Tag Archives: weight loss

May 13, 2016 · 6:00 am

#FBF: Barcelona, Spain – The City Of Dreams (Part 2)

Happy Friday!

This is the last flash back to my trip to Europe some 2 years ago.

If you missed the previous posts, you can catch up here:

This was the last full day in Barcelona for me and my brother. Both of us were pretty sick, so we didn’t take many pictures of each other. And the ones we did, well, I won’t post them because I look sick. Ha!

IMG_3131 edit 2

That day we went to Park Guell, which was built between 1900 and 1915 . It was commissioned by Eusebi Guell and designed by Antoni Gaudi.

IMG_3136 edit 2

Since we took a metro to get there, we needed to walk for about 20 minutes to enter the park. But it was definitely worth it. There were great views over the city and plenty of architecture to see.

The house below was actually the place where Gaudi lived there until his death in 1926.

IMG_3145 edit 2

An interesting fact: The park was originally supposed to be a commercial housing development, which turned out to be an unsuccessful venture.

IMG_3155 edit 2

Afterwards we went to Barcelona’s Arc de Triomf. It was built in 1888 as the main access gate for the 1888 World Fair.

IMG_3187 edit 2

I must admit that people there, at least the ones we met, were extremely nice and helpful, including this police officer.

IMG_3195 edit 2

We walked A LOT that day! To be honest with you, I don’t even remember what majority of the pictures we took are. *Haha!* However, I had to share this one.

IMG_3243 edit 2

This was a street show in front of the Cathedral of the Holy Cross and Saint Eulalia. Spanish people definitely know how to capture tourist attention!

Have you ever been sick while traveling? How did you make the most out of your trip?

Missed some of my most recent posts that created great discussions among my fellow bloggers? Here is your chance to catch up:

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

9 Comments

Filed under Travel

Tagged as , , , , , , , , , ,

May 10, 2016 · 6:00 am

One Run At A Time, Or How To Avoid Toxic Thoughts

Good morning loves,

I am happy to report that I’ve learned yet another invaluable lesson during my 7 km run yesterday. But before I jump to that, here is my Week 6 training schedule of half-marathon training:

Monday – 4 miles
Tuesday – 30-40 minutes of cross training: HIIT
Wednesday – 4 miles + kettlebell toning
Thursday – 40-50 minutes of cross training: booty + cardio
Friday – rest day
Saturday – 8 miles
Sunday – rest day

*Week 1, Week 2, Week 3, Week 4, Week 5*

The more I runSource

So a very interesting thing happened to me yesterday. You may or may not have read my previous post on how running makes us happy, but happiness makes us better runners. I tried my very best to be positive about the run, but it was such a struggle. Nothing hurt, but I had a full blown mental battle with myself, despite trying to keep my chin up and think happy thoughts. So what happened, you say?

I think the best way to put it is: I got caught in a web of self-doubt.

A little progress each day adds up to be resultsSource

You see, it’s been a very long time since I ran a distance of 10 km and more (apart from Week 3 and 4 of my training). My runs got much shorter since I got pregnant in fall 2014. Something happened to my bladder throughout my pregnancy and I could barely stay on a treadmill for 15-20 minutes before dashing to a ladies room. *Pregger problems! Haha!*

For some strange reason, something snapped when I saw that this week’s long run is a grand total of 8 miles. Toxic thoughts invaded my mind. I mean, I’m training for a half, so this distance is definitely not a surprise. I ran much longer distances in the past. But all of a sudden I got intimidated and mental games began. As I was running, all I kept thinking about was how am I gonna do that long run. And as many of you know, it is not a good place for any runner or any fitness enthusiast for that matter to question their own abilities.

Good news, it is reversible! *Haha!*

one day at a time, enjoy the journeySource

It is so sooooo important to focus on one workout at a time and not to get too much ahead of ourselves. Just like in our daily lives, in order to be efficient and not to get overwhelmed, we must prioritize our to-do list. First things first. The same goes for running. Not only our ‘present’ workout will be more effective, but also there is absolutely no reason why we should psych ourselves out of the challenge that lies ahead. Tackle it one day, one workout at a time.

Has ever self-doubt affected your workouts? How do you avoid psyching yourself out before a long run?

