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

May 30, 2017

5 Tips for Surviving #ShackTrackandField {plus class at Rev Cycle Studio beforehand}

Disclosure: I was given a complimentary ride at REV Cycle Studio for hosting a giveaway and sharing about the event. As always all thoughts and opinions are my own. 

Last week I was lucky enough to get the chance to take part in the last event in REV Cycle Studio's #REVOutdoors series which happened to be a partnership with Shack Track and Field, Shake Shack's monthly run club. The event involved a 30 minute spin class at REV followed by a short run to Shake Shack where the first beverage was on the house. Now I regularly participate in the Shack Track and Field runs (the second Tuesday of every month starting from Charm City Run) and REV is my favorite place to spin in Baltimore, so this event sounded PERFECT. 

I've run to Shake Shack before but adding in a spin class before a run adds a whole new twist to the mix. Classes were held at both the McHenry Row and Brewer's Hill locations. 

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I had an awesome, sweaty, and fun spin class with Sean at McHenry Row where we spun fast and climbed hills for 30 minutes, leaving just enough in the tank for just over 2 miles of running in the beginning of a rainy storm as group. Then that was followed by enjoying a free huge red velvet milkshake at Shake Shack. And buying myself a chicken sandwich for dinner there because #starving. 


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Here are some tips for when you decide to run to Shake Shack or spin AND run to Shake Shack because #shacktrackandfield: 
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1. If you are making it a duathlon (spinning and running), leave just a little bit left in the tank during the spin class. If you are completely exhausted, it will feel like a very very long 2-3 miles to Shake Shack. 
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2. Keep it a moderate pace. There is plenty of Shake Shack beverages for everyone, however if you want to beat a long line of sweaty runners and get your delicious FREE beverage faster, keep it moving on the run. 
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3. Have an idea of what you want ahead of time. I like visualizing my delicious milkshake or cold beer as motivation during the run. It also is helpful knowing what I want before I hop in line before I'm thinking about how sweaty and tired I am post-run. 
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4. Don't feel guilty or think about how that milkshake is probably 1000 calories or maybe you'll save a hundred calories by not getting whipped cream on top. Treat yo'self. You deserve it, and it's delicious. You literally ran (and possibly spun) here for this. 
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5. Find a friend to carpool with or call an Uber/Lyft/cab. I've made the mistake of trying to run the mile back to my house after having a milkshake and fries. I do not recommend it. 
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I definitely encourage you to check out Shack Track and Field the second Tuesday of every month (Baltimore group leaves from Charm City Run at 7 PM). 

Also if you are interested in another awesome REV Cycle Studio spinning + food event check out an event happening tomorrow with Atwater's! First you can get your sweat on for 45 minutes of REVBlast with Rachel at 5:30 PM or REV45 with Eddie at 6:30. Then head down to Atwater's to refuel with a 3 course prix fixe dinner including your choice of beer or wine, salad, entree, and dessert for only $35. Such a sweet deal! Details and register here

You can also save 30% off class packs at REV Cycle Studio's new Brewer's Hill studio with discount code "gearupBH" at checkout -just in time for summer!

Have you ever participated in Shack Track in Field? What is your favorite drink to have after a run? 

May 11, 2017

What to Pack in Your Marathon Gear Check Bag

Disclosure: I received complimentary product from ShowerPill. As always, all thoughts & opinions are my own. 


When you cross the finish line of a half or full marathon, the first thing you are thinking is YAY, glad that's over. If you are me next you are thinking where can I get a beer, water, banana, and sit down, PLEASE. If it's a big event or one where you plan on hanging out around for the post-race festivities that so many races have now, it might be a good idea to pack a gear check bag. I find this especially true if you're running a big race where it's going to take you a while to get back to your hotel/lodgings/house or you'll be hanging out in your post-race clothes for a while. 

