Guest Post - Racing Your First Marathon

I first met Shane at the PRO Compression Shake Out Run prior to the San Diego Rock N Roll races. Although this was the first time I saw him IRL (in real life), I have to say, his personality definitely proceeds him :) I mean just take a minute and read his "About Me" section on his site.... HILARIOUS! He is a male blogger in a world of ladies, but ROCKS IT nonetheless! If you don't follow him yet, you better get on the train or you may be left at the station. He's a pretty amazing runner and wants to pump you up! 

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So, originally when Carlee asked me to guest post, I was like "Heck yeah! Shweeeet! Let’s do this…" And then 10 minutes later, a little panic set in. I'm the new kid on the block... I gotta nail this! The ideas on what to blog about were swirling through my head...

Do I talk about my recent rise to blogging fame? ...meh, nah, I'll keep those secrets to myself. We don't need multiple alpha blogging males. 

Do I talk about how it is to be a male blogger in a women's world? ...meh, nah, I don't wanna discourage any future male bloggers or risk losing any female followers.

Do I talk about my pet peeves regarding having to pay for race photos or those GD race bandits? ...meh, nah, I wanna keep my first guest post relatively light. Plus, I wanna return as a guest blogger. No one really wants me to set it off in this hizz-ouse.

So, because I’m in marathon training mode, I’ve decided to share some of my tips for you first time marathoners out there… and actually, this would apply to you first time half marathoners as well. Now, I’ve run like over 15 half marathons, but the 2014 Phoenix Marathon was my first full mary… And it sucked ass. I ran a 5:05! A 5:05! That’s 5 hours and 5 mins!!! Don’t get me wrong, that’s a good time… and a whole 55 minutes before the cutoff. But that time is not at all indicative of my half mary times. I know there are many articles and blogs that tell you what to do or what not do for your first marathon. I just picked a handful of things that I know I will pay attention to for my next marathon. There’s a lot that goes on in 26.2 miles… I could write a 100 page post to cover everything that went on during my first full mary… but I’ll spare you the agonizing details and just hit some of the highlights =).

1.    Get to the race early. I would say at least an hour before the start. Find out the parking logistics. For the Phoenix Mary, there were shuttles that took you from the finish line to the start line. And… I missed all of them!! (don’t ask…) I literally had to beg a race official to get me up to the start line. Luckily, I wasn’t the only one. So a shuttle brought 6 of us up. 

      Unfortunately, because we were late, I wasn’t able to get through my normal bathroom routine. I wasn’t about to go rogue and find a bush, so I unfortunately, toed the line with a full bladder. I ended up using the “on course porta-potty” 3 times. Ugh!

2.     Mind your pace. During my training, I kept my pace at 9 min miles. Since I rushed to the start line, I really wasn’t able to get my mind focused. I was fiddling with my garmin, my ipod was hanging from my neck, and worst, it was starting to rain! The gun went off, and without warning, my adrenaline kicked in. 

      I ran my first mile in 7:43. Mile 2 was crushed at 7:30… I was humming at mile 3 at another 7:30. This seemed like cake… well, you know the ending result. Run like you trained, don’t deviate… at least for the first 20 miles. Mile 20 is where the proverbial wall is. If you can break through that and you’re still feeling good, then go ahead… run like a cray cray.

3.     For your first race, race to finish, not for time. I was told repeatedly by vets to just finish the race. Don’t think about a time, like breaking 4 hours. Yeah, the training clearly showed that I’m capable of sustaining 9 min miles and breaking 4. But, ish happens and some things you can’t control. Did I mention it rained? Like for the first 8 miles?! 

      I was so busy with the time, and all the negative thoughts that I barely remember any of sights and sounds of the race. I’m pretty positive that if I had tried to just enjoy the race, the experience and outcome would have been a lot better.

4.     Be thankful for the volunteers and spectators. If you focus on the race and not the time, I promise you, you’d be more aware of your surroundings. You’d be more aware of the volunteers and their faces. You’d see all the crowds and cheering and all the signs. Be thankful and give them a fist pump or a high five… or a golf clap. They are out there for YOU. 

      Even though they don’t know you, they want you to finish just as much as any friend or family member there wants you to finish. Even if time was of the essence and you’re on track to PR, a simple nod to the people is a great gesture to let them know you’re thankful. 