Keep moving forwardSource

Missed some of my most recent posts that created great discussions among my fellow bloggers? Here is your chance to catch up:

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

23 Comments

Filed under Half-Marathon Training, Motivation

Tagged as , , , , , , , , , ,

May 4, 2016 · 12:17 pm

How Running Makes Us Happy, But Happiness Makes Us Better Runners

You subscribe to a magazine. At first, you read it diligently from cover to cover, can’t wait for the next issue to come out. And then… something comes up and you promise yourself that you’ll read it on your lunch break or while taking a bath. A few months go by and you sadly look at the pile of unread magazines unsure of where even to begin. Has this ever happened to you? Well, that’s the #StoryOfMyLife…

magazine pileSource

This is exactly what happened to me during later stages of pregnancy: My beloved Runners World issues were sitting on a bookshelf collecting dust, feeling all forgotten. That is until a couple of days ago, when I decided to look through them in hopes of finding some invaluable advice for half-marathon training.

Speaking of which, this is what Week 5 of my training looks like:

Monday – 4 miles + arms
Tuesday – rest day
Wednesday – 4 miles + total body
Thursday – 30-40 minutes of cross training: arms, abs & cardio
Friday – 4 miles + HIIT & booty
Saturday – 30- 40 minutes of cross training: arms + yoga
Sunday – rest

*Week 1, Week 2, Week 3, Week 4*

IMG_1390 edit.jpg

As I was looking through the May 2015 issue, I came across the following article: Happy Hour, Approach a run with a positive outlook to improve your performance and your health by Diane Stopyra. It caught my attention right away because I am fascinated by how our brains/minds work. So when I read that ‘Exercise doesn’t just improve happiness, happiness can improve exercise performance,’ as Alfred Bove says, M.D., Ph.D., professor emeritus of medicine at Temple University and a 26-time marathoner, I was sold.

You see, many times we run/exercise to release the stress of a bad day, when we need a little pick-me-up. Endorphines can easily lift our mode and get rid off insecurities. But from what it looks like, ‘We tend to think of being joyful as a personality trait, but it’s actually a skill you can acquire,’ according to a sociologist Christine Carter, Ph.D.

runhappySource

There are quite a few benefits to be a Happy Runner:

  1. Suffers few injuries: Since ‘happiness reverses the body’s muscle-tensing stress response’, we are less prone to injuries;
  2. Performs better: When distractions created by negative emotions are removed, we are more focused on our performance.
  3. Feels less pain:  ‘Happier people have more of the neurotransmitter dopamine coursing through their brains’, which makes it easier to tolerate discomfort, according to Jim Afremow, Ph.D.;
  4. Is healthier: It’s actually very interesting because ‘Ongoing negative emotions can provoke cellular activity that leads to illness, including cancer. Feeling joy, researchers say, reverses this process.’

If you think this got my undivided attention, YOU BET!

I came across a great presentation by social psychologist Amy Cuddy at TED Talk on how your body language shapes who you are.

https://embed-ssl.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.html

If you have time, definitely watch it. But if you don’t, what she shows in her presentation is how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success. She was curious whether ‘we can fake it till we make it’ and found some evidence that our non-verbals govern not only how others see us, but also how we see and feel about ourselves. So, for example, we smile when we feel happy, but also, when we’re forced to smile by holding a pen in our teeth like this, it makes us feel happy.

Tiny tweaks can indeed lead to big changes. According to Jim Afremow, Ph.D., ‘Our expressions aren’t just an indication of how we’re feeling; they help dictate those feelings. In other words, if you look happy, you’ll run happy.’

So what can we do to our face to feel happier?

  • Smile;
  • Relax your forehead, so your brows aren’t furrowed;
  • Lift your chin for an instant confidence boost.

I choose to be happySource

Runners World provides even more suggestions on how to set yourself up for a good run:

  1. Eat well, make sure that you are not low on nutrients that feed your brain like magnesium, omega-3, fatty acids, vitamin B12, iron, and vitamin D.
  2. Sleep at least 6-8 hours.
  3. Belly-breathe: Try doing yoga to learn how to breathe properly.
  4. Listen to music to distract yourself from pain and fatigue. *Read this post to see pros and cons of running with and without music.*
  5. Mantra Up: I actually like to ponder on a quote as I run, but mantras are great, especially when doing yoga!
  6. Be social and buddy up for your run!
  7. Buy a good time: sign up for a fun race or even treat yourself to a massage!
  8. Explore nature!

You make your life happySource

Do you ever fake it till you make it? What are your tricks to get yourself in a better place before your workout?