After the Chicago Marathon the past 3 years the weather has been nice, and I've been feeling good so I hang out with friends, have a couple beers, and listen to the music in Grant Park. 
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Post-Chicago Marathon 2016 with a beer in one hand and my gear check bag beside me
Now, I'm the type of person that is usually cutting it close to getting to a race start or at least isn't giving myself much time beforehand. Even with marathons which are big deal to me, I still feel like maybe I should give myself some more time to get around. This is particularly true if you're running a huge race or one with security checkpoints. 

I usually hope that I have a friend or my boyfriend to carry some stuff for me until I finish. If not then sometimes I'll quickly navigate the pre-race area and drop off a gear check bag, if available. For some of the bigger half marathons and marathons I've run bag check is usually offered, and the process is pretty organized. Races give you a clear plastic bag at packet/bib pick-up (security reasons nowadays!). Then you can drop it off before the race with your bib number attached, and pick it up after finishing the race. It's not recommended to store valuables in there, because it's not like locked-in-a-safe secure. 

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Here are 5 items that I always pack in my gear check bag

1.Clothes
The type of clothes is dependent on you and the season, but I think having something not damp with sweat or smelly is a post-race must have. Even if it's summer I like to have at least a dry shirt to change into. If the weather is cold, I love having a comfy sweatshirt, dry shirt, and possibly extra pair of tights to change into. After hanging out in my sweaty clothes I usually feel extra chilly once my body starts to cool down and some fatigue sets in. 

2. Socks
This kind of goes along with clothes, but having a nice pair of clean, dry socks to change into after logging some race miles is great. It gives my feet some relief. Often I pack a pair of compression socks to wear to get a head start on recovery and to aid with circulation. 

3. Wet wipes
Having a travel-size pack of wet wipes is great to just wipe off my face and arms of sweat or dirt after a long run, particularly if I'm hanging out post-race for a bit. 

Since I discovered them a year or so ago, I've been loving ShowerPill wipes which are a thick washcloth-sized body wipe which kill 99.9 of germs and also contain hydrating vitamin E, witch hazel, and aloe vera. They come in single packets and are perfect for travel or gear check bags. 

You can save 20% off any ShowerPill order through 6/15/2017 with code LAUREN

4. Sandals
Oh yes, I've been known to rock some socks with sandals post-race. Actually my beloved Adidas sandals from my high school soccer days are falling apart and need to be replaced (not shocking). Again like the socks, it's nice to get my feet some relief and a chance to air out. Besides for comfort, I also like having sandals or even a spare set of shoes if the race has been muddy or wet. 

5. Favorite snack & drink
I always usually eat something offered post-race after I have my go-to recovery snack of a banana. If it's a long distance race or I'm not sure what post-race fuel will be available, I like to pack a small snack or drink that's a favorite of mine. That way I'm positive I have something that my body can easily handle and that I'll be able to quickly refuel with. 

For me this means a tube of Nuun Hydration that can easily be mixed with water and a Honey Stinger waffle. The gluten-free salted caramel  waffles are my favorite! 

6. Hair ties 
These are always just a good thing to have (for us longer haired gals and guys anyways). Possibly for pre-race if I (or another runner!) realize I've forgotten them or had one snap when fixing my hair (it's happened). Sometimes it's nice to pack some extra hair ties or a headband if I take out my sweaty pigtails post-race and want to look a little less like I just ran 13 or 26 miles 

Do you often gear check a bag? What's your must-have item to pack for post-race?

April 14, 2017

Inaugural Star Wars Dark Side Half Marathon Race Recap


My recap of this last April's inaugural Star Wars Dark Side Half Marathon in Walt Disney World 2016 is here, just a week before this year's race. 

 As I mentioned in my post on my favorite Disney eats, my sister works at the parks so it was an excuse to visit her. My friend was also running this race as his first half marathon and had a place for me to crash which makes it more enticing because the price tag on this race was $185 which is A LOT for a half marathon, or a race in general. 

