"Playing" for Adults

My last three workouts have been a mixed bag. One 10-mile run cut short around mile 7 because I was dehydrated and felt like I might keel over at any moment (my fault, I know). One half hour run that felt like an hour and a half. I was reluctant to do go out again – my last two attempts had been totally miserable and decidedly not fun. Could I find that spark again? And finally… a decent short run yesterday. Thankfully, the weather was cool and crisp, night was approaching, and kids were practicing soccer, tennis, and cheerleading on the fields along my route. My mind was in the right place. It was fun.

Apparently, other women are feeling the same way. Today I finally got around to reading the annual report on the “State of the Sport” by Running USA (runningusa.org). It was interesting to see the chart showing female runners’ “primary motivators for running.” According to the survey, the top motivators are (in order of priority): staying healthy, staying in shape, relieving stress, meeting a personal challenge, controlling my weight, achieving my goal, improving my state of mind… and finally… having fun.

This got me thinking: Are we forgetting that running is fun? Running is fun! Not all of the time, but it is definitely mostly fun! Right? This could start to explain why so many people have trouble staying with an exercise program, and why 64% of adults in the U.S. are obese. They aren't having fun.

The ability to run or walk is a real gift – no matter how fast or how slow we are. The ability to lace up our shoes, get outside, people watch as we zoom by, participate in races with friends, sleep well, just think, be alone for awhile, and be healthy is a good thing. Breathe in the crisp fall air. After all, running is really just playing for adults. Invite a friend to “play” with you, and inspire each other to run...for fun.

Train SMART!

I follow FitMom on Twitter and yesterday she tweeted about a guest post by Coach Al Lyman. Since most of you in are in the middle of your training for ZOOMA Atlanta (me and Brae, end of our training for the Philly ING Half Marathon next weekend!!), I thought I would share with you his great advice about what to do if you get injured and the importance of paying attention to your body while training!

http://fitnessformommies.net/2008/09/12/marathon-training-running-coach-al-injuries-athletes/

If any of you are on Twitter, find me! Andreajm

Treadmill vs. Outside Training

Is there a difference between training on the treadmill vs training outside? I have been getting this question a lot lately.

There are many pros and cons and differences in training on the treadmill vs training outside.

I will start with the Pros:
1-You can run no matter what the weather is outside.
2-You can watch TV and catch up on your shows while training.
3-The pace is exactly what you register it to be.
4-You're never alone unless you want to be.
5-Water is right there when you need it and you don't have to hold onto it.
6-You can add a hill whenever you want.
7-You can run anytime of the day (very convenient for our busy women).

Now for the Cons:
1-You are not racing indoors, are you?
2-You will feel like you are flying on your interval days (adjust the treadmill to 0.5 grade)
3-You won't get used to outside environmental factors such as weather and changing terrain.
4-Can get boring on those long runs.
5-The lack of wind resistance and the assistance of the moving belt make treadmill running slightly easier than free range running. When running on the treadmill you are running in place. You are not moving through the air. When you run outside the air creates resistance. Studies have estimated that outside air resistance creates an increase in your workload of between 2% and 10%, depending upon your running speed.

So in conclusion, I recommend that you vary your workouts and try to run outside at least one day a week to get used to the environmental factors and ever changing terrain.

If you need to pick which day to run outside, try and fit in the weekend runs outside.

Please feel free to ask me any questions you may have concerning your training!

I believe in all of you and am SO proud you are taking action in being active and reaching your running goals!

Don’t forget to get your training gracie’s gear with pockets from Big Peach Running Co! They are now showcasing gracie’s gear and you have finally listen to your iPod hands free :)

Coach Gracie

Lost in Motivation

It's 4:50 am as I write this and I'm still suffering from jetlag from two weeks in Israel. Not only do I suffer from jetlag, but as a result of this trip, I've lost my motivation to workout. Surely I'm not alone in this feeling. With the end of the summer comes a change in routine which requires readjusting (I hate change and I'm sure I'm not alone). Some of you may feel like you've hit a workout pleateau, you're restless in the gym (no killer playlist can cure that), or you're just not inspired. During my two weeks away, I was constantly active - riding camels, swimming in the Dead Sea, and hiking in 100+ heat - as intense of a workout as I can imagine. BUT, now that I'm back, I've only been able to lace up my shoes once! This is not good at all since Brae and I are running the Philly ING Half Marathon in less than two weeks!

Okay, so what do we do when we lose our motivation? In my head, I'm setting goals to get back on track with the regimented routine I had before I went away. Next, I'm going to take those thoughts in my head and put them to paper. That way I can hold myself accountable. For the short term my goal is: "I have crossed the finish line in Philly with a smile on my face." Today I will start to put that goal into action. In addition, research new classes or running clubs in the area and check it out. With the start of fall, there are sure to be tons of new happenings in every area. Don't just think about doing it, write it on your calendar and go!

