GUEST POST: "Get Running" By RunMeganRun

5 Tips for Incorporating Running into Your Life

… especially after you start a new job and your whole (previous) life’s schedule is turned upside down.

Hi guys! I’m Megan, from Run Megan Run. I started a new job about 3 months ago that is 8 am – 5 pm demanding and asks a current 40-minute commute home from me. My previous temporary gig was substitute teaching, where I was home by 3:30 every afternoon and could run when I pleased. Needless to say, going back to an 8-to-5 was pretty tough and even 3 months in, I’m still struggling a little with finding the balance, and sometimes the desire, to make sure I get out the door.

Here’s a few tips, partially by science and partially straight from yours truly, on ways to take advantage of the time you have and the energy you’re given on how to make sure you’re still lacing up to your satisfaction.

1. Schedule!

I fortunately/unfortunately live by a planner and a to-do list. My summer is swallowed whole by work, so it’s tough for my time to get quickly commandeered by other ‘life’ things. Just like you would write a to-do list of the things you need to get done at work, consider adding your run to your to-do list, too – it’s just one more check-mark to add to your notes! Maybe it also means putting it into your Outlook with a reminder so that you have a regularly scheduled workout time built into your day for you.

2. Runch

If you haven’t heard of the runch, you’re missing out. I mean, check out all these people that do it! Runching asks more of you, especially if you value your lunch hour more than anything, but it’s a great way to combine two loves: getting out of the office and getting your run in! This is hard logistically sometimes, especially if you’re super-sweaty and don’t have access to a shower at your work (lucky for me, I work on a college campus with a gym). I took advantage of this often in Georgia in the winter and spring, and would get a solid 2-3 miles in and time to chow down! Total time maximization.

3. Incorporate it Into What You Do

Because I work on a college campus, and students are typically super cautious or interested in building a fitness-based lifestyle, it’s often been easy to incorporate running and exercise into what I already do day-to-day. At my last school, I was given the opportunity to coordinate a student trip to a local 5K – many of these students ran/walked their first 5K ever that day! How lucky am I that one of my passions, running, can be easily interwoven into my work life too?

4. Set a Goal

Every time I’ve felt a lull in my motivation to get up and going, I’ve found a new goal or challenge to work for. My downtime in motivation has often come after a big move or job change, and I often found it hard to just run with no goal in sight (I have a different appreciation now of just running for the sake of running). Whether that means you’re tackling the #RWRunStreak this summer or have a PR in sight, create a finish line for yourself that will inspire you on the toughest days to keep going. My spring had a good schedule of races on weekends, but the weekdays were tough for me and many thanks to the run streak challenge this summer, I’ve re-found the motivation to make sure I’m giving myself time to get out each day!

5. Cut Yourself Some Slack

This is one of the biggest lessons I’ve learned… cut yourself some slack! It doesn’t have to happen every day, nor does it always have to be as long as you want. Keep in mind what you’re working for but listen to your body and what it’s willing to give. A friend of mine posted this article last week and it resonated with me: sometimes it’s okay to sleep in and choose a later alarm over getting in another 2-mile run. Not only are both necessary, but it’s difficult to get healthy doses of one without the other. So know that hitting snooze an extra day or two won’t make or break you… and it’s OKAY!

Orrrr you can just use motivational alarms like this one!

What other tips do you have to keep up on your running when work and life requires so much? Any great things you’ve learned?

Thanks for reading along, and many thanks to the super fabulous Carlee for letting me take over for a day! You can follow me on Insta, Facebook, or Twitter!

- Megan

Being Okay With Rest/ Travel

If you haven't noticed by now, I am a Type A personality. I like my ducks in a row and lists for my lists (I may have a tinsy bit of OCD, but who knows for sure). With that being said, sometimes it is hard for me to step outside of the lines (even if they are ones I have created for myself).

Source

Even though I am not technically sticking to a training schedule of any type right now (meaning I don't have a coach or calendar telling me exactly how many miles to run a day and at what pace), I still feel like I have a pretty good routine going on. My overall goal is to try and run 4 days a week (normally Sunday, Monday, Wednesday and Friday), with another day for strength training, one day for cross training (normally biking, but if I work up the courage to get into the pool it could be swimming),  and "rest" at least one day a week.

