Support the Children

Happy Monday Everyone,

Now I know you were all expecting this post to be about health and running, but it's more than that this time. Every February,  my local radiostation holds a fundraiser for the Akron Children's Hospital. This year, I am trying to fund raise for them as well. With the help of my service fraternity,  Alpha Phi Omega, I hope to be able to raise somewhere between $200 amd $500 by Valentine's Day. I woukd also like to ask that you be just as willing to help those in need. If you have the time, please help the children and families at Akron Children's Hospital by donating. Yoi caheren donate by clicking here. Every little bit makes a difference.

Thank you for your kindness,
Danielle




more links:

http://www.kintera.org/faf/search/searchTeamPart.asp?ievent=1092667&team=5822358

https://www.akronchildrens.org/cms/radiothon/mobile_index.html?utm_source=Developments&utm_medium=Newsletter&utm_campaign=February%2B2013

https://www.akronchildrens.org/cms/event/5b486a8a5a0e32fc/mobile_index.html

Training Update: Slowing Down the Pace

Hello everyone!

As most of you know, I recently started training again. Last week I posted a running schedule for myself to help get me back into shape. I am quickly realizing that I am further behind than I originally thought. So, rather than quitting, I am slowing down my schedule. For the rest of January, I will be cutting off some time/mileage from my long runs; for February's schedule, I will most likely do the same thing as this month only slightly more difficult (assuming I can handle the extra running). I know it sounds almost pathetic to some of you who run normally, but I really never ran because I was good at it, I ran because I love it. In my opinion, the fact that I even try speaks wonders. The feeling I get from knowing that I am able to improve is nearly unexplainable. I hope you all have a wonderful week.

Danielle ♥

We All Have Our Limits

You always hear people telling you to "push your limits", but I want you all to "know your limits". Too often we try to push way past our limits and are disappointed in our inability to do so. We all have our limits, and we have them for good reasons. In running, we have physical and mental limitations. Mental limitations are just a matter of your attitude and outlook on what you are doing. Mental limitations sometimes seem impossible to push past, but once you realize what you are physically capable of you can push yourself to your physical limit instead. Our physical limitations cannot be pushed too much without injury. Physical limitations change slowly over time, so don't expect to go from sitting on the couch your whole life straight to running a marathon. Unless you're magic, it probably won't happen. We have to slowly build ourselves up to reach our limits and slowly push past them. For example, I started my training (as mentioned in my last post) today. Now, I only ran 11 minutes, but prior to today I have not run in months. Factor that in with the cold weather and the Pennsylvania hills and I was pushed to my limits. As much as I hate to stop, I did take a walk break in my run. But you know what? I'm okay with that. I pushed myself as far as I could go. If I had run full out for 11 minutes, I'd probably be twice as sore tomorrow, plus I'd risk damaging some muscles or not being able to breathe. The same should go for all of you. If you are starting to run and/or exercise, the first thing you should do is learn your limits. Once you know where you stand on the physical fitness scale you will better be able to work towards getting stronger and better at what you are doing. If you are following a previously made running plan, keep in mind that it is okay to take a break. If the schedule says to run 200m intervals and it is too hard on you, switch to 100m intervals and alternate between running and walking (rather than running and jogging). Are you going on your first long run? Maybe you can't run those 2.5 miles without stopping. That is perfectly fine! Press pause on your watch and catch your breath while you walk. Obviously the shorter your breaks are the better you will become. I also don't want this to sound like I'm telling you that I am too lazy to finish my runs or that I encourage you to be lazy as often as possible. I simply want everyone to understand that we all have our limits, and we all progress differently than one another. I hope you all find this helpful and remember not to push yourselves too far to the point of injury or discouragement.

Find Your Limits!
Danielle

Training: January

As promised, I have attached a copy of my January running schedule to this post. Keep in mind that, if you follow this same schedule, I am not a professional. I have a lot of experience running, but I am not 100% qualified to give professional training advice. However, this schedule is based off the links from my last post as well as my training schedule for high school cross country. I personally believe it is one of the best ways for myself to build up my stamina and speed. Note: if you are completely new to running, it might be better to lower these running times/mileage and take two rest days instead of one. Without further ado, I present my January training schedule.

The Story Begins... Again

Hello everyone!

