Yasso 400s and Race Week Thoughts

So I tweeted Bart Yasso today and now we’re basically BFFs as far as I’m concerned.

Our convo went like this:

me: “speed workout tonight – do Yasso 400s work for a #halfmarathon? @BartYasso @runnersworld”
mr. yasso: “@aimee_newman @runnersworld Yes I always did 20 X 400 with a 200 recovery. I did the 400s in my half marathon time.”
me: “@BartYasso @runnersworld thanks!! I can’t wait to try that out tonight…absolutely gorgeous day here in CO for some #Yasso400s”
mr. yasso: “@aimee_newman @runnersworld Let me know how it goes.”
me: “Beautiful evening on the track for some Yasso 400s #successful #halfmarathon #funfitgirl @runnersworld @BartYasso pic.twitter.com/s1L14pAl9m”
mr. yasso: “@aimee_newman Wow looks like a perfect night to hit the track @runnersworld”

see, clearly we are now running buddies for life and will be planning future runs together in beautiful places asap.

…back on planet earth, I ran some Yasso 400s this evening on the local track and it went really well. The basic theory behind this workout is you run a bunch of 400s at the time you expect to run your half marathon in. For example, if you were running a 1 hour and 50 minute half, you’d run a bunch of 1 min 50 seconds 400s. I’m sure there’s a more scientific runner’s theory behind this but this is how I understand it best and it works for me.

beautiful evening on the track

I also wore my shirt from my last 10K for the first time – I thought it was appropriately edgy for this workout

shirt

shirt reads “no fire, no mud, no color, no bubbles, no obstacles…just trails!”

yes I know I wasn’t on a trail, but it still seemed appropriate.

My next 10K is this Sunday. This is my last race before the big one. Pavement Runner wrote a really great post about race week thoughts (you can read it here). Right now I’m feeling anticipation and excitement for this 10K because I think I am much better prepared, both physically and mentally, and I’m hopeful that I’ll PR. At the same time I’m feeling nervous because I know this is my last short race before the big one (my first 13.1).

At the end of the day, I need to keep reminding myself that my real goal for my half is to “finish with a smile” and enjoy it – you only get one first half marathon.

Real time update on the BFF tweets:

mr. yasso: @aimee_newman My new BFF, keep on running and blogging #funfitgirl  

…that just made my day


Ever done Yasso 400s or 800s?

What’s on your mind race week?

Best first half/full marathon memory?

baby prairie dogs are distracting on long runs…

seriously, two baby prairie dogs kissing – I melted (sorry the pictures are so blurry)
prairie dogs

I ran 11 miles this morning. Wore my new running skirt and I can confirm that it is absolutely awesome. No ride up and it was super light – I seriously had to check a few times to make sure I was actually wearing bottoms because it was so light and comfortable.

first run in new skirt

This is definitely becoming my favorite long run route

cherry creek

another one of my cute buddies

prairie dog 2

I was really happy with my run – even running at my slow turtle pace for long runs, I’m on track to finish my half under 2 hours.  But really my goal is to have fun with this race since it’s my first half, so I’ll be happy if I just finish with a smile on my face.

I had an Arbonne chocolate protein shake after my run. Never tried one before, but one of my Luna Chix Ladies is an representative for Arbonne and brought us all a bunch of samples. It was pretty delicious – AND it’s gluten and dairy free, which means its tummy friendly for me. I really need to get better about refueling properly after runs, because it does make a huge difference in my recovery time.

snack drawer

having a snack drawer like this is perfectly normal right?

oh and this is how I carb loaded last night

mellowmushroom

the waiter always laughs at me when i order a gluten free pizza with vegan cheese and ALL the meat toppings. Yes I’m a confusing person.


Do you have a runner’s snack drawer? 

Favorite wildlife spotting on your long run?

What’s on your pizza?

Yes, I run like a girl in a skirt

…and by that I mean I run AWESOMELY (is that even a word? it is now)

This morning I ran with my Team Luna Chix and it was FREEZING..like hello we skipped fall and right to winter weather. It was a good thing I had my ladies to keep me company on my 5 mile pacer – otherwise I probably would have wimped out because I forgot my gloves and my fingers were becoming icicles. We fixed that problem by going to have our usual coffee date afterwards – I asked for an extra extra, “like as hot as you’re legally allowed to make it” (<–my exact words to the barista), soy chai latte.

