5 new things to love on the run!

It's the month of love, right? I've been trying out some new fitness related items! Besides the SLS3 Dual Pocket Run Belt that I'm reviewing and giving away below, what else am I loving on the run? Or the bike....or the mat?

For inspiration: 
For Christmas, my sister gave me a Momentum wrist wrap with the mantra "just breathe" written on it. I'm sure she had no idea that so far this year I would need frequent reminders to do just that. I wear that bracelet every day and am grateful for the prompting. I just love it. My friend Zenaida hosted a giveaway on her blog, and I won a Momentum wrap from her! That one reads "stronger than yesterday". Sometimes I wear both. I need all the reminders I can get to stay tough! Since you can customize the mantras, you can make the wrap all your own. I had one made for my coach Becky with her favorite mantra "good vibes only". I can't believe she didn't already have one. I also ordered a wrap for one of my little patients who just finished a year and a half of chemo and radiation. Hers says "you are your own superhero". She is my superhero.

photo courtesy of Momentum designs

For fun!
One of my readers, Barbara Valentin, reached out to me about the book club. She's an author of contemporary romance novels and wanted to know if I would be interested in reading her book, False Start (affiliate link). The story is about a newspaper reporter who gets assigned to train for and run the Chicago Marathon. The catch is that she has to work with a coach, who just happens to be her ex fiance's brother. While this isn't the book genre we read for the book club, the book sounded like it would be a fun read. Valentin offered to send me a copy for my kindle, free of charge. Valentin is a great storyteller, and this light entertaining read would be enjoyable for anyone looking for something fun to read. Plus it's about running, and that's a win!

affiliate link

For the bike:

So it's no secret that I've been spending time on the bike trainer. I really enjoy this form of cross training. But how to track my speed, my cadence, and my miles when I'm not moving forward? I did my homework, and instead of buying a bike computer, I bought the Wahoo Blue SC Speed and Cadence sensor. (affiliate link) This device works via bluetooth with my iPhone. It's compatible with Android as well. I downloaded the Wahoo fitness app, but you can use it with a variety of fitness apps. Being a numbers person, it's been fun tracking my rides. I'm looking forward to the warm weather rides and road testing it.

affiliate link

But wait...how do I use my iPhone on the bike? Have no fear, there are plenty of handlebar mounts out there. Again, I did my homework and chose the Koomus Bike2Go Universal Smartphone Bike Mount Holder Cradle (affiliate link) (KB2GUSBMHC for short). I had my son install it for me, which he did in no time flat. I love it. The cradle is adjustable and holds a variety of phones. You can also adjust the tilt. There's a tether that inserts into your headphone jack in case the phone slips out of the mount. I've only used the KB2GUSBMHC on the trainer, so I'll fill you in on it's performance once I'm back on the road.

affiliate link

For the run:
Ok, now to that SLS3 Dual Pocket Run Belt. I knew that when SLS3 asked me to review it that I was already going to like it. Double Pockets? Yes, please. Waterproof? Yes, please. You know I love my SpiBelt. But even though it stretches, it doesn't hold everything I need. Plus I hate having everything all in one pocket. I'm always afraid I'm going to drop something and lose it.  The SLS3 Dual Pocket Run Belt solves that problem for me. Now I have a pocket for my phone and one for everything else. The pockets are large enough to hold my iPhone6. The waterproof material is a plus since I run outside no matter what the weather. It comes in a variety of colors. The belt is wide, adjustable, and comfortable. The only problem I had was since I like to wear the belt low around my hips, it would tend to slide up and I had to keep adjusting it. Other than that, I really can't recommend this belt enough. I'll be taking it out for a long run this weekend, so we'll see how it really performs!

you know that's not me!
photos courtesy of SLS3 and Amazon.com

What running/fitness gadgets are you loving lately? Any running related books you want to recommend?

5 new songs that will ROCK YOUR RUN!

I love to listen to music when I run. Back in the olden days, before there were iPods and iPhones and digital downloads, I rarely listened to music on the run. It simply wasn't convenient. I had a handheld Sony cassette walkman that I would run with at the gym. But when I ran outside, it was just me and nature. Sometimes it was really hard to finish a run with nothing to listen to but my ragged breathing.

