Runners’ Christmas Gifts

SNAPSHOT

Favorites in my life as a Runner, Mom, Foodie, Learner, and Woman

DIGGING DEEPER

My WISH List

Hint, Hint husband and family…

Garmin Forerunner 245 The newest model of my loved current watch

TRX PRO3 Suspension Trainer Always use the TRX at the YMCA but wish for one at my home too!

Range: Why Generalists Triumph in a Specialized World Book - Next up on my Audible library

Stuff Matters: Exploring the Marvelous Materials That Shape Our Man-Made World BOOK - Because I love to learn and teach

TSM Products Stainless Steel Food Dehydrator with 5 Stainless Steel Shelves High Quality kitchen appliances make cooking/baking successful!

Logitech Sweat and Waterproof Jaybird Tarah Pro Wireless Sport Headphones Use the regular Tarah but wish for Tarah Pro upgrades

Danielle Walker's Against All Grain Celebrations: A Year of Gluten-Free, Dairy-Free, and Paleo Recipes for Every Occasion Digital (Kindle) Because when you are at the grocery store and remember you want to make a certain recipe but don’t remember the ingredients needed!

My LOVE List

NEW to my website is a SHOP page. Check out my favorites all year long: Running, Books, Kitchen, and Self Care.

Garmin Forerunner 235 See my review

Rollga Foam Roller goodbye back soreness and inflexibility

Mastrad Orka Plus Oven Mitt WHY aren’t these mitts standard!

Feetures Socks Can’t own enough! My athletic teens love them (steal them from me).

Headlamp 5 Stars for all night running (survived Ragnar and early morning trail running)

Tifosi Wisp Sunglasses BEST Woman’s sized sunglasses, my second pair because I love them so much

Six Basic Cooking Techniques: Culinary Essentials for the Home Cook Yes Essential and I bet even veteran home chefs will learn something new

Blendtec "Pro" 795 Blender with Wildside+ Jar Yes worth the price and space on the counter, seriously amazing!

Out of Africa Shea Butter Body Oil - Lavender Scented Best Body Oil

Honest Beauty Extreme Length Mascara + Lash Primer Yep, totally makes my lashes prettier 

Field & Stream Women's Cozy Cabin Stripe Nord Slipper Socks Every Minnesota winter needs several pairs of house slippers

adidas Women's Adizero Adios 4 Running Shoe Wore for my marathon and my boys even hinted they wanted a pair!

Turtle Fur Buff to survive chilly winters

Places

I LOVE to SHOP

The Lakes Running Company Brooks Adrenaline Training Shoe

Glenna Farms Maple Syrup

Pioneer Midwest Nordic Ski Shop

Ikea My kitchen, curtains, organization, bedding, shelving…

REI Tent, coat, snow boots, hiking boots

SOLUTION

BROWSE by using my SHOP page

Check out past years’ lists

By Video 2019

Books 2018

Christmas 2017

Original Christmas List 2016

Runners Heart Beats

SNAPSHOT

My take on heart rates and running training

DIGGING DEEPER

Since so many training watches are now monitoring our heart rates, I am sure the awareness of your beats have spiked. Here are my quick thoughts on why and what you should pay attention to when it comes to your beats per minute.

RESTING Heart Rate

early morning measurement, before your body stirs and awakes

Avoid overtraining and get a heads up if your body is fighting a sickness by watching for a spike that lasts more than a day. My other favorite about Resting Heart Rate is the data behind fitness. The more fit I am the lower my resting heart rate.

On a run several years ago with Joan Benoit Samuelson, I got to ask her one question. Mine question was: What is your resting heart rate? Answer: 35! Even in her 60’s she is SUPER FIT!

Last week’s data, the spike was after losing 3 hours of sleep due to an early morning airport drop off

Aerobic Threshold Heart Rate

measures the highest beats your body can effectively use and not become overwhelmed by lactate

Last month I had by lactate threshold tested in the St. Cloud Human Performance Lab. It included lactate blood tests and heart rate monitoring while running faster and faster on a treadmill. The heart rate in which my lactate levels spiked paired with my heart rate data gave me my threshold. I use this heart rate number to train my body to endure at a faster pace with out lactate accumulation. Hovering just above 164 beats will improve not only my threshold but also my overall running.