If all else fails, find a friend (dogs are okay) and find an hour and go enjoy their company outside!Let me know if you are struggling with motivation too. We can overcome it together!

Fall is a Great Time to be a Runner

I don’t have any children of my own, but my neighborhood is home to an elementary school and so I feel in sync with the school kids’ schedule. Just this week, the weather changed. The humidity has gone south for the winter, and a few leaves have decided to fall from their lofty summer homes. Yellow school buses are rumbling down my street early in the morning. Yesterday I flipped the calendar ahead a month to September. Reluctantly, I must face it… the change in seasons is upon us and fall is here.

While I do lament the end of warm nights and summer activities, unlike school children who dread the end of summer fun and the start of waking up early and homework, runners have many reasons to be excited when they feel the first nip in the air. Fall is a fantastic time to be a runner, for many reasons:

1. Fall races are better than summer races. Some of the best races around the country happen in the fall… One of my favorites is the New York City Marathon in early November. If you’ve never watched the NYC Marathon, you’ve missed one of the most spectacular running events in the world (in my opinion, at least!) The entire City rallies for this event, with orange and blue paraphernalia on seemingly every street corner. The excitement surrounding the NYC Marathon is completely contagious, and it would be hard to leave there not vowing to run it yourself next year. And, of course, don’t forget ZOOMA Atlanta on November 16 – the newest fall tradition in the southeast!

2. Running in the fall is more pleasant than running in the summer. It really doesn’t really matter where you live. Running when the air is crisp and clear in the fall beats the heat of the summer.

3. Turkey Trots and Gobble Jogs. Nearly every local running club puts on a Thanksgiving Day race. These races offer a great opportunity to bring the whole family out and be active before gorging on turkey and pie later in the day. Inspire your aunts and children and start a new family tradition this year!

4. New season = New gear. The change in seasons also just happens to be a great excuse to stock up on new cold weather running gear. Particularly in the colder months, it is essential to have proper gear. Having run at different times in my life in bulky sweats and sleek running tights, I can tell you that proper gear makes a huge difference to your ability to run comfortably in sub-optimal temps.

Fortunately for us, runners can easily graduate from the school age dread of the end of summer. Don't be sad... Fall is a great time to be a runner!

Which ZOOMA Training Program Should I Choose?

Hello all runners and run/walkers,

I am very proud to be your coach for the ZOOMASeries and am here for ALL of you. The programs we designed are for all levels; from beginner exercisers to those more experienced runners wanting to break their time goals!

I have trained thousands of women runners and I always get the same common question: What program should I follow? Well, what are your goals and where are your fitness levels now? If you are starting from scratch and have never run before, then I suggest you follow one of my beginner programs. If you have been running for a while now and really want to improve your time, try one of the more advanced programs.

The best part of this opportunity is that this is your goal and your training. You can always try one program and then after a few weeks if it is too easy or difficult, simply send me your progress through the “askgracie” section and I can help you decide on how to progress accordingly. Any distance is possible if you commit to the training and stay consistent!

This is what ZOOMA is all about: YOU and improving your running ability.

I would like to encourage everyone to ask me a question about training this week through the ZOOMA Trainer. The Trainer is free! Register at http://races.zoomarun.com/train.html to access the "askgracie" space. Please allow 48 hours for me to answer all questions as we travel a TON with my sports apparel line, gracie’s gear. (www.graciesgearandtraining.com)

Gracie’s Gear is changing the way women work out and what we expect from our workout gear! We are proud to announce that Big Peach Running Co and Phiddipies in GA are now carrying our line. Please enjoy the experience and check us out!!!

I look forward to working with all of you these next few months,

Coach Gracie

Some Things Never Change (and Some Things Do)

Last Saturday morning I arrived at my old high school track around 7:30 am. It was my high school cross country Alumni Run, an annual tradition in which I had not participated since it was a required event for me and my teammates. Every year I receive a notice in the mail inviting me to participate and asking for a donation, and although I usually happily donate, I never attend. This year, I happen to be in town during the Run and decided to revisit old memories.

Only three of my teammates were there as alumni participants, and we all lined up on the start line behind the mass of student runners for the short two-mile event. We chatted and cut up just like old times – only this time, most of us are wives, and a few of us are mothers. Still, as we toed up to the line and waited for the starting cannon to fire, I felt like a nervous high school athlete, eager to impress my coach and to keep up with my talented friends.

The cannon fired and we all jumped… then, sprinted off from the start. These girls lied about what sort of shape they are in! I thought. I prayed that sanity would creep back in and the pace would slow. It did, thankfully, but I still felt good. I stayed on the shoulder of a girl, now a wife and mother, who during our day held the school record in the two-mile distance. We chatted, but mostly we ran. We scampered down and up through muddy ditches. We hugged the fence by the baseball field. (Remember speeding up past the boys as they practiced?) I started to feel the old familiar burn in the pit of my stomach somewhere around the 2.5 mile mark.

