How to Maintain Your Running Fitness During the Off-Season, as told by Oprah.

So I don’t know about you, but during the off season of not racing so much, I like to maintain my overall fitness. Whether that be in the form of doing other workouts or easy runs, I make sure that I keep moving my body so that when it is time to ramp the miles/speed back up, I am ready to plunge into some hardcore training. Here are a few ways you can still maintain your fitness during the down time when you are NOT racing, as told by our favorite advice giver of all time, yes that would be none other than your girl Oprah…

Get into a good rehab routine. Yoga, massages, foam rolling are all my besties, and especially during the off season period. When I am not training so much I obviously have more time for things like yoga classes so I take advantage of yoga studios in the area that are donation based. If you are local to Dallas/Ft. Worth I highly recommend this place, it is amazing to just drop into a class and try out a gentle flow or heart pumping power class. Plus your hips and hamstrings will thank you.

Run watch-less. Or naked, however you want to call it. This is something I have not done in a while actually (with all of the new apps and such we have like Strava it is easy to get caught up in the numbers/pace game) but it is so good sometimes to just go out for a run for the sake of just running and moving your body. Trail running is another way you can just go out into nature, and not worry about how fast you are going. Just going out there and enjoying nature can be a beautiful thing.

Work on your nutrition/diet. I know, I know when you are training, counting carbs or whatever you do typically goes way out the window. I love me some carbs as much as the next runner.

And really, carbs are not the enemy. But when you aren’t training so much you can focus more on balanced nutrition. So I personally eat complex carbs (sweet potatoes/brown rice/quinoa etc) and lean protein with veggies. It really has become so easy to eat clean so you really do not have an excuse here. Meal prepping can make things easier too during a busy work week so you are not so tempted to eat out.

Improve your strength. This is also a good time to get back into adding more strength movements, both with and without weights. I love incorporating kettle bells into my workouts and there are lots of strength moves you can find on Pinterest to include in your routine. Strengthen the areas like hips/glutes or wherever your imbalances are so you can get back on those roads stronger than ever.

It’s as simple as that. I need an “easy” button.

What are some ways you stay fit during a racing off season?

Rainy Miles and How to Recover From a Marathon (As Told by Bethenny Frankel).

True to Texas weather in the springtime, we had rain come through early this morning before the sunshine. Just a few light drizzles but it made it nice and cool for an early run with the breakfast club.

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7 miles before 7 a.m. is simply the best with friends.

So for those of you that are wrapping up on spring training or getting ready to train for fall marathons (YAY!), today’s post should definitely come in handy! Here are a few ways I love to recover from races…specifically marathons! As told by the Real Housewives of New York’s Bethenny Frankel. Because I just love her brutal honesty.

-So right after finishing a marathon, you want to keep your body upright and moving! Sure, sitting down immediately after a race may seem like a good idea at the time, but you will pay for it later. You want to keep the blood flow going so move those legs! The walk to your car from the finish line should definitely help with this.

That walk from the finish line…yes, oh so fabulous. Gotta love that post marathon limp.

-Grab some eats! You want to replenish/refuel your body with the right things. A good carb to protein ratio is key. Personally I crave protein and all the salty things after a run. Especially breakfast foods. Yum.

-Get your body home, shower and maybe do an ice bath? Yes..ice baths are entirely optional. I know it’s not everyone’s cup of tea.

Sure…the ice may not feel the most amazing but you may feel better when it’s done! I know…give it a try. Having a glass of wine may help you forget about the cold. I’m just saying, wine solves just about everything.

-After the most glorious post run shower you’re going to want to get those legs into some compression socks. They actually feel like a big hug for your muscles. Love ’em. My favorites are Pro Compression. Get on their mailing list and they will send you deals and steals.

-The days following a race, you want to make sure you continue to rehydrate, refuel your body with the right nutrition…and definitely catch some zzz’s.

-Do some other things other than just RUN! Shake up your workouts with some active recovery like yoga, cross training (like spin cycling, by absolute favorite) and slowly work your way back into your strength training routine.

-Oh yes… and hobbies are great! Haha…now that you have the time after committing your life/soul to marathon training, you can reunite with friends and loved ones. I’m sure they are happy to have you back. Also, go get a massage to celebrate your awesomeness.

What are some of the ways you like to recover from a marathon? What’s your favorite way to cross train?

It’s Taper Time and Post Run Yoga.

