Category Archives: Running

Training Like a Pro for CUCB 2014

March 14, 2014Running, TrainingCredit Union Cherry Blossom Run, CUCB, Goals, motivation, Races, TrainingMolly

We asked pro runner Tyler McCandless to share his experience running CUCB 2013 and some words of wisdom in the last few weeks before race day. Here’s his reply:

Last year I came to Washington, DC for my first Credit Union Cherry Blossom 10 Mile Run feeling ready and excited to compete. I was one of the elite athletes in the race and had set a goal of finishing in the top 10.

How does a professional athlete prepare for a 10 mile race? In the 13 weeks leading up to the race I ran 1,250 miles, which is an average of 90 miles a week. The training is accomplished via two weeks cycles that have five workouts (two workouts one week, three workouts the next week) with a medium long run on Wednesdays and a long run on Sunday. All workout days also have an afternoon run of 30-40 minutes and Mondays I add in a second run where I do 15 minutes alternating 15 seconds fast and 15 seconds easy. That’s a lot of quality and quantity in each week! Here is a snapshot of my training in March leading up to CUCB 2013:

TylerTrain — Tyler’s March training for CUCB 2013

On these runs I was constantly visualizing the race. I watched videos that I found online so that I could have more realistic images of the course in my mind. I searched past results to see who ran what times and finished in what place. I established clear goals: top 10 overall, and top American. When I came across the finish line in 8^th place and 1^st American, all of the training in 2013 and the month of March was well worth it!

Tyler on the awards stage, after a very successful 2013 CUCB!

What can you do in the last 3 weeks before race day? Now is the time to set clear goals, visualize your 2014 CUCB, enjoy the process, and build positive momentum carrying you to the race. Remember the feeling of accomplishment upon achieving your goals when you’re out at dark-o-thirty in the morning running before work or school!

Best wishes making your 2014 Cherry Blossom goals come true! This year Cherry Blossom serves as USA 10 Mile Championships. A top 5 finish would be rewarding and that’s what I will be dreaming of when I’m running tomorrow morning!

-Tyler

Tyler McCandless is a runner and PhD student in meteorologist living and training in Boulder, CO. Tyler is sponsored by Newton Running Elite (team updates and results can be found at facebook.com/NewtonRunningElite). Follow him as he trains for his next big race, as well as the 2014 CUCB, on twitter at @TrackTy

Why I Love Running

March 9, 2014Running, TrainingCherry Blossom, CUCUB, motivation, RunningJenny

This makes me laugh every time I see it:

It’s so true! We finally had a break in the weather here in Central PA last week, and I went out for my first training run of the season. I took a hiatus from running after my half marathon in September, so I knew not to expect it to be my best performance.

I hope I’m not alone when I say that during almost every single run there comes a point when I think to myself, “Why in the world am I doing this.” But just as it never fails that that thought enters my head, it also never fails that I feel completely AWESOME after I’m done.

My first love is and probably always will be lifting weights, but there are a few things I truly do love about running (even if I don’t always think of them while running):

The Power of Using Your Entire Body – There are times while I run that I mentally “sit back”, and notice the sheer power that comes with setting your entire body in motion. It gives me a chance to fully appreciate the mechanics that go in to what is normally described as merely putting one foot in front of the other.

Sweating – It sounds weird, I know. But I’m normally not a “sweater”. When lifting I may break a slight one, but it’s only when running that I break out in to a full on sweat. And perhaps it’s mental, but I feel like it cleanses my pores AND my spirit.

“The Glow” – Tying nicely in to the above, lets talk about the glow that comes after a good run. This one may be directed more towards the ladies. I don’t know about you, but I love how my face looks perfectly sunkissed/flush for a few hours after a good run. It’s nature’s perfect blush.

The Scenery – Running outdoors is so addicting. One of my personal favorites it trail running. I love having to bob and weave my way through the woods. And with the Credit Union Cherry Blossom 10 Mile Run in particular – how can we NOT fall in love with the beautiful scenery that comes with running in our nation’s capital! The cherry blossoms, the monuments, the bridges, etc.

and last but certainly not least………..

Carb loading – is there really anything more that needs to be said? 🙂

See you out there!

Jenny

Jenny is a 30-something working mom, wife, avid weight lifter, and four time half-marathoner who blogs at www.thewellnessjourneyblog.com.

How I’m Training For The Cherry Blossom Ten Mile Run

March 6, 2014Running, Social Runner, TrainingStrength Training, Stretching, YogaCourtenay

I know the official training programs for the Cherry Blossom Ten Mile Run started in February, but that seemed too early for me to start training for a race that isn’t until April. Not to mention that training in the D.C. area in February this year meant braving icy or snowy trails or slogging it out on the treadmill. But, now it’s March, and the longer daylight hours–if not warmer weather–are reminding me that race day will be here soon.

