Don't let the drop in temperature cause you to drop your mileage! We've reached that time of year where snow fall is pretty common (at least in the north east US) and roads and sidewalks can have icy patches. If you're having trouble getting your runs in during the winter, I've got a few ideas that might help you out! First, you've gotta have the right gear. You'll want to have gloves, warm socks, reflective gear, a headlamp (if running at night), hat / ear protection. One thing to keep in mind is that it's really easy to overdress in the winter. If you overdress, you'll cause your body to get too warm which will make you sweat. Then, your sweat will start to freeze and you'll be even colder than you were to start with. It took me a while to find the right amount of winter gear. My best advice is to feel a little cold when you start. If you go outside and you're already warm, you've overdressed. If you're running while it is snowing, you may want something to protect your eyes from the snow. I would recommend wearing a hat and sunglasses. Don't care about snow flakes pummeling your eyes? Me either! Enjoy those frosty eye lashes. Be sure to show them off in your post run selfie! Go slow! I wouldn't recommend doing any speed work outside when there is snow and ice on the ground. It's too easy to slip and fall. Keep the pace down and be aware of each step you make. On particularly slippery days, I keep my cadence up and my strides short to prevent slipping. I keep my cadence up because if I hit some ice, my steps are quick so my foot has already been pulled off the ground, making the slip have less impact on my center of gravity. My goal is to have my foot begin to lift as soon as it has touched the ground. I try to pretend the road is lava and I'm lifting my feet off of it. Also, by making my strides shorter, I'm keeping the center of gravity right under me. Leaning forward or backward will make it harder for you to stop yourself from falling if you slip. Don't be afraid to take your run indoors. Running inside, you won't need to worry about the elements. Many gyms have indoor tracks and there is always the treadmill. If you're hitting the treadmill you can watch some Netflix or listen to a podcast. For me, doing either of those really helps to make the time fly! If you don't have a gym and are in the market for a treadmill, I've got a great resource for you! After all, a treadmill is a large purchase, so you're going to want to make sure you have the best one for your needs. Reviews.com has reached out to me with a great guide I wanted to share. It'll make choosing a treadmill so much easier. They've done a TON of research and they even put the treadmills to the test. Check out their full guide on treadmills here: https://www.reviews.com/treadmills/ Enjoy your run! Running in the snow can be really enjoyable. On a snowy day it seems like the world has slowed down. There are less cars on the road and less people out an about. Don't think about a to-do list or work, live in the moment. Take in the the sound of snow crunching beneath your feet. Look around at the trees with snow accumulating on the branches. Feel the crisp air. Catch a snowflake on your tongue!
Xoxo, Chelsea
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While the desire to improve is always there, sometimes the motivation to actually get out and do it isn't. I'm coming off of a week where I had no motivation to run or blog. My feeling is, if you want something, you should make time for it. I want to improve my running. I want to continue to blog. My lack of motivation kept me from accomplishing both last week. Normally, I'm pretty driven. But with everything, there are always ups and down. So far this week, I'm back on track which got me to thinking about motivation. One thing I will admit I'm actually good at is staying motivated. My personality is to go at things 150. My good friend K.S. said it best "You overdo everything you do". BUT there are times, like last week, where it diminishes a bit. It's important to re-set and re-motivate yourself. Don't get down on yourself because you had no motivation. It's normal. It happens to everyone. Let that go, and move forward.
Motivation isn't forever. You need to replenish your motivation every now and again. I'ts like a pillow that needs to be fluffed. It's like lipstick, you need to reapply it from time to time. Here are my tips and tricks to stay motivated: 1. Preparation. Before the week began, I sat down a listed all of the days I planned to run along with planned mileage. Now I've got something in writing that I want to complete. This will keep me accountable on days that I'm feeling meh, to get out an accomplish the daily goal I set for myself. I use a planner for this and it is EXTREMELY helpful. I do not think I'd hit my goals without my planner (Side note: I went jumbo sized again this year, up from large last year, and I'm in love. SO MUCH ROOM FOR ACTIVITIES, er, I mean WRITING). 2. Attitude change. I was treating things that I love like a chore. I choose to do these things because I love it. No one is forcing me to do it. Once I reminded myself the "why" behind running (and blogging), I was able to change my attitude away from treating running like a chore and back into the mind set that I'm lucky to be able to do it. I remembered how frustrated I was when I was injured and couldn't run. During those times, I said I'd never take it for granted and yet, I was. 3. Set goals. Having a purpose for what you're doing makes it a lot easier to stay motivated. For me this year, first I was training for Broad Street, shortly after that a half marathon and now I'm aiming 1,000 miles for the year. Knowing there is a bigger reason than just that one run is really helpful. 4. Bribe yourself. A new lipstick just came out that you reallly want? A top, sneakers, bag? Do not allow yourself to make that purchase until you hit your goal! This will give you some extra incentive to hit your goals on days your motivation is low. PLUS, you get something you've coveted. Sometimes, that "thing" you've been wanting, doesn't end up being as important as it was when you set your bribe. 5. Remember how you felt when you didn't accomplish your goal. Sometimes, it's important to reflect on a time you've failed. Don't beat yourself up about it. But remember that feeling. Remember all the 'what ifs' that you had. You know you could have accomplished your goal, but you didn't get out and get it done, Let that feeling fuel you to get out the door, or to write your blog post. You can do it, so get up and do it now. 6. Just do it: as Nike says, "just do it". There are days when I'm feeling lazy and do not want to blog or run. But I make myself do it anyway. Why? Oh. Because she's dead... whoops, went off on a T.Swift tangent.. Let's bring it back in (told ya, it wouldn't be my blog without a side note here or there). I will just make myself go out and run or sit down and write because a lot of times (most time), once I've gotten started, I remember why I do what I do. I remember the feeling you get from a run (runners high is real!). I remember how good it feels to get my brain moving to come up with ideas or colorful language. xoxo, Chelsea You may have heard the saying that running is 90% mental. I tend to agree with that and my mind certainly was not in it on Saturday. I was slow to get up, didn't have the proper nutrition pre-race and generally, unfocused. I didn't "feel" like warming up. I was just blah. Looking back, I'm a little disappointed that I wasn't more focused. My training has been consistent and I know I could have done better. I wanted to do the race and I was excited about it but race day, my mind wasn't having it. I'll be sure to make sure to be mentally ready for my next race. That said, I'd still call it a successful day. I had great weather and the best fan/photographer there to cheer me on (I'm looking at you, Rob).