5.     Finish with a bang. You’re coming down the stretch. The crowd is with you. You hear the cheers, the cowbells… You hear the announcer bringing you home. You’re almost there, giving it your last few kicks. All the training is paying off for one single moment… when you cross that finish line! So… DON’T FORGET TO POSE homie!!! 

      This will be your only opportunity to capture that moment when you owned 26.2 miles. Yeah, you’ll have that medal and time as proof… but make sure you’re ready for your signature pose at the end… and have fun with it. You only cross your first marathon once!

So, those are just a few tips I can offer for you first timers. I hope you can take something away from this and use it to your advantage. And look, whether you’re running for time, or running just to finish, a very wise lady told me, “you only get what the day gives you”. There are going be some things out of your control, and like I said, ish happens. Good luck on your first marathon! Stay fierce, Stay blessed!

Guest Post - Can Running Be Fun?

I "met" Brandon a while back. He is the founder of a FAN-FREAKIN'-TASTIC Twitter chat I am a part of (and am even an ambassador for) - #VegRunChat. He is a fountain of knowledge for all things running, nutrition, and the plant-based lifestyle. Not only is he an awesome runner, he is a great encourager as well. I am lucky to have him cheering me on in all that I do (even if it is from across the county... but I swear one day I'll get him over to California for a run or two :) ). 

Can Running Be Fun?

Let me preface this post by saying that I haven’t always enjoyed running. In fact, when I first started, I flat out despised running. I began like many others - I simply wanted to lose a little weight, get in shape, and feel better about myself. No, I wasn’t in it for the medals or a ginormous plaque of race bibs. It was just another case of “I need to get in shape quick and with minimal effort.” I had no idea that such a daunting task could actually be enjoyable.

Things have changed a lot since I ran my first mile. I still don’t run for the medals, although I enjoy competing in races from time-to-time. But I can tell you with 100% certainty that running is no longer a chore and I look forward to every chance I get to strap on my shoes and hit up my favorite route. It’s what frees me from the monotony of life. It connects me with the earth in a way that our internet-crazed world doesn’t naturally provide. Put simply, it’s what I do, and I absolutely love it!

How Can You Make Running Fun?

I know what some of you are probably thinking - running for fun? Yeah right! If you’re just beginning to run on a regular basis, then chances are you’re still having trouble putting the words “running” and “fun” into the same sentence; that’s completely understandable. But believe me when I tell you that it’s totally possible. And I want to help get you there.

There’s no magic solution or miracle pill to boost excitement when your feet touch the pavement. This is a situation where even the magical Dr. Oz can’t help (too soon?). But there are a few pointers I can give you that will transition you from an, “I’ve gotta run” runner, to an “I get to run” runner. So let’s jump right into each one!

1. Forget Goals

Goals are great for pushing yourself to new limits, and they’re absolutely necessary if you plan on competing in any races. However, running doesn’t require running at a specific pace over a set distance. In fact, you can go as slow and as short as you want and still call yourself a runner. You don’t even need a fancy pair of shoes or GPS watch (although they’re pretty nice to have) to be a runner.

If you’re burned out on running because you don’t feel that you’re improving, ditch the technology and training plans. Running isn’t supposed to be a cumbersome task. Running is the most basic human function that we do. So don’t over complicate it!

If 30 minutes is too long, cut back to 20 minutes at a time. If you feel you can’t keep a 9:30 pace, then slow it down to where you feel comfortable. Over pushing yourself is probably the number one reason people quit running altogether. So take it easy, and give yourself a break. Make enjoyment your number one priority.

2. Pump the Tunes

Music is everywhere, and it gets you through all of your daily chores: driving, homework, cleaning, working, hanging out with friends, etc. So why not use it during your run? Not only does running with music boost overall morale, but it has been proven to boost speed as well.

So grab your earbuds next time you head out. If you have a smartphone, download the Pandora app and find your favorite artist’s channel. Or you could even download a podcast like the Rich Roll Podcast or No Meat Athlete Radio. Learning and running at the same time? Total win-win!

3. Get a Running Partner

Personally, I’m a huge fan of running alone. I like going at my pace and at my distance. But many runners prefer having a running partner (or group) with whom they can train and share the experience.

