Letters to My Daughters: Strong is the New Skinny

I'd love to remove the word skinny from a female's vocabulary. Unfortunately, its become an obsession for many and not a healthy way of seeing yourself. I firmly believe in living through example...I love to exercise, eat healthy, grocery shop and cook. But I also love to sip wine, bake, and snuggle in bed on lazy Sunday mornings. I want to be strong (mentally & physically) and healthy, not skinny and hungry. These simple notes are what I want my girls (and boy) to look at when they see me. A mom who cares not only about her kids and family, but herself too. It took me a good 4 years into mommyhood to join a gym b/c I felt guilty. I didn't want to leave my child with someone else, that was my job (or so I thought). I went for many walks and would get up very early the the a.m. to go running with my oldest daughter in tow...but 4 good years for me to accept the fact that is was ok for me to put myself somewhere near the top of the totem poll of importance. Once I did, I felt a sense of empowerment - not being at home all day in yoga pants and spit up on my shoulder. It allowed me to have a purpose to leave the house each day (Lets be honest, staying at home full time sometimes makes you feel like a prisoner in your own home) and feel like I was accomplishing a goal I set out of myself. I craved the strength in my mind & body to make sure I was allowing myself the time to be a better mother, wife and friend.

After having my third baby and realizing my alone time was becoming more precious, I signed up for a 1/2 marathon last Spring - a goal I always wanted to accomplish and knew if I set my mind to it I could do it (I signed up for my 2nd this Fall). It took some time away from my kids, but important time they were then able to spend with dad and see their mom working hard towards something that meant so much. They cheered me on and even wanted to wear my medal I received. It was a good time for me to choose to accomplish a goal and now I'm able to take a bit of a break while life leads me. I still run almost everyday, but I know more now its for my mind than my body.

I want my girls to strive to be strong and healthy. Play sports for fun, get outside and explore the neighborhood. Ride bikes, play tag, swim, hide & seek, you name it. All of these things give you strength, confidence, healthy laughter and most important time with your loved ones. That is what matters in the end. I have a quote which I love that says "Life is not measured by the number of breaths we take, but by the moments that take our breath away". A good reminder as parents to sit back sometimes and just take it all in. Watch them play and see how they live. Its in those moments that we allow ourselves to be in the present - and happy.

Road to a Half Marathon: We Did It!

So I mentioned a brief hiatus from my blog after the holiday craze and 1/2 marathon training - who knew it would take up so much of my time. Waking up early, staying up late, long runs on the weekends. Its not an easy road, but its certainly doable with focus and perseverance (and a fabulous husband who knew how important this was to me) . If you look back on last year around this time I was training for my first 10k and very candid that although I've been a runner for years, I never ventured over 4 or so miles. That was within my comfort zone. I never had to hold myself accountable for anything longer than that. It was merely a form of exercise I enjoyed and did it to clear my head. This 1/2 marathon process has opened up my eyes to what my body (and mind) is capable of. I have to say that now completing it, I'm very proud!

Per your request, below is the chart I followed for my training purposes. Because I had already been running 4-5 miles every other day on most weeks, I skipped more of the shorter runs focusing on consistency of increasing my heart rate and long Saturday runs. In hindsight I could not have completed the 1/2 marathon without sticking to a plan and running my designated long Saturday run mileage. I was very lucky to corral friends to run with me which never made for a dull run. Friends keep you motivated and accountable during those tougher days when you'd rather pull the covers over you in bed. Another motivator I used was Map My Run. There are many other running pals out there to help track your progress, but I happened to pick this one from the beginning of my training and vowed to stick with it. It helps track your total mileage and your pace (which is important when running longer mileage). You never want to burn yourself out too quickly. Starting slower can help balance out your run so you can sustain a comfortable pace.

