is a bit of an introvert and he really values running alone (which is funny since he rarely does!) Personally, I need a bit of a mix, as I do really enjoy running on my own sometimes as well as with a group. Running with a club means you probably don’t have a lot of solo runs. I mean, that’s kind of the point, but if you’re looking for solitude in your runs, a running club might not be for you.

6. Running with a group is gross. Snot rockets, emergency bathroom stops, salt-encrusted faces, gas, blisters, SWEAT- lots of sweat.

Running can be gross. You might be queasy when it comes to these things when they are coming from your own body. It’s much worse to be exposed to them when they are coming from someone else. When running with a club you may be running pretty close to these things coming from other people....

As Jimmy Fallon says- Ew.

If the thought of running side by side with a run buddy whose sweaty pony tail is sprinkling on you like a May shower totally grosses you out…well, maybe a run club is not for you. (and sorry to those that have run by me and my sweaty ponytail…)

If you were more convinced by the first list than the second list, then of course, I recommend trying out the Calhoun Beach Running Club. Find more information on our website HERE.

But watch out for the girl with the sweaty ponytail...Ew.

Weekly Recap: Curio Dance and Tips for Hiking with Your Dog!

Happy Father's Day! I hope you had a great Sunday. I'm back with a weekly recap from the second week in June!

What's happening in fitness fashion?
How about THIS cute running shirt from none other than Costco? My friend Kelly has it, and I think it's so cute.  Subtle stripes and a longer cut, and of course at a price that Fits the Bill!

What's happening in fashion?
In fashion this week, I had an opportunity to wear THIS new-ish dress from JCrew Factory on Friday.

I wore the dress on Friday night when a group of girlfriends and I went to see "Curio Dance" at the Cowles Center. 

What is Curio Dance? 
It was a performance of prominent soloists and groups dancing in street shoes to bare feet around the globe. With roots grounded in American dance forms and the constant push for invention, Curio Dance choreographers cross over lands and generations to reveal a thread through movement. Entertainers bring light to their soul in contemporary dance blends of Hip Hop, Cuban Orisha, Native American Eagle, Chinese Martial Arts, Acrobatic Yoga, Breaking, Housing, Waacking, Krump and more. 

The show was really fun and entertaining, with an interesting mix of different styles of dance. Have you been to the Cowles Center before? It's quite nice!

But back to the dress- you can find it HERE on sale right now!

What happened in fitness last week?

Monday: Ran 5.5 miles in the morning with Matilda, 1 hour barre class at The Barre.

Tuesday: Ran 4 miles with Dustin and Matilda

Wednesday: Ran 7.75 miles with a great group of gals in the morning

Thursday: Ran 4 miles with Matilda, 45 minute mini-barre class at The Barre

Friday: 1 hour barre class at The Barre

Saturday: 10 miles with the Calhoun Beach Running Club

Sunday: 1 hour barre class at Balanced Barre in Wayzata.  <-- this was my first time checking out the Wayzata studio.  Unfortunately, the St. Louis Park studio is closing at the end of the month. I wish the Wayzata one was more convenient for me, but it was a bit of a drive. It was a great class though! It was the "Fire" class, which is their most advanced class. It mixes in cardio and doesn't really have any breaks...Definitely intense!

When the sun finally broke through the rain today, we decided to make another drive out to the 'burbs. This time it was to the Elm Creek Park Reserve in Maple Grove for some exercise for Matilda.

We spent a little over an hour hiking around Elm Creek Reserve. Matilda LOVED it!

It is a really nice park with 29 acres of trails in the off-leash area. A year dog park pass is $35, but we just purchased a day permit for $5. (Read more about the Three River Park District dog park permits HERE.)

Tips for hiking with your dog? 

• Bug spray: We brought bug spray for us, and we were sure that Matilda's Frontline flea/tick treatment was up to date.
• Bring water: We use one of THESE Gulpy Water Dispenser (find one at HERE)

• Bring an old towel to wipe off the muddy paws! We have received so much rain lately that some areas of the park were quite muddy. I brought an old towel in the car to wipe Matilda down as much as possible for the drive home (though she did still need a bath later as well)
• Follow the rules. Bring the plastic bags to pick up after your dog, and if there is a entry fee, just pay it. Its going towards the maintenance of the park!

The Elm Creek Park is very enjoyable and we will definitely be back there this summer!

I hope you had a great week in Fitness, Fashion, and Fitness Fashion!

Fitting Remarks: You Know You're a Twin Cities Runner If...

