Spring Running & Easter! :-)

The week so far:

- 7.5 mile long run on Sunday with the bestie

- 3 mile recovery run on Monday on the treadmill at home :)

- Rest day Tuesday - not feeling well that day anyhow

- 4.5 mile treadmill run at work this Wednesday morning

Feeling pretty good this week! I was very surprised that my legs were not sore after my long run Sunday. I thought maybe I would have some DOMS the next day or Tuesday, but it didn't show up at all. Today's run was fast and smooth averaging 8:30 minute miles. I did intervals today between 8:57 pace and 8:00 pace.

This is my motto for this spring:

Have you seen this ecard?

Plans for running the rest of this week include a 5 miler tomorrow, a 3 miler Friday, and a long run on Saturday. Sunday is Easter and I am taking a rest day that day! :) We have an Easter egg hunt at church with the Sunday school kiddos and then we are having a hunt at our house with the boys and their cousin.

Here are some photos of my little guys and their cousin over the past few years hunting for their eggs:

I don't know why this gets so blurry if I enlarge it :( 

Any Easter plans & special traditions?

One of my friends used to do a sunrise hike every year on Easter. Maybe he'll be up for it this year...

Running plans??

Building up the Mileage

While on our long(ish) run today the bestie and I discuss our training plans. She has a full marathon towards the end of June and I have my half marathon mid-July. We have started to build up our long run mileage which is perfect timing for the bestie, but a little soon for me. We did 7.5 today! :)

Posing before our first half marathon in 2009 - Peak Performance Maine Half :)

Ready to go! ( a little over a year after having Elijah)

....my back was killing me at the end of this race since I didn't train 

correctly, and my abdominal muscles were not that strong. :(

This is the plan for my long run Sundays so I don't peak too soon:

3/31 = 9 miles
4/7 =  11 miles
4/14 = 9 miles
4/21 = 7 miles
4/28 = 9 miles
5/5 =  11 miles
5/12 = 10 miles
5/19 = 9 miles
5/26 = 8 miles
6/2 =  9 miles
6/9 =  10 miles
6/16 = 11 miles
6/23 = 12 miles (and bestie's marathon)
6/30 = 10 miles
7/7 = 8 miles
7/14 = 1/2 marathon!!

I'm a little nervous about the taper though...

Anyone have thoughts on this??

Camden Run

Went with the bestie on a run around Camden yesterday afternoon for about 5 miles and it was great! We ran from her house down to the ocean around a huge cemetery and past a lot of gorgeous houses. It was fairly warm (38 degrees) for March in Maine, and the wind was to a minimum. I can't wait for the temperatures to stay above 40!

Took the boys to swim classes this morning, then headed to Reny's with Elijah. Reny's is a Maine thing. A Maine adventure, to be specific. Haha. Anyway, found him some awesome sunglasses and myself some discounted running sneakers! Yay!

Pretty cool right?

Asics Gel Equation 6

Headed downstairs to the treadmill now.

How are you going to get your run/workout on today?

Running Motivation

I didn't run for three days straight this week :(

I didn't feel well over the weekend and into the beginning of the week and then my body just felt drained until today. I've been reading a lot of blogs for some motivation and it definitely helped me to hop on the treadmill today. I pumped out 3 easy miles in a good time and felt good too. So, what are some of the blogs Brittany likes? I really love The Hungry Runner Girl, I started reading her blog a month ago and started with her first post. I've almost made it up to present day. She writes a lot! You can tell she thoroughly loves to run and of course eat.

Reading some hungry runner girl on the kindle :)

A few more blogs I'm digging:

The Petite Athleat

Running for Trevor

The Davis' a.k.a. the Run On blog :)

Run It My Way

Racing With Babes

NYC Running Mama

Jill Will Run

Okay, so maybe that's more than a few, but I actually read many more running blogs than that. I will have to do another post sometime to show the multiple people (mostly ladies) that I follow in the running world. Their words can be very motivating, and reading their blogs is the best way to make my time past if I am on the Nord!