My Personal Training Tips

1. Get a Plan - I just happened to Google a training plan for a 1/2 Marathon and modified it (chart above) to what I enjoy. I like being active everyday so those "rest" days in the first few weeks were more of weights or light walking for me.
2. Grab a friend - I truly enjoy the time I get to work out alone, but having someone to run alongside on race day was something I didn't think twice about (especially on the longer runs). It helps you stick to your goal!
3. Proper Attire is Key - Not only is it important to choose comfortable workout attire, but also to make sure its weather appropriate. Good running shoes are essential - and they don't have to be expensive. Just make sure you have trained in the shoes you'll be running in..or you feet might regret it.
4. Stay Hydrated - Not one tip is more important than this one, in my opinion. Staying hydrated will keep you from getting fatigued and keep cramps at bay during the race and will also keep your focus off unexpected hunger. Proper hydration is so key!
5. Stay Healthy- This should be a no-brainer and hopefully by deciding to start training for any type of race you've already jumped on the health bandwagon - good for you! I highly recommend daily vitamins & supplements to boost your immune system and recharge your overall health.
6. Have Fun - Simply put, enjoy yourself. This shouldn't be grueling. Make small goals for yourself  and what you know you can handle. The reward will come on race day when you cross that finish line - I promise!

It is amazing to me how far I've come in just one short year. It was only a short time ago I was training for a 10k, now I've completed a Half. I'm so proud. I hope you get inspired as I did to challenge yourself and take the time to conquer a goal (even its a small one). This was something that was important for me to complete - and I'm so glad I did. Onto the next adventure!!

My 10K Training Schedule

For those of you who were interested, below is the training schedule I followed (to the best I could) throughout the weeks leading up to the race. I believe its important to stick as closely to a training program as much as possible - that's what its designed for. There is likely to be setbacks and obstacles in your way with your schedule, but don't let that discourage you.  If you need to, take a day off to rest and get right back to it the very next day! Don't stress yourself out, this should be fun.

Note: I couldn't figure out how to make the chart prettier. But you get the gist :)

From the beginning of my training process I used an iPhone App called Map My Run. I found this application extremely helpful in tracking my runs and my progress - calculating pace, distance, routes, etc. It is so user friendly and I would highly recommend this to anyone starting out. After your first few runs you get a good idea of your natural pace which helps you determine if you want to stick to that or speed up/slow down throughout your run.

My Personal Training Tips

1. Get a Plan - I just happened to Google a training plan for a 10K and modified it (chart above) to what I enjoy. I like being active everyday so those "rest" days in the first few weeks were more of weights or light walking for me.
2. Grab a friend - I truly enjoy the time I get to work out alone, but having someone to run alongside on race day was something I didn't think twice about. It helps you stick to your goal!
3. Proper Attire is Key - Not only is it important to choose comfortable workout attire, but also to make sure its weather appropriate. Good running shoes are essential - and they don't have to be expensive. Just make sure you have trained in the shoes you'll be running in..or you feet might regret it.
4. Stay Hydrated - Not one tip is more important than this one, in my opinion. Staying hydrated will keep you from getting fatigued and keep cramps at bay during the race and will also keep your focus off unexpected hunger. Proper hydration is so key!
5. Stay Healthy- This should be a no-brainer and hopefully by deciding to start training for any type of race you've already jumped on the health bandwagon - good for you! I highly recommend daily vitamins & supplements to boost your immune system and recharge your overall health.
6. Have Fun - Simply put, enjoy yourself. This shouldn't be grueling. Make small goals for yourself  and what you know you can handle. The reward will come on race day when you cross that finish line - I promise!

Road to 10K: We Did It!

...and I stress we very hard. I could not have done this without my beautiful sister by my side. Although we live far apart and didn't train together, we signed up to run the actual race with each other - and wouldn't have had it any other way. I highly recommend always having someone to run with...it definitely makes it easier. Luckily her and I run the same pace!

Note: We started in the second wave so the finish time isn't accurate.