Missed some of my most recent posts that created great discussions among my fellow bloggers? Here is your chance to catch up:

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

37 Comments

Filed under Motivation, Running, The Happiness Project

Tagged as , , , , , , , , ,

April 29, 2016 · 6:00 am

#FBF: Barcelona, Spain – The City Of Dreams (Part 1)

 

Happy Friday! Or maybe, Flashback Friday?

Well, in my case, it’s Super Fleshback Friday! How come? Because of a simple fact that my trip to Barcelona took place exactly 2 years ago minus 1 day. Somehow I never got around sharing these pictures with you, and as they say, better late than never!

If you’d like to catch up on my previous adventures in Europe, don’t be shy to check out these posts:

IMG_2923 edit

After enjoying Granada, my brother and I took an overnight train to Barcelona. It worked for us because we didn’t need to pay for a hotel and at the same time we didn’t want to sacrifice any day time that we could spend exploring Barcelona instead.

We quickly checked in in our hostel which was not too far from a train station, had a bit of rest and headed to La Rambla, the main boulevard that cuts through the heart of the city. It’s definitely the place where a lot of action takes place, but it can be overwhelming with hundreds of tourists and vendors. Make sure to watch out for pickpockets and scam artists!

In order to try to escape crowds, we wandered a little bit off the boulevard and came across Palau Guell.

IMG_2985 blog

It is a truly magnificent building and a World Heritage Sight. It was designed and built by Antoni Gaudi for the Guell family over 3 years between 1886 and 1889. Gaudi used only the finest materials. It is nothing short of impressive.

IMG_3004 blog

After a prerecorded guided tour, my brother and I decided to walk around and visit some of other landmarks.

IMG_3043 blog

After travelling a bit all over Europe and experiencing changing temperatures, we both got sick. The medication started wearing out at that point of the day, so I just took pictures instead of being in them.

IMG_3059 blog

Barcelona is an incredible city. You don’t really need to hunt for beauty, it is literally everywhere. No wonder why some people refer to Barcelona as the city of dreams!

IMG_3082 blog

This is me jumping next to Casa Battlo, one of the famous modernist buildings created by Antoni Gaudi. I guess no cold can take away the excitement of seeing beautiful and unique architecture like this.

Gaudi was truly a genius. One of his most well-known works of art is undeniably the unfinished church La Sagrada Familia.

IMG_3120 blog

Did you know that ‘…the outside is still being built and was at 65% completion in 2013. Only 8 towers of the 18 spires are finished. The plan is to complete the Sagrada familia church in 2026 to celebrate the 100th anniversary of Gaudi’s death in 1926. When it is finished it will be 144 years since construction began…‘, according to this article.

Here is how it is expected to look like when it’s finished:

The only word that comes to my mind is VISIONARY.

Check in with me next Friday to travel back in time to Barcelona for Part 2!

Have you ever been to Barcelona or Spain in general? What did you think of Gaudi’s creations?

Missed some of my most recent posts that created great discussions among my fellow bloggers? Here is your chance to catch up:

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

23 Comments

Filed under Travel

Tagged as , , , , , , , , ,

April 27, 2016 · 6:00 am

Running Wisdom & Giveaway Winner

Well, hello there!!!

Have you read my last post on whether you should run with or without music? I absolutely LOVED the discussion it created! At the end of the day, there is no right or wrong as long as it makes you happy and brings you peace or the burst of energy you are craving!

First of all, I would like to congratulate Roxanne who won my giveaway for the Armpocket by following my blog via email! I can’t wait to hear what you think of it because I love mine!

congratulations

Source

Today I’d like to share some of my random Instagram ‘wisdom’. I recently started looking up some quotes before heading out for a run. This way I have something to reflect about. I actually enjoy this new habit of mine!

be kind

Don’t you love it when you run and a passerby says or nods you ‘Hello’ or simply gives you an encouraging smile? It doesn’t take much to be kind. 

Yesterday, I was reading one of my blogger friend’s post, Anna from Piper’s Run, and she mentioned how her daughters saw a lady running past their house and started cheering for her. Wouldn’t you want to be that runner?

I think this is one of the reasons I loved my Spartan experience so much: There was this sense of unity and support where competitors encouraged each other and stopping to made sure that no one was hurt. *Sprint, Super, Beast 1 & 2.* It was great!

Also don’t forget about those you care about the most because they tend to be neglected the most. Make sure you kiss and hug them and tell you love them. It never gets old.

the grass is green

As of recent, I find that my running experience has improved drastically. Why? I stopped comparing myself to others. It’s not a competition to me anymore, it’s MY running journey. I want to make this journey memorable and without any regrets.

