{Motivation Monday-Winter Running/What to Wear}

Posted in Motivation Monday by sneaksandstilettos

With the weather officially cool in the midwest it is important to dress the part else you may not actually get out the door or last very long once you are out there. Getting out the door is the hardest part. I always tell myself-Go at least a mile. If you want to come back after that, then do so. I’ve never came back yet.

I know from numerous outdoor runs throughout the winter that dressing appropriately helps ensure you have a successful and comfortable run. I love running outside throughout the winter although I was not always big on this. Years ago I didn’t dress appropriately and therefore never went more than a few miles outdoors in the winter. Miles on the treadmill and around an indoor 2OO meter track only hold a person’s interest for so long. After training for my first marathon mostly on a treadmill for the first two months I knew I couldn’t keep doing that forever. It was then that I began to reevaluate winter running outdoors. If I ever wanted to run more than five miles outside, then I’d have to change my attire.

Modern technology in running attire has made it possible to wear minimal layers and still stay warm. The first mile is always a warming up time and one should expect to be chilled to cold. Once the body warms up though you will be thankful for the lighter layers not holding you down and causing you to get cold from sweat. So how do I dress for winter weather…well, it is extremely individual. As I’ve gotten more experienced as a runner, I’ve found I need fewer layers to stay warm. I find no matter how often I run outdoors in races versus long slower runs, etc I still struggle with exactly what to wear on a run, but I follow these general guidelines for dress:

55 or above=shorts (either Nike Tempo or Lululemon Speed Short) or running skirt (love C9 from Target) and a t-shirt or tank top

45-55=capris (love Nike and love,love Lululemon), t-shirt, and a lightweight long sleeve shirt (love Run Swiftly-Lululemon) that may or may not stay on. Arm warmers are great!

40-45=capris, t-shirt, and a medium weight long sleeve shirt

35-40=pants or running tights (Road Runner Sports has awesome tights), t-shirt, long sleeve shirt, and a headband

25-35=running tights, t-shirt, long sleeve shirt, and light jacket OR
t-shirt and heavy/warm jacket or shirt, hat and gloves

15-25=thermal/thicker running tights (love my Nike thermal tights), t-shirt, thermal/thicker long sleeve shirt, jacket (love Lulu again), hat, and gloves

-15-15=thin running tights with running pants over top, t-shirt, thermal long sleeve, jacket, hat, and gloves/mittens

If it is much below zero, I generally run inside or don’t run. A great website I’ve used to decide how to dress is from Runner’s World-What to Wear.

Last year I trained for the Rock n’ Roll Arizona Marathon throughout the Wisconsin winter doing all my runs outside except for my speed work sessions. It is impossible to run fast on slippery and snowy roads and sidewalks, so I brought that workout to the gym on a treadmill. All of my other runs were done outside. My first 20 miler came two days after we got 20 inches of snow and had school cancelled for two days in a row. I still went out dressed appropriately, ran at a slower pace, and put one foot in front of the other. The wipeout that had me sliding on my belly only deterred me for a couple of blocks. Had I worn my Yaktraxs that wouldn’t have happened.

This year I will be wearing my Yaktraxs fo show. My ankle is still recovering. I only wear heels a few times a week. When I wear them I can feel my ankle hurting although it is not a hurt hurting. It still swells after days on my feet, heel wearing, or after long runs. I am just so grateful it doesn’t really bother me while running.

During the winter months don’t be afraid or frustrated that your pace is slower. Running on snow and ice is similar to running on a beach; your muscles work much harder to maintain your balance. Running a slower pace on a harder terrain can still mean faster on an easier terrain. Take my PR in Arizona as proof. Those of you who live in Cali or elsewhere without snow, ice, and sleet-well just be glad. I will hate you all in February.

Better yet, let winter be your maintenance miles. Stay in shape and enjoy the holiday treats without the guilt. Run to holiday tunes (a future post coming on that) and the holiday lights. Run for fun. Find a turkey trot or jingle bell run to motivate you.

When dressed appropriately you can run all winter long and enjoy it.

Happy Monday!

30Jul2013

{Rotary Lights 5k}

Posted in Race Reports by sneaksandstilettos

So, I’m not sure what has me thinking about Christmas, but we will call this Christmas in July perhaps. I was looking up races to run down the road and realized I’ve done this race several times and have no race report about it. The Rotary Lights 5k is one of my favorite races.