I got these at our run today as a Team Luna Chix goodie, they are delicious
– I’m trying not to eat them off my lips.

luna chapstick

After getting home and warming up, I went on a mission. I was a girl on a mission to find the perfect running skirt. Here’s what I ended up with:

pearl izumi skirt

Pearl Izumi Infinity Run Skirt from the Elite Series

pearl izumi 2

perfect length shorts underneath

pearl izumi 3

reflective lime green accents.

and yes that is a stuffed giraffe wearing a tiara.

I tired on about a million (okay probably more like 7) different brands and styles – which was really beneficial and time consuming because I figured out what I did and did not like in a skirt.

Things I now know to look for in a skirt

  • a least one side slit, so I don’t feel like my stride is constrained, OR options to ruched up the side a little
  • boy shorts underneath, at least 3 inch inseam
  • those boy shorts need to have a grippy thing around your leg – I hate when shorts ride up
  • well thought out pockets – big enough for my beloved Gu or car key (I don’t run with my phone now so that wasn’t an issue to look for), in a easy to reach location while on the go, and the zipper works well – no snagging please
  • fabric type – a lot of brands I tried that a really heavy spandex/cotton type fabric that weighed a ton – I like to keep it light and flowy
  • adjustable waist band – I don’t know about you but I like my running skirts to stay up and on, no mid-run wardrobe malfunctions
  • look for sales, nice running gear can get pricey, but you can usually find great stuff on sale if you’re willing to spend a little more time looking and its totally worth it not to cheap out on your running gear – good quality products will take you through multiple race seasons

And MOST importantly – it has to come in cute colors.

I also really like the Moving Comfort Sprint Tech Skort – BUT they didn’t have it in the store in the color I wanted and size I needed, so I rushed home and ordered it. BONUS – the color I wanted was on sale and I got free expatiated shipping!

moving comfort skirt

Moving Comfort Sprint Tech Skort in Twilight – on sale now for $33!!!

11 miles on the schedule tomorrow, I think I’ll try out my new skirt. I’ll let you know how amazing it was.


Is it starting to get colder on your runs now? What’s your favorite cold weather running gear?

What do you look for in a running skirt? Favorite brands?

Favorite “warm-me-up” fall beverage?

friday fav five

Happy Friday everyone! I hope your week was splendid…but now let’s hear it for the weekend WOOOO!

5 things I’m diggin’ this week:

1. The Pro Compression 40% discount (use JJ40) through Hungry Runner Girl and their $150 race entry giveaway!! I’ve only worn Zensah calf sleeves so I’m excited to try out the PC Marathon sock – they’re on their way! I’ll be sure to do a gear review of them when they arrive…I’m hoping to wear them for my 10K next Sunday.

2. Fall-ifying my apartment is going really well (special thanks to my mom for sending me pumpkin and fall leaf themed EVERYTHING…oh and lots of treats)

3. cooler weather – it’s finally starting to feel like fall here in CO. Busting out the scarves and cute boots.

4. shopping for some new running skirts…looking for the perfect one to do my half in. I’m considering either the sprint tech skirt from Moving Comfort or Nike Rival skirt.

5. candy corn and dark choc m&ms – enough said

ALSO, this week I was invited to be a SweatPink ambassador!!! Super excited about that. What a great community to be a part of. I’ll blog more about that later. oh and I ordered SweatPink shoe laces for all my Team Luna Chix ladies.


Anyone have a favorite running skirt I should check out??

Things you’re diggin’ this week?

Any SweatPink ambassadors/readers out there?

Running with Asthma

I have asthma. I run. I run with asthma.

Sometimes I totally forget that factor in my life, and other times I don’t. This week sucked wind – literally.

I always take my inhaler before a run – that’s the routine and I usually don’t have any problems – in fact I feel like I have superman lungs when I take my pre-workout inhaler. But this week I started to have problems in between runs – wheezing, shortness of breathe. I didn’t think much of it honestly until this morning when Jonah woke me up at 4am because I was wheezing hardcore in my sleep – YAY for having a  straight up asthma attack in your sleep. I ended up going to the doctor to get a breathing treatment and some new prescriptions to help control my asthma on a daily basis. That was really my bad for letting it go that far without taking some preventative action. Now my medicine cabinet looks like a pharmacy.

I think this experience was really good for me because it made me step back and remember that yes I do have asthma and I need to be better about taking care of myself so it doesn’t escalate to this type of situation. Just because I have asthma doesn’t mean I can’t be a good runner – it just means I need to remember that I have asthma AND I run, so taking the correct inhalers is very important as well as really listening to what my body is telling me.

How do I maintain my asthma so I can keep running? 