It’s so sad when comparison prevents us from even starting something new! I know it has stopped me in the past. And there was no better feeling than chucking that heavy weight off my shoulders and living my life for me.

fix your ponytail

This quote is, once again, simply a reminder to all of us to be true to ourselves and train at our own pace. We don’t have anything to prove to anybody. Your health journey is YOUR journey. Stop comparing yourself to others. Ultimately, your own happiness should always prevail!

So if one of your workouts didn’t go as planned, who cares? Have some rest, cheer up and go for it again the next day! Consistency pays off and so does listening to your body!

IMG_1283 edit

Do you ponder about life when you exercise? What’s some of your most recent wisdom?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

41 Comments

Filed under Motivation

Tagged as , , , , , ,

April 25, 2016 · 6:00 am

Should You Run With Or Without Music?

Happy Monday, y’all!

Before I jump into a rather serious subject *chuckle*, I would like to remind you that my giveaway for Armpocket ends tonight at midnight. Make sure to enter your chance to win this amazing fitness gadget here.

It is Week 4 of my half-marathon training! The training is as follows:

Monday – 4 miles
Tuesday – cross train for 30-40 minutes (Total Body + Booty)
Wednesday – 4  miles + Yoga
Thursday – cross train for 30-40 minutes (HIIT + arms)
Friday – rest day
Saturday – 7 miles + Abs
Sunday – rest day

*Week 1, Week 2, Week 3*

IMG_1232 edit.jpg

Last Saturday, when I went for a 6-mile run, it dawned on me: I have been running without any music for the past month and a half! Somehow it just happened, which is somewhat crazy considering the fact that I was always dependent on my Ipod so much.

It goes back all the way to my Spartan training. *You can read more about races themselves here: Sprint, Super, Beast 1 & 2.* I remember thinking to myself: How am I gonna pull myself through without any music to pump me up when my energy runs low? But I managed without it. It was the first time, believe it or not, that I ran without any music. *Obviously, excluding the ‘unfortunate’ times when I was training and my battery died mid-run.*

And this got me thinking. It happens that in the past month and a half, my running has been the most enjoyable. I guess, at first I started out running with Sofia in a stroller and wanted to be aware of my surroundings for the safety of my daughter,so I didn’t listen to the music. Then I brought my dog, Bella, along with me and wanted to be aware of any people on bicycles, roller blades, etc. *Read more about how to run with you dog here.* And here I am, actually enjoying running without music. Who would have guessed?!

jumping over the fire

I turned to Google for help. According to Runners World’s poll, it appears that the majority of runners prefer to run with music:” 74% – say runners should listen to music while running, should they so choose. 8,354 voted yes, 2,974 voted no.” 

I was not surprised to see that, especially that I was dependent on it as well. But then another question popped: What are the benefits of running with and without music? Here is the result of my brainstorming and research.

Reasons to run WITHOUT music:

  • I personally feel more in tune with my body. I find it easier to focus on my breathing and foot strike when there are no other distractions. I am able to be aware of my effort.
  • As I mentioned before, it is more safe. I can hear if a car is approaching. It is easier for me to react if I am in danger.
  • I am not sure if it is a direct result of not having music blasting in my ears, but I have been able to reflect much more than previously. Before, I struggled with my inability to’get lost in my thoughts’, but not anymore. I’m enjoying to have the opportunity to explore what’s happening in my head and to be in tune with myself. And because of this, my runs seem to fly by.
  • Finally, I truly started to enjoy my surroundings: The birds chirping, the breeze, the sound of my feet hitting the ground, Bella’s panting. It is incredible to be able to enjoy and to be in the moment.

Super Spartan fire

Pro’s for running WITH music:

  • It’s easier for runners, especially beginners, to get distracted from running discomfort to make their runs more enjoyable and easier.
  • Music as an external stimuli can block of some of your fatigue and get you pumped. This can result in longer distances or even faster speed since a perception of your body’s limits is reduced.
  • Upbeat songs can elevate your mood and create excitement.
  • If you do it properly, music can create opportunity to change up paces.
  • It is definitely a life savior on a treadmill since music creates at least some entertainment in otherwise monotone workout.

Super Spartan finish line

I came across some advice some time ago, I think in Runners World, that it’s optimal to go for at least one run without music for every two times that you run with it. To me it makes sense, since there are many races in which headphones are forbidden.