A tempo (just above the aerobic threshold) paced workout can be seen in the Zone 4, orange bar.

AVERAGE HEART RATE

measures my heart rate throughout the entire run and calculates the average

When reviewing my past run, I grab a quick look at the average beats. This information usually supports my feelings about how hard or easy the run felt. If they don’t line up I know I need to dive into the data a bit more and see if there is a reason. The average heart rate can also tell me if my body is getting the sleep, nutrition, and recovery I need.

Seen below are two averages, easy paced run (left), difficult workout (right), both within a few weeks of each other.

Year to Year Race Comparison

Favorite races often get repeated year after year. Through viewing my average heart rate data for each race I can see how my fitness has progressed or changed. Sometimes the weather and road conditions need to be taken into account when I am deciphering the data.

SOLUTION

Count your beats, but don’t let them hold you back!

MISSION COMPLETE: How to Become a Better Runner in 30 Days Series

#30 Mission Complete

SNAPSHOT

I must be honest, 30 days of writing in a row contained some struggles but after completion, just like training and racing, I am a changed person, more experienced and I hope a better writer. It was a positive experience and I feel a sense of accomplishment. I set out a challenge, stuck with it, and had fun along the way.

DIGGING DEEPER

At first, it was easy to find topics to write about. Oh, course I had to cover female training, sleeping, shoes (part 1 and 2), winter running, gear (including watches), treadmills, training plans, and sitting. But then came the inspirations day by day, like listing my runner’s phone uses, and when to stop or start running. The polar freeze brought topics of training partners, motivation, Minnesota play, and strength training. I love reading so I naturally shared favorite authors and books, as in Fatigue Tolerance, Fast or Slow, Older Runners, Runners Stretch. Topics close to my heart crept into the blog with Run Like a Kid, No Pretty Runners, A Runner’s Will, and Rest Days. My training partners brainstormed and uncovered a few gems like Runners Vacation and Running Friends.

Through all of these posts I shared knowledge and experiences along with links to articles and shopping. I hope this 30 day series is a resource for you and your training partners for many years. An added SEARCH BAR at the bottom of the page will aid you in finding the information you seek. Please share the posts in order to help others find joy in running.

Although my 30 days are up, I am not powering down the computer, since I have plans for weekly blog posts. And I am excited to bring into the discussion guest bloggers whose experience and viewpoint can enlighten us all. I am hoping to find another blog that will give me the chance to share my love for running with their community as a guest blogger. Perhaps these first ventures into select topics can continue to mature into published articles.

SOLUTION

Tomorrow when I wake up and don’t need to complete a blog, I will be sad, for I will miss our time together.

I am a learner, wanting to grow and grow. If you have ANY feedback for me as a writer and coach, please contact me. I value your thoughts. Thanks, friends!

LAST POST — This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runner's Phones: How to Become a Better Runner in 30 Days

#14 Runner’s Phones

SNAPSHOT

A Runner and Their Phone

DIGGING DEEPER

Yep, I run most runs with my phone. Either for my children to have quick contact with me, for safety, or just for some audio to get me thinking or learning. I bet you also keep your phone close by when running outdoors or on the treadmill. Well, here are the ins and outs of a runner’s phone.

Photography

Through running we touch upon unseen or unnoticed beauty during our daily excursions. Whether it is glorious beauty or a profound sight, having a camera near to record makes a treasure trove to share or to store up.

The most recent photo I took while running. I was so intrigued by these tracks that just stopped in the middle of a dead end road. I figured there would be some metaphor that I could use the photo for.

The Google Photos Search feature helps me find all the pictures of runners, food, mountains, etc… As long as you have a gmail account and the google photos app, you can choose for your photos to be automatically uploaded into your private account for easy storage and access.

Training

Final Surge- FREE for athletes - Easy to plan, switch up plans, and log training. Love the daily workout email/text feature.

Garmin Connect - FREE - Love ease of viewing and understanding my data

Coach’s Eye -$4.99 - For analyzing runner’s stride and body movements. I use this app when working with a runner’s stride. They send me a 5 second video of them passing by their phone camera and I break down the elements of their running form. Then we have a short talk on the phone about cues that can help them become a more efficient runner. Great tool for all sports.