There is a 5K and 10K, and half marathon during the race weekend as well as the Dark Side Challenge (10K Saturday, half marathon Sunday).  

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Pre-Race

I stayed at the All-Star Disney Resort with my sister the night I got to Florida so getting to the expo was easy-I just caught a bus over to the ESPN Wide World of Sports.  First there was a huge room where you go and get just your bib. I love when your name is printed on your bibg for races like this one. All of the cast members/employees I encountered were very nice and helpful. 


Next you head over to another giant stadium room where the actual race expo is. They had lots of fun vendors, but it wasn't too crowded when I got there early on Saturday morning. They had some cute things, but I don't really buy anything at most race expos anymore. I did end up getting Sparkly Soul headbands (Star Wars themed)- one for me and one for my sister.


I loved this graphic of the course map hanging up.  Everything in the expo was pretty well-organized. 


I did think it was really cool that there were stormtroopers patrolling the race expo. 


Here's a photo of the race shirt. RunDisney uses Champion products which aren't my favorite racing shirt style, but I do like the design of this shirt with Darth Vader on it. 

People are known to go crazy for the RunDisney race merchandise for sale at the expo. I tried to make my way there quickly and apparently some things had sold out, but there was still a ton available for purchase. I bought another cool Darth Vader shirt and a pint glass, but honestly wasn't too impressed with anything.

Race Day

The half marathon STARTS at 5 AM so that meant like a 2:30, 3 AM wakeup for me. That is damn early for a race morning for me. My friend and I ended up taking an Uber to Epcot and managed to use the bathrooms at the entrance to the park (score!). There were some photo op backgrounds up which was fun.  I was in the first corral which made me feel super speedy because for such a huge race with over 18,000 runners I was close to the front. The race had a fun start with a video and then fireworks!  


I didn't have any racing goals for this race and knew that because I wanted to stop to get photos with characters that my time would be slower. My only goal was to fully experience a runDisney race and have lots of fun! The race temperature at the start was in the 60s with 75% humidity, something I was not yet used to running too in April in Baltimore (that humidity kicks in there in the summer though!). 

The race course starts in Epcot, goes through the Boardwalk and Beach resorts area, through Hollywood Studios, to and through Animal Kingdom and then finishes at the ESPN Wide World of Sports complex. One of the first character stops was R2D2 so I jumped right in line behind only a couple people and got a photo with R2D2-it was awesome! 

My race outfit was BB-8 inspired with a Sparkle Skirt, hand-painted visor and shirt. 


The first couple of miles took us around the World Showcase with all the different countries at Epcot which was one of my favorite parts. They had the parks lit up and many employees standing out and cheering. It was really fun to be running through one of my favorite parks with no one but runners there. 

Miles 2-4 have you going through the Boardwalk and Beach resort area which had a few more brave family members and friends cheering who were staying at those resorts and then we made our way to Hollywood Studios. I stayed at one of these resorts last time I was in Disney World with my family so it was fun running by these. I was having a great time so far!

Race photo on the boardwalk
I had been previously warned that due to the distance between parks, there were long highway stretches of races at Walt Disney World. The first 4 miles of this race were so fun and exciting that it was like a blur until I got to the long highway stretch to get to Animal Kingdom at Mile 9. Settling into miles 4-8 was a little mentally tough, but there were some characters as well as big video screens playing clips from various Star Wars films. 

Getting a photo with Chewbacca was super fun as well and one of my favorite photos. 


Running the ginormous parking lot at Animal Kingdom to get to the park entrance was killer. It felt like I was never getting any closer! Once we got into the park it was really fun to run through it, especially with all of the music, employees cheering, and wildlife due to the nature of the park. 
Miles 9-12 lead us through Animal Kingdom and back along the highway again towards the ESPN Wide World of Sports, with the last 1.1 miles going through the complex. 