Thankfully, that has all changed. Spotify has transformed my runs. Instead of having to listen to a whole album or making a mixtape, I can change songs on my playlist in the blink of an eye! And running is so much easier with tunes to push me. Music is the great motivator. I found this great article on Runners Connect, which cites the connection between running and music. If safety is a concern and you don't want to run with music, there's a benefit to listening to high tempo music before you run as well!

What kind of music do you listen to? One of the studies cited in the article above found that louder and faster music predictably made runners run faster. But according to one expert, who was interviewed for Women's Running, the effect of music on running wanes over time. This is because the brain adapts to the stimulus, the music. He recommended running 2 days with music and one without. He also recommended changing your playlist frequently.

Which is something I do on a regular basis. There are always a few songs that stay on my playlist forever and ever. Songs like Tom Petty's Running Down A Dream, which bring me memories of great runs from the past. There are a few other songs that when I hear them, put a little extra pep in my step, based on the success I had while listening to them in the past.

The research doesn't recommend one particular genre of music. Music choice is highly personal. But when I'm looking for new songs to add to my playlists, most of the recommendations I receive are pop songs or dance songs, genres which are not my favorites. When I need a push, I listen to rock or rap. It's loud, it's fast, and it's the perfect prescription for a long run.

Either that or more cowbell...

Here are 5 new rock songs that are pumping me up with great beats and motivating lyrics:

Halestorm I am the Fire



"I am the fire, I am burning brighter, roaring like a storm, and I am the one I am waiting for, screaming like a siren, alive and burning brighter..."

Coldplay Adventure of a Lifetime
(author's note: I hadn't seen the video until I wrote this post. I wasn't expecting the dancing apes...now I have to get that image out of my head...)



"Turn your magic on, um she'd say, everything you want's a dream away and we are legends every day..."

Cage the Elephant Mess Around



"...she'll show you what she's made of, yeah she's comin' for ya, she's gonna try to break you, yeah she's comin' for ya, no she don't mess around..."

Tame Impala Let it Happen


"It's all around me, all this noise, but not really as loud as the voice saying let it happen, let it happen (its gonna feel so good)..."

X Ambassadors Superpower



"...today I'm gonna superpower, it's a bird, it's a plane, Clark Kent, Bruce Wayne, I got that, I got that, I got that superpower..." 

Are you on Spotify? I'd love to follow you! You can connect with me here.

What's your favorite genre to run to? What songs are you loving lately? Got any recommendations?

I'm linking up with the DC Trifecta for Friday Five aka Courtney, Mar, and Cynthia! It's free Friday and I was thrilled to share my music faves. Check out what everyone else is fiving!

Trust and the coach

For the past week, I have been harboring a little secret. Today I shared it with Becky. After I told her, she shrugged her shoulders, which I took to mean it was ok. In Becky, I trust. Coach Extraordinaire. Super Woman. Wise Sage.

I knew my coach was a superhero, but it was confirmed today!
photo by Buckshot Images

I've been off the road for almost a week now, letting my foot rest so the devil in my plantar fascia can chill out. I've been pedalling away on my bike trainer, posting yoga poses for the Sweatpink #flexandflow challenge, and lifting all the weights with Becky. I can clean and I can squat. I've been wearing my deadlift shoes. I've been diligently stretching and rolling my foot.

By the way, Becky confirmed what I already suspected: yes, cycling does aggravate the plantar fascia. Certainly not as much as running, but yes, there is some aggravating going on. Damn it.

The one thing I'm not doing this week is running. And to tell you the truth, I'm not missing running right now. At all.

There it is. And it isn't even Runfessions...

It's no wonder I'm having night sweats...

I haven't told anyone this until today. I feel a little funny saying it here. After all, I'm a runner. I do all things running. I write about it. I talk about it. I love it.

But let's stop and think about it. To meet my mileage goal at the end of the year, I did run a lot more running than when I would normally be winding down. Becky told me today that I ran way more last year than she would have liked. She said she understood my need to meet the goal. But it was a lot of miles.

While I'm on this little break, I'm kind of enjoying pedalling in the comfort of my family room. I'm having fun picking out cycling videos on YouTube. So far I've ridden in Italy, France, and Australia. It's not all fun and games and pretty scenery, though. When I climb off the bike, I'm sweating profusely. And it wasn't because of that guy in the France video who was wearing white bike shorts. White shorts and endurance sports should never happen. Just sayin'. No, I know I'm working hard because I've been wearing my heart rate monitor, and I've been riding in my target HR zone--between 140-160 BPM.