What are your thoughts? Do you run with or without music?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

 

 

 

 

 

46 Comments

Filed under Running

Tagged as , , , , , , , ,

April 20, 2016 · 6:00 am

5 Running Must Haves & Armpocket Review and Giveaway

Happy Hump Day y’all!

How fun was this Monday’s guest post, where coach Suz shared her 5 tips on  how to train for your first half?! A big THANK YOU to all of you who chirped in the conversation! There’s so much to learn.

First half-marathon training tips

The best part about running is that you don’t really need a gym membership or any fancy gear to get started. However, when you are new to the running world everything looks helpful. Sometimes it may get overwhelming and difficult to know what you actually need and what is superfluous. I would like to share some of my favorite running necessities that I can’t live without.

  1. Well-fitted running shoesI found some great tips on how to find perfect running shoes at Run Addicts, here are some of them:
    • Go to the store in the evening: ‘studies have shown feet tend to expand few millimeters up to 2 centimeters by the end of the day’.
    • Make sure to wear socks you normally run in.
    • There must be a finger-width space between your great toe and the shoe box and  a thumb width at the end of the shoe. ‘You will end up buying shoes that are bigger in size than what you normally wear but that’s perfectly OK.’ However, don’t exceed a finger-width span!
    • ‘NEVER wear a brand new running shoe for a race; make sure you already used them for 100 miles runs at minimum’.

    Here is some more.

    Running shoes infographic

    Source

    *Read more on this here.*

     

  2. Foam RollerI have a love-hate relationship with my foam roller. It hurts so much at first, but then feels soooooo good. If you have never foam rolled before, head over to one of my previous posts to find out how to do it as a pro!Benefits of Foam Rolling
  3. Proper Hydration

    I can’t stress enough the importance of staying hydrated not only when you go out for a run but also throughout the day. Why? Because it affects your performance and overall health!I personally like to use a water pack on longer runs *It was my life savior during the Spartan Beast race!*. I will also be soon trying out a Hydro Belt that I recently got as a gift from my parents.Regardless of what your preference is, take your water with you or simply stop at water fountains if it’s an option!
    Why dehydration is making you fat and sick

    Source

    For more hydration tips check out:
    – Hydration 101 – 8 hydration myths busted & tips on how to stay hydrated this summer.
    – 4 Flavoured Water Recipes that will make you excited about drinking water.

  4. Hat & Sunscreen 

    Sunstroke is a real thing, so apply your sunscreen diligently and don’t forget your hat before you get outside.running away from the sun
    Source 

  5. Armpocket!

I was recently contacted by a representative from Armpocket to review their product. I was super excited about this opportunity because I use an app on my phone that tracks my runs, so I absolutely have to have it on me.

Armpocket 1

Previously I used a Flip Belt, which I still like very much. However, I always had to remove the case from my phone to be able to fit it in. *Our phones are getting bigger and bigger by the day! What’s up with that?* It worked, but it was challenging for me to take out my phone mid run. *Oh please, don’t you have to ABSOLUTELY take a picture of something? ‘Ahhh, that’s such a beautiful sunset!’, ‘Check out that beaver!’ LOL!* Also, when I run, I sweat… I won’t go too much in detail, but I think it’s a common knowledge that our phones are home to all kinds of bacteria as is.

So what is an Armpocket?

It is an armband that was engineered with many unique features that provides a comfortable and secure way of carrying their smart phones, keys, IDs and other ‘necessities’ for active people. It is weather and sweat proof. It has a touch-though screen, so you can freely use your apps. It’s moisture-wicking, anti-bacterial, natural bamboo rayon back and vented strap keep you cool and dry.

I was recommended to get Ultra i-35 based on the type and size of my phone. I picked it in Arctic Blue with a medium strap which is good for arm size 10″ to 15″.*It is available in 3 strap length.*

Ultra i-35 armpocket

Of course, I was a bit apprehensive since I’m not used to have anything bulky on my arms as I run. I also wasn’t sure if it would be comfortable and whether it would slip.

I was very pleasantly surprised! To be honest, I completely forgot that I even had it on my arm. I didn’t experience any discomfort: My Armpocket didn’t slip nor did it bounce. I also looooove that it has 3 little pockets inside, so my phone won’t get scratched!

I can assure you that you will be seeing it a lot in my pictures. It’s perfect for any workout or an afternoon hike!

Armpocket 2

My friends at Armpocket were super generous and let me do a giveaway for you guys! One lucky pal or gal will win an Armpocket of their choice. The giveaway is available only to the residents of the U.S. and Canada. All you’ve got to do to enter the draw is to participate in the Rafflecopter giveaway in the link below:

a Rafflecopter giveaway

The giveaway will be closed at 12am on April 26th (Eastern Time). I will contact the winner via email, so please make sure that you provide me with one.

