When to Save, When to Spend

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Running is supposed to be a cheap sport. I’d like to say it can be, but you need running shoes — and at the very least probably a couple of pairs a year. Running shoes are expensive!

When to Save

I’m pretty sure my “when to spend” list will be longer than my “when to save” list. I think that these lists will be different from person to person — we all have different needs!

  • Let your running clothes air dry — this will save you energy and ultimately will help save the planet and help your clothes last longer
  • Make your own running fuel/recovery snacks — it won’t save you time, but it will save you $$ and most likely will be more nutritious, too
  • This one is definitely personal: being smaller on top, I rarely spend much on running bras (I know many female runners can’t skimp in this department)
  • Another $$ savings for smaller women: tops with the bra already built in
  • This isn’t a when to save, but a how to save: try to sign up to be an Ambassador for products you use frequently. There is usually a decent discount for Ambassadors
  • Sign up early for races to snag deals — just be aware that the weather is very changeable

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When to Spend

I am a firm believer in you get what you pay for.

  • Spend on good quality running clothes (of course I recommend Skirt Sports). Yes, they may be pricey but they’ll last a very long time.
  • Spend on good socks. No cotton unless you dig blisters.
  • If you’re going to buy a treadmill that you actually plan to use, invest in a good one. Expect to pay at least $1000 (unless you manage to snag a lightly used one!)
  • Spend on shoes. Comparison shop and you may be able to get a deal on your favorite shoes, but your feet will thank you.
  • If you ever decide to hire a coach, don’t just look at the price; again, I’m a firm believer that you get what you pay for!

Final Thoughts
Hey, my save column was surprisingly longer! Of course you don’t have to splurge on clothes if you don’t want to, Target, Old Navy, and Gap all have pretty good running clothes at reasonable prices. Shoes can be very expensive, but you can look around for deals on a variety of Websites — once you know what the right shoes for you are. Just don’t choose shoes by the price, though, or you could end up paying a steep price with your body.

What do you think it’s important to spend on?
How do you manage to save on running gear?


btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Just Keep Moving: 10/4 – 10 WRD

As I work on this intro, it’s Friday. At least this week I know what sidelined me! I was at my mo. The week went south from there with all sorts of stressful stuff. Getting older just ain’t fun, and caring for the elderly can sometimes make you feel ancient too!

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and sharing a surprisingly active week although light on running and strength training, but I knew going in that would probably be the case.

Workouts update

  • Monday: Yoga (30 min), 3 miles easy
  • Tuesday: Yoga (20 min), Walk AM & PM, took mom to the doctor
  • Wednesday: Yoga (50 min), AM Walk, 3 mile hike at Olana on the way home
  • Thursday: Yoga, (50 minutes), Dogwalk AM, PB Toning Walk (25 min)
  • Friday: Yoga (45 min), 5.32 mile long-er run, Dogwalk PM, Yoga (20 min)
  • Saturday: Yoga (20 min), Dogwalk AM, 2 mile recovery run, PB Cardio + ST (25 min)
  • Sunday:  Yoga (45 min), Dogwalk

Running Mileage: 10.32  (-.68) 


PB = Killer B
TM = Treadmill
WU = warmup
CD = cooldown
SB = Stationary Bike

Running Update

Yes, Fall is almost in full swing

Monday Intention: get in some miles before the rain
This was the type of morning I usually would have run on the treadmill. I can’t get in 3 miles on the treadmill, so I headed out hoping I could stay dry and I did. It rained most of the rest of the day, though (while I was driving, of course).

Not sure what these wildflowers are (they look like miniature asters); probably some invasive species cause they’re EVERYWHERE on this path. Pretty, though.

Friday Intention: go long-er
The boots I wore while at my mom’s (which aren’t new or high heels or narrow and I’ve worn many times before comfortably) caused the top of my foot to be painful again. I didn’t run while I was down there (never planned to anyway), and added an extra rest day because I need it after a visit.

This run was relatively good. A tiny bit humid. I was a little overdressed, but not too bad, and I ditched the vest I was wearing during the last mile. The standout from this run were the two huge herons (I think that’s what they were). One was white and I saw it flying in the distance; the other was dark and nearly landed on my head! Even the walkers behind me commented on how big it was. Wish I could’ve grabbed my phone quickly enough to catch some photos!

The corn husks started to shake & then a squirrel popped out

Saturday Intention: recover
Warmed up walking Bandit, then out for an easy 2 miles. Tried to keep it slow, it certainly felt slow, but was just a tiny bit faster than a recovery run should be. During the Summer this was often my easy pace — and slower. So slow progress.

The trail ends way in the back there with a view of these barns from the other side

Favorites of the week
Most of the time I stop at Olana on the way to my mom, but it was raining, sometimes pretty heavily, on the way down. She plays bridge on Wednesdays, so I left “early” — which gave me more time to walk around and finally get to the end of one trail I’ve only been able to do partway before.