Who do you follow?

Can you read if you are running on the treadmill?

Do you ever get in a funk where you can't run/exercise for a few days in a row?

Motivate Me!

Busy Weekend!!

Such a busy weekend which is why I am just getting a chance to submit a post now. Friday was my day off from running, which I did end up actually taking a full rest day. I had wanted to get outside and do a trail run, but it just didn't happen. Chris and I ended up doing a lot of chores Friday afternoon when I got home. This way it wasn't all on him while I was gone for the entire day Saturday.
By Friday evening, I finally had time to run outside, but it was getting dark - and super cold already down to 20 degrees. (Who knows what the wind-chill subtracted from that!) So, I sat on the couch with some french vanilla hot cocoa and my little guy, Elijah, and had a movie night. We watched Rise of the Guardians. Such a good movie!

Finally I got a chance to pain my nails too, and then showered and went to bed early since I knew I would be tired tomorrow with my early day planned.
The bestie and I met up in town at Tim Horton's, grabbed a coffee and headed on our way down to Portland (about a 1 hour 40 minute drive) for a Shoulder Disorders seminar put on by Summit Professional Education. It was an awesome class and I actually learned a few new exercises and mobilizations that I can use with my patients.
When we got out of class at 3 p.m., we headed to the mall and picked up a few things we needed and then headed to Back Cove for our run! We did 6 miles on the running trail, which I had never run on, and it was awesome!! Super cold, but a fast run. My right eye was watering the whole time from the breeze and my quads felt like they were permanently frozen. Needless to say, they were super tight at the end of the run.

This is a map of the race that I just signed up for - Shipyard's Old Port Half Marathon. (Yay!)

You can see the cove and the loop around it - that is wear Steph and I ran Saturday with a little extra added on down town.

We were pretty sweaty, tired and cold, but I really wanted to go to Trader Joe's. So we headed across town to do a little grocery shopping. This was my first time shopping at Trader Joe's. I LOVED it! There were so many good deals. 19 cents/lb for bananas!! Between Elijah, Noah, and I we go through at least 10 lbs/week of bananas. So about $2 for all those bananas was awesome!!

Yum!

I bought a ton of great stuff at TJ's and will definitely be going back soon. Some of the great deals:

-Organic grapefruits (8 for $4)

-Cookie Butter (yum)

-Cocobon Red table wine (has hints of chocolate and cherries in it)

-Almond Milk (about 80 cents cheaper)

-Joe's Os cereal (like cheerios, but tastier & $1.99 for a 15oz box!)

-Pizza dough ($1.19!!)

Back to running....

I woke up very early Sunday morning (3 a.m.) not feeling well. I had all intentions of running the Lucky Leprechaun 5k Sunday @ 10:10 a.m. and then taking Elijah to Sunday school, but it didn't happen. :( 

The Lucky Leprechaun 5k is one of 5 races locally that donates its proceeds to the organization Go! Malawi. This is the link to their site: http://go-malawi.org/. Such a great organization!

So, my next possible race isn't until April....

When is your next race?

Did you race this past weekend?

Will you run a race even if you aren't feeling well?

Tired of the Treadmill

The monotony of the treadmill has finally hit me. I think I will enjoy it a lot more if I only use it once or twice a week. I need to get outside and get some fresh air. Just because the window is open next to the treadmill doesn't mean that I'm satisfying that need for an outdoor jaunt.

I need the cool breeze to whip past my face and keep me from having sweat dripping into my eyeballs. I need a change in scenery, puddles to splash in, potholes to jump over, and a beautiful green and blue backdrop. I want to hear the birds chirping, the ocean waves crashing, and the wind whistling through the trees.

Beautiful Rockland Harbor and Boardwalk

Ahhh.

Today I completed 3.6 miles on the treadmill in 34 minutes. A little bit slower than usual...Not everyday can be a fast run though. Just glad to be getting the miles in :-)

Tomorrow is supposed to be my off day, but maybe I will head out just for a couple miles to satisfy this need. I'm running outside on Saturday for sure, and possibly Sunday too for the Lucky Leprechaun 5k. I definitely want to start fitting in a trail run at least once a week and some speed work at the track once a week or every-other week.

