On Sucking | Interval Training

We are just going to ignore the fact that I haven't posted in over a month and chalk it up to an insane schedule for which you have already forgiven me. Great! Glad we got that out of the way. Thanks for understanding! :)

Now, let's talk intervals. Before I go any further, I will tell you that intervals SUCK (they suck worse than a blogger that doesn't post for over a month). But, remember that time I said you had to vary your workout to continue to get results? Well, here is a version of that variety and, let me tell you, sometimes your own advice is a hard pill to swallow. When I started my half marathon training schedule, I decided to do some shorter distance interval runs to help me increase my speed. So far it has worked wonderfully and I have set multiple new PR's for my quickest mile... so intervals aren't all bad. I GUESS.

It's no secret that the right playlist/music can get you in a great mood and maintain motivation during your workout (see my post on running music here), so make sure that your tune game is strong before you hit the pavement. Next, it can be pretty easy to start with the best of intentions for an interval run and then fall victim to disinterest, distractions, or an extreme level of dislike for the nasty little bursts of speed peppered into your usually pleasurable run. I highly recommend not tracking your intervals yourself, but using a timer or interval training app to do the thinking for you. My personal favorite is super user-friendly and runs as a background app so you can run it, your music, and Nike+ simultaneously from your iPhone if you so choose. Score! It's called Interval Timer from Deltaworks and looks like this in the Apple App Store:

You can create multiple interval workouts and save them within the app with varying warm-ups, cool-downs, high intensity intervals, and low intensity intervals. Each time your activity level is supposed to change, you'll hear a beep and know to shift gears. I've tried other similar interval apps, and this one is by far my favorite. Enjoy! 
 

Half Marathon Training Schedule

With my first half marathon a few months away (holy cow), I'm trying to buckle down and adhere to a set training schedule. That being said, I have decided that I'm also not going to beat myself up if I have to skip a day or cut a run short. Also, if I feel like running a little farther than planned, then I'm going to do what I damn well please. So there. This is about working your way up to the half marathon mileage range, not an exact science as far as I'm concerned.

Thanks to Vanessa at See Vanessa Craft, I found a training plan that I think will be manageable for someone like me with a schedule so busy it's just silly (hello training, Junior League Provisional year, Ronald McDonald House Young Professionals Society, blogging, modeling, babysitting, dog mom-ing, and Etsy crafting... oh yeah, and I work). It's also a great plan for beginners. If you're running in the Disney Princess Half, today is week 1, day 3 (Wednesday) for us.

Don't forget to add strength training! I'll be posting my strength routine/tips shortly. Happy Hump Day!

Vanessa adapted her schedule from this one at halfmarathons.net. This is hanging on my fridge to keep me honest!

Running Playlist Roundup

I am "one of those" and if you are anything like us, you absolutely cannot workout without music. Made it all the way to they gym and laced up only to find that your headphones are missing? That's a NOPE. I will turn around and go home (and have). It's borderline snobbish, but a stale playlist can also deal a heavy blow to my motivation. Sharing new music apps, songs, artists, etc. is a great way I keep my tunes fresh and my motivation high. Apps like Spotify make it so easy to stalk check out what your friends are listening to. Follow me on Spotify here and look out for more Running Playlist Roundup posts in the future! Just don't make too much fun of my occasional Michael Jackson binges... Each new playlist will be themed- because who doesn't love a theme- so leave a comment with what you'd like to hear next.

PSA: I choreograph sick dance moves in my head while I'm running. Sometimes the moves are so SICK they can't be contained to just my mind, so if you see me doing a hair flip on Morehead, that's what happened. I'm half kidding.

Here it is, dolls. Just for you, a girl power running playlist with all of our favs from Brit to T. Swift! FREAK OUT.

CLTRunning | Girl Power

Being a Woman About Town - Running Routes

When I moved back home from DC, I had to get used to running down country roads rather than through the big city. Although the peace of my little neighborhood in Mint Hill was pretty conducive to getting your zen on, I much prefer running in an urban area. I think it has something to do with accountability. No, those poor souls leaving the office at 8pm don't care that you're running, but I use each person I pass as a reason not to stop... especially if you're one of the creeps catcalling as I'm sweating like a 400lb man. Being an uptown girl, I'm somewhat limited in the route department, but some popular favs are listed at the bottom of this post.  