Now for something completely different — I looked up the symbolism of herons:

Tranquility and stillness

&

Determination because we are bound to wade through marshes and ponds through life’s journey, but we must never give up

That second one spoke to me! I am definitely wading right now, and of course there were literally marshes on either side of the running path sometimes. Tranquility & Stillness? Not so much!

I met up with a friend I haven’t seen in a while yesterday afternoon & we had a great chat, even if it was chilly out. Normally I would have suggested a walk, but I was pooped! My foot feels fine now, too. Weird!

I do not see the stress dying down anytime soon, my mom’s live in aide has given notice . . . but in the good news department, there are no doctor’s appointments, at least not ones we have to take her to until November.. Of course by then I could be on a jury . . . 

Except after I wrote the above she wasn’t feeling well yesterday and wants to see the cardiologist (which I just took her to) again. Oy! I highly doubt she’ll get an appointment, but maybe I can convince her to try telemedicine, which I know the office has.

GWY Shoulder Release

ICYMI: I’m on a roll with body-specific Yoga lately! There’s a tiny bit of myofascial release in the beginning of this video, and then we loosen up and release tension from our shoulders while also strengthening them. I don’t know about you, but I tend to store a lot of stress there!

Release Shoulder Tension here * How Often Should You Practice? Vlog click here

Coming up on Tuesday & Friday: Splurge or save? Everyone has different priorities with running gear, but I share where I think you should splurge and where you can save. Friday I share 5 signs you might be burning out on running.

How Long is Your Long Run Really?

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I was walking Bandit one day last week, thinking about my “long-er” runs and how much more manageable short long runs seem (if that makes sense). I had already decided on this topic for todays post, then I was texting with another runner friend. She is also not running very long these days or racing, although our reasons are different.

We both mused about how we might get back to longer runs and races — some day

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Prepping or grabbing that post run snack

It’s not just the run
If you’ve ever trained for a longer distance race, you know that the long run can start the night before. Laying out your clothes, your fuel, your hydration, perhaps your recovery snack. Making sure you either have the ingredients for breakfast, or getting breakfast ready so that it’s ready to just grab or heat up. Making sure any electronics you need are charged. Making sure you get to bed at a decent hour so you’re rested.

The morning of your long run there’s dressing. Maybe applying anti chafe gel and sunscreen. Eating breakfast — if you’re like me, that means leaving a couple of hours, 90 minutes at the least, to digest said breakfast before you run. Probably drive somewhere to run. Dynamic warmup.

Finally it’s time to run!

If you’re meeting up with friends, there might be chatting beforehand — and after. Before you know it, more than half the day is gone!

You may not include all these steps in prep for your long run, but there’s no denying that for most of us there’s some prep work that goes into a longer run.

Now it’s time to actually run!
If you’re a faster runner, this may only be a few hours out of your day, depending on the length of your long run. If you’re a slower runner, it can take a much longer time. You may or may not need a pitstop before, during, or after, too!

gwy calf foam roll
Recovery foam rolling

Now it’s time to recover
That might mean a snack, or it might mean a meal with your friends and more chatting. Maybe some stretching and/or foam rolling. Depending on how long you ran, or how hard that run was, you might even need a nap.

Well, you get the idea. Sometimes if feels as though running long is a job! Not necessarily in a bad way, but it can consume a lot of time.

Now imagine this . . .
Your long run is between 5 – 8 miles. The run itself takes less time. There’s no reason to carry fuel (although you should definitely still hydrate!).  You are less likely to feel really tired afterward. Breakfast can be easy — some toast or a sprouted English Muffin with some butter (in my case ghee) and honey and a little salt. No prep the night before!

There’s really no need to alter your eating much before or after. I foam roll before, personally, rarely afterwards, although I usually do stretch afterwards.

Because it takes so much less time it’s much easier to squeeze into my week, on a weekend or any other day, really. I’m also able to do some strength training later in the day

The biggest benefit? I’m not so tired. It’s really just a run, a slightly long-er run.

Final Thoughts
I still have more than half the states to run a half marathon in! That isn’t a goal that I’ve given up on, just but on hold for now. Someday when life is less stressful I may feel differently, but for now, running less suits me. I also really enjoy how easy it is to fit shorter runs into my life.

I know for some people maintaining that long run is a way to feel more normal in a world that is still not at a new normal. Whatever floats your boat! Just be on the lookout for symptoms of burnout (which just might be an upcoming post soon).

You might also enjoy:

5 Must Dos After a Long Run/Race

Reflections from a Long Run

5 Thoughts from a Long Run

Who’s Afraid of the Big, Bad Long Run?

8 Ways I recovered from my Longest Long Runs

What would you miss if you didn’t run so long?
What might you be able to do if you weren’t running so long?