Camden, ME Trails

(Isn't that beautiful?!)

What new running routine are you going to try?

Do you run on trails or tracks?

Running and Shin Splints

Shin Splints....owww!

I remember the first time I suffered from shin splints. I was a freshmen in high school. It was during soccer, and we were mid-way through the season. This was my third year playing soccer. I had no idea why my shins were burning and aching so bad and my coach said, "I think you have shin splints." I remember having to crawl off of the field one game because my legs hurt sooo bad that I couldn't bear it to walk.

I don't think I was being overly dramatic.

The athletic trainer sprayed my legs with this sticky spray and proceeded to wrap my lower legs with pre-wrap and then athletic tape. This made it feel 75% better. The increased pressure helping the muscles to stay closer to my tibia - the larger of the two bones in the lower leg - significantly reduced my pain. By the end of the season I wasn't really having an issue with it anymore and I never have since. Knock-on-wood.

This would be the right lower extremity - so the red area is on the medial part of the leg:

The term 'shin splints' is a generic term that can mean various issues with pain in the anterior lower leg. Shin splints could be stress fractures in the tibia, poor bio-mechanical alignment, a muscle strain or tightness in the anterior tibialis, or the more serious anterior compartment syndrome.  I believe mine was just secondary to overuse of the muscle, it being stressed and re-stressed causing micro-trauma to the soft tissue.

Shin splints are pretty common in sports where you are having to sprint a lot, run on hard surfaces, or where you have quick changes in movement.

If you are suffering from shin splints, stretching the anterior muscles of the lower leg will help a long with strengthening. Make sure you check your shoes - are they wearing out?

Shin Stretch:

Shin Strengthening with Resistance Band:

Remember RICE - Rest, Ice, Compression, Elevation

Try having your shins taped or wear compression socks or sleeves made for long distance running such as the ones that Pro Compression make. Link: http://www.procompression.com/marathon-socks/

Taping Method:

If all else fails see your doctor and they will refer you on to someone who can correct the issue. There could be something going on structurally that is causing you to have this continuing problem.

Have you ever had shin splints?

Running injuries in general?

You know you're a runner when...

• you only consider not running if you could possibly be injured

• you have throw away clothes for races

• you plan family trips or vacations to areas where you know there is a race

• you have a bureau designated to just running clothes

• you know what ITBS is

• you can convert any length of miles to kilometers (or vice versa) before a calculator can

• you know all the routes you could run in your town and exactly how long they are

• you cry while watching movies about running

• you much prefer reading a book about running - or running blogs - instead of Fifty Shades of whatever

• you are in a much better mood once you got your run on!

Can you relate to these? I can to a few of them, especially 4 and 6-10! 

Did you get your run on today?

I did - 5 miles on the treadmill at work. Aiming for just 4 tomorrow and 5 again on Thursday. No elliptical

cross-training for me again for a while. My calves were way too sore after! Taking Friday off as usual, and then running in the Old Port w/ the bestie on Saturday after a continuing education class.

Are you doing and St. Patrick's Day races this weekend - or last weekend?

There is the Lucky Leprechaun 5k in Rockland on Sunday the 17th. I'm hoping to run it :)

Have a great weekend!

Squeezing in my Runs

Do you make sure to squeeze in your run whenever you have time? I definitely do, and a lot of things come into consideration when I try to schedule my run into my day.  Here is a list of things I consider daily:

1) Do I have a client at 8:00? - If not maybe I can get my run done in the morning and actually wash my hair before my first patient...

2) How long is my lunch hour today - maybe its more like a 90 minute lunch which means plenty of time for a 4 miler, shower & lunch.

3) Do my kiddos have anything going on in the evening today? - Basketball/Soccer/Karate/Swimming etc..

4) On weekends - Do my kids have play-dates? Sunday School? etc...