This morning I helped out a friend and subbed a 5:30 am spin class at the gym. The girl that normally teaches agreed to help me out next week after my marathon so I decided to go ahead and make a little extra pocket change. I stayed off the bike for most of the class (they like it when I yell at them and dance around the room) so I could get in a good 5K on the ole ‘mill afterwards. I know the pic below is shaky…oops…apparently I was in some kind of hurry.
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I have to say I missed my apartment gym treadmill this morning because the ones at the gym are a little bit older. Got it done though. Felt good to get it in. It’s taper time and I will be scaling back the miles to get ready for 26.2 #10 this upcoming weekend!
 
This marathon will also qualify me for the MARATHON MANIACS…I will have completed 3 full marathons in 90 days – the NYE Marathon, Houston Marathon, and now Cowtown. Super excited to be apart of that awesome group of runners.
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After my run this morning I was craving some of this stuff. If you have not tried almond chocolate milk you are seriously missing out on life. 
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I did some core work and yoga stretching right after. Along with foam rolling – doing some post run yoga is definitely my favorite way to recover. I do it after every run.
 
These are my favorites.
 
 
 
 
 
What are your favorite post run stretches/yoga poses? 

All Over the Place.

My brain is a little all over the place today…so bear with me. Have you ever had one of those days? My mind is just jumping from one thought to the next so allow me to share my randomness with you.
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Basically.
-I have to say marathon recovery is going quite well. When I first started running 26.2s…going down the stairs was quite the chore and I felt about 90 years old for the entire week following the race.
Kinda like this…
Now things are a bit easier. I taught 2 spin classes yesterday and actually did the entire 55 minute workout with my 6 pm class.
-I think pole running on the beach should be a new Olympic sport. My friend Pepsi has it down quite well. She gets the gold medal.
-Nothing is as delicious right now as David’s glitter and gold tea. I mean, tea with edible glitter in it…does it really get better than that? I think I have found my new caffeinated addiction.
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-I am having to start a new row for my bling on my medal rack. It’s getting pretty serious. I have a feeling the nails holding this baby up on the wall are holding on for dear life and going to tip over any minute.
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-I made spaghetti squash alfredo last night after teaching class. Not sure why but I had an insane craving for it. I did tweak the recipe a bit and used laughing cow cheese instead of the other stuff but it was quite amazing.
-Wishing I could have brought the crisp fall up north weather back to TX. Still 90 degrees here. I really want to bust out the scarves and boots but it’s back to flip flops and sundresses I guess. I hear we may have cooler weather this weekend so I may just be enjoying some lovely fall-ish running come Saturday.
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What random thoughts are you having today? Is it chilly where you are or are you still braving summer like temps?

Long Run, Sassy in Pink and Recovering Like a Boss…Wknd Recap.

Hola! How was the weekend?
Morning workout – Taught 55 minutes of spin this morning. Felt good to get the legs going after a true blue rest day Sunday. Much, much needed.
We did this song for some speedy accelerations. 20 seconds on, 10 seconds off.
Let’s back it up to Saturday…my weekend started off with a bang. A 19.5 mile bang. Boom pow.
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That run started just before 5 AM. Felt good to beat the heat a little bit. I did 4 miles solo, then met up with my running group. They had an 11 mile run on tap. Then I finished off the last 4 miles on my own.
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I fueled with these yummy gels. I actually do like these because they’re easy on my tummy but have a nice kick of caffeine. I had 2 gels for the entire run but looking back I probably could have done 3. Still working on the whole fueling thing and what does and doesn’t work for my body. Plenty of water along the way. I love running with my group because they put out water stops every 2 miles or so. It helps.
I also carry this bottle along with me. Hydration to me is one of the most important parts of a long run so I try to make sure that I take little sips along the way.
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Felt good to finish strong under a 9 minute pace. What a difference 70 degree weather makes.
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After the run which took a little over 3 hours, not going to lie I was pretty shot. I recovered in these pink compression socks.
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Went to brunch with mama and had some veggie tamales at my favorite spot.
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Did a little bit of shopping at the boutique next door. I love the trinkets in this store…it’s like shopping at a museum. How cute is this sippy cup? So true.
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Sunday I did absolutely nothing workout wise. Look at your girl taking rest days, like a boss. My sassy in pink Garmin came in this weekend too. I’m definitely taking it for a spin this week.
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Went for Sunday Funday mimosas with this girl. We’ve known each other since we were in middle school. It was fun catching up with her.
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We did some shopping after brunch and I found the cutest running skirt at this consignment store. Sassy new skirt to go with my Garmin.
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I ended the weekend with an hour long massage. Pretty much the best way to end any weekend.
How was your weekend? Did you get a long run in? How do you like to recover after a long run? 