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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1 Step Forwards, 2 Steps Back: 9/27 – 10/3 WRD

Another busy week; mostly in a good way. Finally got to check something off my to do list that I’ve been struggling with for months. Getting that done, the RRCA course done, the First Aid/CPR course done — all those things were a big relief to me. Then the jury duty notice came in the mail yesterday . . .

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, still juggling activity and helping out my mom — tomorrow I head back and will take her to a follow up visit with one of her doctor’s assistants on Tuesday. My brother is in town visiting her, so I’ll get to see him as well, which is always nice.

Workouts update

  • Monday: Yoga (45 min), 3 miles easy, PB Walking with Weights (25 min), Dogwalk, PB ST ( 25 min), Yoga (20 min)
  • Tuesday: Yoga (20 min), 2 recovery miles, Dogwalk PM, Yoga (20 min)
  • Wednesday: Yoga (50 min), Dogwalk, AM/PM, PB STs (25 min)
  • Thursday: Yoga, (40 minutes), 4.48 miles, Yoga (20 min)
  • Friday: Yoga (40 min), 5 mile long-er run, Taught Yoga (45 min), PB ST (25 min)
  • Saturday: Yoga (45 min), Dogwalk AM, 1 mile recovery run, PB Balance & Posture (25 min), Yoga (20 min)
  • Sunday:  Yoga (50 min), Dogwalk, packing

Running Mileage: 11  (+3) 


PB = Killer B
TM = Treadmill
WU = warmup
CD = cooldown
SB = Stationary Bike

Running Update

Gnome like fungus

Monday Intention: change of scenery
New shoes. Fall temps. My fastest run in a very long time that was also negative splits. I beat the rain, too! Tempted to run 4 but since I ran so littler mileage and was in new shoes — I wasn’t going there.

Fall decorations

Tuesday Intention: recover
Back in the old shoes, much slower — but of course it’s supposed to be! Enjoying not having to get out early, Fall temps, and Fall decorations.

Assuming those marks were man made but since a collapsed beaver dam recently damaged a local road who knows?

Friday Intention: go long-er
A beautiful (and busy) Fall day. Chilly — down to the low 40s when I first got up, but had warmed up about 10 degrees by the time I got out there. I was wearing my vest over a very light long sleeve top, and I worried I’d overheat, but with most of the path shady it was fine. The paces were kind of all over the place, but still faster all over the place with the new shoes. They sure do seem to be magic!

More Fall decorations back there

Saturday Intention: recover
Another beautiful day. Took Bandit for a walk and then went out for a 1 mile run, which was the same pace as most of my long run yesterday. Oops. Wasn’t wearing the new shoes either!

Teaching Yoga in my little slice of Yoga heaven (photo & Yoga platform thanks to Mr. Judy).

Favorites of the week
An acquaintance had won a 30 minute Yoga class with me way back in the beginning of the Summer. Between her schedule and my mom’s problems, it didn’t happen until Friday. She enjoyed it, I always enjoy teaching — but Bandit was barky so he had to be contained. I’m glad to get that off my plate though! Because of her patience I did a longer class than originally planned.

Love the bright colors too!

Loving the new Saucony Endorphin Speed.

Anyone know what this is? It was on my back window but thankfully not aggressive when I had to get into the trunk

GWY Release Neck

ICYMI: It’s a really quick practice to keep your neck happy (yes, I know there’s a typo in the graphic above). Another short talk about why Yoga teachers put so much emphasis on a strong, straight spine.

Release Neck Tension here * What are Nadis? Vlog click here

Coming up on Tuesday & Friday: How long is your long run really? Then I’m sharing my experience with the online First Aid/CPR course, since quite a few people seemed interested in that.

Look Inside to Awaken: September 2021

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Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.— Carl Jung

It’s funny how stuff from Carl Jung aligns with Yoga Philosophy, and yet, apparently, despite some Yoga practice, Jung absolutely felt Westerners shouldn’t practice Yoga (there’s a lot of interesting blog posts on the subject, and one that I like its this one here).

Yet the quote above could easily be seen as an interpretation of some of the Yoga Sutras, a very famous set of aphorisms about Yoga that are quite ancient. Ok, I can almost feel your eyes glazing over now. It’s fascinating to me, anyway. I totally agree that becoming clear is about going inward, and Fall moving into Winter is a great time for that.

Getting in scheduled runs
September brought continued trips to mom, although not as many as I thought there would be. Still no scheduled runs, but still running — short running — when I can.

Grade Earned:  A for Effort

Recording my runs
I have veered off course here again . . . seriously, I need to start using my planner again because it helps me to keep focused. It’s a broken record, folks! But hey, I did finally got a haircut, LOL!

Grade Earned: C

Dynamic Warmup
As the mornings get cooler the warmups get more important. I did have one morning recently when it was in the low 50s — yes I did my warmup, but I shivered my way through it and the first half mile or so. Then I was fine.

Grade Earned: A

Foam Rolling
Most days I roll the calves (you can see my video here). Occasionally I do the whole leg. I’ve kind of gotten away from doing things like my back . . . although just last weekend I did do it (and the whole leg).