The morning was beautiful and we only had a slight bit of anxiety, never have running in a race before (other than smaller charity runs throughout the years). We started off with confidence and said all we would do is stick together and keep on running no matter what! I don't have official race results, but by the looks of it we kept a 8:50 min pace and finished around 50 min. We were extremely proud of ourselves. Its not easy finding time to do things for yourself, but this race was important to me. I couldn't have been happier I did it!

With the tragedy in Boston this past week, I couldn't help but be emotional towards the end of the race. Knowing my family was waiting for us at the finish line, I kept thinking of those Boston Marathon runners who were approaching their own finish line coming up on that awful catastrophe  Not even being able to comprehend what could have possibly be going through their minds at the time, I got a tear in my eye. God bless all of those emergency personal who were right there to help, along with the heroic civilians who put their own lives at risk to help others.

Completing this race was important - as a mom, wife, sister, daughter, and even woman. Its necessary to make yourself a priority every once in a while. And not to loose yourself in your family, work, and day to day life. I don't think of it as being selfish, I consider it making me a better person. I'm happier when I get to take time for myself - feeling almost "normal" again and not so consumed by the world of homemaking and motherhood.

I look forward to signing up for another run - hopefully soon! Thank you for all of the kind words of encouragement throughout this process. Its been so amazing!!

Road to 10K: Final Saturday Run

Its amazing how good you feel when you get a FULL 8 hours of sleep - its priceless! I think that was the first time in 18 months that has happened. Seriously. Anyway, today was my final Saturday run before the 10K which meant I had 7 miles of open road ahead of me. Although living in a suburb of a larger city that means lots of side streets, major intersections, and dodging construction vehicles. I had the best of luck this morning though - it is gorgeous, gorgeous, gorgeous outside. A brisk 70 degrees and sunny. I could not have asked for a better morning to run a peaceful finale to my Road to my first 10K. And I did it!

I have to honestly say, I wasn't sure how I would find the time to work everything out with the different recommended runs and workout scheduled for training. And of course, there will always be set backs with kids, school, sports, or even injuries. You just have to know that going into it and know everything will work itself out. My advice would simply be to take a day off if you need to, but always get right back up and keep on going. You'll be so thankful you did.

One of my favorite sayings ever!

Love this saying so much! These words are so true and so relevant for the time we live in. Life seems as busy as ever, but we don't want to forget what we (as moms) love to do and what we enjoy. Running is something that gives me pride, energy, and most of all - sanity. I am very proud of myself for making this commitment and I can't wait for the next challenge -who's with me?!

Road to 10K: Two Weeks to Go!

Cheers for warmth and sunshine!!!

With two weeks to go, it was on my training schedule to run 6 miles on Saturday. I've been really lucky because every weekend the weather has gotten better and better - leading me to only want to get outside and challenge myself. Now remember, I don't doubt can run the mileage of a 10K, but its important for me to physically train to get my body, joints, and muscles prepared. Its been a struggle finding alone time due to our family's schedule, but I've done my best to stick to the program. I ran 6 miles on Saturday and it was so gratifying. I've been having so much fun along the way and have been embracing the time to myself, mostly, getting some me time :)

Funny enough, on Sunday, I had a bit of a setback because I twisted my knee. Not running, but playing in the yard with my kids, of course. It was bound to happen. I've rested for about 2 days and plan on getting back out tomorrow for another 4 miles. I hope this weather keeps up because when its sunny and warm there is no place I'd rather be than outdoors. I think I thrive off sunshine - I really do!

Whats been fun during this process is talking to my 5 year old about running - she asks me if I've won the race every time I go out. Its really cute! At this age all they want to do is be like their mom and dad - we can provide them a good role model of someone who enjoys being outdoors, exercising, and allowing ourselves precious alone time. But most importantly, we can show them how we live with overall healthy habits. 5 year olds are very curious little beings and its much better to show them how to be happy and healthy rather than trying to explain it.

Anyway, I'm getting pretty excited for the final run in two weeks. I can see where this race thing might get addicting. I can't wait to sign up for a 10 miler next time...anyone??

