Showing posts with label running. Show all posts
Showing posts with label running. Show all posts

December 21, 2018

All About CBD (And How it May Help Runners)

Disclosure: Resilience offered me a complimentary product in exchange for a review. As always all thoughts and opinions are my own. Please contact a healthcare professional before using CBD oil. All sources for information are provided in my post! 

Lately I have been reading and hearing a lot about CBD oil or cannabidiol oil. It has been popping up as a recovery method for athletes as well as an all-natural way to manage pain and anxiety. I had the opportunity to try a CBD cream from Resilience CBD which was exciting after being intrigued by CBD’s potential uses in healthcare as a whole but also particularly for running recovery. I am willing to try anything to help make my calves feel less tight and sore!

Resilience CBD was founded by military veterans and athletes plus their products are also derived from organic hemp grown in the U.S. and are third-party lab tested which made me trust their quality. Their products also contain no pesticides, herbicides, or harsh chemicals.

Continue reading if you are interested in learning more about what the heck CBD oil is and what are the benefits of CBD (including for athletes!)

Scroll to the bottom of the post for a discount code from Resilience. 

All About CBD (And How it May Help Runners)

What is CBD?
Cannabidiol is one of over 100 cannabinoids found in cannabis (yup, marijuana). CBD products boosts the endocannabinoid system that is a signaling pathway controlling functions in systems through the body. It has similar effects as marijuana including anti-inflammatory and pain-relieving without the high you’d get from medical marijuana. CBD is NOT psychoactive like tetrahydrocannabinol (THC) in marijuana (Source).


Is CBD legal?
Most commercially available CBD products use industrial hemp, or a cannabis plant that doesn’t contain more than 0.3% THC. Marijuana and hemp are federally classified as Schedule 1 drugs. Currently Idaho, North Dakota, Nebraska, and Kansas are the only states with no-CBD laws.  Literally yesterday the Farm Bill was passed which legalizes hemp. This means you will be seeing a lot more CBD and hemp products. Prior to the passing of the Farm Bill, United States hemp-derived CBD sales totaled estimated $190 million in 2017 (Source). For athletes, the World Anti-Doping Agency removed CBD from the list of prohibited substances in 2017 which has grown the use of CBD in sports.

CBD oil I have seen is on the expensive side right now so hopefully this bill makes things more accessible and brings the price down. For example Resilience CBD body lotion costs $85 and their full spectrum CBD oil costs $50-90 for one bottle which is comparable to other brands I have seen. 

How do you use CBD products?
CBD products including tinctures, capsules, and topical formulas such as creams. Currently there are no studies on recommended dosages so you need to be careful and definitely start with a smaller dose and slowly increasing until you feel benefits. Even in this Runner’s World article, various individuals quote different amounts for CBD newbies starting with as little as 5-15 mg (approximately a few drops of a CBD tincture) or a baseline of 25 milligram for gels.

All About CBD (And How it May Help Runners)

What should you look for when purchasing CBD products?
Products also range in potency and amounts of CBD so be sure to know what you are using or taking. One study published in the Journal of the American Medical Association in 2017 found that 70% of all CBD products were inaccurately labelled which 43% of products tested containing more CBD than indicated and 26% containing less. 

I did my research prior to agreeing to try Resilience CBD and was happy to find out that Resilience CBD third-party lab tests every batch of product through an independent party to ensure purity and quality of their products. They also share their lab results AND the date they were submitted right there on their website.

Will CBD show up on a drug test?
From what I’ve read since there is trace amounts ofTHC in industrial hemp it is very unlikely that CBD would show up on a drug test because most drug test panels are looking for THC and its metabolites. However if you are drug tested it may be better to be safe than sorry and ensure you are getting for 0% THC you can purchase Resilience Isolate, a CBD isolate tincture.

What are the claimed benefits of CBD?
CBD works through the endocannabinoid system which “controls many physiological processes, including food intake and energy balance, learning and memory, and pain processing, to name a few,” says DiPatrizio in this Runner’s World article. As a former chemist and now a evidence-based health care professional, I am always looking to research to support claims. Currently I have not found any studies on CBD and runners specifically. 