Grade Earned: A-

There were more treats than normal this month, less running although a fair amount of activity, but I still try to keep it healthy

Nutrition
I actually haven’t weighed myself since before we went to ME. For a while I felt like I’d lost some weight. At least my clothes feel a tiny bit better. Every time I get into a groove with better nutrition it seems I go to my mom — I can’t eat in her dining room, so I have to bring all my food with me. Then I’m too drained when I get back to cook for myself! I still have a couple of pieces of chocolate from ME, but OTOH there’s been some (unphotographed) cake before and after my Yom Kippur fast (it was so good) and then it was Mr. Judy’s birthday recently.

I finally did weigh myself. Definitely higher than it should be but this week in particular we ate out three times and while I’m sure some of that is due to water retention, not all. I’m not gonna stress but I’m also not letting it get away from me.

Grade Earned: B+ (for trying)

Way back at the beginning of the month this short walk around Olana yielded plenty of pretty photos which I never got around to sharing. Never disappoints me. Always something different to see.

Cross Training
Yoga, ST, lots of walking recently. Not a lot of hiking, sadly, it’s been raining so much! We’ve had 40″ (that was a few rains ago) so far this year. I checked Seattle, which has had 20″ so far this year . . .

A fun morning walking with friends & looking at the tugboats

Grade Earned: A+ again for effort

September 2021  gets  . . . 
. . . an A. I’d like to say my mom is doing fine and well settled in. Physically her hip healed up well and she’s using a rollator and steadier on her feet than before her accident. She also has diabetes, high blood pressure, and heart failure, and we haven’t yet been able to really quite balance all that. In addition there are mounting signs of growing mental issues.

September Goals:

  • Run 3 x week. Y. Even 4 times once. The mileage is quite low, but that’s okay.
  • ST 3 x week. Y/N.  I think I hit it most weeks, but last week there was only twice. I meant to do three times but somehow it got away from me on Sunday.
  • A project with a friend. N. Still on hold, but we have gotten together a few times. For fun. She’s just had surgery so it is probably on hold for a while.
  • At least one hike. Y/N. I’m not sure my walk around Olana is really hiking, but it’ll have to do. Just too rainy lately! The tugboat walk was at a local park and could be considered an easy hike.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Another fast (this time for Yom Kippur). My clothes feel better, but the weight? Who knows? Well, now I do know.

Which leads me to October Goals:

  • Run 3 x week. I’ve been fairly successful at 3 x week and even squeezed in 4 x week a few times. I have one doctor appointment to take my mom to in October (so far, anyway).
  • ST 3 x week. I’ve mostly managed this lately. I want to keep up with that!
  • Get back to a different course that’s been on hold for a while. I am almost through the reading and videos for this particular course; there’s a lot of homework still to do. But I’m finished with the RRCA course and the First Aid/CPR course so now it’s time to tackle what’s left of this course.
  • At least one hike. October is a pretty time to hike. If it would just stop raining, I really want to get out there more than once — it’s our anniversary, too.
  • At least one real rest day a week. Sometimes when I’m staying at my mom’s it just doesn’t happen because what would be my rest day is spent taking care of her and then driving there or home. I thought our most recent visit would just be social, but I had to take care of some things. I’m definitely trying to get more rest, and sometimes I’ve managed it and other times I’m just too busy carertaking.
  • Continue to try to eat intuitively — unless the weight starts to creep up. It’s always a goal, of course. I’ve just been at a plateau at a higher weight than I’d like. I want to continue to try to limit frozen foods (when possible) and maybe it’s time to downsize some portions, too, while I’m not running as much.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Welcoming Fall in Shorts: 9/20 – 26 WRD

Having the RRCA test off my plate was a huge relief, and I also knocked out my First Aid/CPR course this weekend — so I should get a certificate as a running coach in the next couple of weeks. The online First Aid/CPR course was interesting — no Zoom, self paced, and you are sent on “missions” (helping a choking victim, a burn victim, etc.).

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and an unplanned for cut back week. I probably would have run tomorrow, as it’s supposed to be lovely, but I’ll be heading down to visit mom. Just a short visit, then a week at home, then another overnight visit to take her to another doctor’s appointment. Hoping she stabilizes soon and we can all get a little more rest.

Won’t be home til late afternoon/early evening so commenting will be delayed (again).