And because my foot is still bothering me, I'll take one more week before I head back out to the road. No one even had to twist my arm. It's supposed to be brutally cold this weekend anyways. Icy. Snowy. Cold. Brrr.

What? The cold never bothered me before. Am I getting soft?

Nah. Just a little burned out. Wrecked. 

No worry, I'll be out there soon enough. I've got a spring marathon to train for! Oh, that. Today, I asked Becky about a training plan. Her response?

"This isn't like your last one. You're supposed to just enjoy this one!" 

Wait...no training plan? Yes, Becky's right, Big Sur is all about the experience, but it is still 26.2 freaking miles! With a few hills. 2000 feet of them. Says the flatlander. 

Becky is hoping that a lot of the weight training I'm doing will prepare me for the hills. After this strength cycle is complete, there's going to be more plyometrics and HIIT again. But mentally, I do need to do some hill training. Some speed work too. And some long runs. I'm going to piecework some kind of plan together. Experience will pay off here. I wouldn't recommend this approach if you haven't run a marathon before.

While I have 100% trust in my coach, I plan on working on that training plan this weekend. 

Today while I was at CrossFit, a woman from Becky's class introduced herself to me. She told me she reads my blog. She also told me she loves my pictures. Living in the area, she says can usually figure out where I take them, but she told me that they always look like some exotic locale. Well, how fun was hearing that? I always try to find beauty even in an area that isn't known for its ambiance. It's there. It all depends on your perspective.

Let's see if she can figure out where I took this one for SweatPink's #flexandflow challenge. Taking this picture was a mini-adventure. I was on my way home from yoga class and found the perfect spot for the pose of the day. As I was setting up to take this picture, I noticed a small dog running through the park. I watched him run, I realized it wasn't a small dog at all. It was a coyote! Luckily, he wasn't interested in me--they never are, I'm all gristle--and kept on going. Crisis averted. I set the timer on my phone and started to back up, getting myself in position to take the picture. I didn't realize I was standing on the edge of a hill, which was coated with an icy crust. My tree started to slide down the hill and I couldn't stop! I fell forward, put my hands down on the crusty surface, and clawed my way to the top of the slope. Just like a mountain climber, right? I looked around to make sure no one saw me, resumed the pose, and snapped the picture.

Completly unintentional.

Namaste.

Do you ever get burnt out on running or any other activity? What do you do to get your head back in the game? Any funny selfie stories?

Today I'm linking up this post with the DC Trifecta: Courtney, Cynthia, and Mar!

2016: Goals, Resolutions, and Intentions #AMRresolutions

Happy New Year everyone!

I've written a few posts recapping my year on the road and reviewing my goals from 2015. Now it's time to talk about my goals for 2016!

Dimity and Sarah from Another Mother Runner are once again hosting their annual declaration of running resolutions. Actually, they call them intentions. Being the goal oriented person that I am, I'm still all about making my resolutions, goals, intentions, or whatever you call them to be measurable and attainable. So here we go....

You may have already read my post a few weeks ago where I've declared 2016 to be my Year of the Destination Races! I shared some of my plans and ideas about how I'd like this to go down. How fun is this going to be? I'm not sure how my husband feels about this, but I'm both excited and nervous about what's to come. Dimity and Sarah say they want this to be about pushing out of our comfort zones. In that post, I wrote about that too.

Ok, then, I'm in.

If you look at the races I have picked already and the ones that I'm considering, there is one common theme here...these races are all about the experience. These are destination races, they are run on beautiful courses, and for me, are not about time goals. Or as I like to say, "it's about finish lines, not finish times!"

Yep, this year I'm going to try to tamp down my competitive urges and enjoy the ride.

Do you realize how hard this will be for me? I love to race and I love to run fast. I'm deliberately taking this year to try to slow down and breathe. I go at 150 mph from the moment I get up in the morning until I lay down to go to sleep. I thought you were supposed to mellow with age, but that hasn't happened to me yet. Can I make it happen? We'll see.

That's not to say I won't try to challenge myself at all this year. I mean come on, it's me we're talking about! I do love me some speed...

On with the goals...

My main goal for 2016 is to slow down and enjoy the ride.

What else do I want to accomplish in 2016?