Upon doing a quick literature search I was surprised to see range of ailments that CBD was being studied with including depression, major psychiatric disorders, epilepsy, Parkinson disease, PTSD, sleep disorders, and even asthma. This literature review from September 2018 concluded that studies up to the present show CBD has anxiolytic (anxiety-reducing!), anti psychotic, and neuroprotective properties.

How can CBD help runners?
CBD has also has anti-inflammatory benefits which would be the ones sore and achy runners would benefit from. A 2015 study in mice determined CBD application provided therapeutic potential for relief from arthritis pain and inflammation. To get scientific on you again, when you run or workout you create micro-tears in your muscles and tissue. When those micro-tears happen, your body sends in your immune system to the damaged area with inflammatory cells, a.k.a things that make you feel sore and achy (Source).

All About CBD (And How it May Help Runners)

My Experience with CBD
I tested out the Resilience CBD body lotion. I chose it over the CBD sports cream because I thought the lemongrass scent would be more pleasant than smelling like a peppermint or dealing with the icy hot feeling since I planned on slathering it all over my lower legs.  The body lotion contains 300 mg of CBD and also contains shea butter, aloe vera, and coconut oil for some moisturizing with my recovery. The directions note to use consistently to areas of body as needed including before and after activity. I used for one week just at bedtime and then used for 2 more weeks applying morning and night. The lemongrass scent is really pleasant and isn’t overpowering.

All About CBD (And How it May Help Runners)

My calves are also severely tight and despite not running and then slowly running just a little bit after the 50K I ran at the end of November, I couldn’t seem to shake the extra tightness in my calves and lower legs. I was also dealing with some ankle discomfort on my left leg so I was applying the cream there too. Overall I did feel less tight and achy, and now my ankle discomfort has gone away. To be totally honest, it could be a placebo effect or due to other factors including more time, trying to stretch my calves more, but it could be the CBD. It was relaxing and also provided a nice reminder to take some time for myself at the end of the day with my nightly ritual of applying the lotion to my legs.  In the future I would love to try CBD oil to see if I experience benefits from it, particularly with some of my overall tension and anxiety.

Overall if you are dealing with pain or sore muscles, I suggest adding CBD to your recovery arsenal. Again be sure to do your research and be aware of your dosage as well as talk to a health care professional! 


Resilience has more information on CBD in general and their products on their website

You can try Resilience CBD products for yourself and save 20% off your purchase with my discount code SMILE20 

Have you ever tried CBD products? Have you heard of CBD oil? 



November 30, 2018

Holiday Gift Guide for Fit Friends {$30 or less!}

Disclosure: This gift guide is not sponsored. Any ambassadorships or complimentary products are mentioned. As always all thoughts and opinions are my own. 

I know, another gift guide. So original. However maybe like me, all the things you bought during the Black Friday/Cyber Monday weekend were for yourself, and now you actually need to buy gifts for others. I actually have bought or want to buy most of the items in this gift guide! I've compiled some of my favorite gift ideas for your friends or family members with a health and fitness theme. That could be a runner/gym rat/yogi or maybe someone who has a fitness goal for 2019. Inspire someone! 

I've kept things under $30 because I usually am not spending much more on gifts, besides for my boyfriend. Based on some of these gift guides I've seen, people spend more on gifts or have some nice loved ones, right?! Cheers to the holiday season and keeping things fun, stress-free, and festive!


Holiday Gift Guide for Fit Friends {$30 or less!}

1. Oh Look Wine!-Travel Wine Tumbler, Sarah Marie Design Studio ($27.50)

I have been eyeing up buying this tumbler for myself!! This cute travel wine tumbler is the perfect gift for the runner or wine-lover in your life! It's stainless steel and double-walled so it provides perfect insulation. It also comes in three bright colors. It is definitely something that is perfect for all year round. 

These are also available in store at Charm City Run in Locust Point if you want to shop small AND shop local in Baltimore. 

2. Kudos Coaster Plus, Kudos ($20)

I received a complimentary Kudos Coaster Plus to review and liked it so much I'm including it as great gift! It's a customizable display coaster with six colored inserts that allows you to showcase race medals or any other favorite memory of the year such as artwork and photos. You pop open the coaster, add your treasure, add in enough inserts to make it flush with the top including the colored insert you want displayed on top, and then simply pop the top back on. Right now I'm displaying my favorite medal of the year which I get to see every time I have a drink. I like it because you could give it to a friend to display a race medal or just pop in a photo or inspirational quote to make it a personalized gift! 


