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All the fall things

fall, halloween, holiday, muffins, observations, pumpkin, puppies, races, running October 17, 2016 Leave a comment

I’ve been meaning to write this post for several weeks now but the truth is I’ve been too busy taking 1,000 photos of trees with changing leaves to get around to it.

That’s what fall will do to you after a few years away.

It’s science.

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And judging from the physiological reaction I had the first time I smelled a bonfire this season, consider me well-conditioned.

I realize that not everyone shares my love for crunchy leaves under their feet and nearly every iteration baked goods containing pumpkin you can squeeze into a few short months, so I thought I’d share a few of ways you too can fall in love with fall this season.

1.Check out a local fall festival. We were fortunate to get into town just in time for the 30th annual St. Charles Oktoberfest, complete with commemorative beer steins, traditional dancers and some of the best latkes I’ve ever tasted.

2. Go for a brisk fall run. Or in my case, train for half of a half marathon while living in Florida, get one magical long run in where it was 60 degrees and then try not to melt on race day when temps reached the mid-80s. (coming soon: a fall running tour of the katy trail)

3. Get into the Halloween spirit. (coming soon: oreo mummy recap. Pumpkin muffin recipe can be found here.)

4. Buy a pumpkin. Or two. Or Seven.

5. Make a big batch of chili. And eat it as you begrudgingly delete all of the leaf and tree photos on your phone. (solid vegetarian chili recipe here.)

Bonus points if you have a dog that just so happens to perfectly match all things fall and loves the weather so much he happily sits on the front porch to feed your fall habit.

Happy fall y’all!

Race Recap: Sarasota Music Half Marathon

observations, races, running, sports, weddings, Workout Wednesday, workouts February 11, 2015 Leave a comment

It’s been a while since I did a race recap for you guys. Probably because it’s been a while since I’ve run a race. If you care to read back as to why I took a little hiatus from running you can do so here. Now it wasn’t entirely because I briefly crippled myself as a result of my own stubbornness, but that may have had a little something to do with it.

The truth is I was really excited to be able to run year-round when we moved to Florida until I quickly realized that you really can’t do anything outside in Florida from the months of May-October. Let’s just say I have a new respect for air conditioning professionals and if I could I would purchase stock in cinder blocks and tile.

After boredom set in with my gym routine, I signed up for the inaugural Sarasota Music Half Marathon in February and was excited to have something to focus on after the holiday season. And then I realized that this race would require me to train THROUGH the holiday season. And then I realized that people who live in Florida don’t hibernate over the holidays. Instead, they rock their spandex and swimsuits right on through those holidays and into the New Year. As a Midwesterner I was thoroughly offended by this concept.

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But I sheepishly got outside and ran with the rest of the spandex-clad Floridians, feeling every sugar cookie and piece of fudge along the way. And I will say, if you want to avoid the New Year’s resolutioners, just come down to Florida where no one takes any time off.

It’s pretty amazing how much more enjoyable races are when you run them healthy. I was a little nervous because I got hit with the plague a few weeks ago and really didn’t get my long training runs in, but when you combine perfect running weather, palm trees, gulf breezes, girl scout cookies and a solid brunch, it’s hard to find anything to complain about.

So here’s my mile by mile recap.

Mile 0

Highs-giggling at runners with ear warmers and gloves to protect them from the frigid 55 degree with a high of 78 weather we were in for, watching the sun rise over the start shadowed only by palm trees and walking to the front of the starting line because apparently no one wanted to start by the 5:00 mile marker.

Lows-so only providing 20 Porta Potties for 2,000 runners may have been a little aggressive but no harm done.

Mile 1

Highs-The Ringling Bridge. Literally. I was nervous about running a race with elevation but the marching band at the top of the Ringling Bridge helped to distract me from the crazy first-timers who were pacing at 6:30 1 mile in.

Lows-dead rat on the running path and no one in front of me raising a hand.

Mile 5

Highs-This view. And knowing I didn’t have to climb that ~~stupid~~ beautiful bridge again for the rest of the race.

Lows-none. Feeling alive at five.