Stay injury free. Can I have a repeat goal from 2015? Let's make it an ongoing goal. I'm going to continue to be smart about my training with low, meaningful mileage and lots of cross-training. That means for my spring marathon, speedwork on the treadmill and heat training...on the treadmill. For this race, I'll need to do some hill training too. I'll continue to work with Becky on strength training and whatever else she throws my way. It's been a formula for success. I'll also do yoga at least twice a week, once in the studio and the rest at home. I'm going to try to get on the bike at least once/week, weather permitting.

Be more mindful. As I said above, I go full speed every day, and I get overwhelmed pretty easily. There's too much multitasking in my life. Yesterday on my run, I turned around at the halfway point and headed back home. As I stepped gingerly over an icy patch on the path, I realized that I didn't even remember crossing it the first time. My bright yellow running shoes have a big brown mud spot on them now and I have no idea where the heck it came from! I have to work harder at staying in the present moment. This means slowing down and breathing. My family, friends, and co-workers would probably appreciate that too. This also means not attending to every message and text as soon as it comes in. Pranayama (breathing exercises) and mindful meditation. More yoga. Less media.

Meet up with blogging/running friends in real life! One of the best things that's come out of this blog is getting to meet all the fantastic people who I've gotten to know through blogging. If any of you reading this are going to be at a race that I'm planning on running please reach out to me. I love meeting my virtual friends!

Continue to grow the blog. I focused a lot of my energy on Facebook and Instagram this year, and was really rewarded with followers! So now it's time to learn more about Pinterest, which is a huge source of followers for a lot of bloggers. I still don't quite get how Pinterest works, and so I'm going to do some homework to figure out how it fits in with the blogging scheme. I've mostly been using it to store memes and recipes. My Pinterest boards make me look like a hoarder. Time to get organized.

No matter what I do this year, I'm still all about putting out quality content. I won't write just to make a sponsor happy. The blog will always be all me, all the time.

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Finally, I wanted to make a comment about setting an intention. Most often at the beginning of yoga class the instructor asks students to set an intention, either for the class, for the day, or in general. Setting an intention isn't goal setting. An intention is more of a guiding principle for how you want to live or guide your life. The intention doesn't stop when you get off the mat. You should carry your intention with you throughout the day. Intentions are heart driven. Intentions can be broad--you might want to be a better person. Or maybe you want to become more kindhearted. By consciously setting an intention, you can actually turn your thoughts around. Kind of like using a mantra during a race.

For me, I've decided that I want to live more joyfully. At times, I find myself getting bogged down in negativity and I don't like the way that makes me feel. This will be a tough challenge, but it is something that I really want to change.

Yes, this is my oldest son at age 2!

If you need help with intention setting, here's a great article to get you started.

Have you set your goals for 2016? Do you ever set an intention? What is the one thing you want to accomplish in 2016?

I'm linking up with the DC Trifecta aka Courtney, Mar, and Cynthia for Friday Five! I'm sure there will a few resolutions, goals, and intentions over there...

And with Jill Conyers for her brand new Fitness, Health, and Happiness link up!

Tuesdays on the Run aka Marcia, Erika, and Patti are also hosting a link up for 2016 goals! Let's do this!

Runfessions for April

It's already that time of the month! Yep, time for Marcia's monthly Runfessions. Feels like I just did one of these, but that was so 5 weeks ago. I have much to confess...it was hard to narrow it down to just 5. But since I want to link up with the Friday 5, even though this isn't their topic for the week, I tried my best. Somehow I had my own theme going with this one. Don't ask. The mind does some strange things when freed from all this guilt weighing it down...

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King of the asanas: Last week, this yogi did something I never do. I'm usually all about being on your own journey, namaste, and MYOB. But a video posted by a page admin of himself going into headstand with the comment that he's adding yoga into his training regimen struck a nerve. I posted a nice (I thought) comment something along the lines of : dude, you don't start mountain climbing by scaling Mt Everest! And getting up into a headstand isn't yoga. IMHO, his post was irresponsible at worst and misinformed at best. I tried to make it nice, but clearly, he didn't appreciate my advice. He deleted my comment. And I deleted him. Out of sight, out of mind. What's wrong with downward facing dog anyways? Really, it offers so many more benefits for the runner than headstand. But what do I know?

From Saving Sarah Marshall. Pardon the swear...

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King of the road: I've started running with my hands loose and middle finger at the ready. Between cars who run me off the road and other runners who don't return my greeting--you can't even nod?, and walkers who hog the path, it's nice to have this passive-aggressive weapon handy. Letting my business finger fly. Discreetly. Makes me feel better. Really, only I know that I'm doing it. Not like this woman.