I passed two student runners, struggling with their breathing and their mental toughness. They still don’t know how much they really have in them, I thought. I felt almost as if I was looking back in time at myself. If I only knew myself then like I know myself now, I thought. I passed on the outside with a word of encouragement.

Finally, the sprint to the finish. I lengthened my stride and finished with a slightly negative split. Afterwards, my old high school coach congratulated me on a good race… in front of everyone. I was on cloud nine.

Funny how some things never change.

Running Away from Home

As we near the end of the summer, everyone tries to squeeze in last minute vacations. Sometimes we have to pick up our training and take it with us.

The last two months, I have been traveling so often that I have been able to do only one weekend long run on my home turf. One Saturday, I woke up, scurried around the dark to find my running shoes, and tiptoed out of a beach house full of my sleeping friends for a solo 7 mile run. Once out on the roads, though, I was certainly not alone. I passed couple pushing jog strollers. Older couples strolling hand in hand. Families on bikes. I felt like I was part of a special club that knows the early hours of the morning at the beach. Despite the heat and incredible humidity (even in the early hours of the morning), I had a great workout. I returned to the beach house to smiling friends bearing coffee and blueberry pancakes. To me, the perfect start to a beach vacation day.

Another Saturday morning, I found myself in Austin, Texas, there scoping out potential venues for the ZOOMA Austin 2009 event. I set out early and parked near RunTex. From there, I found the Lake Austin trail and ran with the crowds of other active Austin-ites and their dogs. RunTex puts out water at a certain point for any-and-all who are thirsty. I saw Desiree Ficker training with two friends.

Yesterday, I ran from my mother’s house in an old neighborhood whose sidewalks I used to frequent quite often, when I lived at home so many years ago. A Team In Training group was stationed at a location about a mile into my run, and they invited me to join their water break – “The bar’s open!” they called out. I made a couple other friends, too – also out running solo and looking for some conversation to break up hour-plus long runs.

It’s funny how running makes you part of a community, wherever you are. To me, that’s part of the fun of running away from your home course. You feel like you are able to touch the energy of a place and experience its flow while cruising through its streets. I never travel without bringing my running shoes with me. To me, there’s no better way to experience a place.

Kristin Armstrong on Running Skirts

Who says you can't look and feel pretty while running?

"I believe that a woman is even more powerful when she feels pretty."... And we agree!

Check out Kristin's article on RunnersWorld.com:

http://www.runnersworld.com/article/0,7120,s6-369-371--12796-0,00.html

Why I Run

Welcome all Zooma Runners and Run/Walkers!

First off congratulations on starting or continuing the journey of being a runner. Running is one of the most difficult yet amazing sports out there. It demonstrates a true athlete....it is so individual, uses every muscle in your body, and test all limits!

Everyone has different reasons for running: stress relief, convenience, good at it, the sense of accomplishment, social aspect. I started running at the age of 11. I was in the 6th grade and joined our track team. From there, I went onto to high school and found my sport. I ran very competively in university in Louisiana and ran long distance on a scholarship. We would train 3-4 hours a day...it was my life.

After college, I went onto running for fun and trying out these half marathons and marathons that I used to think were CRAZY!! Now that was amazing! The only difference was now with my career, I didn't have all this time to train. Soon I realized balance and running and decided to coach new runners and share my passion for balanced running. What is balanced running? I define balanced running as running and resting throughout the week. Your body needs rest and rest is one of the best preparations for your Zooma race.

Now as a mommy, entrepeneur (I am founder of gracie's gear--new functional line for you!--gotta get some at The Big Peach), running coach, and wife, my running needs to be very balanced. I run for many reasons: I am pretty good at it, I love the early morning runs that start my day, I love the way it makes me feel and look, and it is very healthy to stay fit. I find with running as part of my exercise routine I am a better entrepeneur, coach, mother and wife. As moms we tend to put ourselves last on the list...well my goal was to take some personal time for myself and that is exercise. Even on those tired or stressful days I make myself go out there and do strength, walk, or go for my run. Sometimes I take my daughter in the jogger (now that is a workout). Taking your kids at a young age really makes them enjoy this time with mommy.

As your Zooma Coach, I encourage you to ask me any question realated to running and training. I have coached for 9 years, I have my undergraduate and graduate degree in exercise science and I truly LOVE LOVE motivating and guiding women to be there best! Whether you are brand new to this sport or are an amazing runner. We can and will take you to the next level! Join me on this Zooma journey in Atlanta.

Keep movin'

Coach Gracie