By the end of the race the sun was up, and the weather was warming up quickly. Overall the course was fairly flat with a couple inclines on the highway stretches. 

I appreciated all of the photo ops with employees willing to take photos with my phone (although many of those from the beginning came out really dark i.e. my Chewbacca photo above) as well as the PhotoPass professional photos. I've heard that the lines can get long which can be annoying unless you just expect that it's part of the experience. The start and stop of running can be a little weird feeling during a half marathon too. 

This was one of my favorite photos from the race,trying to look as boss as possible in the emperor's chair. 


There weren't as many characters out as I expected, although there were some fun photo ops that put you in scenes from the movie. During the highway stretches there was some music and video screens including a DJ playing remixes of Star War music, but I was expecting more entertainment. 

This movie scene photo op I wasn't thinking straight and posed wrong and should be going away from the monster, haha. The photo then gets flipped over so that I'm like Luke hanging in the cave in Empire Strikes Back, which I did not understand at the time it was being taken. There was another fun scene photo op in the trash compactor from A New Hope


By the end after the long highway stretches, I was ready to be at the finish and enjoyed myself that last mile. 


I finished the race in 1:49:12, 11th in division and 497 overall out of over 18,000 finishers,  which is pretty solid considering I stopped to take a bunch of photos and was running this for the whole runDisney experience. That also gives you a sense of how many people run this race. 

Once I finished I was handed a medal and picked up a Powerade, water, cold towel, and box of snacks. 


Now I will say that the medal is pretty freaking awesome. It's heavy and Darth Vader middle part spins. 


I finished fairly fast so the finish area in one of the big parking lots wasn't too crowded yet. There was a big screen so you could watch as people finished. Here they had more photo ops including the big man himself, Darth Vader.  They had all of these next to each other, and the queues quickly became pretty long. 


Dressed up as BB-8, this was the first photo line I jumped into. I love this photo, although I wish I could have like hugged BB-8 or something. 




As I said, the morning heated up fast. I ended up waiting for my friend to finish his first half marathon and then journeyed back to the hotel for some snacks and a nap. I headed out to the parks later that day. It was fun to see other's wearing their medals around the parks. 


Overall Race/RunDisney thoughts

Positives 

-Great photo opportunities: You can get lots of awesome photos during and after the race. I also thought getting photos with the characters was very fun! 
-Awesome medal: If you care about your race bling, a runDisney race is definitely the place to grab some awesome, unique race medals. 
-Unique experience: I think it was a unique experience with fireworks at the start, character stops, and a fun theme throughout (especially if you are a big Star Wars fan like I am). Running through the parks before they are open is also really fun. 

Negatives

-Price: I still think for the pricetag that Disney could offer runners 10% off park tickets. The price for tickets only keeps climbing, and I think it would be nice to offer SOME sort of discount on park tickets. 
-Highway stretches: There are long stretches of highway during the races, based on how far apart the parks are and the race course. Here you aren't getting really getting any fan support or as much excitement as I expected during this race off the park premises. 
-Early start: I was pretty tired after the race so it wasn't the day where I was going to have a long day at the parks. I can't imagine doing that wake-up multiple days in a row for the challenges. 

Something that could be positive or negative is the race size. The Disney World races have a capacity upwards of 20,000 runners. It was fun to be part of such a large race,and get to start the race with the energy of a crowd of people. It also makes the expo, race start and finish, and parks/resorts more crowded at that time. My friend who started in the back because he didn't have a time to put in when he registered said it was really frustrating trying to get past many people and the start was really crowded. 



You can find information about the race and this year's events on their race website here

Have you ever run a runDisney race? Do you like big or small races? 



April 4, 2017

Mental Challenges When Returning to Running After Injury

So I talked about how to survive being an injured runner and then what I was doing to come back stronger after my metatarsal stress fracture, but I think I'm struggling right now with the return to running more than just being injured. So here's my long discussion to talk about it with all you readers. 