5) How's the weather? Maybe I can run outside? Do I have time before dinner...

6) Elijah's napping - good time to run!

etc..

The list could go on and on. As you can see I like to schedule my runs around my kids. I do not like them to interfere with time I should be with them. Consequently, during the work week all my runs usually take place at work on the treadmill early in the morning or at lunch. This way I don't feel guilt! Yesterday's long run took place while Elijah was napping in the afternoon - what a cranky kid he was with this time change! Hahaha - that's what we'll blame it on for now. 

Got in a 3 miler today. Was going to aim for 4 to 5, then I looked at the clock and realized I hadn't had lunch and had a new patient coming for an evaluation at 1:00, and I had started my run later than usual. 
There's always tomorrow!

Do you have children?

Do you feel the need to schedule your runs around specific things/children?

Are you running today?

Long-Run Sunday!

 Running with my friends is the best! We talk so much that the end of the run is there before we know it. We both vent, plan, and catch up throughout the whole run. Obviously this means we run a little slower, but that's okay! We still averaged a 9:02 mile pace and completed just shy of 6 miles. Yay!

I had this deliciousness for breakfast this a.m. :

Blueberry eggo waffle smothered in honey butter and maple syrup. mmmm

(There were originally 2)

When I got home from my run and showered my little guy instinctively woke from his nap and we proceeded to snuggle on the couch:

...and make fishy faces:

Did I really just post that? haha

I feel great after today's run!

How do you feel after your run(s)?

Do you have a snuggling buddy?

What is your mileage total for this past week?

Mine is 21 just like last week. :-)

Pre-long-run Run?

Today I did a 4 miler on the treadmill and plan on 6 tomorrow outside with Steph :)

It was a nice smooth run at 8:30 pace. I had my kindle open to Hungry Runner Girl's blog and my nano plugged into the Nord (my treadmill's name - it's a boy).
After, I enjoyed a long hot shower and some indulgences:

March's cosmo and chocolate covered espresso beans. I can't eat more than a small handful of those though - they are super strong, not to mention it is 8p.m. (a little late for caffeine) and they leave an awful aftertaste. 

Elijah is in bed and Chris is in the shower...we party so hard! Haha. Exciting life we lead here in the Chapin household! Wouldn't have it any other way though. :-)

What does your weekend entail?

Have you tried chocolate covered espresso beans?

What are your indulgences?

Long run this weekend?

Rest & Recharge

Did not run today :( Definitely running at least 10 miles this weekend though. (Maybe 12!!) Let me tell you though, these calves are still recovering from the elliptical. Can't believe they are so sore!

Right now Elijah and I are snuggling on the couch :-) He likes to make funny faces too!

Can't wait for my long run with the bestie this weekend. It is suppose to hit 50 degrees here too!! 

Do you have a long run planned this weekend?

What are the temps where you live this weekend?

Do you have a running buddy for long runs?

Ellipitical Cross-training Day

I had time to fit in my normal run early today, and when I got to work I did not feel like running on the treadmill or running outside. 

So......

I cross-trained!

I used to use the elliptical trainer at the gym at Husson U. at least once or twice a week while I went to school there, but it has been at least 6 years since I have done that.  I actually got a pretty good workout in today. I only managed to commit to 20 minutes and then did some weights in the nautilus room. In that 20 minutes I put in over 3,000 strides though. :-)

Now I am already feeling like I could exercise again. Maybe later today I will fit in some more cardio.

Running mileage total for this week thus far: 10.25 miles. Considering I did not run today, I don't see myself taking a rest day tomorrow. Instead I will do an easy 2 miler since I am doing my long run either Saturday afternoon or Sunday morning.

Mid-Coast Maine is supposed to reach temperatures in the high 40s this week!! Woohoo!

More cute kid pics (Random I know):

Elijah running at the campground after he saw mommy come back from her run :)

Noah after his 1st Fun Fun ever - before the Mother's Day 5k in 2009

Do you do cross-training each week?

Do you make sure to take rest days?