Podcasts

Use Apple’s Podcast app or Soundcloud or Stitcher to download FREE audio episodes. If you are not sure what podcasts are, you are totally missing out. Youtube how to get podcasts on your phone or find a friend that can set you up.

I often listen to podcasts when running on my own. I turn the volume all the way up and stay away from noisy traffic. Watch out you might find them so interesting that you end up listening to them throughout your day at home, in the car, and while doing “boring stuff”.

Here are my current TOP THREE running podcasts.

The Morning Shakeout - Runner Interviews

I’ll Have Another with Lindsey Hein Podcast - Runner Interviews

Trail Runner Nation - Running Conversations

Audiobooks

I LOVE to READ. However I can’t sit for all the hours that I want to read. So audiobooks have been the solution. Just like podcasts, I listen while running and many other hours of the day. The Audible app is makes bookmarking and sharing books within the family easy. They have a monthly membership which includes a free book once a month. If you stop your membership, your audiobooks do not disappear. You still own the digital audio copy and can download it as a MP3 file or still listen to it on the Audible app. Check out their free one month trial.

Also check out your library OverDrive App and selection.

Here are my recommendations for you!

The Sports Gene

Why We Sleep

Spark

Endure

The Captain Class

Peak Performance

Grit

Texting

I don’t recommend texting while running. It looks really goofy! I have tried and I just can’t text safely and as quickly as just calling on the phone.

Training Partners - LOVE getting these types of texts, “Want to run tomorrow?”

Group Conversations - Fun and encouraging but don’t overload the alerts with endless sends.

Safety

Road ID has a FREE app that I am trying out. You can let a contact know when you are leaving and they can watch your movements on a map. Also, there is an emergency screen option where you can write your own message if an emergency responder needed more information when helping you.

Garmin Bluetooth Feature

Texts, phone call alerts, and notifications can be sent to my Garmin watch through bluetooth. That way I don’t have to get my phone out in order to see who is trying to contact me.

Once I save my data on my watch it automatically uploads to the Garmin Connect App, which then uploads the data to my Final Surge app, making everything smooth and easy!

So if your watch and phone have Bluetooth capabilities then turn them on and let your two devices talk to each other.

Weather App

Each evening and morning I check the forecast and temperature to make my clothing and route choices. Right now I am checking to see how much snow is in the forecast. More snow please, I beg!

BLOG POSTS

Any webpage can be linked onto your the home page of your phone creating an easy way to access your favorite blogs or sites.

My favorite running blog for a very long time has been The Science of Running Blog Post by Steve Magness. Magness immensely shares his vast knowledge and influences our era of running!

Social Media

The good and bad of social media. Definitely, good in the way of communication and encouragement. However, bad if you spend too much time sitting and not enough time doing! So find a happy balance and don’t be afraid to remove social media from your phone every once a while.

SOLUTION

“Oh phone, you better not be dropped in the water and die. What would I do without you?” ;)

Please comment below with your recommendations for me!

I am all ears!

All my reviews, links, and recommendations are truly my own words and thoughts. I have no partnerships with any company and receive nothing in exchange. It is just me, a friend, sharing with you.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Running Shoes Part Two: How to Become a Better Runner in 30 Days

#12 Running Shoes Part Two

SNAPSHOT

Running shoes questions for kids, injuries, outside of running, and for the serious runners.

DIGGING DEEPER

KIDS RUNNING

What if my kids like to run in Crocs?

Yes, my ten-year-old headed to track practice in Crocs one day.  I didn’t mind too much, as I want her to grow strong foot and ankle muscles.  However, once she moves to running on the roads and for more than a mile, I want her in a more traditional running shoe, for safety and to reduce the shock of a high number of foot strikes on hard ground.

When should I buy running shoes for my child?

I remember my first pair of "real" running shoes boughten at the Fort Collins running shoe store for my 9th grade cross country team season. They were so white and cushiony.  My dad actually expected those shoes to last me for a few years, not the 3-6 months life span that happened. I knew the $60 (in 1994) was not in his tight budget but he was so kind to splurge for me. I can remember everything about that visit to the store. 