Things to keep in mind:

Crosswalks. Nothing is worse than hitting the wrong intersection at rush hour. This is both a timing and route-mapping issue.
Pedestrian traffic. You don't want to have to bob and weave too much and no one wants your sweaty body rubbing against them on their commute... well, some do... and for them, we have pepper spray.
Safety. As much as I love my tunes, make sure you can still hear your surroundings and that you are also visually aware of the people and cars around you.

Travel. Don't be shy about getting in your car to drive to a fun new route. You have to keep yourself interested and your body guessing!

Modify. Don't like a certain leg of a route you want to try? Change it! It's your run, you're the boss. Combining routes and changing them to suit your needs is a great way to change it up.

It's worth waking up a little early for a sunrise like this! Morehead in front of the Dowd YMCA.

All of my maps were created with RunningMap.com. The blue flags are mile markers and the red bubbles are points of interest.

Uptown(-ish):

Uptown Proper: It's pretty easy to crisscross through uptown and make up your route as you go. I started to make a map for this route, but it was plain stupid and I have much greater faith in you than to post a loop through Uptown's grid. Have fun with this one and improvise!

Dowd YMCA: Adding a pit stop to your route can be a game changer! Don't think you can run a full 6-miler? How about trying two 3-milers with a short break? I use Sgt. Roy's Total Strength or Heather's Barre class as my breaks if I can. (2.25 miles, one way)

Like, Sports and Stuff: Train like a pro while you run by all of Charlotte's major sports venues: Panther's practice field, Bank of America Stadium, BB&T Ballpark, and Time Warner Cable Arena. (3.29 miles)

Dilworth: The Scott Ave hill is one of my most and least favorite places to run. Expletives usually cannot be helped at the top. This route is light on stops at crosswalks. (3.39 miles)

The Rail Trail: Gets a little crowded, but a great "back-and-forth" route, nonetheless. Again, I won't insult your intelligence with photo of a line through South End. This route follows the light rail.

Around Town:

Montford to Freedom Park: I did this route for my beer run post and loved it! Any Charlottean worth her salt knows Freedom Park can be a little slice of Heaven. (4 miles)

Little Sugar Creek Greenway: passes the Metropolitan. Resist the urge to stop at Target. This Greenway is also a part of the Montford route above if you want a long run.

4 Mile Creek Greenway: Asphalt and boardwalk trail in Matthews. Guess what?! It's 4 miles.

Toby Creek Greenway: Links to Mallard Creek Greenway in the University area. Parking at 235 E Mallard Creek Church Road (Mallard Creek Park) or the Harris Teeter shopping center at the other end of this route on University City Blvd is a breeze.

Out of Town:

Running to The Battery in Charleston, The Loop in Wrightsville Beach, or around the monuments in DC are my personal favorite routes on vacation. Make sure you plan carefully when you're in an unfamiliar place, though. Don't be afraid to stop and explore a little either!

What is your favorite route?

World Suicide Prevention Day 2014

Today is the 11th annual World Suicide Prevention Day and I am adding my voice to others across the globe in saying "You are loved" in my own small way. As I mentioned in my first post, I lost my baby brother, Nolan, this summer to suicide and am honored to stand beside those that are fighting the same battle that he lost.

It always protects, always trusts, always hopes, always perseveres. Love never fails. 

1 Corinthians 13:7-8

  To Write Love on Her Arms is an organization dedicated to giving hope to those living with addiction, depression, self injury, and suicidal thoughts. Join me and write the word "love" on your arm, light a candle near a window at 8pm for support or remembrance, pledge to cycle (or run!) for the Cycle Around the Globe Event, or simply pray for those facing these issues- we lose someone to suicide every 40 seconds. When you are asked what the word written on your arm or the candle burning in your window represents, consider it an open invitation for honest dialogue on the issues of depression and suicide. If you or someone your know is struggling, please reach out. There is help available through the National Suicide Prevention Lifeline, your local resources, or friends and family.

 My half marathon training is dedicated to Nolan's memory.

Taylor, me, and Nolan at Thanksgiving. Rest peacefully, Nolie.


Break stigma, one conversation at a time.

Fabletics Review

I went through about 4-6 gushing iterations of "Y'all, OMG" titles for this post before I settled on the super creative "Fabletics Review"... I figured that I needed to conserve my energy because, Y'ALL. OMG. This site is amazing. 

Fabletics offers awesome deals on activewear you'll actually want to wear... and maybe even be active in (I see you, chick in the running leggings at bottomless mimosa brunch)! Kate Hudson is also a co-founder- c'mon, what better endorsement could there be than the most svelte little lady in Hollywood?