Be sure to check out Armpocket Facebook, Instagram and Twitter too!

What are your must haves when you run?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

32 Comments

Filed under Giveaway, Half-Marathon Training, Reviews, Running, Uncategorized

Tagged as , , , , , , , ,

April 18, 2016 · 6:00 am

5 Pieces of Advice You Need for Your First Half Marathon from Coach Suz

Happy Monday, my dear friends!
Today I decided to do something different. As most of you know, I’ve signed up to run my first half marathon this year. This is my 3rd week of training and I’m absolutely loving it! *By the way, so does Bella! If you missed my post on how to turn your pooch into an endurance animal, you can read it here.* I may not be super thrilled to get myself out of the door every single run, yet the runners high post-run is totally worth it. Add some yoga and foam rolling to it, and I’m in heaven! *Haha!*
First half-marathon training tips
Here’s my plan for this week:
Monday – 4 miles
Tuesday – 30-40 minutes of cross training
Wednesday – 4 miles
Thursday – 30-40 minuts of cross training
Friday – rest day
Saturday – 6 miles
Sunday – rest day
Anyhow, back to the subject. I asked one of my dearest blogger friends, Susie, to do a guest post for me on half-marathon training. She is a big inspiration to me not only when it comes to running, but in general. I’d love to pick her brain if  I ever travel to Chicago and get to meet her in the flesh! Oh, and this girl is hilarious! And maybe, just maybe, you may have spotted her on Just Jillian episode during a mic malfunction in Chicago. *If you did, it was priceless!*
Without further ado, meet my beautiful friend Suz!
Susie Lemmer 2 
Hi Everyone! I am so chuffed to be here – I absolutely adore Olena and her gorgeous family, and I was so happy when she asked me to guest post on half marathon advice! For those who don’t know me, my name is Susie, and I claim the little slice of internet called Suzlyfe. Suzlyfe is a running, fitness, and healthy life blog written with the intention to educate, connect, and inspire readers to live beyond expectation! I am also an RRCA Certified Running Coach and NASM Certified Personal Trainer. Now, enough about me, let’s talk training!
So you’ve decided to run your first half marathon. The moment that you decide to embark on this adventure, you are going to hear advice, comments, and well (?) meaning suggestions from all sides. I am going to do you a solid and boil much of what you will be told to 5 pieces of advice that should guide your half marathon training. Here we go!
  1. Treat recovery and rest days like you do long runs, cross training, and all your other training days: as necessary evils/pleasures. The mark of a great runner as opposed to a good runner is one that accepts rest and recovery as being as important to the plan as the biggest workouts! And as they are as important, learn how to nail your recovery days. This doesn’t mean spending them sitting on your biscuit and doing nothing. Check out my tips for optimal muscle recovery, and also make sure that you still get up and move around some on your days off.
  2. Just because you are running a half marathon does not mean that you are going to run a marathon but know that you just might! Half marathons are kind of your make or break distance, in many ways. For a long time, I thought the half marathon was all I ever wanted to do; I had no interest in marathons. But I got curiouser and curiouser, as it were, and I decided that I would go for it (to be honest, the same thing happened with my blog writing!). And now, I’m a running coach. But to wit, remember that just because you are running a half does not mean that now you must run a full. Run a full when you want to, and the timing is best, if at all.Susie lemmer
  3. Get fitted for running shoes by an expert, and one month into training, go back and buy another pair of shoes (possibly different brand or model!). I say wait a month because you want to know that you really dig those shoes, and you will need that much time to get to the miles that will let you know that you like them and they fit properly. Blisters are not badges of honor. That is the sign of a bad fit–be it the shoes overall or just improper lacing. Once you have your two pairs of shoes, rotate them. This is how I rotate my shoes during training.
  4. Do a taste test of fuels before you go out on the road/trail. Make sure that you can stomach what you are going to shove in your mouth however many miles in before you are out there and desperate. HUGE thing here: carbohydrates must be taken with water. Not lots of water, but at least 4 oz/125 mL. Otherwise? You won’t absorb the energy, and you might just revisit that carbohydrate. Not fun. 
  5. Half marathon training (and training in general) is going to test you physically, mentally, and emotionally, but if you go about it properly, you should not get burned out from running. That isn’t to say that every run will be perfect, but you shouldn’t curse running by the time of the race. Check out my post on avoiding marathon training burn out, and think critically about your schedule, training plan, and your approach, and make decisions for how to make training sustainable. 
Because ultimately? I want you to love it so much that you come back for more. 