My Favorite Little Lake and On a Mexi Kick.

Last night a line of storms came through so this morning it was nice and cool for my run. 8 miles with lots of cloud cover, 73 degrees and a light breeze but intense humidity. I was drenched by the end. Sure do love this view though…keeps me distracted. My favorite little lake.
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I took it easy at a 9:40 pace overall but my very last mile was 8:59…still slow but it was nice to be able to pick it up in the back half.
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Topped it off with a few sets of planks, pushups, and did some yoga hip opening stretches. Rolled my calves with my favorite massage stick! It has little foam rollers on it so it feels like you are foam rolling and getting a massage at the same time. Amazing.
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Last night I came up with a little veggie dinner for meatless Monday. I have been on a big Mexi kick lately so I decided to whip up some spinach enchiladas.
Here’s what I used-
2-3 handfuls of fresh spinach
2 wedges of light laughing cow cheese
Chopped roasted garlic
1/2 can of red enchilada sauce
Corn tortillas
Avocado
Feta cheese
Salt/pepper/hot sauce, to taste
Saute the spinach with garlic and a little bit of olive oil in a pan. Add hot sauce/salt or pepper if desired to season the spinach. Add laughing cow cheese and mix until cooked through. Dip corn tortillas in red enchilada sauce, then add spinach mixture and roll up into a nonstick pan. Make as many as desired (this recipe makes about 4 enchiladas) Top w/ feta cheese. Cook in the oven on 375 for about 15-20 minutes.
Add lots of avocado on top…and maybe a little bit more feta. Because it’s delicious.
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What’s your favorite Mexican dish? 
Do you foam roll/use a massage stick after you run? 

R and R Lifesavers.

I typically don’t like to get all preachy schmeachy on ya but I thought I would address the importance of rest and recovery days in your workout week. Typically my true blue REST day each week is Friday, and then sometimes on Sundays since my long runs are always on Saturdays. I think it’s important to be flexible though and adjust the rest & workout days whenever necessary. Since I have a race this Sunday, I will take time completely OFF from working out on Saturday in order to keep the legs fresh and ready to go for this 13.1.
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On my rest days, I typically like to do the following.
-Wear my compression socks. I am loving Pro Compression right now for rest and recovery. They are like a big hug for the legs! When I get home from a busy day at work I like to throw them on while I’m just relaxing and watching TV.
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-Hydrate! So important. I keep my big jug of water at my desk and sip on it during the day with ice in it. Throw some lemon, mint or fruits in there if you have a hard time guzzling down water. I basically have to drink water now like it’s my job…and my body notices when it hasn’t had enough.
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-Eat a hearty breakfast. My breakfast staples are always oatmeal with a little bit of PB and honey, sometimes with chia seeds on top. I also love eating boiled eggs because they are so quick and portable for on the go mornings. I try to have a nice carb to protein ratio in all of my breakfasts. I also eat lots of bananas! They are like runner’s superfood.
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-Do lots of walking. Walking is my little form of active recovery. Since I have a desk job I try to get up often to keep the circulation flowing in my feet and legs.
-Get a massage/go to the chiro/do some yoga. I am a big believer in sports massages and I get them once a month. Find a therapist that suits your needs and stick with them if you can. I have a flex spending account at work which is a LIFESAVER in terms of being able to afford massages so if you work for a corporation with a wellness program, please look into that! I also have a chiropractor that is a marathon runner and understands my situation as well. I try to see him on a monthly basis to keep my joints aligned and in check. And yoga…you all know I have mad love for some yoga. I just love that mind/body connection.
Again I am not an expert and try not to pretend to be…these are just some of the things I like to do to stay healthy and strong as an athlete so I thought I’d share what works for me.
What are some things you like to do to rest/recover from workouts?

Recovery Treats.

My little post marathon recovery treats for this week-
Dunking the legs in a super chilly ice bath…
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Along with some mimosa action…
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while reading this book. Oldie but goodie.
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Sipping on some coconut water deliciousness…
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A mom/daughter post race pizza date…
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A 90 minute massage tonight with my favorite therapist at this place…bliss.
And a little present to myself…my version of Christian Louboutins.
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What are your favorite ways to recover after a race?