The great news is that the amount of runners in the Unites States is on the rise - big time. Check out the following graphic I grabbed from Running USA’s Race Trends.

Now, if you’re like me when I first started, you probably don’t know a single runner. So where are all of these runners hanging out?

There are a number or resources for finding runners and running groups. Visit your local YMCA/YWCA and ask if they offer training groups. See if your city has a local running community that puts on races and running meets. Some shoe stores (like Fleet Feet) are excellent for meeting other athletes.

If all else fails, head to your computer and check out Daily Mile which is a complete social network for runners of all ethnicities, performance levels, and age groups. You can upload your activities, chat with other runners, and see who would be a great match to meet up with in person. Who knows? You may even meet your next girlfriend/boyfriend. Just be careful and use some common sense before meeting someone.

4. Switch Routes

Nothing will burst your “motivation bubble” faster than running the same route day after day. I know, you’ve found the perfect route with the least amount of traffic and maybe even a few water stops along the way. But don’t let that keep you from exploring new territories.

If you run mostly on streets, switch to off-road paths once or twice a week. Find a trail that inspires you with the beauty and peacefulness of nature. It’s not only easy on the eyes, but good for the soul.

If you’re short on options, at the very least, run your regular route backwards. At least you’ll be seeing things a little differently, and won’t feel like you’re trapped in a hamster wheel. Let’s face it, you may as well be at the gym if you’re seeing the same old houses and road signs each day.

Just remember that we have been blessed with a sport that isn’t limited to a field, course, arena, stadium, or rink. We have the freedom to run wherever we like, and we should take full advantage of it.

5. Run Races

This is one of the best tips for making running more enjoyable (and I KNOW Carlee would agree because she’s run more races this year than pretty much anyone that I know). The excitement of running a race is hard to beat. From the time you line up at the start, to the moment you cross the finish line is pure adrenaline. I’m not saying that finishing a race is necessarily easy, but it can be a lot of fun.

I know that I’m contradicting myself from tip #1 because signing up for a race is pretty much setting a goal. But it doesn’t mean you have to finish at the top of the pack. In fact, if you’re just beginning to run, don’t worry about your time. You’ll have plenty of opportunities to set PRs (personal records) on down the road. Think of your first race as setting the bar for yourself. You don’t want to set it too high, do you?

Take one or two of these tips and begin using them right away. Running shouldn’t feel like a burden. It should be the part of the day you look forward to most. Stop thinking of running as exercise, and get out there and just enjoy yourself! Part of being a successful runner is being one who truly loves the sport.

About the Author

Brandon Frye is a vegan distance runner from Winston-Salem, NC. He is also the founder of vegrunchat.com - an online community for plant-based runners that has Twitter chats every Sunday night at 9 ET. When he’s not out running, he enjoys talking to athletes about the benefits of using plant-based foods to promote performance.

Follow Brandon on Twitter.

Guest Post - Back to Back Races

Hello Be the Change Readers!

I’m Danielle and I blog over at LiveRunGrow.com.  Carlee and I connected on social media in the past year not only because of our love of running and Disney, but we both have adorable red mini dachshunds as family members!

I was excited when Carlee asked me if I’d be interested in guest posting on her blog and after chatting a bit we decided the perfect topic would be “Running Back-to-Back Races” since we both have a few back-to-back races on our upcoming race calendars!

I began running a little over 3 years ago and have since completed a handful of 5 & 10k’s, over a dozen half marathons and 4 full marathons, my most recent one as part of the runDisney Dopey Challenge.

If you’re not familiar with the Dopey Challenge it consists of running a 5k, 10k, half and full marathon over 4 consecutive days for a total of 48.6 miles (as if running a marathon wasn’t hard enough!). 

Having done several back-to-back races, there are a few things I’ve learned along the way that really helped to keep my legs fresh and my body ready to race on consecutive days!

Training

If you’re planning to run back-to-back races, you should train with back-to-back runs!  runDisney provides some great training plans by Jeff Galloway on their site for each of their races including the back-to-back race challenges.  Even if you’re not using Jeff Galloway’s run/walk method (or doing a runDisney race!) these plans are a great template to build your personal training plan off of.

When I was training for the Dopey Challenge I would build my mileage and do “mini Dopey” weeks where I would run 4 days in a row increasing mileage.  Come race weekend my body knew what to expect and was ready for it!