Workouts update

  • Monday: Yoga (30 min), 2 recovery miles, Dogwalk, PB ST ( 25 min), Yoga (20 min)
  • Tuesday: Yoga (20 min), Dogwalk, Filmed Yoga Video (60 min)
  • Wednesday: Yoga (50 min), Dogwalk, AM/, PB Walking with Weights (25 min)
  • Thursday: Yoga, (40 minutes), 4.48 miles, Yoga (20 min)
  • Friday: Yoga (40 min), Dogwalk AM, 1.5 TM miles, PB ST (25 min)
  • Saturday: Yoga (15 min), Dogwalk AM
  • Sunday:  Yoga (50 min), some dogwalking probably, probably not much else

Running Mileage: 8  (-3.5) 


PB = Killer B
TM = Treadmill
WU = warmup
CD = cooldown
SB = Stationary Bike

Running Update

Monday Intention: recover
It’s Wednesday as I write this, and I’m really trying to remember this run. It was cool, I remember that now, because I actually wore a heavier long sleeve top with a skirt, and was concerned I would overheat, but I was literally shivering at the beginning and fine by the end. Didn’t hurt it was only 2 slow miles, either.

This short photo stop meant yet another mosquito bite

Thursday Intention: easy long-er run
It’s Friday as I write this, and yes, today would have been a much better day for my longer run, since the pouring rain stopped early in the morning. We make the best choices we can. It was warm (70F)  plus plenty humid — some of that humid falling on me in the first few miles (aka rain, from drizzle to pretty steady and back again) on this run. The rain was fine, really.

Around mile 3 my Garmin apparently lost its mind. I was on a walk break, and at some point realized I’d been walking way longer than 30 seconds. Which is when I discovered that somehow the walk setting in my intervals got changed to 54 minutes and 34 seconds. No joke. Not only that, the data screens also got changed so I couldn’t see distance or time elapsed. Those settings are 5 setting deep, and somehow got changed while I was running.

So I finished up my run just running & walking when I felt, which means it was positive splits. The pace wasn’t horrible for a very humid morning.

I had considered going to 5 miles, but by the time I got back to where I was parked, I was so over this run. The good news? I actually didn’t feel as wiped out as I have by my long-er runs lately. Being home for a while and getting a couple of rest days in helped a lot, I think. Sorry for the long ramble!

Friday Intention: treadmill test
Again. Mr. Judy tried some new things. Nope, it didn’t work, and just added to the mounting frustration of this week. Mostly first world problems, but by the end of the week they were beginning to really get to me.

The photo really doesn’t do the full moon justice. Somehow looking at a full moon is very calming even if I don’t always sleep well during a full moon.

Favorites of the week
Did you catch this month’s Full Moon? Wasn’t it beautiful? I may not love our house, but I do feel lucky that we get to see both the sunrise and sunset & the moon.

Don’t they look cool?

Aren’t these Daikon radishes pretty? I didn’t know what to do with them, so I just had Mr. Judy cook them on the grill. I know they’re very healthy! I am also grateful that Mr. Judy has been going and getting our veggie box every week. Now that I’ve tried them, I have 3 sets of them in next week’s veggie box.

Now I also have some pie pumpkins to cook and I’m not sure what I’m going to do with them, either. I used to make pumpkin bread pudding with them years ago when we lived in VT. Maybe I need to search for InstantPot ideas! Except unfortunately they don’t fit in the InstantPot, although I’ve read you can cut them up (hello, Mr. Judy!) and still cook them in the InstantPot.

Someone wanted deli for his birthday (that’s my sandwich, his was different)

No, it wasn’t Bandit’s birthday but he did want some too. That blurry tail was really wagging!

Look, ma, a pocket for my phone!

It’s been quite some time since I shared anything new from Skirt Sports (you can buy them here). The top is the Free Me Tank, which has always been one of my favorites.

I probably won’t be wearing these shorts again this year, but it was warm enough for them on this particular day this week. I love all the pockets (5!) on them and that fact that my small phone fits into the back pocket.

Speaking of my phone, there was a software update due to the security issues even for my iphone 6, so I have some more time to consider phones. On the other hand, I think the treadmill research really needs to commence.

GWY Fall Equinox Yin Yoga

ICYMI: I’m still working on that transition into Fall! Today it’s a great Yin Yoga practice to work on that Posterior Chain again (physically), while also working on your Lung Meridian in your Subtle Body. Not sure what a Meridian is? Or what the Lung Meridian does? I have a very quick vlog that explains a little bit more about it.

Yin Yoga for Fall Equinox here * Lung Meridian Vlog click here

Coming up on Tuesday & Friday: It’s time to wrap up September, and I’m ready for that, quite frankly. On Friday join me for some hot chocolate, tea, or coffee & let’s catch up.

C is the Most Important Letter

bcisthemostimportantletter

Consistency

It wasn’t that long ago that I wrote a post about the ABCs of running (you can read it here), mostly to remind myself of things I would need to remember when I toe the start line of a race again. Except I still haven’t and right now I have zero plans to do so.

When it comes to the ABCs of running, though, I think C is the most important letter — especially when you pair it with consistency!

woman about to run during golden hour
The key to keeping your body used to running is running consistently | Photo by Tirachard Kumtanom on Pexels.com

By consistency I mean just keep running
Although I do advise you to mix it up — explore different locations, run on different surfaces, run easy most of the time but hard occasionally. All those things will keep running interesting.