So when things come up - like camping, for example - what is a girl to do?!

Well, first, I need to be OKAY with a little extra rest. Often I think I have an "issue" with rest because I guilt myself into thinking I am being lazy. Rest DOES NOT equal laziness (at least not all the time), it means giving your body the opportunity to heal and recoup so it can grow stronger! An extra rest day once in a while (especially if your body is craving it) will NOT make or break your training cycle (in fact, it might even do more good than harm).

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Next, switch it up! Just because my long runs are normally on Fridays, doesn't mean they MUST be on Fridays. Since we will be out of town from Thursday until Sunday, I decided I would try and get my long run in earlier in the week. My work schedule on Monday didn't have me starting until 4pm, so I figured why not get in my double digit run earlier in the week?! I know it felt weird, but I have to say, although it was out of the norm, I know I will feel better going into the weekend knowing my long run is out of the way and I wasn't missing it or having to try to fit it into our trip.

Another option is to plan ahead. I have already Google mapped the campground to see potential running routes. Ryan has been to the area before and mentioned the main roads aren't the safest to run on, so if I am going to run, I should probably run IN the campground. Well, after checking it out, it looks like I can safely (and easily) get in a 1 mile loop. So I will be packing my running shoes and if the temperatures aren't that insane (the highs are in the triple digits, so I won't be running in the heat of the day, but maybe I can get in a few early morning miles), I will go out for a run or two. Hubby even said he might join me for a couple loops if he is feeling up for it ;)

JUST GET ACTIVE! If you have been around here for a while, you can probably tell the hubby and I don't sit still for long. We are normally on the go (and love it, for the most part :)). Just because I may not be running while we are camping, that doesn't mean we are sitting on our booties' the whole time (although sometimes that is just what the doctor orders). For example, last year Ryan went to Barbados for a photo shoot with work and I was fortunate enough to meet him there once they were done so he and I could have a little vacation. Although I wasn't running (I mean, have you tried to run on those roads or in that insane humidity before?! CRAY-CRAY!) as much as I was originally hoping for, we did make sure to get out and snorkel every day and try to walk around to explore the area as much as possible.

Water is normally NOT my jam, but when I am looking at the pretty fish
I tend to forget about all of the scary things that could eat me...

Exploring an old sugar cane plantation

Sure, it may not be your typical workout, but getting in some activity is better than nothing (and shoot, planks can be done just about anywhere!). And don't you worry your pretty little head, we already have a few hikes planned for this weekend, so we won't be sitting stagnate for long :)

So, if you didn't get the hint yet, we are heading up north for a camping trip this weekend (and I guess you can say this was my way of working through the anxiety I have about missing a few workouts - I mean this blog is mostly just my way of "talking" out loud and working through issues, right?).

But just because we won't be in town, doesn't mean you can avoid the blog... I have some pretty awesome things lined up (including a GIVEAWAY and two guest blog posts) - so make sure to check back and check back OFTEN!

Do you normally stay active on your vacations? 

REVIEW: PROBAR FUEL Bars

I wasn't sure if you guys were getting sick of my reviews on the PROBAR products, so I figured, why not switch it up a bit and let the HUBBY review one of them for you?! YAY!

In case you have missed the last couple posts, make sure to check them out when you get a chance:

• PROBAR Blogger Nation
• REVIEW: PROBAR BASE Bars
• REVIEW: PROBAR BITE Bars

Now, without further ado, here is a little question and answer session with Ryan (@Ruggedwoodsman).

Question (Carlee): Overall, what do you think about the PROBAR FUEL Bars?

Answer (Ryan): I like the fact that they have real bits of fruit in the bars (not just a flavoring). It seems like in a lot of the running world stuff, most bars or fuels are just fruit "flavored". I would give them two thumbs up and recommend them to anyone who asks.

Question (Carlee): What is your favorite flavor of the four (Blueberry, Cran-Raspberry, Strawberry, or Cherry)?