Getting started with Fabletics: 

1. Take a quick lifestyle quiz.

2. Fabletics creates a virtual closet of picks just for you based off of your quiz. 

3. Choose an outfit and checkout as a regular member or join as a VIP (fo' free) and get $25 off of your first outfit!

At the beginning of the month, Fabletics VIPs get new outfit choices sent to their inbox and you have by the 5th to either choose one for the discounted VIP price or pass on that month at no charge. WHERE ARE THE STRINGS? I can't find any reason why you wouldn't join this service. Here are my favorites:

1. Palm | 2. Gulf | 3. Field | 4. Ocean (not pictured: adorable open back)

Not loving the blue? No problemo! You can customize your outfit with different color options. This is "Ocean" with my personal twist:

My favorites of my favorites are #3 and #4, so naturally I couldn't help myself and they are now resting peacefully in my closet. Sorry I'm not sorry!

A word on sizing:

I had to exchange the shorts and top from #3 because I ordered a small in both and they were too large. However, the small leggings in #4 are comfortably snug. The sports bra in #3 is great and true to size- I've already run in it and it offers great support with a TO DIE FOR keyhole back. Although sizing is a little wonky, don't fret, Fabletics offers a no-sweat exchange policy with free shipping both ways. For real.

Fabletics for all!

Blending to a Better Bod

Detox, cleanse, torture, insanity... whatever you want to call it, cleanses can be really intimidating and downright scary. I highly suggest trying Dr. Oz's 3-Day Detox Cleanse if you're new to cleansing like me! Before I really start my regimented training schedule for the Disney Princess Half Marathon, I wanted to try it and it was so much easier than I thought it would be. Still definitely not easy, though. I was shocked that I wasn't ever hungry, but cravings for someone with a sweet tooth like mine were vicious. With a little resolve, you can get through. Plus, we know a little about mind over matter as runners, right?

My take-aways:

• My grocery bill was about $90-$100, not the $16/day that Dr. Oz estimates. That being said, I also had a ton of leftovers post-cleanse.
• This is not about weight loss. It's about jump-starting the path to eating healthier. Get off the dang scale.
• The lunch smoothie is pretty bad. Not gonna lie. It's really, really chunky. I started thinking of it as a gazpacho and eating it with a spoon which kind of helped... kind of. It also made the equivalent of 2 smoothies so it was a lot to choke down. I mastered this smoothie on day 3 (of course) and I think the trick is a little less celery with a little more liquid.
• The breakfast and dinner smoothies were GOOD! Just don't add too much lemon or cayenne. 
• I never had the snack smoothie... just wasn't hungry! Isn't that amazing? A good cleanse is not about deprivation and this one definitely doesn't leave you feeling starved. Just make sure those Oreos are well hidden in your pantry or else you'll feel like they've grown eyes and are staring you down at about 9pm every night. Stay strong.
• Make sure your blender is large enough. The ingredients themselves start out bulky before you begin blending so you'll either need to chop them up or blend a few ingredients at a time then add more, especially for the lunch smoothie.

Have any questions about this cleanse and my experience? Leave a comment below!

A Different Kind of Beer Run

During visits back to my alma mater, I used to run through Chapel Hill as much as I could. I would come back from DC (warmly known to me as "Dirty, Smelly, Swampy Hell") to visit my then-boyfriend's parents and be determined to soak in as much of "Blue Heaven" as I could. The first time we drove back, he- as a very sweet gesture- played James Taylor's "Gone to Carolina" as we hit the interstate and I burst into tears wailing "Whyyy would you dooo thaaat?" I was a little homesick/irrational. Graduating from Carolina felt like a horrible breakup and I was still in the binge eating Ben & Jerry's pints phase of my grief.

His parents' house was about 3 miles from the very edge of campus and the route included a monster hill (and a Sunrise Biscuit Kitchen... don't get me started), so I knew I'd have to be pretty determined to make it back to my baby blue mothership and finish a 6-miler. Confession: sometimes I called him to pick me up mid-route. Don't judge.

Just hangin' at the prettiest campus you ever did see. Actually taken 2 months after graduation... talk about an awkward outfit for a walk through campus in July.

The Old Well, UNC Chapel Hill

It never failed that once I made it back from my run, his parents would offer me a beer. See, they were from Austria where beer is like water... delicious, mind-altering water. "It's good for you, will rehydrate you" they would claim fervently. Bless them and their good intentions but I never quite bought into it... unless I was going straight from run to pool, then it was justifiable. And for dang good reason! Have YOU ever been hungover? I happen to know that some hangover symptoms are caused by dehydration- ha!