1. You miss the Metrodome…for running in the winter

2. You are all too familiar with the hills of Summit Avenue or the hills of Kenwood Parkway.

3. You know where "the bunny" is. You also know how far it is to run to the bunny from your house and back.

4. You have come to expect road closures around the chain of lakes every Saturday/Sunday in the summer because there is ALWAYS a race going on.

5.You talk about distances in terms of lakes: “Oh, its just a Calhoun/Harriet”

6. You love to hate on Team Ortho.

7.…yet you still love the Monster Dash. Those costumes!

8. You have sent Minneapolis Park & Rec an email asking why they can’t put a porta-potty on that 4 mile stretch between Harriet and Nokomis on Minnehaha Parkway.

9. ...you have been in dire need of a porta-potty on the 4 mile stretch between Harriet and Nokomis on Minnehaha Parkway

10. You talk about the Twin Cities Marathon in terms of the weather. “Yeah, I ran it the hot year." (2007) “Oh really? I ran it the rainy year." (2008)

TCM the rainy year- 2008

11. You know what "TCM" stands for. Better yet, you also know what Minnesota R.E.D., MDRA, or CBRC stand for.

12. You have been yelled at for running on the bike path around the lakes (even though it’s the only one plowed in the winter!)

13. You have stopped during a run to admire a bald eagle/fox/deer/coyote…and marvel at the fact that you are seeing this in the CITY!

14. You know where all the water fountains are around the lakes….but you take for granted just how charming the old-fashioned ones are!

15. You have passed R.T. Rybak on a run...or “Fabio.”

16. You have your running store (Marathon Sports, Gear, TCRC, Run n Fun) and you are loyal to that store no matter what.

17. You have run in a face mask. 

18. You have ended up with frostbite on a run!

19. You have taken in a mouthful of gnats during a run around Lake Harriet.

20. You know where that smelly spot is around Lake Harriet (<--seriously, what is up with that?)

21. You have heard of Ron Dawes, Garry Bjorkland, or Jeff Winter

22. You have done a “Capitol Run.”

23. ...and last but not least, you know you’re a Twin Cities runner because you passionately feel that Minneapolis/St. Paul is THE  BEST running city in the nation. Or the world. Step down Portland!

   Do you have any others to add to the list? Please share!

Fits Do "Race" Reviews: Surly Furious Five Mile Run

Jess in Minneapolis

Last Wednesday, I had planned to have a cross training day by taking a kettlebell class at Balance Fitness. However, when my friend contacted me to let me know that she had signed up for the Surly Furious Five Miler that evening, but she now had a conflict, I couldn’t let her spot in the small 50-person-event go to waste.  So I did what any good running friend would do, and said forget about cross-training, let’s run some hills!

My friend Kelly had also signed up, so the two of us carpooled over to Theodore Wirth Park. It was a steamy 95 degree night, and the bugs were also out in full force. We found the gathering spot by the Surly flag, and chatted with the other runners while we waited to start.

The Surly Furious Five Mile runs are a series of monthly runs that are meant to help runners prepare for the Surly Trail Loppet Half Marathon, which will be held on the Theodore Wirth trails on September 21st. There will be plenty of Surly beer at the finish of course. Sounds fun, right? Well, you might have to wait until next year, because the race is already full.

In fact, the Surly Furious Five Milers are closed too. They only allow fifty people to sign up, so my guess is that they filled up pretty quickly. However, after attending this week and seeing just how fun they were, I reached out to the organizers to see if they might have an open spot. They actually had a person cancel, so I am signed for September’s run too! Woo-hoo!

Anyways, back to the run: I wasn’t sure what to expect, but it was not an actual “race”. It was just a very casual run, let by a few Surly employees who are also avid runners. They had “pacers” to lead a “fast”, “medium”, and “slow” group, and then a sweeper in back to ensure no one got lost. And it would have been really easy to get lost! The trails are pretty confusing. Fortunately, Kelly and I stayed close to two other runners (one of whom had already run 22 miles earlier…so he ended up with over a full marathon distance for the day- yowsa!!!) We trailed these two guys who seemed to know where they were going, and fortunately they didn’t steer us off course. 

However, we probably would have managed to find our way even without their guidance, as there were blue flags marking the route, as well as flour spread on the ground occasionally to help you know where to go. (I had no idea that was the way trail runs are marked- genius!)