Answer (Ryan): I might be a little partial, but I like blueberry the best. And it tastes like real blueberries. {Side bar, when he was saying this, it reminded me of the quote from Willy Wonka "The snozberries taste like snozberries!"}

Question (Carlee): Give us your feedback on the bar. How is the size? Consistency? Does it fill you up?

Answer (Ryan): I like the consistency. It's a little dense, but still juicy. It tastes good cool or warm (meaning, if it is in your hand when you are running and it warms up a bit, it is still tasty). The size is great for working out or a quick snack. It's amazing that it's predominately chia seeds.

Question (Carlee): When did you use them in your daily life?

Answer (Ryan): I have used them as both a pre-run and post-run fuel. It works well because they can go in my pocket or inside of my hydration pack. They sit well in my stomach and I haven't had any issues with them. I have also started taking the bars with me to work in my lunch. I like that it's a healthy bar and seems better than just a granola bar.

Before heading out for our #Active4Asher trail run

Not only do the bars have fruit, but check out those cashew chunks!

Part of a well balanced lunch (PB&J, apple, string cheese, and a FUEL bar)

Great to grab as a snack while walking the pup to see the sunset

Don't get it twisted, Ryan doesn't do any of the cleaning, this was just to show
that I use them as a little pick-me-up while cleaning bathrooms too!

Question (Carlee): Anything else you would like to tell us about these bars?

Answer (Ryan): All the flavors are really good. As a designer, I like the bold colors of the labels (the packaging, boxes, etc). Overall - REALLY STOKED ON PROBAR!

And if YOU would like to give any of the PROBAR products a try (including the variety packs and even the gear), make sure to use my coupon code "MCCLURGC15" to save 15% off your orders!

Have you ever tried a PROBAR FUEL Bar before?

Rough Runs Happen

Originally I wasn't planning on writing about today's run. I wanted to just take a shower and forget about it. When I have a rough run, it can really affect my mojo for the rest of the day, so I figured it would be best if I could just move past it.

Well, that was until I started getting messages about how it was encouraging to others to hear that everyone struggles at points.

So, I guess if this can give others a boost, I might as well post about it, right?

This morning I decided I would try and get a long run in. Hubby and I will be out of town this weekend, so instead of missing my standard Friday long run, I figured I would get it in today (I don't have to work until 4pm so I had the morning to run and get some errands done).

I made Ryan his lunch and then got some breakfast out for him so he could eat while I walked the dog. Once Walt and I got back upstairs it was time for Ry to head out to work for the day. I changed and got ready to head out for my run (I had to bust out my new #SwirlLove #TwoPairDontCare since they just got here in the mail over the weekend - BTW I got TONS of compliments on them!).

My stomach was growling since it was already close to 9am and I hadn't had anything to eat so I grabbed one of my PROBAR BASE Bars and chowed down (I went with the Peanut Butter Chocolate flavor today). (Thankfully these seem to sit well in my tummy so I don't have to worry about eating them before getting a workout in.)

I filled up a handheld water bottle and hit the road. I figured I would try to get in 14 miles but also listen to my body (especially since I had run a 15 mile run on Friday and another 10 miles yesterday morning). I thought I heard somewhere that your long runs should be 60-90 seconds slower than your MP (marathon pace), so I was shooting for 9:00-9:30/mile pace.

By the first mile I knew it was going to be a rough run. I know, I know, "they" say not to judge a run by the first mile, but when I was already drinking out of my handheld within the first half mile (normally I don't start taking sips until around mile 3) I knew it was NOT going to be the easy run I was originally planning for.

Source

I don't know if it was the humidity, the heat, the lack of proper hydration yesterday, starting too late in the morning, or just a bad day, but that run was TOUGH! I had to start playing mind games pretty early in the run (if you can pass that lady by that light pole you can take a quick break in the shade under the next overpass).

Starting by mile 5.5 or 6 I had already started stopping. The breaks weren't long, maybe 15 or 20 seconds at first, but I find once you stop the first time on a run, it is a whole lot easier to keep stopping throughout it... I think I probably stopped at least once a mile for the remaining 7 miles of the run.