GOTR: Bananas - A Portable Fruit

Happy Tuesday!

And welcome to warm weather...what a great day for a run!

One of the most perfect fruits for anyone, especially runners, is a banana. I don't know many people who don't love bananas. I think they're good for breakfast, lunch, or dinner - or best of all snack. I found this chart below about all of the wonderful health benefits of bananas and I thought I would pass along. Such a simple fruit can do so much for your well being. Bananas are one of those fruits you can't use the excuse of expensive, inconvenient or messy - you can take them anywhere with you. Anyone from babies through adults can enjoy this versatile snack. 

If your bananas become too ripe before you get a chance to eat them- peel, slice and place in zip-loc bag in freezer for a quick addition to any smoothie. Or, grab your GOTR girl and make a family banana bread or muffin recipe. Yum! Bananas are one of the reasons I'm at the grocery store so often - we can't keep them in the house.

With all of these wonderful health benefits, who wouldn't want to grab a banana everyday! 

For more information on how powerful of a fruit bananas are, click here.

Girls on the Run Newsletter Week 6: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

Road to 10K: Spring Break Saturday Run

Welcome to Spring!

Today is the first day of Spring Break and finally it actually feels like it outside...at least for today. It made running 5 miles a little easier with the sun shining on my face and a cool breeze in the air. After a week and a half of being sick - it felt good, really good to be outdoors and getting back on track. Just the other day I had to run 4 miles on a treadmill with no music (I forgot my headphones) - that was awful!

I wasn't sure if I would accomplish today's goal because I had a little too much fun at a girls night last night. We were up late and had a few cocktails to celebrate new babies, new mommies, and old friends. To be honest, I felt a little dehydrated this morning. I knew I should have drank more water before going to bed, as well as a sufficient amount when I woke up. I just didn't and I could feel it on my run. Dehydration can lead to fatigue, loss of coordination, and muscle cramping - all things to avoid during a run (or any other time for that matter). I could tell it was a little harder to breathe during my run and I knew exactly why. I knew if I was properly hydrated as I should be it would have been a bit smoother. Never the less, I stuck to my motto of keep on moving and luckily with the beautiful day I finished - and it felt great!

Top 10 Running Songs on my iPod right now:

1. Fun - Some Nights
2. Poison - Talk Dirty to Me
3. Poison - Fallen Angel
4. Kid Rock - Born Free
5. Carrie Underwood - Good Girl
6. Carly Rae Jepsen - Call Me Maybe
7. Pistol Annies - Hell on Heels
8. Katy Perry - Teenage Dream
9. Gwen Stefani - Sweet Escape
10. Journey - Faithfully

Enjoy your Spring Break and try to get outside if you can. I am jealous of all those heading out on vacation...my Spring Break Saturday Run will have to do for now!

For more info on the importance of water check out my blog post: Water...And Those Other Drinks

If interested, I also found this great article from the American Council on Exercise in regards to proper hydration. Enjoy!

Road to 10K: A Not So Saturday Run

Happy St. Patrick's Day!

Well, this past week has pretty much been a bust for me in terms of my workouts and training. I've been pretty sick, along with the kids - and everyone else in town for that matter. Its been a long week! Life sometimes brings us detours and we have to handle them the best way we know how. With that being said, every single workout/run was put on hold to try and rest and get better. When it comes to your immune system - rest is a must! I don't sit still very well on an average day, so when my body is telling me to relax - I do. For my "Saturday" Run this week I was to do 4 miles so instead of accomplishing that yesterday, I waited until day 3 of antibiotics and a day where I actually feel like a normal person. So here we are today - Sunday. It happens to be St. Patty's Day and the start of a new week so I chose to cut myself some slack - but now its time to kick it into gear. Lets go!

I set off for the gym this morning a bit sluggish, but motivated to get it done. Four miles is what I needed to do and 4 miles was what I was to accomplish. I completed it in 38 min - Not bad for a week long slacker :) It just goes to show that no matter what your setback may be...there is always a moment where you just get back up and go. The most important thing for me this last week wasn't to over exert myself - it was to rest. And rest is what I did!