I was the third overall woman! It was a small race, so that isn't as impressive as it sounds but, I'm still pretty proud. I've never been able to say that about a race I've done. Now onto the summary: Goal: 54:47 or faster Actual: 6.82 1:01:57 -> 6.2 finished in 56:05 (calculated via Smash Run) Mile 1: 8:15 Race starts and I'm feeling pretty good! It was a smaller race, so I'm keeping up with the front-ish of the pack. This race was really cool because they didn't shut the roads down, the cops were driving along with us and closing the intersections as we arrived. I've never seen such a presence for a race. Big shout out to the East Orange cops. They did an excellent job! Mile 1 ends, I'm at 8:15. During my half, my first mile was in the 7's so I'm already a little behind. I'll just be more consistent here than I was for the half, I think to myself. Only three miles and I'm half way, this'll be easy. Mile 2: 8:53 At this point, I'm already feeling it. The music isn't doing it and I'm just feeling blah. I look at my watch and I haven't even completed mile two yet?! What is going on? I feel like I'm running forever at this point. This blows my mind. I usually never do runs that are shorter than three miles, so why would I be feeling this way during mile 2? I realized at this point, it's going to be a longgg race. Mile 3: 9:24 I finally made it out of the terrible second mile. I know once I finish this mile, I'll be about half way and I can start concentrating on picking up speed and finishing. I thought mile three would be better than mile two. I was wrong! Early into mile three, I was passed by two woman, I was no longer the first place female. I was frustrated. I tried to keep up with them but my mind wasn't in it. After I was passed, I thought about walking, I thought about giving up, I thought about quitting. Instead of stopping, I bargained with myself. Slow down for this mile, use it as a recovery mile, and if you still feel like quitting, you can walk next mile. And so, that is what I did. Mile three was my slowest of the run. Mile 4: 9:16 During mile 4, I really focused on picking things back up. I knew my cadence took a hit during mile three, so I really concentrated on lifting my feet as fast as possible. This made running a little easier and I began to settle into the run. At this point, I was already half way, and I stopped fighting with myself so much. Mile 5: 9:20 I was not feeling it! I settled in during mile four but mile five was just a battle. I knew the end was coming, I knew I was almost there but I just couldn't get myself going. There was a lot of internal battling going on during mile 5. I also knew I wouldn't PR during mile 5. Mile 6: 9:07 I think realizing I wasn't going to PR today allowed me to relax and not be so focused on the time. I passed a few people at mile six. Quick side note: there was a father and son running together. The son was probably about maybe 7-8 years old, maybe even a little younger. They ran almost the entire race hand in hand. I was so adorable and definitely #goals for me with out (hopefully) future children! The final stretch: .82 miles 9:06 pace A true 10k is 6.21371 miles. Understandably, I was excited when I entered the final stretch. I've completed 6 miles, so not much more left! 6.2 miles came and went, I looked at my watch and saw the mileage climbing. 6.4... 6.5.... Is this ever going to end?! What felt like turn after turn, I like someone was playing a joke on me. I actually thought the race would never end and that I was lost. Finally, one of the police officers announces through their car PA system, "You're almost done! You're going to tun right, then left. Then you'll make a right and you're on the home stretch." I felt like I had run for a while after the announcement and still no end in sight. I almost asked some people if I was getting close to the stadium because I was desperate to finish! Finally, I made the last turn and saw Rob. I'm almost done!! I thought. I was elated!! While, my recap may sound like I hated the race, I really did enjoy it. I always enjoy races. I'll be doing this race again if they have it next year. I was just so mentally not in the right place that it made reflection back on the race seem so, well, negative! Saturday was a big wake up call about how important mental strength is. Running is 90% mental, couldn't ring more true. While I will continue to work to be a faster runner, I'll also be working on mental strength. While I haven't exactly figured out how to go about doing that, I'll be sure to share what I come up with! I hope you all had a marvelous weekend! xoxo, Chelsea |
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