3. Inspirational top, pictured is Boss Tank Top from Adidas ($25)  

For any friend, gift them a top with an inspirational saying or quote. For your favorite boss babe, I love this Boss Tank top from Adidas along with some other empowering female shirts on their website. I was asked to check out their website, which I had not been on since buying some Boston Marathon gear earlier this year. I think a top with a motivational quote is a great way to inspire a loved one for the new year as well as gift them some apparel to work towards their goals in. I'm a big fan of mantras and inspirational quotes all over including on my jewelry and written in my planner so why not on a shirt staring back at ya in the mirror? 

4. In-Stitches Holiday Lily Trotters compression socks, ($29.99, limited edition) 

I'm a big fan and ambassador for Lily Trotters compression socks, but they really are a great gift for the runners and fit friends in your life as well as anyone who spends most of the day on their feet such as healthcare professionals. They are even great for anyone travelling this holiday to keep the blood flowing during long flights or car rides. Lily Trotters compression socks provide support as well as keep your legs and toes warm all season. These limited edition holiday socks are green, white, and red making them oh so festive for the season. 

There are lots of other cute options starting at $39.99 on the website too and a mystery 3 pack for $60 all holiday season, but you can save 15% anytime with my code "BREATHEDEEPLY" 😄

5. Copper Motivate Wrap, Momentum Jewelry ($20.99)

I told you I loved mantras and inspirational quotes! I seem to always mention Momentum Jewelry as gift idea because it fits so many occasions, not just because I've been an ambassador for them for years. They are beautiful, unique, and customizable gifts perfect for that person that inspires you in your life. I love the look of the copper motivate wrap which looks stunning! You can choose from one of the options for an inspiring phrase or customize with your own special phrase. I've gifted one of the motivate wraps to a friend running her first marathon as well as my sister with a Disney-themed phrase on it so these truly are a gift that can be for so many different people! 


6. Women's Pom Pom Beanie, BOCO gear ($27.99)

BOCO gear makes my favorite hats, including their technical truckers for runner which I am obsessed with. I recently purchased a BOCO gear Pom Pom beanie from Charm City Run (they customize hats for brands & businesses) and besides getting so many compliments on it, it is SO warm and comfortable! This fair isle beanie is perfect for winter weather or this chunky knit beanie is a more chic-looking option. Either way the beanie is a quality hat for any outdoor activity making it a great holiday gift. 


7. Christmas Ornaments for Runners, Run Ink ($14.99)

Once I saw these in my email, I was smitten with these marathon Christmas ornaments from Run Ink. I have a Run Ink customized race map with my PR from the 2016 Chicago Marathon and just ordered myself a smaller Berlin Marathon print to hang up next to it. They are unique and beautiful reminders of races.These ornaments are the perfect gifts for the marathon runner in your life who has completed or is dreaming of the six World Marathon Majors or the Marine Corps Marathon. For $4 more there are versions of the ornaments that can be customized to include a race finisher's time which makes for a really special gift that can be hung on the recipient's tree each year. 

Be sure to note that the last day to order for Christmas delivery is 12/9!


 

8. Sugar Plum Thin Sparkle band, Sparkly Soul (starting at $15)

Sparkly Soul headbands are my favorite way to add a little sparkle to my workout outfit. And also distract from my tired eyes and sweaty face, ya know. They are elastic all the way around and do stay on my head. There are a ton of widths, designs, and colors to match the personality of your gift recipient. My favorite are the sparkly thin headbands including the pictured Sugar Plum Thin Sparkle band which is gold and fabulous. There's even fun collections of headbands including bridal, Star Wars, and unicorn headbands! 


What is your gift idea for a fit friend? Do you have or have you gifted any of these items?

November 7, 2018

Rockay Accelerate Running Socks-The Perfect Combination!


Disclosure: I received a complimentary pair of Rockay running socks to review and share. As always all thoughts and opinions are my own.


After getting fitted for a solid pair of running shoes, I always recommend people invest in a few pairs of running socks with the main factor being that they are moisture-wicking. I have enough running socks that I end up wearing my athletic socks for mostly everything. This keeps your feet happy running and helps prevent blisters! I mainly run in Feetures running socks and some Balega socks but had the opportunity to try out a pair of Rockay Accelerate running socks. Rockay is a European-based running company focused on being environmentally friendly with a long-term goal of sourcing fabrics that are recyclable and turning plastic into fabric. Rockay sent me the Rockay Accelerate socks in navy blue which retail for $15.95.