Miles 7-9

Highs-Getting sprinkled with holy water (do you genuflect during a race?), exploring the bayfront and seeing a part of Sarasota I’d never traveled by foot before.

Lows-fewer spectators and forcing myself to run past the bloody mary bar because I was still feeling good with my pace.

Mile 10

Highs-Girl Scout Cookie Station. Enough said.

Lows-Winding through a very pretty, albeit very twisted Selby Garden path on legs that only wanted to go in a straight line.

Miles 11-13.1

Highs-Feeling familiar IT band pain and realizing I only had two miles to go.

Lows-Feeling familiar IT band pain and realizing I still had two miles to go. And not realizing how much more excited the lady in front of me was in the chute.

Post Race

Highs-Best post-race party I’ve experienced in 10 or so races. Beer. Bagels. Bands and the Sarasota Bay. Doesn’t get much better.

Lows-none.

Remind me to tell you about our decision to finalize our wedding registry that afternoon and then stop by the greek festival on the way home instead of taking a nap or stretching like a normal human. Greek food makes everything better.

Power of 30: September Challenges

observations, running, sports, workouts October 8, 2014 Leave a comment

I’m an idea person. The one you may or may not want to have at a brainstorming session because I’m going to use the crap out of my right-brain in order to come up with creative and innovative ways to solve the problem. And I know what you’re thinking. This girl must suck at math. But I’ll have you know I can handle the number game just fine thanks to forcible encouragement from my parents to complete advanced math classes just for the fun of it. (mom and dad- this is me backing into a thank you for making me take AP Calculus when I wanted to take another P.E. class) Plus, I read something this week that said us right-brained folks are going to rule the world or something along those lines so we have that going for us.

Anywho, bottom line is I am an idea person. And in being one, I tend to come up with new things before I let the other things I came up with have time to grow legs. I’m also an extreme creature of habit. And while these two traits may seem counterintuitive, it’s the combination of fresh ideas and the ever-prevalent Catholic guilt I associate with things I’ve already committed to that usually keeps me going.

Bet you’re wondering how this plays into my Power of 30 goals, right? Well I told myself as long as I was doing these challenges, I would continue to update you regarding the month prior in the first week of the next month. Confused yet? Let’s revisit September’s goals:

30 miles in 30 days
3:00 minute plank

I have to laugh at myself a little considering last September I was gearing up for the Chicago Marathon and averaging 30 miles a week and this September I was lucky if I could get 3 consecutive miles in on the treadmill because it was too hot to run outside. That’s just the way life goes. When we first moved, the locals kept telling me to wait for October to get some great running weather so I’ve rescheduled this challenge for this month and I am already off to a better start. I guess that’s the perk of making up your own challenge. You get to try it again next month without any recourse.

I did manage to reach a 3 minute plank last month. I’m not sure how much plank work if any you’ve done in your life but building yourself up to a 3 minute one without rest is harder than it sounds. It may seem silly to compare the concept of holding up your body with your forearms and toes to a metaphor for life but it is just that. You can’t just up and do it. If you can you either have 1) a very high pain tolerance or 2) an awesomely strong core. For the rest of us, it takes small incremental increases to build up to a larger goal. It takes more than just ab muscles. It takes mental and physical strength. It takes practice. And when built upon, second by second, you can reach that goal that may have seemed too lofty just a few weeks before.

And then you can collapse onto the floor in a giant heap of sweat and wonder how long it will take you to plank for 5 minutes.

Until next time.

Running in a humid climate

Florida, races, running, sports, summer, Workout Wednesday, workouts July 16, 2014 Leave a comment

Hey remember when I used to run outside?

I don’t.

OK so I do remember it, but I also remember it being much more enjoyable. I was back in Illinois a few weeks ago and got a chance to run on the trail near my parents house. The weather was perfect. I could actually breathe. And for the first time in a long time I remembered how much I love to run outside.

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Dear Illinois, You're the oak to my palm. The chipmunk to my lizard. The cool breeze to my stifling humidity. Stay moderate. Sincerely, a new Floridian

A post shared by Sarah Zalewski (@slmurphy) on Jul 5, 2014 at 7:18am PDT

To be honest, I can probably count on both hands the times I’ve run outside since we moved to Florida. If it’s not the heat it’s the humidity. And the humidity is usually preceded or followed by a pop-up thunderstorm that comes out of nowhere. We’re talking nowhere folks. This morning as Finn and I attempted to go out for our morning walk the sun was shining. The sun was shining, the skies were blue and it started pouring.