I finished the 6 week conservative return to running plan that my PT gave me with no problems, minus some soreness in my recovering foot a couple weeks. That plan which started with run-walk intervals and finished with 30-40 minute continuous runs had me around 10-15 miles per week, mostly on the treadmill.  After the plan I was trying to build up some longer runs outside so I could successfully finish the Philadelphia Love Run Half Marathon for which I was an ambassador. I kept my mileage from 15 building up to just over 20 miles a week with most of mileage come from a longer run on the weekend. I used the progression over consecutive weeks of 7.5 miles, 8 miles, 10 miles, 10 miles, rest, and then the half marathon. 


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Happy just to be outside
Obviously my fitness is not where it should be, and I was not feeling great during the half marathon but I finished in a not too shabby 1:45 and change. My foot had been feeling sore when not working out which brought back to mind signs that I felt when I had a stress fracture that week before the race (not on race day or during the race) so honestly I was mostly focusing on how my foot felt during the race because I was so anxious as well as the fear that I was over-doing it. Yes, I've been dealing with a lot of anxiety about my injury recovery and running in general. 

Running is already a mental challenge but adding in the anxiety and fear of being injured has made it even tougher. There are multiple mental challenges that have made returning from an injury really hard for me. 


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The first challenge is dealing with soreness and discomfort that may be felt in the recovered foot as the bone heals and is reported anecdotally from runners that it can happen for months or years after the injury.  The bone heals and forms a little callus so it should be strong, but how can I tell if it's normal soreness or pain signaling another injury? I also am extra anxious because my PT has me trying to change to landing on my midfoot instead of heel striking so in my mind I'm putting more force on the front of my foot, when actually I'll be putting less force through my foot all over (which he showed me on the fancy treadmill running analysis at PT). I've read all over the Internet, and it seems it's hard to tell, particularly when you are like me and are focused on it and hypersensitive to every feeling in your feet when running. Honestly I'm have so much fear of re-injury. 

Obviously if it's sharp pain that is bad and a sign of injury. If you have sharp pain, I'd get yourself checked out, just to be safeI can clearly remember when I had my stress fracture for about a week the pain was so sharp and throbbing to even walk. There can also be phantom pains, which can be sporadic and vary in intensity in the area of the foot that was injured due to calcium buildup at the site of the bone recovery or just mentally induced kind of like PTSD. The possibility of another stress fracture when my foot was feeling sore last week had me in tears. It's hard for me to listen to my body when I'm so sensitive and hyper-focused on every little feeling in my feet. 

The second challenge is that progress is slow and steady. It's already April when I thought I would be back running like my old self, and I'm just not. I had the 6 weeks of just slowly building up, not focusing at all on pace. Building up slowly after an injury to gradually increase the force placed on the healing tissues is key. This is especially true if you were completely off your foot in a boot or cast for a period of time which means your whole foot or body part needs to get used to the force of running again and rebuild strength. This also includes running every other day to start and not immediately adding speedwork or intense running back into your plan. This can be difficult mentally when you are just excited to get back to running. Try to think that going slow and steady now will help you stay healthy because some slow, short running is way better than no running. 

This article on Runners Connect has a great plan for getting back to running after a stress fracture and some symptoms during healing. My foot felt fine during the race and even the day after but the soreness for the week beforehand and a little bit a day after has me worried so I decided to take at least a week, maybe two off before running a lot again. 

The third challenge is social media or social comparison.  I love seeing that my friends or people I follow on social media are crushing races and getting PRs. However it can be tough to know that I'm slower and still am not at where I want to be. I want to be crushing races and having fun again! Most of my runs have been pretty tough with my legs feeling heavy. It's April and my stress fracture was in October/November so the idea of being hurt again had me in tears last week. I started my return to running plan in January so I thought I would be feeling more back to normal right now. I go between have little pity parties for myself and getting really upset at my level of fitness and being grateful because things could also be worse. I think taking a step back from social media, just as I suggested when being injured, can be helpful if it's hurting your self-esteem. 