First of all, I LOVE Christmas time. Like love, love, love. I start listening to Christmas music in early November, lights are a must in nearly every room, and we leave our tree up until at minimum the end of January on purpose. In reality it is often up until March because we end up not having time to take it down. My mother cannot believe this! Oh, the needles! I should add we always have a real tree, too. Fraser furs really don’t drop that many needles if cared for properly-even in March. Then we burn it at our annual pool party in August. The flames are usually a good 30 or 40 feet.

Second-the race is one of the only in December. It takes place in one of my favorite parks that is all decked out for the holidays. How decked out? Well, they claim to be the largest display of lights in the midwest with over 2,000,000 lights. Each year it seems to get bigger. In addition to lights, there is music, reindeer, santa, hot chocolate, a live nativity scene, and Christmas trees decorated by community organizations around the park. All of this right along the mighty Mississippi River.

Rotary Lights 5k-La Crosse River Trail-2009

Third-the course. You run on the paths that go along the Mississippi before taking the torch lit bike path out along the La Crosse River Trail and then loop back to Riverside Park under a tunnel of lights and past the displays of lights. They serve hot chocolate at the finish.

Fourth-the weather. You never know what the weather will bring. The first year it was run in blizzard conditions and the next year it was sunny and 20 degrees. The third year I signed up I actually drew the line. We had received 20+ inches of snow the day before and the windchill that Sunday was -20 degrees. Last year I ran a 10 miler with giant, wet snowflakes coming down before showing up to the start of the 5k as a long training run preparing for the RnR Arizona Marathon in January. 2013 who knows?

The year that wasn’t! We did what most mid-20’s people do when a snowstorm hits; play in it! I’m in the orange coveralls!

Fifth-dressing up! Elves, snowmen, santa, people in only shorts. Who knows what you will see when you run this race.

A santa hat is perfect for hiding your stocking hat!

Lastly, the race is only $10 and you get an embroidered stocking hat. This is the cheapest race I’ve ever entered and you get so much for it. Plus, your $10 goes towards keeping the Rotary Light going. They also collect non-perishables for the local food pantry during the entire month the lights are going and they encourage runners to bring non-perishables, too.

If you live in the Coulee Region this is an awesome family event. They cap registration fees at $27/family, too. This race has become part of our annual holiday traditions making it one of my favorites!

Rotary Lights 5k
Time: ?? (27:??)
Pace: ?? (9:??)
Overall: 91/373
Gender: ??
Age: 11/54
City sidewalks, busy sidewalks, dressed in holiday style. Soon it will be Christmas Day! Yes, I’m listening to Christmas music. Just for this post though. And it is less than five months away.

15Mar2013

{Friday Fab 5}

Posted in Friday Fab 5 by sneaksandstilettos

To recap running, all the photos I like to take, and all the in betweens-I’m starting the Friday Fab 5. The fab 5 will review the past week and share new recipes, ideas (running and not), and anything else on my mind or phone!

{#1} We are starting a quest to eat clean 85% of the time. By clean I mean unprocessed, fresh, and organic when possible. I tried three new recipes this week to go along with our new eats plan. They are in order of our favorites!

http://maggiesbites.tumblr.com/post/26365768602/balsamic-chicken-asparagus

We used homemade jam that Ryan’s grandma had made as our “sauce.”

http://www.familyfreshcooking.com/2011/05/18/berries-and-goat-cheese-mini-pizza-recipe/

Our least favorite. I need to work on adding some more flavor to the quinao.

Our least favorite. I need to work on adding some more flavor to the quinoa.

http://www.familyfreshcooking.com/2011/07/18/bacon-lettuce-tomato-avocado-quinoa-salad-recipe/

{#2} Comic Life
At tech camp for school two Saturdays ago, I learned about a cool app called Comic Life. I finally finished a personal comic about the Mercedes Marathon. I love this app and plan to use it in my classroom, and have some fun at home with it, too! The app is $4.99, but has so many cool layouts and fun uses.

{#3} Embracing winter weather for another week

Thank goodness I have some great running jackets to keep me comfy and motivated on my cold runs!

{#4} Registered for the Trailbreaker Half Marathon on April 6th

This means it is back to a training plan again!

{#5} Finished week six of spinning in the mornings…and I finally don’t hate it! I, dare I say, actually enjoyed it the last two times. I do not enjoy the 4:57 a.m. wake up call with my spinning buddy picking me up at 5:15. I have definitely learned the need for workout partners. I would so easily reset the alarm if I didn’t have someone to hold me accountable.

Spinning class punch card! 10 spins for $20 and how can you not go?

Have a great weekend!