Fuel

If you’ve trained for any sort of distance race before, you know how important it is to fuel and hydrate properly before, during and after your race.  If you’re doing back-to-back (or back-to-back-to-back-to-back!) races it’s even more important! 

Be sure to practice your fueling and hydration plan during training and then follow through with your plan come race weekend so that your body has enough energy to get you through each race – think of it like making sure there’s gas in your car before a long road trip!

Recovery

When running back-to-back races it’s particularly important to allow your body to recovery between races!

You can read my full post on R.I.C.E. (Roll. Ice. Compression. Elevation.) for Runners on my blog (HERE), but here are a few added tips for R.I.C.E. between races:

•                 Roll  – spend some quality time with your foam roller after each race, and if you’re traveling, invest in a travel size foam roller or massage stick, there are plenty of options available and you’ll be glad you have it to work your legs between races!

•                 Ice – ice bath or spot icing can really help keep any inflammation at bay when you have another race coming up!  (Hotels make this even easier since most have an ice machine on each floor!)

•                Compression – never underestimate the powers of compression socks &/or pants!  (I shamelessly wore mine around the parks last year between Dopey races.)

•                Elevation – lie with your legs up the wall for 10-15 minutes for a gentle stretch and some easy muscle recovery and relaxation!

Rest

Making sure to allow your body plenty of rest leading up to and between races is key to completing back-to-back races!  This can be especially challenging if you’re racing at Disney with the early morning wake up calls and wanting to spend your non-racing time at the parks, but getting in bed early or making time for a quick nap will help your body recover and have you ready to go again the next day!

I hope some of these tips will help you if you’re training for a back-to-back race challenge or even for any long distance race! 

You can find more from Danielle at www.LiveRunGrow.com or on Twitter & Instagram at @dnardi710.  This year Danielle’s race calendar includes the Dumbo Double Dare, the New York City Marathon, the Wine & Dine Half Marathon, the Zooma Cape Cod Half Marathon and the Goofy Challenge.

Vacation

I mentioned it in yesterday's Workout Recap post, but just in case you don't read those, I wanted to give you a heads up...

WE ARE ON VACATION!!!

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Whoooooooo hoooooooo!! By the time you are reading this we are well on our way to Lake Powell, UT. We are heading there with friends, staying on house boats, and living the lake life for the week. Hubby and I have never been there before, but some of the friends we are going with go every year and swear it is the eighth wonder of the world (feel free to Google images of Lake Powell... it looks like the Grand Canyon, but full of water!)! We have only heard amazing things about it and can't wait to experience it ourselves.

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With that being said, you better not think that is permission to stop checking my blog. ON THE CONTRARY! I have some AMAZING guest bloggers lined up for the week, so you better make sure to check back, and check back frequently!!

Where is your favorite place to vacation? Do you prefer active or relaxing vacations?

Workout Recap - Week 25

Sunday, June 15th – Walking the Disneyland Resort, 3 mile run,  Foam Rolled & Stretched  

Monday, June 16th –  6 mile run, Foam Rolled & Stretched

Tuesday, June 17th –  Strength Training (abs, back, arms and legs), Foam Rolled & Stretched

Wednesday, June 18th –  3 easy pace mile run with the hubby, Foam Rolled & Stretched

Thursday, June 19th – 19.5 mile bike ride, Foam Rolled & Stretched

Friday, June 20th – 13 mile run, Foam Rolled & Stretched

Saturday, June 21st – 6 mile run, 3 easy pace miles with the hubby, Foam Rolled & Stretched

34 running miles, 19.5 biking miles, and lots of walking miles :) Technically I didn't even take a rest day this week (and even did TWO runs today). Wanna know why?! Because NEXT WEEK WILL BE A REST WEEK!! I know, I know, I just mentioned how I very much dislike rest days, but this is for a fun reason... WE ARE GOING ON VACATION! Yep, we will be heading to Lake Powell, UT with some friends, staying on a house boat, and living the lake life for a week. I have been told there isn't anywhere to run, so I am planning on just taking the week to max and relax (with tons of water sports as cross training) and IF I get any running in, it will just be icing on the cake. {Thankfully my next "real" race isn't until the end of August so I still have plenty of training time that this one week won't kill me ;)}

How were your workouts this past week?