I hope she feels better...

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King of the castle:  I'm really not cut out for this parenting teenagers thing. As I write this, my son is standing in the kitchen, waiting for me to get up so he can sit down and eat. God forbid that he'd have to sit next to me. Yesterday I asked him what time he was starting work, and he gave me some smartass answer. He may have failed Spanish, but he has become quite fluent in assholian. I've had just about all I can take. I get to go to work after this, and I'm trying not to cry. Will not cry. Maybe I need to use my passive-aggressive technique with him (see above). I did throw his breakfast in the garbage, so there's that.

Pretty much sure my son feels this way.

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King of hearts: I'm secretly crushing on a guy who works at one of the grocery stores that I frequent. It's been a few years, and my feelings haven't faded. He's cute and oh so personable. Every time I talk with him, he makes me feel like I'm 20 years old again. When he waits on another customer, I get a little jealous. I think he might be 29. I'm married. I could be his mother. It would never work. Oh well. I might be old but I'm not dead...And I'm not going to tell you where or what store because he's mine. Hands off.

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King of pain: I've maybe mentioned that I love to sing while I run...but maybe I haven't talked about it in detail. I don't want you to think I'm weird or anything...I don't always sing...but when I do, I'm having a pretty awesome run. I get odd looks from passersby...especially those that can hear me. You know instead of thinking I'm nuts, why don't they ask themselves why they're not out running? Because running is fun. If I'm singing, you can chalk it up to me feeling really good.

Don't believe me, just watch! And try not sing, or at least dance to this one...

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Do you sing while you run? Dance? Have any secret gestures you throw out there? Any crushes? Come on, you know you've got some things to share...

Here's the link to Marcia's Runfessions. If you haven't checked out her blog before, I suggest you head on over! Marcia's one of the first bloggers I followed.

And the link to the DC trifecta, Courtney, Mar, and Cynthia. Today's theme is top blogs I follow. I couldn't narrow it down to just 5, so I'm glad I've got my own thing happening...but head over and see what people are saying. Maybe we'll all find a few new blogs that we didn't know about!

Runfessions for March

Marcia is hosting Runfessions a week early. Does this mean we have a Get Out of Jail Free card for spring break? I get to leave for Florida with a clean conscience. And that's a good thing.

I was worried that I wouldn't have anything to come up with for this month's edition, but of course, I have plenty....I live on the edge. Thank goodness she hosts this link up or else I'd have to go see the priest. Welcome to the Classic Rock version of Runfessions--see if you can guess the song and the artist. Tell me you aren't singing along. And give me a penance--for my wrongs or for putting these songs in your head. It's ok.

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Is this the real life? Or is this just fantasy? 

Oh my gosh, I was so excited after Saturday's half marathon! I'm getting a little obnoxious about it, aren't I? That's because it's done and now it's back to reality, and everyone expects me to act normal, like nothing huge happened to me. I know it's selfish and unrealistic, but is it wrong to want everyone to be as excited as me? Or at least, can't I just ride the wave of happiness a little while longer? Does this happen to you after you've accomplished something big? After I ran the Chicago marathon and had that amazing race, I had to go back to work the next morning. Everyone at work was so excited and I was flying high, telling my race story. Then BOOM! I walked into my first patients' room--3 sick kids with colds, and the mom put me back in my place. "I heard you talking about your marathon out there, and I'm sure you're really excited but you know what, I'm here because my kids are sick and you need to do something about it." She put that pin right in my big ole' balloon. Popped that thing. Coming back to reality isn't always easy.

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It's my party and I'll cry if I want to...

Ok, I have to admit to a hint of regret. Even though I had a great race, and even though I know I wouldn't have had this race in the heat and humidity of Florida, I still felt a tug and a twinge when I saw pictures of the Sarasota half marathon and the medal. That beautiful big dolphin medal. I don't normally run a race for the bling but Sarasota was a dream race for me, one I've wanted to run for the last 3 years. My husband, who I think feels really badly for me, already told me to submit my deferral so that I can go next year. He said I'm going, no matter what. So that's something. Actually, that's huge and somewhat shocking, coming from him. He's always been a little ambivalent about my running. I'm still a little sad though. But at least I have next year...

Ok, sure!