I am so thankful I brought my handheld with me, but if I was really thinking I probably would have brought my hydration vest since I drank all of my water within the first 5 or so miles (there are water fountains I can use to refill my bottle once I hit the harbor, which is what I did, but that isn't until about mile 8 or so).

By the time I got into the harbor I could tell I was overheating (and probably on the verge of being dehydrated), so when I made it to the first drinking fountain I filled up my handheld and dumped it over my head.

Then, of course, I refilled it for the next portion of my run. I ended up drinking it all within the next 2 or so miles, so I had to fill up again on the Strand. They have turned off quite a few of our beach drinking fountains because they are upgrading the bathrooms and are working on everything, so it is UBER important to know where I can refill my water during my runs.

Once I hit mile 11.5 I was pretty much done. I mean, this whole run was a struggle, but by this point I figured I could just walk the last 3 or so miles back to the house and be done with it. At one point I even turned off my Garmin and frustratedly walked about a half mile or so. Finally I decided that I could get home faster (and start replenishing my lost electrolytes) if I just ran, so I started up again.

In total I got in 13.1 miles and my time on my Garmin said a little over 2 hours, BUT I think with all of the stops, breaks, refilling of my water, etc I would say the run itself took me closer to 2 and a half hours. (My pace was right in the middle of what I was shooting for - 9:15/mile, but I know if I wouldn't have stopped my Garmin every time I took a break it would have been MUCH different.)

Really, the only good thing I could say about this run was IT IS DONE. I feel like I had to fight for each step I was taking and even now, two hours AFTER I finished, I am still feeling the effects of it (but I guess that's what dehydration will do to you).

So.... all that to say - ROUGH RUNS HAPPEN! They happen to EVERY ONE! Some people prefer not to talk about them, but that doesn't mean they don't happen. But thankfully ROUGH RUNS DON'T LAST, ROUGH RUNNERS DO! 

What do you do when you have a bad run? How do you get over it?

Workout Recap - Week 25

Sunday, June 14th – REST DAY (walked around Disneyland for the morning), Foam Rolled & Stretched

Monday, June 15th – 8 mile run, Foam Rolled & Stretched

Tuesday, June 16th –  Strength Training (abs, back, arms and legs), Foam Rolled & Stretched

Wednesday, June 17th –  5 mile run, Foam Rolled & Stretched

Thursday, June 18th – 19.5 mile bike ride, Foam Rolled & Stretched

Friday, June 19th – 15 mile run, Foam Rolled & Stretched

Saturday, June 20th – REST DAY

Two rest days in one week (mostly because I didn't take one last week, so that's just the way they landed) and I didn't go crazy :) No hill or speed workout and only 3 days of running, but still a successful week (especially when I am not on a specific training plan for anything as of yet).

How were your workouts this past week? 

Jeff Galloway Blogger Tips - Training & Motivation #8

I've been asked before, "If you don't do the Run/Walk/Run method, why do you work with Jeff Galloway?" The answer is simple - because I've seen it work! (Oh, and the fact that he is one of the sweetest guys you will ever meet and an Olympian doesn't hurt either :) )

I had never done the Run/Walk/Run method until I did the WDW 10K and Marathon with my AMAZING friend Megan (wow, she is just getting shout out's right and left, huh?). She had worked with Jeff as a coach in the past (and also because she co-authored a book with a friend about runDisney events {I'm telling you, she's a BIG DEAL!}) and trained using the Run/Walk/Run system. Well, shoot, I am not going to get in anyone's way, so when another friend, Krissy, and I decided we would tackle the WDW Marathon as Huey, Dewey, and Louie, we knew we would be running and walking and running that beast!

The WDW Marathon was one of the most fun races I have done thus far! Don't get me wrong, it was a hard 27 miles (oh yeah, because of all the extra running for characters we accumulated an additional mile - OOPS!) filled with humidity, rain, cold, 28 character stops, a PR in fun, etc - BUT if I wasn't a believer before the race, I definitely was one afterwards!

Funny story - so Megan's watch was set to beep and tell us our walk breaks. Well, on a couple of them, spectators would look at us and say something along the lines of "You can do it!" as if we had given up or something. We would look at them and say, "Oh YES WE CAN! This is just our scheduled walk so we can finish strong!".