The Rockay Accelerate socks were super comfortable and perfect for running. Also, I love the way they look with the pattern of fabric plus the blue color combo I was sent (there are 6 different colors). They offer compression around the arch and upper, which felt similar to Feetures running socks but may feel weird if you haven’t worn them before. The compression helps your feet feel supported as well as encourages blood flow. The extra cushion on the heel, toes and forefoot adds extra comfort and more protection.


My favorite thing about the Rockay Accelerate socks is the fabrics used. The socks are made from 30% organic Merino wool, 66% Polyamide (similar to polyester), and 4% Elastane. The Elastane is the compression, the Polyamide is on the top of the foot and is light and durable, and the Merino wool allows the socks to be breathable and good at regulating temperatures. Merino wool can be great for warm, cold, and rainy weather conditions. The combo of the Merino wool with the compression helps prevent blisters!


The Rockay Accelerate socks also have a LIFETIME guarantee so if they fail or rip you can get a free pair. Feetures and some other brands have this guarantee which is great, especially if you are paying almost $16 for a pair of socks, you want them to last!


Because of the compression and temperature regulation qualities, these socks are not only great for running but also for hiking and other outdoor activities. The socks felt really nice and snug on my feet but were also lightweight. The socks have a snug elastic top so they did not shift around or let any dirt in. These are definitely a pair of socks I want to take out on the trails and keep wearing through the winter. I am also happy to support a running gear brand with environmentally-conscious goals!

Rockay Accelerate socks can be purchased on Amazon (women and men sizes) or on the Rockay website.

What are your favorite running socks? Do you wear your moisture-wicking socks just for running or for other activities?

September 12, 2018

Candy as Running Fuel? {My Top 4 Favorites}


Disclosure: The products from Goetzes were received complimentary to review and share. As always all thoughts and opinions are my own.


As I mentioned in my last post (all about my favorite runner recovery tools!) I am just finishing up training for my 7th marathon. So many questions. How did this happen? I guess I really am a marathoner instead of a person who ran a couple marathons now? Don’t you get hungry on long run. The answer to that last question is definitely yes. I usually always eat a little something before long runs and practice fueling so my body is used to what’s going to be happening on race day. Typically I don’t eat during runs if my run is less than 75 minute-ish. I do fuel more on race day than I do in training runs too. I’m a fan of Honey Stinger Ginsting gels (like caffeinated honey in a packet), Huma gels, and GU gels. I do take some chews on middle distance runs or half marathons. In a pinch though, I always turn to adding some candy into my fueling. Or taking a Ziploc bag of Swedish Fish with me on a 13 mile run. It’s kind of an excuse to indulge my sweet tooth, but also is pure sugar running fuel.  


For marathoners, it is recommended to intake 30-60 grams of carbohydrate per hour, depending on his or her speed and size. Carbohydrate gels like the ones I mentioned I use or even Sports Beans contain between 20-25 grams of carbohydrate per packet. If you look at some of these candies, they contain 20-27 grams of carbohydrate per serving as well.

mini Cow Tales vs. Birthday Cake GU

This is really talking about marathon distance over other distances. Fully carb loaded, your body can only store about 60-90 minutes of carbohydrates. For more information on marathon fueling check out this awesome post via Charm City Run’s blog. Typically you only need to fuel. Anyways, you want some fast, pure sugar coursing through your veins fast so why not turn to candy. This article from Runner’s World does a nice job of explaining the pros and cons of using candy as fuel.  

Pros of Using Candy as a Fuel

-It is delicious
-Candy is cheaper than most running fuel.
-Candy can be bought at any convenience store, drug store, etc.
-It’s sugar.

Cons of Using Candy as Fuel

-Some studies show that taking in more than one type of sugar carbohydrate can speed absorption and lower chances of GI issues
-It doesn’t include any electrolytes or caffeine like many of the running fuels do.
-Most candy contains artificial colors and preservatives which aren’t the healthiest/best for you and may cause GI distress.