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Why don't you all just f-fade away...

I still want to run away. Is it wrong to admit that I've had it up to here with my son? Yes, my son, who, after returning to school last week, promptly got sick and stayed home 2 days. Ok, that's fine, can't be helped. But then Monday, he announced that he wasn't going to school because they were taking the PARC test. "It's not required and I'm not going", was his response. Ever the enabler, I called him off because I don't want him to have an unexcused absence after missing so much school already. Meanwhile, the heavy metal was blaring from his room all day, every day. Who listens to heavy metal when they're sick? My son, apparently. Hey, mister, it's my day off. I made him turn it off. I'm so mean. When I signed up for this parenting thing, no one told me about teenagers...I mean I was a teenager once, but who knew I'd get it back like this? Tree, meet apple...

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No, no, no, no, no, no, no, no, no....

I'm in the midst of a two week vacation from work. I was supposed to be in Florida for two weeks, but obviously had to change those plans. By the way, we are still going to Florida for a week with the whole family. But work knew about my change in plans and that I was going to be home this week, and they were hoping I'd give them some hours, since they're short staffed--spring break and all. I said no. I really needed this time away, after pushing through all my personal stress the last couple of weeks. And when do you ever get 2 weeks off work?

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Just call me Lucifer, 'cause I'm in need of some restraint...

I photobombed someone's pictures at the race on Saturday. Sara and I were just standing there by the heater before the race, trying to stay warm. A group of women in plaid kilts, standing behind us, were posing for pictures. I got behind them and smiled. The guy taking the picture totally knew I was there and was trying not to laugh. He took a couple of shots. Sara couldn't believe it. Sometimes that devil on my shoulder tells me what to do and I listen. Even though its wrong. Just because I can. Sigh.

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Got anything to confess? Come on, you know you do. You'll feel better, I promise! And be sure to head over to Marcia's Healthy Slice to see what everyone else is confessing. You know, misery loves company!

And since I have 5 things, I'm going to link up with the DC Trifecta aka EatPrayRun, You Signed up for What?, and Mar on the Run for their Friday Five!

The perfect fit

Sorry about the swear...

Sorry if you thought this post was about shoes.

Over the past year, I've gotten a lot of questions about my training plan for my last marathon and also about my coach. I write a lot about my coach, Becky, who I work with once weekly and who trained me to run a 1h 10min PR at my last marathon. How did I end up with a CrossFit coach instead of a running coach? How does a runner find the right coach?

A couple of years ago, frustrated with slowing mile splits and nagging injuries, I decided to look into hiring a running coach. This seemed so self-indulgent to me--after all, only celebrities and elite runners have coaches, right? First world problems....But I wasn't ready to accept my slowing down as an inevitable part of the aging process. I figured that it would be worth it to see what a coach might have to offer. After ruminating out loud about this one day at my yoga class, a fellow student mentioned that a new coaching business opened around the corner from the studio.

How great! It was meant to be, right? Impulsively, because that's how I roll, I headed over there right after yoga class. The storefront was closed, but I knocked on the door, and the coach let me in. I told her what I was thinking about and she gave me her spiel. She was a former collegiate athlete, she told me. Talked about what she would do for me. I'd have to stop running. There would be "lots of drills". She'd rework my running form. She talked a lot. I couldn't get a word in. Wasn't this all about me? How does she know what I want and what I need if she's doing all of the talking? Doubt began to form in my mind, but I signed up for an evaluation the following week.

I left, feeling unsettled about my conversation with her. The evaluation was really expensive. And her philosophy, to have me stop running while she reworked my form? Do I really need to change my form? I've resisted all the fads: Chi Running, Barefoot Running, Changing from heel striking to forefoot striking, Running in costumes--ok, that last one doesn't have anything to do with form. I'm in my 50s, and the idea of reworking my running form just didn't feel right to me. I've been sidelined for injury and illness a few times in my 20+ years of running, and coming back is always hard. When I first was put in orthotics, it took my 8 weeks to get used to them. I didn't want to stop running. I didn't want to do anything drastic. I was looking for a way to run healthy.