But yesterday morning there was a break in the heat so I headed out for a run as the sun was coming up, knowing that as soon as it did I’d probably pass out on the side of the road. I got four miles in and was pretty happy with it. And along the way I thought about the various mental and physical adjustments you have to make when you run in a new climate.

Don’t try to be a hero.

Who cares if you ~~limped~~ ran through 26.31 miles last October. When it comes to running, weather can be a huge factor. One that makes every training session unique. I’ve had days where I felt energy like never before, only to bonk 2 miles in. And I’ve had days where it took everything in my to agree to 1 mile only to breeze through 4. There are so many factors that come into play when you are running outside you can’t possibly meet your expectations every time. As the most covered song by bloggers and 5 year-old girls alike says, “Let it Go.”

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You can walk if you want to.

I say this even though it still kills me to actually do it. I’m as competitive as they come so even on runs by myself I try to justify reasons I can’t stop to catch my breath or stretch my legs. Human bodies are pretty special, but even they take a little time to acclimatize to changes in weather and environment. If your body is telling you to slow down, (and we’re talking really telling you not just whispering from 500 yards behind you telling you) stop and walk for goodness sake. The reality is that you still have to make it home don’t you? Slow down and recover. No one’s chasing you. And if they are don’t stop. Don’t slow down. Kick it in a little more why don’t ya?

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Wear a heart rate monitor.

Remember what I just said about slowing down when you feel like you need to? Well wearing a heart rate monitor can help you make that decision more accurately. Running may seem like a fairly physical feat, but if you’ve ever been out on a run solo and find your motivation lacking, you’ll quickly realize how mental the feat really is. Wearing a heart rate monitor well allow you to match the way you think you feel to how hard you are actually working. Seeing those numbers gets you out of your head and helps you have a more efficient workout.

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Bring water.

Oh just bring it. Even if you’re too proud to. I used to play by the rule that if it wasn’t over 6 miles, I didn’t need water. And while that’s sort of true, (you should be hydrated enough to exercise for 45 minutes without water) when your running in high heat and humidity I think you should throw that rule into the ocean. Heat and humidity can prevent your body from releasing heat as efficiently so by the time you realize you are dehydrated it could be too late. If you don’t like carrying water with you, plan an out-and-back route where you can leave it halfway. It’s only cumbersome for the first few minutes but if you don’t have it, everyone you pass will look like a giant jug of Gatorade or the Kool-Aid Man and you’ll seriously consider tackling them.

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Mix it up.

So you’re not going to get the mileage you thought you were because of the weather conditions. Mix it up. Do a set of walking lunges. Throw in some body weight squats, high knees or butt kicks. Alternate sprinting and walking as you make your way back. Yes, people may look at you funny, but it’s likely that they are really just picturing you as the Kool-Aid Man because they are just as thirsty as you are.

Summer resolutions

dinner, Florida, observations, puppies, running, sports, summer, workouts June 22, 2014 Comments: 2

I know resolutions are typically written for the New Year, but the first weekend of summer seems just as good as any, no? I mean this way at least you don’t have to worry about crazy gym crowds, indulgent foods and lots of holiday parties. OK so maybe you do but those hot dogs and ice cream trips are totally worth it.

I must admit the only reason I realized yesterday was the summer solstice is that my girlfriend had a birthday and I saw it written in fine print on the calendar. As far as I’m concerned summer started the day we arrived in Florida. I mean what else do you call 90 degree days, crazy humidity and endless amounts of sun?

Matt left for a work trip today so I’m flying solo for the first time in a new city where I know few more than the dog park ladies and my favorite cashier at Target. Oh come on. Don’t judge me. You know you have one too.

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Now don’t feel too sorry for me. I’ve got a lot planned for this solo adventure. Besides, I consider myself an independent woman, but even Queen Bey had a few Charlie’s Angels to bounce, bounce, bounce some ideas off of every once in a while.