So I’d say try it for yourself. It’s a nice way to switch up fueling for a run or if you happen to find yourself without fancier running fuel on you. Again, I love candy as a supplement to my gels for longer distances, something to eat before an afternoon/evening run or to eat during a middle distance run. 


These 4 candies are my favorite running fuel candy options which are tried and true for me. Again, always test any new fueling out to see if your body tolerates it during a training run :) 

1 . Swedish Fish

First of all I love Swedish Fish period. They are a little chewy, with that delicious strawberryish flavor. They don’t take a lot of chew when I’m on the run and also don’t melt a ton. Unfortunately for any other time but fortunately for running, you only need a handful to make a serving so there isn’t a ton of candy you need to consume at once.

2. Gummy Bears

Another delicious candy. This option is great because you can bring one serving which is usually somewhere between 12-17 bears give or take (depending on brand) so you have lots of little bites of sugar. With gummy bears you also get a few different flavors in each handful.They can get gooey or involve a lot of chewing, so they aren’t always the best mid-run option.

3. Cow Tales

Caramels with a little creamy center. These do have some milk ingredients in the cream which can be iffy when choosing candy as fueling because the fat can cause GI issues plus is slower digesting-they are also wheat-based if you have any allergies. Popping a few of these in my mouth before a run hasn’t been a problem for me so far with my already very sensitive stomach (hasn’t made anything worse) so I’d say as with anything, try it and see how your body likes it.

These are individually wrapped and don’t melt which is a plus. I used to eat these all the time as a kid and love how chewy and delicious they are. Goetze's Candy , which I found out was a Maryland-based company, was nice enough to send me some Caramel Creams and mini Cow Tales since I’m such a sweet tooth. Let’s just saw these did not last very long, with and without running!

4. Twizzlers

Twizzlers are a weird strawberry chewy candy that I happen to like. They cemented themselves as a great running candy when I grabbed a few from a stranger during the Boston Marathon at one of the middle miles when I was freezing cold, soaking wet, and candy seemed like a good idea. Despite it being a monsoon, Twizzlers do not get gross when wet! It was also something that was easy to hold and take a few bites out with while running. I was actually snacking on a serving of them before a couple afternoon workouts last week!


Do you use any nontraditional or runner-specific fueling options?



September 10, 2018

My Favorite Recovery Tools for Runners


Disclosure: The products from The Stick, NOW Foods, and Moji were received complimentary to review and share. As always all thoughts and opinions are my own.

It’s been 7 years since I started training for my first ever 5K, and now at the end of the week I will be running my 7th marathon. There’s a lot of miles in there which means a lot of sore muscles. Runners will try everything to get rid of soreness and prevent injury. While I don’t always use them as much as I should, I do have a whole basket full of various foam rollers and recovery devices that I have acquired over the years. If you have heard about foam rolling or maybe even purchased one but don’t know how to use it, I love this article on foam-rolling from Runner’s World showing you how to use a roller for different muscles with videos so you can see exactly what to do. Since we are entering the start of fall racing season, it is a good time to talk about my favorite recovery tools. Don’t be like me, and DO YOUR PREHAB and foam roll often! I have linked these products, but most of these can be found on Amazon or at your local running store.

favorite-runner-recovery-tools-1

1 . The Stick, price varies

the-stick-massager-run-recovery-1

The Stick is a classic massage tool that has been around since 1988. I bought a travel stick years ago and also received a full-size version when I was at the Runner’s World Half & Festival last year. It’s made of a flexible plastic and has a rod with spindles that roll over the muscles to release myofascial and inactivate trigger points. You can read more about how it works here.

the-stick-massager-run-recovery-2

I really like using mine for my constantly tight calves, but it can be used all over the body. It also is waterproof and can be placed in the dishwasher for cleaning/sanitizing which is a cool feature. The only downside of The Stick is that some of the longer versions may be too big to fit into a bag for travel or taking places. I own the fuchsia Sprinter Stick which is a firmer, shorter stick that is great for legs (which is mainly what I use it for!) and retails for $34.95.

2. Moji Foot Massager Pro, $39.95

moji-foot-pro-massager-run-recovery-1
Any photos with my foot looked weird, so this is all you get!
I have been using the Moji Foot Massager Pro since I received a complimentary one from Moji after trying it at the Chicago Marathon expo in 2016. These are also a hot item at Charm City Run, and I have sold many to people after they tried it out in store. Sure you can use a lacrosse or tennis ball to roll your feet, but the Moji Foot Massager Pro is a totally upgraded experience and worth the price. It has high-tech stainless steel balls which you roll your foot over to break up scar tissue and dig into your foot muscles. 