When your child is running consistently, either daily or on a running team, they need shoes dedicated to running only.  Be sensitive to comfort and not so much to cost, within reason, when selecting shoes. Help the runner to understand that the look of the shoes will not matter, leave the trendy styles and colors for regular shoes. Running shoes should look like running shoes.  Replace them every 6 months and check often to see if they are too small.  

When the runner is standing, there should be half a thumbnail space in front between foot and tip of the shoe.  Watch our for growth spurts and get right to the store.  However, don't buy shoes that are two sizes too big, trying to save money.  Falling and being injured from running in misfitted shoes will not be worth the money you were hoping to save.

Why should I NOT give my kids spikes at a young age?

Spikes allow the body to grip the ground and increase the force from of your foot and calf.  Children's muscles may not be ready to have the force that spikes create on the calves.  Let them get the benefit of spikes once they are over 12 years of age.  When you do introduce spikes into training and racing, do it gradually and with caution. 

FOOT INJURY

What if you battle with Plantar Fasciitis?

I feel your pain and sorrow.  After two long bouts of PF, I have found the keys to keeping me on my feet and adding up the miles.  Each of us is unique and will benefit from different solutions.  The best way to get back to running and stay running when battling PF is to try all the tricks and see which ones your body responds well with.  

It seems there are 100 ways to prevent or heal PF. After going through them all, these are my personal solutions: "foam" roll the bottom of my feet, foam roll and stretch calves, deep tissue massage calves, Fit Flop shoes and sandals (90% of my shoe wearing), custom orthotics during every run and race, being aware that I am susceptible to PF. These are my keys to happy feet.  You will have your own set of solutions. 

OUTSIDE OF RUNNING

Why should I ONLY use my running shoes for running and NOT my strength class at the Y?

Your feet make a pattern in the shoes.  Each activity that you do with your shoes on makes different patterns. Your running shoes need to keep your running pattern in them so that you have optimal support while running.  Let your used running shoes be your go to for your favorite Y strength class. Wearing your running shoes for other activities can lead to injury.

What type of shoes to wear when not running?

NOT flat unsupportive FLIP FLOPS!  Please select your regular shoes carefully.  Your choices will impact your training and injuries, your feet and calves could suffer. Invest in high quality supportive shoes that will last many years.  

I personally like the brands Born and Fit Flops.  Each season I buy one pair that is more trendy and wear them a majority of the time.  This winter I loved my black Mary Janes.  Last summer by black glitter sandals were perfect for the pool or an evening out.  Or my brown leather heels, low and high black boots, and brown clogs fill in all my other ensembles. If you love wearing flip flops in the summer, check out the Fit-flop flip flops that are so pretty and supportive you could wear them on your flight across the country.

FOR THE SERIOUS RUNNERS

What are spikes or flats?

In high school, I raced in spikes when on the mud filled cross-country courses.  More often now I race in flats since I am on roads.  Flats are lightweight shoes that can really impact your 5K finish time.  Since they are lighter weight than your regular training shoes it takes less energy to move the leg forward resulting in a greater race speed. Spikes are light weight shoes with metal spikes that protrude out of the sole, creating more grip.

I suggest flats for runners that are trying to break the 21-minute or faster 5K mark.  For runners finishing after the 21-minute mark, focus on other more important elements that can affect your finish time.

Flats and spikes should be replaced after about 1 year or about 75 racing miles.  

I also use flats when doing speed work on the track. They allow me to flex my foot more and get a better push off before my foot leaves the ground. In addition, my flats get me psychologically ready to race.

After my race warm-up, I slip on my flats on and am ready to race.

I caution runners when using them for 1/2 marathon and above distance races. Unless your body is accustomed to the lower amount of support and lower heel drop, the shoes could cause added stress while racing the long distances.

What running socks to wear?

May I introduce you to the socks that I want to wear even when not running.  I love them!! My favorite are Feetures Ultra-thin running socks.  I have many and have given many to others.  They come in a pair that has one sock shaped for your left foot and other another sock for your right foot.  They make my feet happy!  

Also some runners like a warmer wool sock in the winter and a thinner sock in the summer to reduce blisters.

What should I do with wet running shoes?

Newspaper!  Stuff the inside of your wet shoes with newspaper.  Twenty-four hours later pull out the wet newspaper and your shoes will be dry!

SOLUTION

Happy Feet, Fast Feet!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.