There is so much more advice that I could give you, but for that, I urge you to check out my blog, contact me at Coach Suz Training for one-on-one running coach and personal training services, and start picking people’s brains! Have fun, stay injury free, and live beyond expectations!

Find me as well on Twitter, Pinterest, and Facebook at @Suzlyfe and Instagram @the_suzlyfe

IMG_20150903_080417

Thank you so much for your amazing advice, Suz! *Isn’t she awesome?!* If you still haven’t, make sure to check out her blog for more advice and laughs. I can assure, you won’t be let down. I’ve been her fan ever since we ‘met’ in the blog world over 2 years ago.

Finally, don’t forget to check in with me this WEDNESDAY as I will be hosting a GIVEAWAY! *Hint: Fitness junkies, you will really love this one!*

Now it’s your turn!

Have you run or trained for a half- or even full-marathon? What is the biggest piece of advice you could share?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

25 Comments

Filed under Guest Posts, Half-Marathon Training, Running

Tagged as , , , , , , ,

April 14, 2016 · 8:00 am

How Yoga Has Helped My Running Game

Hi friends!

Before I get into today’s topic, here is how Week 2 of my half-marathon training looks like:

Monday – rest day
Tuesday – 3 miles
Wednesday – cross train for 30-40 minutes
Thursday – 3 miles
Friday – cross train for 30-40 minutes
Saturday – 5 miles
Sunday – rest day

*You can see Week 1 plan here.*

A few days ago I got a question on Instagram: How has yoga helped my running game?

To be honest with you, I never really thought about it. I love yoga and enjoy running very much, so I simply have been doing the two things that bring a smile to my face and make me feel good. However, the question prompted me to think. There is definitely an undeniable complimentary relationship between the two.

Yoga 1

Injury prevention

There is a reason why we need to do warm-up and cool down stretches before going for a run. Yoga stretches ultimately lengthen the muscles that get tight during running. It is especially useful for those with very tight hips and hamstrings. Yoga can also help with soreness after the run.

yoga 2

Proper Breathing

It is detrimental to breathe properly when you do yoga in order to reap all of the benefits of any given pose. Better breathing during running allows a larger delivery of oxygen to the muscles, consequently increasing performance.

I find that I learned various breathing techniques while practicing yoga. A lot of people underestimate savasana, or a corpse pose, because you’re ‘simply’ lying on the floor. However, it is one of the best way to learn how to breathe properly:

  • Lie down comfortably on your back on a yoga mat,
  • Become aware of your natural breath and its rhythm,
  • Focus on raising your belly as you inhale through your nose,
  • Lower your belly as you exhale though your mouth.

yoga 3

I paid closer attention to my breathing over my last few runs. And you know what? I definitely noticed a big difference compared to how I was breathing only a couple of years ago. My breath control has improved drastically and I don’t find myself panting all the time, unless I’m giving it my all as I sprint.

Core Strength

The poses held in yoga strengthen the core, hip flexors, quads and hamstrings. Strong core translates into a good running posture which helps with your speed and endurance. It is easier to run.

yoga 5

Mindfulness

Yoga teaches us of how to stay inthe present moment, how to be mindful. In my opinion, mindfulness is extremely important when you run. It is so much easier to run when you focus on your breathing and stop thinking about how much more you’ve got to go!

On a separate note, I feel like a lot of runners don’t do yoga because they are intimidated by elaborate poses they see on the Internet…

But you should definitely give it a go. Try this awesome yoga for runners routine!

Or if you don’t have 30 minutes, give a try to this sequence.

be3a267c403f4129_yoga-for-runners-pinterest-poster-350

Source

Recently, I came across the following quote and fell in love with it.

admire someone else's beauty

In my opinion, it refers to much more than outward beauty.

It’s in our nature to compare ourselves to others. Unfortunately, instead of being inspired by their success, we, often times, get discouraged by thinking that we aren’t good enough.
The reality is, there will always be someone who is stronger, faster, more flexible, more successful, you name it, than us, but you can’t let this hinder your personal progress and growth.

To avoid this, accept your status as novice, if that’s the case. Accept where you are today, be proud of your accomplishments so far. Celebrate success of others and let it motivate you to reach for new heights. Never underestimate yourself and what you are capable of. Self-doubt is your biggest enemy. Always aim to be the best version of yourself. You are unique and you deserve to love yourself.

handstand with Sofia - large.jpg

Do you practice yoga? How has it helped you?