Having all the small spheres really massages your whole entire foot with you controlling the pressure. People suffering from Plantar Fasciitis or foot pain really like this tool! One of my favorite parts is that I keep mine in the freezer for an icy massage, and pop it out every so often to roll my feet over it while I’m sitting at my computer. It feels AMAZING. 

3. R8 from ROLL Recovery, $129.00

r8-roll-recovery-run-recovery-1

The R8 is that thing that looks like a torture device. It is actually a magical recovery tool that gives your muscles a deep tissue massage. I can’t afford a massage every month so this was a good investment. It is expensive (ask for it as a gift, maybe?), but it WORKS. I love deep pressure, but if you are not a fan of that this may take some getting used to. It is TSA-approved (although you might get some questions) and a registered medical device made with stainless steel hardware and soft TPU. Again it can reduce inflammation and really provide myofascial release. I have the older version, but now there is a newer, updated version. 
r8-roll-recovery-run-recovery-2

I place the R8 parallel to my legs and then flip it down so it gets pressure along all sides. You can use it sitting, standing, or laying down.  I like this because I am not rolling around on the floor doing work, rather the R8 is doing all the work, and I am just guiding it along my tight muscles. It hurts so good.

4. NOW® Solutions Joint & Muscle Cream, $14.99 (also available on Amazon!)

now-foods-joint-muscle-cream-run-recovery-1

This is a newer addition to my recovery arsenal. The NOW® Solutions Joint & Muscle Cream was in my goodie bag from my trip to the NOW Foods headquarters in May. It is made for active individuals to use topically around active joints and muscles. The cream is not super thick and contains Glucosamine (found in joint cartilage and used to keep joints healthy as a supplement) along with Boswellia, Capsacin, and natural Methyl Salicylate for skin care. 

My chemistry background comes out now because capsaicin is a chili pepper extract which has pain-relieving properties and makes this cream feel similar to icy hot. That being said, WARNING: do not apply this cream to your legs and then touch your eyes or face. The hot feeling does last a long time also so be warned, but it does make my sore legs feel nice. NOW® Solutions Joint & Muscle Cream is a great affordable and natural product for runners.

5. The Original Worm, $24.00 or $32.00 based on size

the-original-worm-massager-recovery-1

The Original Worm is a portable massager that is a mash up between a foam roller and therapy balls. It’s a neoprene case surrounding 4 rubber balls (and looks like a worm!). This also release trigger points and can give you full-body therapeutic relief. 

While the Original Worm is great for legs and feet as well, I mostly use this for my back pain and neck pain. It’s similar to using lacrosse balls but more stable if I use it against a wall for my shoulders and low back. It also is a great release if I place it under my neck with a yoga block or pillow for my head. The biggest plus to this is that it’s super portable and smaller so it’s great for travel and is what I find throwing into my bag most for a weekend trip.

6. MojiHeat Massage Roller, $69.99

moji-heat-massager-run-recovery-1

Moji makes another appearance on this list with my most recent recovery tool addition of the MojiHeat massage Roller. When Moji reached out about me reviewing this I was excited because of how much I like the Moji Foot Massager Pro, but was skeptical that this would be another unnecessary variation on a roller. This roller is denser, weighing 3 lbs and 13" long, with a textured outside and combines massage therapy with heat therapy. 

moji-heat-massager-run-recovery-2

This roller comes apart into two pieces which then are popped into your microwave for 3 minutes. Once your massage roller is heated you twist it back together into one piece and use like a regular massage roller except you are receiving the therapeutic benefits of heat (which is great for recovery). It's made for larger muscle relief but just half could be used for ease when travelling. When I first used this and took it out of the microwave it didn’t feel very warm, but once I started using it I realized it was heating a little bit more after the microwave and felt AMAZING on my legs. The MojiHeat massage roller will hold heat for up to 30 minutes. Especially in the winter, I see myself reaching for the MojiHeat Massage Roller more often for recovery or even as a way to warm up my muscles before a chilly run!