From my trip to Schonbrunn Palace in Austria, land of beer and castles. Totally my kind of place.

But, hold the phone. It seems that a post-run brewski isn't all bad. According to an article on Runner's World, a beer after a run, some water, and a little food can help replenish electrolytes, carbs, and nutrients. GREAT NEWS! Next round's on me! Before you break out the beer bong, remember that moderation is key because- duh- although beer does have some good-for-you stuff in it, it is still alcohol and alcohol is bad. Let's not get too cray.

Feeling like you're playing Red Light, Green Light? Me too. So here's my plan for beer-ing after running: 

1. drink a LOT of water

2. have a little snack

3. then drink ONE beer

If it's for the electrolytes, good carbs, and nutrients, one serving should be enough anyway. A lot of beer-centric run clubs have popped up and gained popularity recently, and being social with one drink rather than pounding pints and being "that girl" should be the goal. Besides, I'm a vodka soda, one lemon, one lime drinker if it's the type of outing where we're getting weird (cue the eye rolls, bartenders of the world).

Here are some local running clubs that offer libations after logging miles:

Tuesday - Running for Brews @ Brazwell's

Tuesday - We Run Uptown @ Vida Vida

Wednesday - NoDa Brewery Run Club

Thursday - Triple C Beer Runners

Did I miss anyone? Comment below!

I tried the Tuesday night Running for Brews club with Ali and it was really fun! We didn't stay for the brews after our 3.75 mile run to Freedom Park and back to Montford (we opted for froyo instead), but I'm looking forward to going back and also trying other clubs. 

The route. This was the (almost) 4-miler, and there were longer and shorter options.

Hi, we're cool.

They had free samples of Nuun electrolyte water enhancer, Core Power protein shake, and protein bars as well as Run for Your Life stickers, a prize for the person who brought the most friends along, and a punch card toward a free t-shirt. I'm all about free stuff! The leader, Alicia (I think), was awesome and such a positive motivator too. 

Running for Brews meets every Tuesday at 7 at Brazwell's. On Tuesday, 9/16, King of Pops will be on hand for the Brazwell's Brain Freeze Popsicle Run. Uhhh... I'm there and question your priorities if you're not considering it too. You had me at popsicles.

Baby's first 10k

Ok, so this is intimidating. I'm a fairly outgoing and personable gal, but something about putting my thoughts in writing for all to see (read: judge mercilessly) makes me want to crawl under a rock. This fear is compounded by the fact that I'm doing something I never thought I would actually do: run a half marathon. I thought I'd write it on my bucket list and give it about as much thought as I've given the other items on that list: exactly 0 minutes. I'm thankful this bucket list item has come to life and hope it pushes me to check off a few more, though!

Any runner out there knows the odd mix of camaraderie and competition in the running world is enough to make Regina George seem genuine (for those that don't get the reference, you can't sit with us). BUT, it's real. In a race, you mark your competitor, try to keep pace, and ultimately push yourself to cross the finish line before her, all while rooting her on and hoping like heck that she finishes well too. At least I do, I'll admit it. It's messed up, but it's fun! 

Before the OrthoCarolina 10k Classic with my high school sweetheart/training partner, Skylar.

This is a no BS sport and your success or failure ultimately rests on you alone. No one drops your perfect pass or lets a defender get to you, it's just you, your two feet, and the ground. Having people around to tell you that voice in your head saying "You've maxed out, let's just walk a little" is a big fat liar makes all the difference in the world. My training partner and I give each other grief (she knows my Nike+ activity better than I do myself), but we also give each other goals and guidance. We just raced our first 10k together and finished with 1 second between us. At one point she turned to me and said, "One more mile. You know I'm about to make you cry, right?" Now that's a friend.

Mom, dad, and Ali, my cheering section.

2 injuries, 91% humidity, 6.4 miles, 0 breaks, and 64 minutes... Then 5,867,465 crab legs at brunch.

Army captain bars from my godfather. My family calls me Captain- I'm a tad OCD when it comes to organization.

In February I will be running my first half marathon and will blog my training journey here. I will also raise money along the way for a fabulous organization, the American Foundation for Suicide Prevention, a nonprofit that raises money for suicide prevention. Donate here.

Finally, I recently lost my baby brother and will dedicate my training to his memory. He was one of the fittest, most positive people I have ever known, and I like to think he keeps the big fat liars away while I'm running. Thanks, bro.