Enough Destiny’s Child references in that paragraph for ya?

Never.

So in no particular order, here are my summer resolutions:

Listen to summer songs on repeat. This will serve as a friendly reminder just how awful our most recent winter really was. Bare feet on the dashboard? Don’t think I don’t remember Polar Vortex numbers 1, 2 and 3 Mr. Chesney.
Continue to each incessant amounts of World Cup soccer. I can’t help myself. Neither can Finn.
Sign up for an art class. I’ve always said natural talent is hard to ignore, but there’s always time to work on your craft.
for $9.99 and you too could have your own bluebird “candy dish”
Find another new spot for Finn and I to walk sans alligators. We spotted our first alligator in the pond behind our house last week. Let’s just say I don’t plan on scheduling a play date for Finn and Gary anytime soon. This week we visited the home of the 2017 World Rowing Championships and I think we found our new spot for long walks/runs.
gator free and happy as can be mom!

5. Build a new list of local spots to try when my dinner date returns. We went to the Lucky Pelican on Friday and I finally found a place I could get on board with. Comfortable atmosphere, $.99 raw bar and lots of locals. We’ll definitely be taking family in friends back when they are in town.

Bonus: Start trying to love running in the heat again. My running partner thrives in humid climates. I do not. So the last few times we’ve set out for a run in the middle of the day, I mentally shut down before we even began. My body hates running in the heat, but like those poor guys in the Arena da Amazonia, I have no choice but to acclimate myself eventually.

IBelieveThatWeWillWin???

Workout Wednesday: Work out like a dog

Florida, observations, puppies, running, sports, summer, tips, weightlifting, Workout Wednesday, workouts, yoga June 18, 2014 Comments: 3

Before I got Finn, I had two choices. 1) get a dog who could I could take on runs with me but who may be miserable and hyper throughout the day while I’m at work or 2) get a dog who could nap with me. I chose the latter and ever since Finn has certainly lived up to his side of the deal.

In the time since Finn came into my life, I have trained for 3 half marathons, a full marathon and several other races. And while he doesn’t go on long runs with me, he’s a heck of a warm-up or cool-down partner. In fact, he’d be great for one of those 3-day fundraising walks if anyone needs a team member. He’ll even carry your stuff if you reward him with carrots. Kid loves himself some carrots.

What was I talking about again? Oh right, working out with your pet.

When the folks at DogVacay.com* reached out to me about my exercise routine, my first thought was

Nah. Not me. You guys probably want someone who can actually do a workout with their dog not someone who works out their dog then works out herself or vice versa.

But then they shared a pretty cool infographic with me and I realized one of my go-to workouts already incorporates a lot of the things that my pup does on a daily basis. That and I just really love a good infographic.

The circuit above is a great opportunity to change up your routine, which is just what I was looking for a few weeks ago when I was at home for a quick visit. In fact, I wish I had seen this before I called up my trainer and asked him for a “quick workout” that day. If I had I may still have been able to breathe afterwards.

To get started grab a treadmill or a very hot Florida afternoon and complete the following:

3 minute warm up jog (5.5 mph at a 1% incline)
1 mile at a comfortable pace (6.2-6.5 mph at a 1% incline)
30 second sprint intervals for 8 minutes total (20 seconds at 7.7+ and 2% incline, 10 second rest**)
**you may just have to hop off the treadmill and let it keep running because these go pretty fast

You should complete roughly 3 miles or more depending on your pace.

Immediately following that circuit, grab a mat and complete the following, alternating leg and arm exercises as you go and trying to rest as little as possible.

Body weight squats (see infographic for proper form)-20x
Pull-ups-20x
Walking lunges-20 on each leg (40 total)
Push-ups-20x
Fire hydrants-10 each leg (20 total and yes you will look and feel silly)
Back Extensions-20x
Donkey kicks-10 each leg (same position as fire hydrants only you will kick leg up and back)
Planks-1 minute

Do this circuit three times, four if you’re crazy. Then throw in a down dog for recovery sake and call it a day.