What is your favorite recovery tool? Do you use a foam roller or massage roller?

This post was linked up with the Weekly Wrap hosted by Hoho Runs and Taking the Long Way Home

August 14, 2018

Berlin Marathon Training Recap #2 (Weeks #6-9)

Summer has been flying by which means so has marathon training. Like I mentioned in my first Berlin Marathon training recap, my mileage has still been lower than my 2015 and 2016 training cycles. I've gotten all of my hotels booked and figured out all my travel for getting to Berlin for the race as well as a return flight home out of Munich. I think my mileage has moved up safely and steadily, but having a nice base for marathon training since Boston has helped too. Here's how the past few weeks of training have been going for the 2018 Berlin Marathon. 


berlin-marathon-training-2018-recap-2

Week 6
Week 6 was a lower mileage week than I wanted, but I was able to get in a solid 12 mile long run with 3 miles at marathon race pace which felt good. However on that long run I had some GI issues so I had to take a bathroom break and had some miles that were a struggle. Because of my schedule I ended up doing my long run on Thursday which felt weird. I have been really trying this cycle to make my easy miles at an easy pace, keeping it nice and slow. 

Post-long run acai bowls are always a good idea

Week 7
This week I hit over 40 miles for the first time during training.  I did another long run this week with my friend Lizzy who is training for her first full marathon so that made many of the miles on my 17 mile long run fly by! I also got in a solid tempo run on the treadmill this week along with a HIIT class. I actually have done at least one run a week on the treadmill if it's shorter because of thunderstorms or humidity and heat. I don't mind getting through a tempo run on the treadmill if I can watch Netflix on my phone!

Netflix and treadmill. 
Because of coaching I ended up doing over 9 slow miles the day after my long run which adds some extra training on tired legs for sure. 

Week 8
Week 8 included another over 9 mile run on Saturday, the day after my long run. It was nice to get in another Friday long run with Lizzy while I still was not working full-time yet. This week was really humid so my long run and Saturday run felt swampy and rough.

Drenched post-run feels
I was happy to also get in some true cross-training this week including some lifting as well as a jumping fitness class that uses small trampolines at Movement Lab. It's kind of like dancing and jumping to the beat of music on trampolines and is SO much fun!   

Week 9
Week 9 was just under 40 miles agin. I had to cut my speed workout short this week due to dehydration and feeling really overheated. I'd rather be safe than sorry. I also got in another tempo treadmill workout and some recovery miles while coaching my training group on Saturday. 
Post-drenched foot selfie, because my selfie of me looking like a wet dog no one needs to see! 
Friday I did my long run but because I had a race at night I decided to do it in 2 parts with a 25 minute drive in between. I ran 9 on the treadmill at ~9:14/mi which was mentally tough and then literally changed my shirt and drove to the Sneaks Come Out at Night 15K sponsored by Back on my Feet Baltimore. I started the race too fast throwing in some sub-8 miles and slowed down to just over 8 minutes/mile by the end because on my 3rd 5K loop (for the 15K runners did 3 loops), there was a torrential downpour and thunderstorm. The rain got into my eyes and messed up my contacts plus was just some driving rain. Luckily my mantra for rain that isn't cold is, "at least it's not like the 2018 Boston Marathon"! After the race and 18 total miles I was toast so I came home to a hot shower, cold beer, and pizza for dinner. 

Highs
For most of my long runs I have been using my Ultimate Directions Hydration Vesta (full review here). It has been a great hydration pack choice after I was getting frustrated with my waist hydration belt and my other options for carrying water which is a necessity during long runs in Baltimore in the summer.


 It is hard to do my own marathon training when I am coaching at Charm City Run, my local running store, especially because my group meets on Saturday mornings. It was nice to get in most of my long runs done before the weekend so that they didn't have to be interrupted or broken up. 

Lows
I have been slacking on doing my glute and hip exercises as well as foam-rolling more (story of every runner's life?) . I think instead of nebulously saying that I should do recovery work that I need to pick an actual day and make it part of my schedule. I am thinking maybe Mondays. I also need to keep drinking water because of this heat and humidity. Being dehydrated for runs already sets me up for a terrible run. 

You can follow along with my marathon training on social media with my hashtag #breathedeeplyandrunberlin . 

Are you training for any races or events? How do you deal with training during the summer?