For those of you who have not been following this blog, I began writing here for a reason. Running changed my life and helped me lose 45+ pounds. Recently, I found my motivation again. I have decided to start listening to my own advice. As of now, I will start training. It is my goal, by January 15, 2015 (One year from today), to have run a half marathon. By May, 2014, I hope to have run at least a few 5ks to help get me back into the running routine. My goal probably does not seem relevant to you, but I hope that by training for this race, I will be able to better help you become better runners. From here on out, I will be posting updates about my progress. By doing this, I also hope to inspire some of you to run with me. If you are interested in running a half marathon, or you have a similar goal in mind, you might even be able to join me in my daily routine. If for any reason you don't think you can keep up with me, keep in mind that I have not run (consistently) in about 2-3 months. This is a new start for me, a new goal, and another chance to better myself. Below I have posted the training plans that I will reference for my own training schedule. I will do my best to post weekly running schedules for all of you following along with me as well. Stay posted next week for the beginning of my journey.

Wish me luck! (I'll need it)
Danielle ♥

Greatist
Hal Higdon (5k)
Hal Higdon (Half)
Runner's World (5k)
Runner's World (Half)

Winter Wonderland

"It's the most wonderful time of the year"... that is, unless you are an outdoor runner. There is a reason cross country runners train in the summer and compete in the fall; the cold weather is not always pleasant. Being out in the cold seems bad enough when you're simply walking to and from your car, let alone trying to breath heavily in it for hours. I know from personal experience that after you have been running outdoors for a while in the cold, your throat and lungs start to burn and breathing becomes a little more challenging. Have I scared you off yet? I sure hope not, because running outdoors  in the winter is not always a bad idea. It is actually pretty healthy for you and helps build your endurance. That and the scenery is gorgeous! Don't let the cold stop you from getting out and going for a run. If you don't have the motivation, or are not quite convinced that running outdoors is as good as I say it is, read the winter running tips below to see if facing the snow is worth it.

1. Find some motivation. Think about how sick of that treadmill you are, how terrible it is to run in place staring at a wall for extended periods of time. Is that not enough reason to get outside? No? Maybe you should plan to go for a run with a friend, chances are you will feel obligated to go and will therefore "force" yourself to get out.

2. Dress for the Weather. This very well may be the most important thing to keep in mind when running in the winter. You obviously don't want to go out in a tank top and running shorts. Look into finding a pair of running pants (or maybe a few layers of leggings) to keep your lower half nice and warm. Same for the top, try to wear layers. I suggest some form of fitted, spandex-type shirt underneath, and maybe some long sleeved shirts or fleece pullovers to wear on top of that. Most importantly, make sure your feet stay warm AND DRY! Your feet are doing the majority of the work, so it's important they stay comfy. Runner's World recommends wearing a pair of shoes with as little mesh as possible to keep dry. Dry fit socks are also a nice choice to wear underneath. On top of all of that, try to find a pair of gloves and something to cover your head and/or ears.

3. Be Bright... Literally. The days are shorter in the winter, so there is less daylight for you to run in. Make sure you wear those bright, reflective colors so drivers are better able to see you and keep you safe.

4. Start Indoors. It's not a bad idea to do your stretching in the warmth of your house/gym/other. While your indoors, it might even be a good idea to warm up a bit with some plyometrics before heading into the cold.

5. Be Realistic. You aren't going to get any new Personal Records (PRs) during the winter. Training and races are over and the cold is going to prevent you from speeding away. Rather than worrying about speed, try to work on your endurance and getting in the mileage. It's also important to build up your running in the cold, seeing as it does take a toll on the body. You will really notice it in your throat and lungs. It seems awful, but I promise, the more you run in the cold, the less and less it will affect you.

6. Get Warm. As soon as you finish your run it is important that you get your body temperature up and steady as soon as possible. Your body temperature will continue to drop when you finish your run, so as soon as you get back to your house/gym/car, change into new, warmer clothes. Again, wear multiple layers, get some new, thick socks, maybe even grab some blankets. Just get warm!

Now, get out there and start running! Once you get used to it, you really will start to enjoy running outdoors and you can say goodbye to the overcrowded treadmills at the gym. Good luck!

Danielle ♥



For more about running in the winter, visit Runner's World by clicking here.