* I was in no way compensated for this post but that’s not stopping me from telling you if you have pets and are looking for a qualified person to watch them while you are away rather then boarding them, be sure to check out DogVacay.com.

Have a great workout!

Moving Day

"baby shower", baby, boy, candy, Chicago, cookies, decorations, design, dessert, family, friends, girl, observations, parties, races, running, sports, spring, travel, workouts April 29, 2014 Leave a comment

Hey there. Me again. Back after a brief hiatus with more photos and fewer words. I promise I’ll be back on a regular schedule once we are all moved in but until then I hope you’ll settle for a photo update of the last few days.

Friday was spent down in Champaign celebrating with family and friends before the 5th running of the Christie Clinic Illinois Marathon. Technically this year marks the 6th annual race but this was the 5th year of our family running let’s just go with that.

It was so nice to see my Champaign family and to squeeze the little ones before we leave. We were blessed (and cursed) with nice weather throughout the weekend as well, making for a very hot race the next day.

Jake and Owen came over for the youth run on Saturday well-prepared with their under armor superhero shirts. I missed the run but highlights included Jake getting a side stitch approximately 30 seconds into a 1K distance, Owen blazing to the finish and Jake asking the volunteer why he was getting a medal if he didn’t win.

Saturday evening we celebrated our move with some of our closest Chicago friends. I feel very blessed to have had these girls (and guys) in my life over the last 6 years and will miss them so much. It’s so nice to have a bunch of people to look forward to visiting each time we come back though.

Approximately 4 hours of sleep later we were onto Sunday where we celebrated the upcoming arrival of the first grandchild on Matt’s side. If you can’t tell by the shower colors, it’s a girl.

5 or so hours of sleep later it was moving day. Chicago sent us off just about the same way it treated us all winter long with gray skies and wet conditions but we made the most of it. We had a bit of a fiasco with our movers last-minute so we called in some family to help us make the trip. Once the truck was packed, Matt and his brother started the trip down and I headed to Springfield to pick up my dad and Finn.

I’m not typically one to consider signs but I am now convinced that Bloomington hates me. You may recall I ran into a big winter storm coming through Bloomington a few months back so I guess it’s only fitting to get hit with a tornado warning on my last trip home.

So dad and I hit the road early this morning with the hope of making it to our new home in a day or so. Matt and his brother are of course already nearly there thanks to a few naps and a lot of caffeine.

Next stop, Florida.

Farewell Chicago: Running in the city

Chicago, friends, observations, running, sports, themes, Workout Wednesday, workouts April 2, 2014 Leave a comment

Switching up Workout Wednesday this week to bring you the first in what will probably be many installments of my farewell tour of Chicago. It is about running so I guess it can count as a Workout Wednesday post as well.

When I first moved to this city 6 years ago, I made a Chicago bucket list. Back then, I expected to only be in the city for a few years so I made sure to do all the touristy things I could in the time I had. From boat cruises to sky decks, Chicago dogs to deep dish pizza, I’ve explored and eaten my way through Chicago in an effort to check things off my list.

And yet here I am 6 years later with a list of things I still want to do. Chicago is a pretty awesome town. I could probably spend another 6 years and still not cover it all. I’ve fallen in love with so much in this city.

I know I’ll miss the food, the culture and especially the people, but one of the biggest things I’m going to miss is being able to run in the city. It may sound trivial but running around this place is how I got to know it. It’s how I familiarized myself with the neighborhoods. It’s how I came to love the culture and the people who make it up. It’s how I found new restaurants, how I met new friends and how I learned to push myself both physically and mentally in ways I never had before. Chicago made me a runner and I’m not sure I’ll be the same without it.

I’ve done countless races throughout my time in Chicago. Each unique and joyful. Well my Chicago marathon was anything but joyful at the time but looking back I’m joyful about it. Kind of.

And while the races were fun, the runs I’ll miss most are the ones I did all by myself. There were no medals, no cheering sections or finish lines, but rather the simple entertainment of a jog through the city, never knowing what you’ll run into around the corner.