The trails were extremely narrow throughout, with only a few spots where you could potentially pass another runner. I can imagine that would be challenging in a half marathon! In addition to being narrow, the trails were also VERY hilly. There were a few spots where all the “medium” paced runners in our group just changed to a walk from a jog.

Here are a few (amateur) tips. I know that I am not an expert, after just doing a five miler…but here are some tips, nonetheless:

1. Wear bug spray
2. Wear older shoes that you don’t mind getting super dirty (or invest in trail shoes)
3. Don’t stress about your pace! We were barely running 10 min/miles, but it felt hard. One of the experienced trail runners said to expect to add 1 minute to 1 minute 30 seconds to your overall pace at the half marathon.
4. Hydrate! We were pretty darn sweaty even after just five miles.
5. Don’t be afraid to walk the hills.
6. Watch your step! It would be easy to take a serious fall on this trail.
7. Watch out for wildlife! We encountered two deer that were not afraid of us at all. In fact, we got pretty darn close before they finally ran off. Hard to believe we're still in the city!

After the Furious Five Miler, they had a drawing for a few prizes- Surly running shirts, registrations to the Loppet, etc. Kelly won a shirt! Well, actually, she won a registration to the Loppet, but she’s already registered, so they let her change her prize to a shirt.

After the run, we all received tokens to head to the Surly Taproom in Brooklyn Center for a free beer. Kelly tried the Misanthrope, the new “Belgian style Saison aged with Brett in used white wine barrels.” I went with my standard Surly Furious...what can I say, I know what I like.

Just one pint of Surly after five sweaty miles was all I could take. We socialized with the other trail runners for awhile while enjoying our free beer, and then headed home.

It was a really fun evening. It was a nice change of scenery from running on the Minneapolis paved roads that we run nearly every day, and the extra hills were a good challenge. 

Great event, Surly. See you next month!

Fitting Remarks: Think Happy on Your Run

By Jess in Minneapolis

This morning, I met Abby and Kelly for a hot and humid 10k. We were having a great time, catching up and enjoying the pretty Lake of the Isles scenery. But then, as we jogged back on the greenway (a paved bike/walking path) Abby made a move to pass another runner on the gravel. She said something like "on your right, thanks!" and who knows what that guy thought she said, but he retorted with an angry remark  filled with expletives about how we needed to share the path. We were all taken aback by his anger. I think one of us might have replied with a snarky remark about how we were sharing the path. That set this guy off, and he called us every dirty word in the book. He wouldn't stop....Apparently, we were now sluts, b*tches, etc...All because we weren't sharing the path?!?

We were actually a little frightened.  Think of it as road rage, but you don't have the safety of your car to get away! At least there were three of us running together, but let me tell you, our last mile was definitely the fastest, as we sprinted off, worried that this crazy person might see where we turned off and figure out where we were coming from.

I was shocked that someone would have so much anger on a run. What about those endorphins? Why all the rage? True, it was hot and humid; maybe he was having a really bad run? We've all been there (though we definitely don't react the way this guy did). Unfortunately, this guy did ruin our morning run with his poor attitude.

But it may not necessarily be an angry runner that brings you down and makes the run a bummer. There are a lot of ways to lose your motivation or take the fun out of the run. Sometimes for me, I just focus too much on the uncomfortable things- the sweat, the dehydration, the hot, hot sun...I forget to appreciate all the wonderful things about running. Clearly, this guy this morning had more issues than the ones that usually ruin my run, but I think we can all benefit from remembering to focus on the things you LOVE about running, especially when you're feeling a bit negative.

Just take it from the geniuses at Runner's World, when they remind us to think happy  on our runs.

Think Happy!!!

Functional Fit: Supporting Your Runner.

By Cool J in Minneapolis

This week more than ever, there's been such an outpouring of support and love in the running community, it's astounding.

Check out Pavement Runner for information on the #BostonStrong runs planned in multiple cities for tomorrow.

I haven't organized any major events, but I showed my support for my special runner in my own small way today. Dustin was in Washington, D.C. for a conference Friday and Saturday, and he didn't return until late last night. Therefore, he missed the long run with the Calhoun Beach Run Club.  He had to make up the long run this morning. With 18-20 miles on the training schedule, he wasn't too eager to do it on his own. Though I didn't join him for the running, I did spend my morning driving around the city to provide him support along his way.

He followed the same route as the run club did, with a few moderations to start from our house. I met him around mile 8, mile 11, and again at mile 15 with Powerade, water, GU's, and bananas.