I take 2 inhalers: the first is my daily maintenance for my asthma, Qvar. which is a beclomethasone inhalant . The second is Albuterol, which I take before running or if I get an asthma attack – its a fast acting inhaler that helps to open up my lungs. I also take a nasal spray and pill that helps keep my allergies manageable, which in turn makes my asthma happier.

I think its most import to listen to your body (aka mostly my lungs) and do what they can handle on a day to day basis. If I’m feeling kind of short of breath one day, I’ll take it easier on my run. Take walking breaks on longer runs. Don’t push yourself so hard you end up in the ER – its not worth it, trust me.

One more thought on asthma and running – don’t let it get you down. You are a runner, first and foremost, you wouldn’t describe yourself as an asthmatic who runs, so why would you think of yourself that way. Don’t let asthma get you down. You are strong, you are smart and you can run with asthma. 

On a side note…I had one of my favorite fall breakfasts today after getting back from the doctors – Oatmeal with raspberries, blueberries and almonds.

oatmeal

Also, my mom sent me a care package this week. She’s been sending me the best  care packages since Freshman year in college – I love that she still does even though I’m all “grown up” with a real person job and living across the country

mom care package

I love how she thought to throw in some Sport Beans (mom knows its race season). Also, she snuck in some stuff to “fall-ify” my apartment. Moms are the best.


Are you a runner with asthma? how do you maintain it?

Favorite fall breakfast?

Does someone in your life always send the best care packages or cards?

Newton Running tips & delicious desserts

So about yesterday…I had two desserts.

First was this before dinner:

Dessert #1And then I made these after dinner:

Dessert #2

brownieSunday was very successful.

I’ve had some questions about the advice I got from the customer support at Newton Running about arch pain when getting use to their natural running style. Here’s the low down from Liz (Newton Product Support Specialist):

There are 3 primary causes of arch pain:

  1. Over striding and landing with your feet out from under your center of mass
    Think about landing with your feet under your center of mass. Focus on shortening your stride, and picking up your cadence to about  180 steps per minute. Getting your feet right under your center of mass will help you to land more parallel to the ground on your midfoot. Watch a video on this here
  2. Impacting the ground too hard
    Focus on controlling each stride. Watch a video on this here
  3. Pushing off as you go to take your next stride
    Think about lifting from the hip flexors and core. This will help to take a lot of stress off the arch of your foot and posterior calf muscles. Watch a video on this here

It’s also really important to keep your calf muscles loose – foam rolling helps lots or try using a tennis ball for really tough knots. You can also roll the tennis ball under your arch to help stretch and massage that muscle (I didn’t have a tennis ball, but I found a golf ball and used that – worked really well!) Thanks again to Newton Running for all this great advice – you guys rock!!

On side note, I got a pumpkin candy dish – going for about 3 desserts today

candydish

love me some M&Ms and candy-corn!! 


Do you have arch pain? What have you done to fix it?

Favorite desserts?

Sunday Runday…Funday?

I was never a distance runner in my past runner’s life, but this morning I totally enjoyed my 10 mile run at Cherry Creek State Park. I feel much more mentally prepared for running longer distances now – that’s a big thing for me because not long ago running longer than 30 minutes was UNHEARD of.

Cherry Creek State ParkI think a big issue for me was learning to slow down on my runs – I’d burn out way too quickly on longer runs. I found this great article about the importance of taking your long runs slow (Runner’s World suggests 45-90 seconds slower than anticipated race pace!) and I used their advice this morning on my run, took it slow and steady and had an amazing run.

10 mile timeI rocked my Zensah compression sleeves and Newton Gravity shoes today – can’t say enough praise for those two running gear items. And yes I stopped running at 10.01 – don’t want to be an overachiever! 

My average pace was 9:36 which was perfect according to the RW article’s advice, and my fastest lap pace was 9:20 – I’m happy with that.

me after 10 milesme (not dead!) happy after my run…also rocking my Athleta headband and Oakleys – love those for running too

I ran alone this morning – my favorite running buddy was sleeping in today – which I feel was really good for me to do because normally I like to do longer runs with a pace buddy because I’m mentally a running wimp. BUT I kept myself on pace, didn’t stop once, and managed to keep my Espresso Love Gu down (there was an awkward gurgle noise for a min so I was afraid the Gu wasn’t going to end well). We’ll call it a successful Sunday Runday, and YES it was a Funday :)

Came home and Jonah made me a Gluten and Dairy Free (but not flavor free!) egg sandwich.

egg sandwichdelicious


How was your long run this weekend?

Have you ever had a mental block for running longer distances?

Favorite mid-run fuel?? (I’m still in search of the perfect supplement)