Variety may be the spice of life, but if you’re not running at least three times a week you’re going to struggle because it’s almost as though you’re learning to run over and over and over again.

In fact, I have friend that will pretty much take the Winter off

You know what? They complain about how hard running is when they start again! That’s because it only takes a few days to start “detraining”.

You don’t have to have aspirations of running faster, or be chasing a PR — but by running consistently you are far less likely to be injured, because you body will remain adapted to running.

Be consistent with rest days, too
A friend recently realized that she hadn’t taken a true rest day in almost 2 months. No wonder she was feeling burned out — and achy.

I have to admit that lately I am getting far fewer true rest days than I’d like, as often my rest days are spent going to my mom. There isn’t a lot I can do about that, though, other than recognize that I’m not getting as much rest as I probably need to pay attention to the feedback from my body.

You should have at least one true rest day a week. That might mean some easy walking or soothing Yoga, but it doesn’t mean a power walk or power Yoga (or hot Yoga, or Ashtanga).

woman covered in white blanket lying on bed
Sleeping in once in a while is no big deal. If you want to become a early morning riser, though, you have to be consistent about getting up early! | Photo by Elvira Gibadullina on Pexels.com

Consistency is the key to almost anything in life
I always say I’d rather you do 10 minutes of Yoga several days a week, rather than an hour long class once a week. When I was playing my flute all through out my school years, that meant practicing — every single day.

Want to get up earlier in the morning? Guess what: getting up early one day a week and late the other six isn’t going to help you make getting up early a habit!

Final Thoughts
Have you ever watched your dog or cat get up after sleeping? They stretch, right? They stretch a lot! Every.Single.Time. It’s part of how they stay limber. They don’t just stretch every once in a while, they stretch after getting up all the time. It’s just their nature.

Run consistently and running will just be your nature, too

You might also enjoy:

5 Cs of Mental Toughness

PRs Don’t Just Happen

Does it Feel Like that Breakthrough will Never Happen?

Consistency is the Hobgoblin of Little Minds

What do you think the most important letter for running is?
What did you wish you did more consistently?
What have you learned you
need to do consistently to keep running?

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Falling Inward: 9/13 – 19 WRD

It was coming down to the wire to complete my RRCA Coaching test this week — it was hard, but I got it done! Now just need to do the First Aid/CPR courses and I’ll be a certified running coach (or maybe just certifiable).

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and running easy while reflecting back on the past year (since it was Yom Kippur, and the Jewish New Year was 10 days ago) while looking forward to the new year — and yes, that included a fast on Thursday. And lots of reading, Yoga, and meditation on that day, too!

Workouts update

  • Monday: Yoga (30 min), 4 mile run, Yoga (20 min)
  • Tuesday: Yoga (20 min), 2 recovery miles, PB ST (25 min), Dogwalk, Yoga (20 min)
  • Wednesday: Yoga (30 min), Dogwalk, AM/PM,1.5 mile TM test
  • Thursday: Yoga, (30 minutes), Dogwalk, AM/PM, Yoga (60 min)
  • Friday: Yoga (40 min), Dogwalk AM/PM, PB ST (25 min)
  • Saturday: Yoga (30 min), Dogwalk AM, Walking with friends
  • Sunday:  Yoga (50 min), 4 miles easy, hopefully more ST

Running Mileage: 11.5  (+2.5) 


PB = Killer B
TM = Treadmill
WU = warmup
CD = cooldown
SB = Stationary Bike

Running Update

Not usually a little waterfall but we’ve had SO much rain

Monday Intention: go long-er
Another long-er run was on tap because I wasn’t sure how this week would play out. Except somehow it turned into sort of mile repeats and negative splits. Most likely because I knew Mr. Judy was waiting on me. It wasn’t exactly fast, still, but fast-er paces than I’ve seen in a while.

Oh, and I’d slept poorly the night before. We’d had some rain, and there was one of the leaf bins under the roof. It sounded like a drumbeat. Mr. Judy didn’t even hear it. I had to get up and go sleep on the couch (which is where I sleep when I visit my mom). Good thing I don’t have a bad back!

Taken while walking Bandit but I run past here all the time!

Tuesday Intention: recover
I don’t know why I ended up doing speedwork yesterday, my body just seemed to want to do it, so I made sure that I took this recovery run nice & easy. It may have helped that due to errands in the morning, I ended up running around midday, which I usually try to avoid.

Wednesday Intention: treadmill test
I am probably going to start my treadmill search soon. Any recommendations? How did you get rid of the old treadmill? Mine is too heavy for us to get into a car! Mr. Judy, however, isn’t ready to throw in the towel yet. 

I had no desire to run three days in a row, and was quite tired actually, but he had done some tweaks so I did a second recovery run. Oddly it went much longer before it started to slow down — about 19 minutes. Still it is not keeping pace and not going to do me much good if the weather is bad.