Here are 6 things I’m going to miss about running in Chicago:

1. The buzz of the city. Commuters, cabs, buses and trains. First dates, last dates, obviously not a date and wedding dates. Tourists, strangers, friends and random hecklers. There’s a buzz about this city that can best be felt on foot. And while you can plan on a ‘hey you runner,’ ‘looking good lady,’ or the occasional ‘why you always gotta be running away from me?’ I’m going to really miss the excitement of running around this city.

2. The Riverwalk. Nestled alongside the area where the Chicago river meets Lake Michigan is the Chicago Riverwalk. You have to navigate traffic and stop lights to get to it but once you do, you have a clear path for miles and miles. Along the way you’ll see walkers and runners, kayaks and boat cruises, Trump Tower, the Wrigley Building and the Tribune. And if you’re me, you’ll be close enough to yell hello to some of your best friends for going on 20 years now…

3. The Benskos. If you think I say hello each night when I run by then you’re crazy. Correct, but crazy. Don’t worry I don’t yell it. Just a quiet internal ‘What up Bensko family. High-five Ella!’ in my head. Don’t worry they won’t be too creeped out when they read this. As I mentioned we’ve been friends for quite some time now so they are used to it.

4. Lake Michigan. As if having a huge city and a river path isn’t enough, we’ve got a lake too. And a gigantic one at that. From Montrose to McCormick Place, most of my miles have been along the lake. I always tell people if you can get yourself to the lake path, you will have all the motivation you need to push yourself further in your workout. How lucky we are to have access to miles and miles of running paths alongside a beautiful city? I’ll miss you lake!

5. Shedd Aquarium. I used to want to be a marine biologist when I was little. That was until I found out that they do far more than play with dolphins all day. I still think about that career path every time I run past Shedd. On Saturdays the line to get in goes on for blocks. On Wednesdays during the summer they have cocktails and jazz musicians. Chicago’s museum campus offers Shedd Aquarium, the Field Museum, the Adler Planetarium and Soldier Field all within steps of one another. And while I don’t recommend stopping in mid-run, it’s pretty cool to be among some of Chicago’s best landmarks on any given weekday.

6.The skyline. It never gets old. Cloudy, rainy, sunny, dark. Chicago has the prettiest skyline of any city. And I’m not just saying that because I’m sad to leave it.

It’s hard to draw the line at just 6 things I’m going to miss about running in Chicago, but in the essence of time I’ll leave it at that for now. I do have a few things I won’t miss for those of you glass half-empty readers out there:

The smell of Garrett’s popcorn at the end of a run. Oh that smell might seem enticing when you are walking around downtown and hungry for a snack, but just try to avoid it as you heavily breathe through your last mile in the loop. It’s impossible and it’s nauseating. Bonus points against the Subway bread smell across the street.

These stairs. Don’t be fooled by the innocent look these stairs are giving you right now. They are mean, mean stairs. The kind of stairs you have to walk DOWN just minutes after completing a painful Chicago marathon in order to meet your family. I’ll never look at a set of stairs the same way again.

Goose poop. (not pictured)

I’ll be back with another installment of my farewell posts soon. Have a great day!

Workout Wednesday: Running like the wind

running, sports, spring, tips, Workout Wednesday, workouts, yoga March 19, 2014 Comments: 4

I wish I could start this by telling you that the subject line is based on my incredibly fast pace as of late. Or that whenever I run I feel like the wind is at my back just easily and breezily pushing me along. That running on the treadmill all winter long has not affected my ability to adjust to running outside again.

It’s not. I don’t. It hasn’t.

Truth is my runs outside have really sucked lately. Yes, the first mile normally feels heavy, but do you ever have those runs where your legs just never lighten up? Your lungs don’t expand properly and you feel like a large serving of mint chocolate trifle is just sitting in your stomach preparing to give you a cramp at any moment?

I do. And while that last part is totally self-induced, what kind of cook would I be if I didn’t intensely evaluate my product? (Leanne if you are reading this, I’m sorry for eating your serving and owe you a mint chocolate trifle).

It was windy yesterday for my run. It was also over 40 degrees. So for the first time all year, I was actually able to run outside without my running vest.

running gear, workout tips, workout wednesday, resistance training, running against the wind

look ma, no vest!