I have a history of running injuries–plantar fascitis, ITB syndrome, piriformis syndrome–so I approach training for a race cautiously. No PR (personal record) is worth risking a DNS (did not start) due to injury.

I have found that running three days a week, doing strength training 3 days a week, and resting or doing a gentle yoga/stretching program on the other day works well for me.

This is what my typical training schedule looks likes:

Monday: 20-30 minutes elliptical, 30-40 minutes full body strength training
Tuesday: 45-60 minutes of running, usually a speed or hill workout (on alternating weeks)
Wednesday: 20-30 minutes elliptical, 30-40 minutes full body strength training
Thursday: 4-5 mile run
Friday: 20-30 minutes elliptical, 20-30 minutes upper body/back strength training
Saturday: long run (8-12 miles)
Sunday: gentle yoga or stretching program

For my strength training routines, I am focusing on exercises that are suggested for runners, like dead lifts, calf raises, squats, lunges, clamshells, planks, etc. On Friday I focus on upper body strength moves to give my legs a rest before my Saturday long run.

You can read more about my running and training on my blog, Running With Perseverance, or follow me on Twitter or Instagram.

Have you started following a training plan?

Have you set a goal for race day?

Weather Permitting…

March 3, 2014Running, TrainingCredit Union Cherry Blossom Run, Running, Training, weatherFrancine

What do you do when there is snow and ice on the ground and you want to run? What if you do not have access to a treadmill? Well, that is what I am going through right now. What’s a girl to do? Crosstrain!

I have weights, bands, a box for jumps, jump rope, a muscle rope and more. Although the weather has kept me from running, it will not keep me from exercising. I have goals and I am making progress towards them. Old Man Winter is not going to hang around forever and I have races to run. Building strength will help me run faster and I have PR’s (Personal Records) that I want to surpass.

I have learned a lot this winter and the main thing is…Winter will not break me!

How do you keep training when winter tries to slow you down?

~Fran, @Flash_Fran

Francine has a love of family, fitness, fashion and fun. She is on a journey to become a better runner, eat healthier, get fit as a family and show off her fashion sense all while having fun. She is the mother of 2 boys, works full-time and is a recent grad. She believes that Hard Work = Results and staying Positive gets you there.

Your First 10 Miler

February 20, 2014Running, Trainingfitness, Goals, Races, Running, Training

Training season is in full swing and we couldn’t be more excited! For many of you, this will be your first time running 10 miles. If you fall into this category, I commend you for taking on such a goal. For those of you taking on the CUCB 10 Miler again, welcome back! We’re glad to have you.

As race day approaches, it’s good to start thinking about race day logistics. Below are some tips to ensure you have a great race!

What to wear
Race day is not the day to try out that new pair of shoes or running top. Always stick with what you know works. Training runs are a great opportunity to test out your race day outfit. It’s better to find out on a training run that that particular pair of socks or running top is rubbing you the wrong way. Showing up on race day wearing the gear you know works will help reduce some of your pre-race jitters.

What to eat/drink on the run
Much like your running gear, it is important to stick with what you know works for you on race day. Some of you may have already started to experiment with eating/drinking on the run. If you have not, now is a good time to test some things out. Most runners turn to electrolyte drinks and energy gels to replace what has been lost through sweat. Use your training runs to test out these products to find out what the best combination is for you.

Race day
This one is easy, finish. You’re going to run a personal best no matter what time you finish in, so don’t stress about time. Enjoy the sights and take pictures if you’re carrying a camera! The Credit Union Cherry Blossom course is beautiful and fingers crossed that the blossoms will be in full bloom!

Last and most important tip, HAVE FUN!!!!

Running Around Obstacles

February 4, 2014Running, TrainingCredit Union Cherry Blossom Run, family, Running, TrainingElizabeth Pagel-Hogan

Runners are used to obstacles. Lately, many of us have been running in freezing (or below freezing) weather. We climb hills, dodge mud puddles, keep an eye out for traffic and use whatever means necessary to avoid getting sick.

Some of us have cute obstacles, like little children. When my boys were little, they often came along on my runs in a jog stroller. But it’s been so cold up here in Pittsburgh, running moms can’t safely take their children out for a run. So this week I helped a fellow Pittsburgh running mom who is training for her first Credit Union Cherry Blossom Ten Mile Run by watching her young baby while she got in her first virtual training run.

Some of us have not-so-cute obstacles. Ali, the runner we mentioned in our first blog post “Lucky to be Runners,” has already overcome some big injuries. This week she hit some really bad luck and fractured her foot. She has two very small fractures and no bones displaced. She has to wait two weeks to see how things heal. There’s not much I can do to help her with this obstacle except sympathize and suggest my least-favorite upper body and core exercises.

Several years ago, I had almost given up on running completely because of a physical obstacle. But something inside wouldn’t let it go. And the 2011 Credit Union Cherry Blossom Ten Mile Run was my ten-mile victory lap.