At the last support stop, I brought Matilda, thinking the three of us could run 3-4 miles together. We started off around 8:30's, but Dustin quickly informed me that he needed to continue on with his 7:45's...Too fast for this girl on a recovery run! I went on my own way, and just did an easy 4 by myself, and Dustin and Matilda headed home to finish his run.

Dustin and me post-Get Lucky half

Dustin had a great run, on a windy, cold (April???) day. None of the public water fountains have been turned on yet for the season, so he wouldn't have had any water any other way. I'd like to think my support made it a little easier for him. He's not one to wear a fuel belt, so having Powerade and fuel along the way hopefully helped him feel good for all those miles.

So, I guess this is my public thanks to me post :-) Helping Dustin this morning was my way to show my support for the running community (via my husband) in my own small way.

How did you support your favorite runner recently? Or, did you participate in something grander? Please share!

Fits Do Race Reviews: A $5 Race?

By Cool J in Minneapolis

Jazz hands to reflect our excitement for the Ron Daws 25k!

You read that correctly folks- five dollars! I shouldn't even be posting about this race because I think its a bit of a runners' secret. So here's the plan: just tell all your frenemies to go pay $70 for the Team Ortho Get Lucky half marathon (plus $10 to park at the race and $10 to park at packet pickup), and then you can write your check for $5 (yes, check- there ain't no fancy, highfalutin online registration for this race), and mail it in (yes, snail mail). And guess what? I'm 99.9% sure you'll have the "better" long run.

This super secret race, my dear friend, is the Ron Daws Memorial 25k (25k = 15.5 miles). Its held in Hopkins, Minnesota at 8 am sharp on Saturday, April 6. With its voluminous hills, the Ron Daws is often a very popular race for people training for the Boston Marathon. However, this year the two races were too close together. (Boston is the Monday after next weekend) Boston training run or not, the Ron Daws definitely attracts some hardcore runners.

I'm going to start off by saying that I give this race a 9 out of 10. There was plenty of free parking at the Cross of Glory Baptist Church as well as heated bathrooms, (though two hundred runners were asking a lot out of those old church bathrooms.)

Again, you read that correctly- only 200 runners! The race is capped at 200, though there was still room this morning for race day registration (double the price though...at a whopping $10.)

If you're looking for frills, cool gear, a medal, lots of crowd support, goodies at the finish, etc. then this is not the race for you. But if you're looking for a down home, old school run for RUNNERS, for a price that fits the bill, then this is the race for you.

No frills packet pickup in the church gym

The course was funny. You did two laps of one loop, to get to about six miles, and then you did two laps of another loop to get you to the 15.5 mile distance. It was actually not too bad, because you knew what to expect after experiencing the hills the first time around, (though it was a little disheartening to get lapped by the winners around mile eight!) Running the same loop multiple times meant that you passed the solo support stop four times- perfect!

Map of course

There were maps available in the gym, so you could become familiar with the course, but luckily for me (and my terrible sense of direction) the course was marked quite well, especially for such a tiny race. There were cones, arrows, and accurate mile markers the whole way.

Dustin studying the course, though he really didn't need to!

The course was funny, but also incredibly challenging. According to Dustin's Garmin, there were multiple hills with nearly a 5% gradient, over about 3/4 of a mile. Every time you encountered a new hill, you knew you'd have to run it at least one more time. 

I ended up running with two men who were probably close to seventy, but they had a lot of good stories about the history of the race. They were friends with Ron Daws himself!

Who is Ron Daws? 

According to this Wikipedia article, Ron Daws was a runner and 1968 Summer Olympics men's marathon athlete. Born in Minneapolis, he also competed at the 1967 Pan-American Games marathon, and finished first in the National AAU marathon also in 1967. He was married to Lorraine Moller in the 1980s, who he later divorced. Daws died of a heart attached in 1992. In honor of his death, in 1993, the MDRA Rons Daws 25k was renamed after him.

Picture of Ron Dawes and Steve Hoag running in Theodore Wirth Park

source

By the way, his first wife Lorraine was also an accomplished marathoner, participating in four Olympic Games. She won the bronze medal in the marathon at the 1992 Summer Olympics in Barcelona at the age of 37.

Personally, I had a pretty terrible race. My legs were quite heavy from the hill workout on Thursday, and I easily lost the motivation to push it. I let myself use this as a nice and easy training run, albeit with lots of hills.  I didn't have much of a choice, as those hills were not my friend today, and my darn IT band was definitely flaring up. And I lost my Garmin, so all I had was an old-school stopwatch! But you know what? An old school stopwatch was perfectly suited for the Ron Daws 25k. Ron Daws didn't run with a Garmin, now did he?