You know how they say go with your gut? Well, mine was working overtime. Red flags were everywhere. I couldn't ignore this uneasy feeling I was having, so I called my friend Karen, who, with her husband, owns the local CrossFit box, to discuss this with her. Karen agreed with me that she didn't like what she was hearing. She talked to me about Becky, who along with being a CrossFit coach, is also a Corrective Exercise Specialist. Karen suggested that I meet with Becky, free of charge, for an evaluation. We also talked a lot about her husband Jim, who is former Ironman and marathoner, and who has been doing CF endurance workouts with a great deal of success. While I wasn't sure that working with a non-runner was the way to go, my gut liked what it was hearing, and so I cancelled my appointment with the running coach and met with Becky.

What a relief! To be done with my sweaty run? Or to have dodged a bullet in the form of an overzealous running coach?

At that first session, there was no running, no gait evaluation. Instead, Becky had me do some squats and lunges, while she photographed me. When we met again, a few days later, she talked about what I needed to work on. My hips, particularly my left hip, were weak. She wanted me to bag my orthotics, which I was still using at the time (they're gone now). Her other big concern? My posterior chain aka my glutes, which were not firing. I know what you're thinking. But that isn't the kind of firing she was talking about. I thought all this sounded reasonable. I figured I'd give it a go and see what happens. We began to work together, doing basic rehabilitation exercises weekly, with homework.

Becky told me that she was not a runner and didn't know much about running. She also told me that my running would be my own. I liked that. Meanwhile, as I worked with her over time, I noticed a gradual, positive change in my running. I started having fewer aches and pains. My stride became more efficient (economy!) and my mile splits started becoming faster. Feeling encouraged, I did everything she asked me to do. Eventually, we moved on from the rehab to more CrossFit type exercises. She had me start lifting weights, doing intervals, and some plyometrics. We worked on core strengthening, which has always been my nemesis.

No longer my nemesis! :)

If you have been following me, then you know the ultimate reward was my marathon last fall. When I won the free entry to the Chicago marathon, Becky developed a training plan for me. My faith in her ability to bring me to the finish line was 100%. And for the training, I gave control of my running to her. I followed that training plan to the letter, with the exception of substituting one run for a bike ride when some mama drama at home threatened to derail my mental toughness training.  Oh, and we worked on that too...

Becky and me, pre marathon!

Not everyone can find a coach that is a perfect fit. But you don't have to pick a coach just because they're a coach. In the spirit of the Friday Five linkup, here are five things to think about when you are shopping for a coach:

Nothing like someone by your side to push you on!

1. Virtual vs live? On my FB feed are quite a few folks who are advertising themselves as coaches, developing training plans for runners. I don't think there's anything wrong with that except that there is nothing like meeting with that person and getting feedback. Not everyone has access to a gym and if you do use a virtual coach, make sure that they really know what you're looking for. And with Skype and FaceTime, there's no excuse for not having live interaction!

2. One size fits all is not the way to go. Make sure that your training plan is personalized to your abilities and needs--my biggest mistake with my first marathon was using a training plan that was one size fits all (I followed one of Hal Higdon's plans). If you find a coach, you want a coach who interviews you, gets to know you, and develops a customized plan based on your needs. In addition, your coach should be willing to modify the plan based on progress or lack thereof. Nothing should be set in stone.

3. Does the coach incorporate cross training into the mix?  I'm a huge believer in not living on miles alone. As a matter of fact, if all you do is run, you may stop seeing progress and even become injured. Unless you are an elite runner or a genetic mutant,  a lot of high mileage is going to break you down. I'm not saying you have to do CrossFit. Time in the gym, weights, intervals, cross training activities, and yoga are all important components to making you a stronger runner. And there's plenty of evidence to support this.

4. Your coach does not have to be a runner.  I know this seems counterintuitive. Having running experience certainly is a plus. But no matter what their background, make sure your coach has training, experience, and certification to back them up. They should have background in training athletes, physiology, nutrition, sports psychology, and biomechanics. Ask for references. Anyone can advertise themselves as a coach. The woman I first met with, the running coach, only had experience as a collegiate runner--no certifications, no formal training. Yet, she's got a booming coaching business. Heck, I could be a coach too!

5. If it doesn't feel right, move on--I'm a huge believer in going with your gut. If you don't like what the coach is having you do, tell them or find another coach. Don't waste time and money working with someone who isn't a good fit. It may take a few tries to find the right coach.

So where do you find a coach? I already talked about virtual coaches, and RRCA and USATF has a listing of all their certified coaches on their website. Some local high school cross country coaches will coach runners on the side. Check with a local running store for names of coaches. Running clubs are also another good resource. Talk to running friends. If you want to go an alternative route, like I did, check with the local gym or CrossFit box.