Do you despise the elliptical as much as I do?

Goals and Cute Kids :)

Great Quote:

"If you don't know where you are going, you might end up someplace else." - Yogi Berra

My Goals:

1) Run a 1/2 marathon and PR (won't be hard to do since it will be my 2nd 1/2 ever!)

2) Run at least one race each month during peak season (April-October: easily attained)

3) Get my 5K pace below a 8:50 minute mile

4) Get my boys to run a couple fun runs :)

5) Include speed and hill work into my training

Ohh... and have fun doing it all!

This is Noah, my step-son, when he was 3 after completing his second 'Fun Run' @ 

Maine Sport Outfitters before my trail run. He was only 3 years old :)

I think we all need goals to strive for and work towards. I can keep running all year long without a goal, but I will better myself if I'm setting my sights on something bigger. To push ourselves we need to know there is something that we are aiming for.

What keeps you running?

Do you set goals?

Do you sign up for races in advance so that you are committed to a goal?

Week in Review

I meant to make this a separate post yesterday. For my running week I like to look at it as I do my work week: Monday through Sunday. I got in a total of 21 miles last week with one day off on Friday, 3/1/13. It was a good week!

Monday - 3.5
Tuesday - 3
Wednesday - 4
Thursday - 3.5
Friday - Off
Saturday - 3
Sunday - 4

Lets see if I can hit 23-25 miles for this week!

What have your weekly mileage totals been?

Are you trying to increase your totals?

Stretching after my Run

Ran on a treadmill that definitely needed some grease today...Every time I stepped down with my left foot the treadmill would stick a little. :( I decided today that I need to start stretching more after I have finished my runs, especially for my calves, hip flexors and quads. My hamstrings never get too tight, but I still stretched them!

I'm a big advocate for stretching after you workout or run. Stretching beforehand can lead to injuries. It is not smart to lengthen your muscles before you demand so much of them. The reaction time of the muscles is slowed by doing this and the joints may be a little less stable.

Check these sites for more info on stretching:
http://europepmc.org/abstract/MED/10593217/reload=0;jsessionid=iOaWUF5LHhRXfuuNk3O9.2
http://www.manualtherapyjournal.com/article/S1356-689X(03)00010-9/abstract
http://ajs.sagepub.com/content/18/3/300.short
http://www.ingentaconnect.com/content/adis/smd/2004/00000034/00000007/art00003

Good stretches to do post-run:

Piriformis Stretch

Hamstring Stretch

Hip Flexor Stretch

Calf Stretch

Quad Stretch

These are the typical 5 stretches that I go through. I do 2 or 3 for each side and hold each for about 30 seconds. I always make sure to come out of my stretches nice and slow so that I maintain what I gained as well.

Do you stretch?

Returning with a Short Run

So the bestie and I went on a short run today instead of a long one...about 4 miles. She is just starting back into running again after completing a marathon and 1/2 marathon back to back. We do not need any injuries here! We did our normal route around Rockland starting at my work and ending there. Today was chilly - 36 degrees, and it was misty out.  There was a lot of slush on the sidewalks for us to slip around in too. Boo to that!

Nice and sweaty and red - I'm like this within 1 mile of running:

Ran in my Ascics Gel Nimbus 11s and felt some soreness on the outside of my right foot - time for new outdoor shoes too? Sounds good to me!

Wore my Under Armour running tights for the first time, even though I've owned them for 6 months.  Very Comfy! I'm short though, so I had to fold the pant leg up. Even then, because they weren't as tight to my ankles as they should have been, there was a little rubbing from the seem on the inside of my ankles. Other than that I loved them!

Do you have a favorite route that your run consistently?

What shoes are you wearing for your outdoor runs?

Rest and Pampering

Took today off and will do some running tomorrow. Rest days are important! Will do a short one, maybe 3 since the bestie and I have a long run date for Sunday. 

Pampered myself by getting my hair colored and trimmed this afternoon. Now I am home with the kids and hubs relaxing.

How often do you take rest days?