Despite my personal poor performance, I still would highly recommend this race. It was a challenging course, that's for sure, but it was a lot of fun. Next year, I plan to run this race instead of the Get Lucky half marathon. And maybe next year, I'll have a Garmin and a little more drive to face those hills!

With my speedy running gal pals- and partners in crime for the Newport Marathon!

***We brought warm clothes to change into and headed to Pizza Luce in Hopkins for brunch afterwards. Did you know they have a pretty decent brunch menu, i.e. not pizza? Check it out here.

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!

Fitting Debate: When to Start Running Again Post-Marathon

Many of you (and I) are now in "post-marathon" recovery mode.

What does that mean? When can we run again?

Well, like always, we're all aware that I am by no means an expert!  You are the best judge of when you feel ready to run, (or maybe your doctor!)  But I do have a little experience with this whole marathon thing, and I do hang out with a lot of runners, and we do end up talking a lot about running!

{A lot of runners}

As far as I can tell, there really isn't a hard and fast rule about how much time you should take off from running. In my group of running friends, everyone seems to have their own opinion. Some people take one week off from running, some take two...some take off up to a month! I have heard the rule before that for every mile, take a day off- so that's 26.2 days of rest!  Yet I also have some friends who only take a few days before hitting the pavement again.

Generally speaking though, it seems that most people would suggest at least one week off completely from running, and then possibly a second week off, or some light running in week two.

This time off isn't just to heal your muscles...It's for mental recovery too. Just because your muscles aren't hurting doesn’t mean you should dive right back in again! After the months of marathon training,  sometimes you mentally need some time off to remember that there's more to life than tempo runs, negative splits, and GU's.

But after those two weeks are over, then what? How soon can you begin training for, and participating in your next marathon?

It seems that the answer depends on several factors, such as years of experience, intensity of your training program for the last marathon, energy/effort during that marathon, etc. Most of the articles on this topic agree that two marathons is a good limit per year (spaced six months apart) for ideal performance.

How to start running again: the Reverse Taper!

I found a lot of advice online that runners should spend two to three weeks after a marathon doing a "reverse taper". Before a race, you probably tapered by gradually decreasing your mileage. After a race, do it in reverse! Gradually build back up!  If you experience leftover aches or pains, back off a little. Give yourself more rest time to heal.  Again, this process varies after every marathon. If you listen to how your body is responding, you'll have a good feel for what you need to do to recover.  

Bottom line is to closely gauge yourself after a marathon race. Listen to your body.

Personally…

Personally, I'm not ready to run quite yet, but I do know what my next goal will be. The Dusters and I have registered for our next race: Newport, Oregon next June.

We're going to turn this marathon into a bit of a vacation, spending some time at the Oregon wineries, the Rogue brewery, and then a few nights at Crater Lake National Park.

The Newport marathon is a small race, with only 900 participants, but the reviews on www.marathonguide.com are very positive; Rogue beer and clam chowder at the finish; oysters on the course; a true Pacific Northwest experience!

How do I feel physically? Pretty good, actually. But I'm not going to push it in too soon. I am spending this week and next not running. I am doing yoga, kettlebells, and other non-running activities to burn the calories!

…mentally?

I am ready to go!!!! I want to really push it in hard this time for Newport. I want to focus on this next marathon and see what I can do if I really give it my all. Afterall, my time of 3:55 was one of the slowest of the 40 people in the Calhoun Beach Running Club who ran marathons on Sunday. I know that I should be proud of myself, but I can't help wondering...

....why can't I be faster? Well, I think that I can.  I think that I have been a bit complacent with my training. Steamtown was fun, but I was smiling the whole time. Should I really be smiling? Can't I do better than a 3:55, when all my peers are in the 3:30's and 3:40's? Yes. Yes, I can.

I know that part of my issue is that we do a lot of marathons each year, so it's hard to be completely driven and focused for each one. Between now and Newport, I will have a few months off from the official marathon training. But I’m going to use that time wisely! Coach Paul suggested that I act as though I am training for a 5k or 10k this winter. He said I should add more interval training by mixing in some 400s, 800s, 2 minute repeats, etc. Fast intervals- “you know, the ones that you hate and you should feel like collapsing after doing”.... (just the kind I will want to do as the weather gets colder!)

So that's my plan for 2013. 

What's yours? Do you have a half marathon on the horizon, or a full next year? Which one? Please share in the comments!