I have to say that working with Becky is the best thing I have ever done, fitness-wise. I have never refused to do anything she has asked me to do, although I came close last week when she had me carry that 50# sack on my back while doing lunges. She is tough but listens to me. We make a good team. She doesn't shower me with praise but when she tells me good job, I know she means it. I know how lucky I am.

While I at first balked at paying for a weekly coaching session, the returns in the form of strong running and self confidence have been amazing. I used justify this because I don't belong to a gym, so I don't pay monthly fees for that. I don't drink Starbucks and I pack my lunch for work. Now I figure that this is a priority for me and something I'm willing to pay for. You have to decide what's important to you. At age 52, becoming a stronger runner is a choice I made. No regrets.

Do you have a coach? Virtual or live? Runner or non-runner? Share your experience!

I'm linking this post up with the DC Trifecta: EatPrayRunDC, Mar on the Run, and You Signed Up for What? for their Friday Five link up! Be sure to head on over to their blogs and see what everyone else has to say!

I'm also linking up with Jill Conyers for Fitness Friday! It's always fun to check out the blogs on this link up too!

L-O-V-E

This week's Friday Five link-up, hosted by the DC Trifecta, is all about love...and in this past week, I've really learned how much love I have in my life. I could go on and on about how grateful I am for all the people in my life. Everyone that I know has helped me navigate a very difficult time.

But because this is a running blog, I decided to write about some of fitness-related things I am loving lately. And because I really want to stay positive!

1. I am absolutely loving the Sweatpink #TaketheLeap and #bringingbackyoga challenges. It's no secret how much I love yoga. I have been doing yoga for 17 years--since my oldest son was born. But now I get to share that love with all my Facebook and Instagram friends. It's been fun doing the daily poses and even more fun photographing them. I've never seen myself doing yoga, and while some of the poses look pretty good, others make me cringe! Here's me in Hanumanasana aka front splits, a pose which I haven't posted yet, but wanted you to see just how tight those hamstrings really are: 

Rock on Hanuman!

Anyways this challenge has been fun and has put a smile on my face every day, even lately, when I haven't had a lot to smile about. Although I won't lie, deciphering some of the poses has been tricky. IMHO, the sequence of poses is a little odd.

2. Can I also say how much I love the longer days? The sun is peeking out when I wake up at 6 am, and it's setting slowly when I leave work after 5. And even though we have a lot of snow on the ground, it's disappearing thanks to the warmth of the February sun. Although, as I write this, it's 11 degrees out. Mother Nature still likes to mess with us, doesn't she? We get a few teaser days here and there, and it's those days when I take it outside that I really get to fly. And I do love to run fast!

3. After much discussion with my husband, I made the very difficult decision to pull out of the Sarasota Half Marathon. Going to Florida to run, while we are dealing with my son's issues is probably not the best idea. Today, I sent an email to the race director explaining my situation and asking if there was the opportunity to defer the race or run virtually. I received THE NICEST response I could ever imagine. Can I say how much I love this race director? They will allow me to defer if I want, and offered to mail me my race packet. And this quote: "Everything in life is a marathon and not a sprint." I won't lie and say that I'm happy about this, but the kindness of the race director sure softened the blow of having to DNS. I will definitely try to run this one in the future. As my friend Marcia says, "unfinished business". 

4. And I love that I found another race to run that weekend here at home. Since I have been training and am prepared to race, I was unhappy with the idea of a DNS. The Get Lucky half marathon is on March 14 and it is not sold out. They also have the option of mailing my race packet. Can you say win? Even better, I love that my friends Karen and Sara will be there. I call that a huge win. Making lemonade out of lemons. The glass is half full. Ok, so the race in is Chicago, and it will probably be about 45 degrees. But there's green beer at the finish line. Get lucky? I think I did. In some small way.

Well..there's that. But only if they fold too...

5. Finally and totally superficial, I went to Marshalls today to soothe myself with some retail therapy. I love Marshalls and TJMaxx for my running gear and I was rewarded with another really cute Mondetta fleece lined top and a super cute RBX tank. Both bargains. I'm modeling the tank in the yoga picture above. The price? $9.99. And that is definitely something to love!

Happy Valentines Day to all my virtual friends near and far!  

I'm also linking with Jill Conyers for Fitness Friday!