Catching leaves before they’re gone!

Sunday Intention: easy & enjoy cooler weather
The weather was gorgeous and the run was slow. I did run 4 times this week, and two of those were 4 miles — which is what is passing for a long run for me at the moment — plus the RRCA test stressed me out! The top of my back was completely covered by mosquitoe bites from yesterday’s chat with friends, but I have an essential oil blend for that that helps a lot! It also helped that I got to a park I haven’t been to since last year.

We got a couple of new (free) lounge chairs lately. Ever the guard dog.

Favorites of the week
I completed and passed my RRCA Level 1 Run Coach test. I’d signed up for it back in May, before the drama with my mom. I took this course really to expand my own information; I’d actually wanted to do it for many years.

The test wasn’t easy. It’s 100 multiple choice questions, and while many weren’t hard, some were very hard (to me, anyway). Plus you need an 85 to pass. I definitely don’t think I could go from there to coaching someone, but I learned some new things, and you know I’ll be passing along some tips!

I was supposed to have gone back to my mom to take her to the doctor on Friday, but something happened that moved up the appointment (she’s okay, kina anyway) so my sister ended up taking her. I needed a little rest after the last few weeks!

They literally (some of them) pop up over night

Mushrooms aren’t a favorite, especially since I have to pick them so Bandit doesn’t eat them. Bandit has never really shown interest in them, but there are so many of them after the wet Summer we’ve had. I often wonder what’s in our soil that makes bright yellow mushrooms! Now we have a new kind of wrinkled mushroom I haven’t seen before, too.

GWY Fall Equinox 2021 Meditation

ICYMI: Fall is coming quickly. I have a 15 minute meditation that will relax you, get you grounded, and also have you thinking about what you need to let go of — like the trees let go of their leaves. I also have a shorter discussion on the changing of Summer into Fall, with a few tips of what you might need to change up as you move into Fall.

Fall Meditation here * Fall Vlog click here

Coming up on Tuesday & Friday: Yes, we’re done with colonoscopies! On Tuesday it’s why C is the most important letter. Friday I think it’s time for Runfessions — that’s what I’ve written, anyway!

Never Forget: 9/6 – 12 WRD

I think we all know what we’re remembering this week. Let me tell you, it was a week. There was mom stress, there was car stress, there was the run coach test stress (which I’m still working on!).

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and doing my best to try to look on the bright side.

Workouts update

  • Monday: Yoga (40 min), Dogwalk
  • Tuesday: Yoga (20 min), 3 miles easy (2.25 on the road, .75 on the Mill), PB ST (25 min), Yoga (20 min)
  • Wednesday: Yoga (20 min), 2ish TM recovery miles
  • Thursday: Yoga, (40 minutes), AM Walk
  • Friday: Yoga (40 min), AM Walk
  • Saturday: Yoga (20 min), 4 miles easy, Yoga (20 min)
  • Sunday:  Yoga, Walk with friends, hopefully more ST

Running Mileage: 9ish  (-3) <== deliberately taking it easy


PB = Killer B
TM = Treadmill
WU = warmup
CD = cooldown
SB = Stationary Bike

Running Update

Tuesday Intention: pain free
After resting my feet for 3 days (sort of, there was still plenty of walking), it was time to see what happened when I ran. I also wanted to test out the mill. I was going to do 2 miles outside, and 1 inside, but I was afraid if the mill was the same I wouldn’t get in that final mile. It seemed a shame, too, because the weather was just beautiful this morning!

The mill — still not sure. I made it through .75 mile on it, more or less, but it did get very noisy towards the end again. The foot — while definitely much better, there’s still some sensation there. Nothing that causes me to limp, I can jump on it (but I don’t) or press on it without pain. After tomorrow’s short run (fingers crossed) I’ll have another 2 days off running while I’m at my mom again.

Wednesday Intention: recover & test treadmill
Sadly so far nothing Mr. Judy has tried has really fixed the treadmill. I did one mile, which was fine. Stopped, walked around a bit to let the mill relax. Not long after I started the second mile it started to slow down.

Oddly if I lean on the control panel it keeps the right pace, but that gets old quickly (and my Garmin can no longer track anything). So probably close to 2 miles, but not quite there. I had mentally prepared myself for one or one and a half, so I wasn’t too frustrated.

Peace, contemplation, running & journaling by the water

Saturday Intention: go long-er & remember
I wasn’t about to make the same mistake two weeks in a row, plus the week was exhausting, so I ditched a long run in favor of just a long-er run. Still some sensation there, but fairly quickly goes away. Thoughts of 9/11 before, during, and after this run.

We also celebrated Rose Hashanah this week with a non traditional grazing board & the more traditional apples & honey

Favorites of the week
Despite the stress, there was plenty of good this week, too. Mom has healed well and this was her last visit to the orthopedist.

Mazel Tov!