I'm excited to move on to tomorrow - only a few more weeks left!

PS: Congrats to all the DC Rock N' Roll 1/2 Marathoners out there who ran yesterday! Job well done!

Road to 10K: My First Saturday Run

So today I woke up knowing I had to do my first longer run of my 10k training program - the long runs increase every week to get me to my goal of 6.2 in 7 weeks. I've run 3.5 miles plenty of times before so I wasn't necessarily intimidated by the length, but I certainly didn't know how well I would do. I try to never put pressure on myself to run fast or finish within a certain time. My goal is always to never stop running not matter how slow that might be and just finish the intended distance. Today was an exceptionally beautiful day which helped. The sun was shining and there was a bit of a breeze which is always beneficial on a long run day. But I will say, I was extremely tired and wasn't sure I would finish with a smile on my face. My kids were sick this week and I was certainly fighting off something - a possible stomach bug virus going around - but I didn't want that to discourage me from getting out there and taking that time for myself.

I got all geared up - yes, I bought myself a new running jacket for "motivation" - put on my headphones and started my run, loving every minute of it! I haven't been outside to run in months..it felt so good! Not only did I complete my 3.5 miles with a 9:00 mi pace..but I exceeded that doing 3.75 miles sprinting at the end. Who knew??! I really was proud of myself. I wanted to keep going, but having a time constraint at home and knowing I wanted to stick as close to the training program as possible, I stopped (with a smile on my face). The sense of accomplishment was enough for me.

Highly Recommend Map My Run App: http://www.mapmyrun.com/

Bring on tomorrow!

My First 10K...a Commitment to Me

So, it may not sound like much, but a 10k is a big deal for me - in more ways than one. Yes, its 6.2 miles of running and yes, you have to keep a certain pace or you get booted off the course (yikes!)....but more importantly its a personal commitment I'm making to myself. I have been a runner (by my standards only) for over 10 years, but for pure enjoyment and peace of mind mainly. Its the biggest stress release for me to strap on my tennis shoes and just start running. I never go to far, nor have I ever had to. I usually ran anywhere from 30-60 min listening to music, clearing my head...and then on to the next task back at home. I don't want to come across as a martyr because I certainly don't feel like one, but since I had kids I definitely put them first before myself. Having three kids almost back-to-back left me with little time alone, a staggered exercise regimen and a yoga class here and there for solitude. Although I'll take anything I could get, I never wanted to make the commitment of signing up for a race in fear I wouldn't make the goal due to pregnancy symptoms, recovery, sick kids, you name it. I knew whatever I did I would have to train for it because I was just a leisure runner. I've finally gotten to a place (with a bit of a push) to make this commitment for ME. Just for me.

So...I went and signed up for the Pike's Peak 10k in April and couldn't be more psyched! (And I might have conjured my younger sister into doing it with me - thanks Kels!). I don't have any doubts I can run the mileage, but I've been known to freak myself out on "game day". I just hope when the day comes I find a sense of peace and just run my heart out. Thats all I want to do is put one foot in front of the other and finish. And to see my family at the end of the finish line - that would certainly make that run that much sweeter.

I am so proud of the family my husband and I created together and to see their faces as I cross another finish line of a commitment we made together - I'm sure it'll bring tears to my eyes. Those personal experiences you enjoy as a mom make you that much better of a person. I never want to look back and wish I had done anything different. I would stress to any mom to still work at accomplishing your goals - even if its just a 10k like me!

I began my training this week and so far so good. I've only had to run 2-2.5 miles and did a Pilates class (which I'm really sore from). I'm sure there will be grueling days ahead. If you'll let me, I'll take you all on my journey with me to let you in on my progress...who knows, maybe you'll consider doing something for YOU soon too!

Kristen xoxo

For more information on Pikes Peek 10k, please visit their website: http://pikespeek10k.com/






















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