Overall, the mental aspect of returning to running can be more difficult than the physical aspect of it. All I can do is try to take it easy, listen to my body, and trust the process. 


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Accept no limits!

Side note: This article has a great discussion on the psychology of returning to a sport after injury



Have you ever had trouble coming back from an injury? What is your biggest mental hurdle in running? 

March 8, 2017

5 Spring Race Day Tips

Even though the weather can’t make up its mind, it will soon officially be spring. In the Mid-Atlantic region, that means ALL the races as the weather warms up.  I know many people are running the Rock ‘n’ Roll DC Marathon and 1/2 Marathon this weekend. I have the past three years (2015 race recap here), but am holding off a couple weeks before racing long distance because I haven’t quite built my mileage up enough.

I will be, however, be running the KELLY Shamrock 5K with most of Baltimore on Sunday, and can’t wait (2015 race recap here). It’s not going to be fast, but that race is pretty easy-going. I've run it 4 years, and it's always a fun, city-wide event. Spring may mean the first race of a new racing season for many runners. Here are some of my tips for the first race of the spring racing season.


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5 Spring Race Day Tips

1. Lay out your clothes and gear the night before. 
I do this before every race, but it’s especially important if it’s been a few months since you’ve raced. Make sure all your gear is together and that you aren’t forgetting anything. Charge your phone, running watch, or iPod if need be too! You don’t want to be scrambling around in the AM looking for your fuel belt, headphones, gloves, or clean running clothes.
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2. Run with friends. 
I love running with friends in general but especially for the first race of the season it can help keep the pressure off yourself and keep things fun. The first race of the season is usually not a goal race for me. I look at it as more of a warm-up for the copious other spring races. Keeping pace with a friend can keep you motivated and help you pace yourself in the beginning of the race.

3. Start slowly. 
The first race of the season can be super exciting, especially once you are the start line and have the energy of the crowd and fellow runners. It’s super easy to get caught up in starting too fast at the beginning instead of pacing yourself. You don’t want to use up all your energy at the start or it could be a longgggg race. Trust me.

4. Dress in Layers. 
At least in the Northeast and Mid-Atlantic, spring race weather is very unpredictable. I’ve run races in March and April where it was freezing cold or unseasonably warm. I always grab some throwaway clothes from Goodwill. I also have few pairs of arm warmers that I love to race in when it’s cool at the race start, but not cold enough for long sleeves because I can pull them down during the race. Dress in layers you can easily take off and toss as well as have layers like a pullover available at the finish line for when you cool down after the race.
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5. Have fun. 
The first race of the spring season I am usually a bit under trained after taking some time off and adding more cross-training into my routine. That is even more true this season as I’m rebuilding after an injury. This first race of the season is a benchmark for where you are at so learn from it. Reflect on where you are right now and what your goals for the rest of the year are, but don’t get discouraged. Think about the positives, decide what you want to work on after the race, and stay motivated through the season. Have fun and enjoy the race! 

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Yet again, this will be me after the Shamrock 5K!
I linked this post up with the Half Marathon Race Tips link-up below. Check out all the awesome posts!




Do you usually run your first of the season for fun or to target a goal? What's your first competition or race this season? 

February 2, 2017

ZOOMA Annapolis 2017 Is Coming!

Disclosure: As a 2017 ZOOMA Women's Race Series ambassador, I received complimentary registration for the events and a unique discount code. As always all thoughts and opinions are my own. 

I am back as a ZOOMA Women's Race Series Ambassador in 2017 for the third year in a row and am more excited than ever. I first got involved with ZOOMA because I was attracted to a female-centric race series that was really catered towards womens running. Now I also love all the people I've met behind ZOOMA including Brae who started the series. ZOOMA has taken lots of feedback from last year and is always trying to improve their race experiences. 