One of my nephews got married this week. It was a not-so-live YouTube ceremony; still, I was able to set my mom up so she could watch on my Ipad while I watched on my phone.

As if the stress at my mom’s wasn’t enough, when I started to leave the car lit up like a Christmas Tree. I knew Mr. Judy had a doctor’s appointment, but luckily I was able to get ahold of him. We determined that *hopefully* the car was driveable, as I was two hours away from home, and quite frankly I was out of clean clothes and food!

I made it home just fine, but we can’t get an appointment for three weeks. I’m supposed to take my mom to the cardiologist next week.

gwy small ball

ICYMI: I’ve got not one, not two, but three short (5 minutes or less) videos to help you keep your feet happy this week (and every week). These are all techniques I use myself at least several times a week, with the exception of the foot compression (because my feet aren’t bothering me as much anymore — but I did use it for quite some time when they did bother me). I also get a little fancy with some video in video this week! Try them all, pick the exercises that work for you — and get ready to feel a whole lot better when you run.

Foot compression click here * Quick Calf Rolling click here * Feet Exercises click here

Coming up on Tuesday & Friday: I’ve got a lot more to say about colonoscopies. Once I’m done with you, you’ll be feeling a whole lot better about that first colonoscopy!

Ready to Start Running?

bstartrunningtips

I’ve got 8 Tips to get you started running — and enjoying it!

Running is often seen as a simple sport, and on the surface, it is: Put on some clothes, lace up your shoes, and just run.

Speaking of shoes, that leads me to my first tip . . .

Get fitted for shoes at a running store
Here’s a cautionary tale for you: my sister decided, no doubt after years of hearing about my running, that she would start running, too. She didn’t get running-specific shoes (or ask me for any advice). She injured herself badly and that was the end of her running.

A good running store will at the very least watch you walk to see if you pronate or supinate. If you’re lucky, they’ll have you run a bit. If you’re really lucky, they’ll video you running and do a gait analysis. Although I’ve had different opinions about my foot mechanics at the same store.

Run in those shoes before you buy them
In pre-Pandemic days, running stores allowed you to run a little bit in the shoe. I don’t know if they still do that. You can’t really tell if a shoe is right for you — especially if you’re a beginning runner — but you will at least be able to tell whether or not the shoes feel good out of the box.

I like to say that I have to run at least 6 miles in a shoe before I can tell if it’s really the right fit. As a beginning runner, you won’t be running 6 miles at a time! If there’s a problem with the shoe, the store should accept a return (like the time the sole came off my trail shoes).

In the future, once you know your foot mechanics and the type of shoe recommended for you, you can try buying your running shoes online. Some brick and mortar stores have loyalty programs — make sure to ask about that.

If running feels terrible . . .
. . . you are probably running too fast. You should be able to talk. Your runs should feel easy. Don’t worry about pace, that will come with time. Even if running feels good, you should still run easy! It takes time for your cardiovascular system — and more importantly, your body — to get used to the effort of running.

It’s okay to walk
New — and experienced runners — get very hung up about not walking while running. You are still a runner even if you walk. Especially when you start, walk breaks will help running feel easier. Even experienced runners can hold off fatigue by taking walking breaks. Jeff Galloway is a famous Olympic medaler who promotes run/walk.

What about the famous runner’s high?
It definitely exists, but many runners will tell you they don’t feel it until they stop running. Some never experience it at all. Thankfully I have, and it’s a wonderful feeling — usually one I get after a race.

bstartrunningtips2

Cotton is Rotten
Unless you enjoy chafing, I highly suggest there should be no cotton in your running gear (yes, that includes your socks). Cotton blends can be okay — often race shirts are a blend of polyester and cotton. Cotton doesn’t wick away moisture, which is part of why you are much more likely to chafe if you’re wearing cotton anything.

You Earned Your Callouses
I suggest you keep them! They are usually places on your feet that take a beating, and hard skin builds up in that area. They are there to protect that area from damage. Whatever you do, don’t try to get rid of them before a race!

2 Tips for Your First Race, No Matter the Distance
Almost every first time racer obsesses over their finish time. Don’t! Enjoy the experience. Soak in the atmosphere. Chat with some of the runners: before, during, after.

My number one racing tip, and this one applies to both seasoned and novice runners: don’t go out too fast! Just trust me on that — it pretty much never ends well.

Final Thoughts
Running is sneaky. You may start it thinking I’m only doing this to lose weight, or because my doctor told me it would be good for me, but it has a sneaky way of getting under your skin. Some people love running from that first run, and others can take months or even years to fall in run with running.

Follow some (or all) of these tips and I promise that your love affair with running will start sooner rather than later.

You might also enjoy:

5 Things I Wish I Knew When I Started Running

ABCs of Running

What if I ___________ in a Race?

5 Cs of Mental Toughness

What’s your number one tip for beginning runners?
What did you have to learn the hard way?
What do you wish you’d known when you started to run?

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

Runners_Roundup_Logo-640x640