Giving yourself that little extra recovery during your run helps boost you like you wouldn't believe. Hubby has even said that if he ever trains for a full (I'm not holding my breath) that he would use the Run/Walk/Run method.

Jeff Introduces a New Run/Walk Strategy

The 30-second Walk Break

Jeff Galloway's Run/Walk/Run method was revolutionary for three reasons:

1. Run/Walk/Runners felt better throughout the long run.
2. Run/Walk/Runners recovered faster and got injured less often.
3. Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.

As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don't need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It's that simple.

Have you ever tried incorporating walk breaks into your runs?

Four Friday Favorites

There are a couple things I have been really digging lately, so why not throw them together in a post. Maybe you will dig them too... (PS This is NOT a sponsored post in any way, just some random products that I have really been enjoying.)

1. Toms

I got an email last week that Toms was having a "Secret Sale". A lot of awesome stuff was discounted, but I told myself I didn't need anything. Well, that was until the day after the sale when I got another email saying they extended the sale and there was an EXTRA 25% off everything. UM... Sorry self control... YOU LOSE THIS TIME! (I totally justified the purchase because for every pair of shoes you buy, Toms provides a pair to a child in need - so it was all for the kids!)

Source

I ordered two pairs (hey, I guess you can say I had a little self control, I only got two pairs ;)). One was "Celestial Blue Knit" and the other was "Silver Glitter". I think I will save the blue ones for winter (they are fuzzy inside and feel like slippers - AMAZEBALLS!) and plan on wearing the sparkle ones whenever I need to doll up an outfit ;)

2. Sparkling Ice

My AMAZING friend Megan sent me a text last week. She said something along the lines of "I know you get cravings for Diet Mountain Dew every once in a while. Brent and I found that Lemon Lime Sparkling Ice reminds us of your beverage of choice." Oh, you better believe the next time I went to the grocery store I was on the look out!

How is it that I've never tried this before? This was literally only half of the flavors...
There were two or three more SHELVES of this stuff!

Now I gave up pop about 3.5 years ago, so I can't say for certain it would pass in a side-by-side test, but it tastes dang close to me! Obviously it isn't as healthy as your plain H2O, but it does have 3% juice (better than nothing, right?!) and is a great alternative to the real deal if when the craving hits! (I think it might also be the carbonation that hit the spot for me since I haven't had anything bubbly in a really long time.)

3. Hello Apparel

I have absolutely NO affiliation with this company (although I wish I did, I mean, they have SUPER cute stuff), but I saw on their Instagram that they were having a summer sale a couple weeks ago so I STOCKED UP!

Source

(It also doesn't help to text with a couple friends while perusing the site who will encourage your mini shopping spree ;) #AllTheThings!)

I wore the "I don't wanna grow up" tee to Disneyland on Sunday and got TONS of compliments. I mean, it is pretty perfect for a place like that, right?! Either a theme park or a Toys 'R Us... And I am pretty sure the "I'm so comfy" sweatpants will be my new travel pants - THEY ARE SOOOOOOOO COMFY!

4. Clacker Necklaces

What are these you may ask yourself? Well, do you remember when the #WeRunSocial crew held it down at the RnRSD Half and Full Marathon Race a couple weeks ago? AJ and Ivie introduced me to these little plastic pieces of wonderfulness and almost right away we went out and grabbed some of our own.

Obviously AJ went with orange and Ivie got pink! DUH!
Source: IvieAnne's Instagram Feed

Picture a plastic cowbell, mixed with one of those old school clacker noise makers, all on a Mardi Gras necklace. Let me tell you, if you are planning on spectating a race (or any event really), you should probably go and pick one (or three) of these up. They were under $2 a piece at Party City and are SUPER LOUD! Not only that, but you won't lose your voice from yelling the whole time or lose any skin from shaking those cheap medal cowbells (I may know from experience when we were THE BEST CHEER SQUAD OF THE LA MARATHON earlier this year).

Ryan picked the blue clacker and I went with the pink!

Any products you have been digging lately that you want to share about?!