You know what I mean, don’t you? As a runner, you’ve overcome some big obstacles of your own. Kids, work, injuries, weather…you’ve been there and done that. So pay it forward! Share your biggest obstacle and how you tackled it and turned it into something that made you tougher.

-Elizabeth, @epagelhogan

Elizabeth is a writing mom on the run and logs her miles in Pittsburgh, PA. She was a 2013 Social Runner for the Credit Union Cherry Blossom Ten Mile Run.

Back in the Saddle

January 29, 2014Running, Trainingfamily, motivation, Running, Training, winterJenny

I’ve been hard pressed to get out and do any “decent mileage” runs in quite some time. During winter months, I normally will run 2-3 miles at most because that’s about all I can handle boredom-wise when running on a treadmill.

With the “polar vortex” we’ve been experiencing here in PA, winter just doesn’t seem to be letting up! But with only just over 2 more months until the Credit Union Cherry Blossom 10 Mile Run— it’s time to get back in the saddle!

Whether you’re like me and take a hiatus during winter months, or you’re just coming off an injury related break– the first time you lace up those shoes and strap on that Garmin can be quite frustrating with regards to time/pace. But I do try to keep it in perspective. Here are 4 things I’ve done to try and keep myself in check:

1. Keep it in Perspective

There have been so many times that I have been ready to just throw in the towel. It’s not even funny. Throwing hissy fits within myself because I didn’t finish my (for example) 5 miles “fast enough.” How about let’s keep it in perspective—I was ABLE to run 5 miles! Some people aren’t fortunate enough to be able to say that. Some would give anything to be able to run one.

2. Find a Newer Runner to Share in the Experience

I started running in December 2010. I ran my first half marathon in October 2011. I have since run 3 other half marathons, but I’m telling you, I have YET to feel the same runners high as I did when I completed my very FIRST one. It’s still there, but just not as intense. Because of that, I felt like my love affair with running was waning a tad bit.

What renewed my enjoyment in running has been living vicariously through others as they complete their “running firsts” milestones! I have several friends who are planning to run their very first 5k this year, and I plan on being there for each one!

3. Make It a Family Affair

This actually kind of pairs well with number two for me. My daughter Mackenzie (she’s 10)will sometimes join me on my runs. It makes it not so much about the running as it is about picking a healthy activity to be done with your family. We actually practice her spelling words while we run! Plus (and this is how it pairs with #2) – we have the opportunity to hit new milestones together. Slowly I would increase the distance or the time that Kenzer and I spent running. And before I knew it, she had run her very first 5K with me last year! This past Thanksgiving, we ran her second “Turkey Trot 5K”- and she shaved a full 5 MINUTES off her time!

4. If All Else Fails Say “Screw it”

Now not so fast– make sure you read this in it’s entirety—I’m not saying stop running altogether. Or giving up. I’m saying take the pressure off yourself. Leave the Garmin at home. Don’t start the running app on your phone. Just go out and enjoy it. Remember why you started running in the first place, and reflect on how far you’ve come to this point. You’ll slowly get back to where you left up, but enjoy the journey until you get there.

See you out there friends!

Any more words of advice for the good of the cause? Do you run year round, or take time off during winter?

Jenny is a 30-something working mom, wife, avid weight lifter, and four time half-marathoner who blogs at www.thewellnessjourneyblog.com.

Three Things You Can Do Now To Get Ready For Your Spring Race

January 24, 2014Running, Social Runner, TrainingConditioning, Credit Union Cherry Blossom Run, Running, Strength Training, Stretching, TrainingCourtenay

With the Credit Union Cherry Blossom Ten Mile Run more than eight weeks away, I’m not quite ready to start training for the race, but it’s never too early for conditioning. Here are three things that I think runners can be doing now to get ready for spring races.

Continue reading Three Things You Can Do Now To Get Ready For Your Spring Race →

Family Fitness – One Of My 2014 Resolutions

January 19, 2014Goals, Runningfamily, fitness, RunningFrancine

We have all made resolutions this year to start or finish something, start or become more active and other fitness or health related things. I have resolved to get my boys more active.

I am coming up with a plan for them. I want them to spend less time with the electronics and more time being active. Well, I will let them download the Couch25K app because we are going to run one as a family. I want the boys properly trained and confident before I put them in a race setting. I am confident they can do it.

Since my boys are teenagers, it will not be an easy task. Their lives are their cell phones. They are social butterflies and invited to events, however that is all going to change. I am not going to use fitness as a punishment because I want them to like it. But they will have required amounts of fitness weekly.

I have a lot of equipment and will set up circuits for cross training. I have ropes, balls, weights, slides, kettle bells and more. I have a timer and will make it fun for them. Fitness is important to me and I want them to understand why.

I am looking forward to running with them and becoming fit as a family. I know they will not like it at first, but will be grateful once they become acclimated. I am excited for all of us. It will be an awesome lifestyle change. I am ready for a Fit Family in 2014.

Have you made any resolutions to do something as a family? If so, what?