Want to read more on yoga?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

17 Comments

Filed under Cardio, Cross-training, Half-Marathon Training, Running

Tagged as , , , , , , , , , ,

April 12, 2016 · 8:00 am

Running With a Dog: Turn Your Pooch Into An Endurance Animal

Heyoooo!

Guys, I can’t believe it’s already Week 2 of my half marathon training! Week 1 was fabulous. It feels sooo good to be running on a regular basis again. I love how running makes me feel inside and out. I can’t help but smile as I run. I feel happy, light and free!

Last week was a week of firsts too! It may be a bit shocking to some of you, but I started running with Bella just now. She is 2 years and 5 months old.

the best running accessory.jpg

I was dying to take her for my jogs back in 2014 when I was training for Spartan Trifecta. However, she was too little.  Yes, there’s such a thing for dogs. Puppies shouldn’t run with you until their bones stop developing, which can take up to 16 months in large breeds.

Technically, I could have started running with Bella last summer, but I was too pregnant and then recovering from a c-section.

It’s only appropriate to involve her now in the early stage of my training for a half marathon. Dogs may be born to run fast, yet it’s important to start gradually.

Runner’s World provides some great tips on ‘How to turn your pooch into an endurance animal’.  You may be surprised, but there is even such a thing as ‘The perfect running program for your dog’. It was created by veterinary neurosurgeon Laruen Talarico.

weekend walk

Here is a quick summary of it.

Week 1: Plan a 2- to 3-mile route at a mild to moderate pace 3 to 4 days this week. Make sure to pay attention that your dog is not winded and stays by your side at a comfortable pace.

Week 2: Add 0.5 mile or 10 minutes to your original distance during each of this week’s three runs. If your dog tolerates it well, try increasing your pace a bit. By the end of the week, you should be able to finish a 3- to 4-mile run.

Week 3: ‘Repeat week 2 and try to increase your average mile pace by 5 percent. The goal of this week is to consistently run 3 to 4 miles at a pace that is moderate for you and your pooch. This is a good week to solidify your dog’s running foundation and prep for adding more mileage.’

Week 4: ‘We are going to build distance again this week. Regardless of where you and your dog are with pace, I recommend increasing your distance by 0.5 to 1 mile 4 to 6 days this week. This will put most runners at a 4 to 5 mile/day regime. I strongly recommend at least one–if not two–days of rest for both you and your pooch.’

Hiking with Bella

Week 5: ‘If you both are tolerating a 4- to 5-mile run well at this point, try increasing your speed to a moderate tempo style run. Both you and your dog should feel tired afterward. I recommend repeating this 4 to 6 days a week with 1 to 2 days of rest. If your dog is still acclimating to the 4- to 5-mile distance, please do not add speed. In this scenario, repeat week 4 above.’

Week 6: ‘Add an additional 0.5 to 1 mile to your distance again this week. Most running teams should be at the 5 to 6 miles a day/5 to 6 days a week point. If you are not quite there yet, no problem! Repeat weeks 4 and 5 until you can achieve this goal.’

It is critical that you do a full warm up and cool down in order to prevent injury. It is no different for your four-legged buddy. Begin all her exercise sessions with a gentle warm-up, between 5 and 10 minutes long. It’s the best way to protect your dog from muscle strains and other pains by stretching the tendons and ligaments, and getting the blood to the muscles and nerves.

The same goes for a cool down. A leisurely saunter, followed by a couple of stretches, is the great way to finish your training session, according to Dr. Julie.

It’s not uncommon for dogs to push themselves too hard, just because they think you want them to. Therefore, it is important to use common sense, practice moderation, and watch for signs of fatigue or for difficulty in breathing. Avoid exercising your dog too vigorously in the heat of the day and keep her/him hydrated to prevent heatstroke.

It is easy for us to forget about our dogs’ paws. Unlike our feet, her paws are not protected. Take precautions against frostbite by not staying outside for too long when there is a big wind-chill. Also check for cracked pads.

Finally, be careful not to feed your dog right before or immediately after a strenuous workout. And don’t let her gulp lots of water either. Once she cooled down, you can give her a moderate amount of water.

my first 10 mile run

Do you run with your dog? Do you have any other tips?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

10 Comments

Filed under Cardio, Half-Marathon Training, Running

Tagged as , , , , , , , ,