Even better, it was still light out when I finished my run. This seems like the perfect time to proclaim the “A-word” but my nephew informed me that it is off-limits during Lent. Leave it to a 7 year-old to school me on the ways of Catholicism.

High-five daylight savings time.

Back in middle school track, our coach used to hook a parachute up to our waists and make us sprint against the wind. In volleyball, we would reign each other in with resistance bands to improve our explosive movements. It’s common knowledge that resistance builds speed and muscle.

So in an effort to eventually run like the wind, I decided to take advantage of the 30 mph gusts and run against it.

My yoga teacher said something that stuck with me the other day in class.

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Just kidding.

She said,

If you doubt your ability to do a pose, do it anyway. Chances are that is the pose your body needs most. Don’t be afraid to fall. Falling is completely acceptable. It means you let go of your fear and allowed yourself to grow.

I can’t say this an exact quote because I’m pretty sure when she was talking about this I was trying to concentrate on breathing and not fall on my face in crow pose, but you get the idea.

I’ve been thinking about this concept a lot lately when it comes to my workouts. Of course when I considered my route last night, I wanted to find a way to avoid slamming head first into a cold southeast wind tunnel. But instead of avoiding it altogether, I decided that my body needed it. I also reminded myself of all the times this winter I wished I could run outside but the polar vortex had better ideas.

So I paused 3 miles in on an open stretch of sidewalk and did some sprints into the wind. You don’t have to do a lot of them. Just 5 or so and recover with the wind at your back as you go back to the start. I only had a mile or so left to go so make sure you aren’t too far from home in case your legs are shot.

I guess my hope is that if you run against the wind enough in your training, you will build the strength to always have it at your back come race day.

Have a good workout!

Workout Wednesday: Rest Day

races, running, sports, spring, Workout Wednesday, workouts March 12, 2014 Leave a comment

Hey guess what happened in Chicago last night?

That’s right. It snowed again. Needless to say we are really thrilled about it. We should be though because they were calling for 9 inches and we only got 4.

Nonetheless I’m back for another Workout Wednesday to talk about something that seems somewhat counterproductive in terms of exercise, but is immensely important: Rest Days.

I’m really good at sabotaging my rest days. Even better at ignoring them altogether and convincing myself that a light workout is just as good as complete rest.

It isn’t.

Rest days are key to maintaining your fitness and your motivation. I learned the hard way that if you ignore them, you’ll end up injured or burnt out and ruin all the work you put into your training in the first place. Trust me when I say that rest days should be treated as importantly as long run days, or leg days, or kickboxing days.

When you’re training for a race, nearly every day is dedicated to some form of exercise. It becomes your routine. So for me and I’m sure others, breaking that routine with a day that you don’t do anything leaves you with a gaping hole of time that you want to fill with endorphins and new additions to your people that look like their dogs list. Don’t laugh. It’s a list I take very seriously and something I hope to turn into a coffee table book someday. And I hope you’ll consider purchasing it when I do.

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If you are used to exercising every day, your body becomes accustomed to it. So when you don’t exercise, you may feel sluggish, grumpy, hangry or combinations of each. Talk to a runner during a taper week and you’ll know exactly what I mean.

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Here are a seven ways to avoid sabotaging your rest day:

Go for a walk
Schedule a massage
Put on your workout clothes to do chores around the house
Stretch
Get your haircut. You know you won’t want to wash it again after it’s fixed.
Schedule a lunch or dinner date with a friend
Catch up on laundry, specifically focusing on reducing the size of your workout pile so it no longer towers over your work pile

The key to a rest day is not being completely sedentary, but allowing your body to heal and prepare itself for the hard days. My current training schedule has me rest on Fridays and doing my long run first thing Saturday mornings. And while it may seem frustrating at times, I feel the difference a few miles into my run if I don’t take it easy the day before.

Have a great workout!

Simply Social Blog

Tag Archives: running

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Race Recap: Sarasota Music Half Marathon

Power of 30: September Challenges

Running in a humid climate

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Workout Wednesday: Work out like a dog

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Farewell Chicago: Running in the city

Workout Wednesday: Running like the wind

Workout Wednesday: Rest Day

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