I have run the ZOOMA Annapolis half marathon race in 2015 and 2016 so I'll definitely be back this year.  This year is actually the 10th anniversary of ZOOMA Annapolis so it's going to be an extra special event.  

The half marathon and 10K start at Navy-Marine Corps Memorial Stadium and then takes you through lovely downtown Annapolis then up and over the challenging Naval Academy Bridge before ending back at Navy Stadium. The race course is open for 3.5 hours for both races. 

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Same courses in 2017 as last year!
I always loved the open and relaxed After-Party Expo at the race with live music, wine, and recovery yoga. The weather and humidity in June always make this race a little challenging, but it's a great weekend with awesome perks such as a great swag and FREE race photos. It is a women's race series, but men are welcome to run! 

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My free race photo as I crossed the finish line at the half marathon in 2015 
This year for the 10th Anniversary celebration there will be a Virtual Half Marathon or 10K option which lets your participate virtually and still receive swag including a shirt and medal in the mail.

This year ZOOMA Annapolis falls on the June 3, 2017, the same day as the Baltimore 10 Miler again so I wanted to get the word out there to peeps in the area. I am just starting to feel more comfortable in my injury recovery with making future race plans so I marked it on my calendar officially. I'll also be coaching the ZOOMA 10K training group out of the Charm City Run Baltimore location in a few months which will be super fun as a race ambassador and someone familiar with the course too. 

Registration is open for the Annapolis race and prices increase May 21. 
Use my code LAUREN2017 to save 10% off your registration. 

ZOOMA also has a great podcast about all things health and fitness that you can access through their website here

I'm excited to have a fun summer race already on the books! 

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Do you have any big summer races planned yet?

January 30, 2017

What Will Make Me a Better, Faster Stronger Athlete in 2017

Hello! I'm still moving along on my return to running plan and am up to running TWO WHOLE MILES. Yes, sarcastically because I have had a couple runs this week where I just want to keep going, but then my mind is like BUT THE PLAN and then I think about how I don't want to be injured or in a boot again so I stop. Being able to run 2 miles is way better than 0 miles. I am still trying to work on changing my running form which is proving to be hard and might not happen, but at least there are things I think of like squeezing my booty to engage my glutes every so often and lean forward a bit to prevent over striding.  

I have been really wary of registering for races even though I have 2 half marathons on the books in the spring because coming back from the injury and getting my mileage up is a slow process. Therefore I am still thinking about 2017 goals (besides not getting injured) as well as what I want to accomplish outside of fitness. So that post will be later. 

There are things I have been doing that I want to continue with as my mileage slowly but surely increases to make me a [harder] better, faster, stronger athlete.  

Yoga

I was always on this blog talking about how I need to do more yoga and how yoga is so great for runners. Finally completing Yoga Sculpt teacher training at CorePower Yoga and then starting to teach at the Harbor Point studio has been a little blessing. It gave me a nice outlet when I was in the boot and couldn't run. Also teaching has made me do yoga more besides the obvious reason. It helps that as an instructor I get free classes at CorePower (which is AMAZING), but it is also easier to practice on my own before or after I teach as well as take other classes when I am already at the studio. Besides the physical benefits, the mental and spiritual benefits for me have been missed and are much needed when I am busy with school and work. It's always good to be reminded to slow down, breathe, and stay present.  I am finally getting back into yoga and am loving it. 

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Stretching/ PT Exercises 

This one is kind of a no-brainer, but I need to carve out time at least 3x a week to continue with some of my theraband exercises from PT for my glutes and hips once I am no longer going on a regular basis. I also have been valuing a warm up and cooldown to my runs. For me that is walking a bit before and after a run. Stretching during the week is important to. I mostly stretched well after long runs during this past marathon training cycle, but taking the time multiple times during the week is so important. I like this quick stretching sequence from Runner's World. 

 
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