It's true. Racing can be scary as all hell for so so so many reasons.
I have a race coming up this Satruday, and I'm straight up terrified. I'm running the Airport Challenge at Race the Runways. That means I'm running a 1 mile race, and following it up with a Half Marathon. I've run a zillion half marathons--this shouldn't be a huge deal.
But it feels that way.
I've trained up to 14 miles, and I have lots of 11, 10, 9, and 8 milers under my belt. But you know what? With this #$%^^&%$$# (pick your favorite swear word to fill in the blank) knee injury, my training's been totally spotty.
That said, my training's been a lot faster than usual, too.
Here's the bottom line...my race could be surprisingly amazing, horribly terrible, or anywhere in between.
So that was the bottom line, now here's the kicker...20ish people I know, love and coach will be there running the 5k. That means they'll finish before me and probably witness the whole unpredictable event. Hoo boy. High potential for ugliness, embarrassment, and an overall sense of wanting to die.
I've weighed my options, and here they are:
a) Race the mile and do the half marathon as an easy training run.
b) Race the mile and pace my girl Tara during her first half marathon.
c) Run the mile as a warm up and race the half marathon.
d) Tell everyone my knee still hurts (because it kind of does) and forget the whole thing.
e) Race both.
As much as it's my dead last choice, I've picked option e. (side note: typing that phrase just induced genuine dry heaving).
If I run like total and complete crap, so what. If I run super well and set a PR, so what. In the grand scheme of things, I'm a life long runner. Every race comes with different circumstances. Some races are ridiculously amazing, and some straight up blow.
One time, I was the 6th place overall woman in a marathon. Another time, I dropped out at mile 20 and took the quitter bus to the finish line. Really, I survived both and I'm just plain old me.
So I'll give it my best and see what happens. Either way, I hope I'm a good example to everyone who trains at Kennebec Valley Coaching.
Some days you have it some days you don't. Either way, you just freaking keep on trying.
Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts
Tuesday, April 3, 2012
Thursday, March 29, 2012
10 Reason You Should JUST FREAKING EXERCISE
I guess you can say I've always been an exerciser.
Sports? Absolutely not so much. Sticks, balls, shin guards, scores...oh my word, I have the cold sweats just typing those horrifying words. But regular old exercise? I've always been able to do.
I'm lucky, I like to work up a sweat and feel all burny. My husband on the other hand? He'd rather grow a boob on his back than skip to the corner and jog back home.
My point is this: Some people like to exercise and some people hate to exercise, but either way, you should really freaking exercise! Allow me to convince you...
1) Exercise makes your brain release endorphins and makes you feel all happy. Aside from that, exercise is now recognized as an anti-depressant. For real. Check out this article by this really smart professor from Boston University. He's cute and I believe him.
2) Sweating is good for you. Why? Well, a lot of reasons. But think about this...sweating is one of the major mechanisms for your body to get rid of muck, and gunk, and biproducts, and toxins. Really, if you're a regular heavy sweater, you don't have to worry about shopping around so much for colon cleanses and whatnot--you're already doing a pretty good job of sweating your excess crud right out through your pores.
This is also why you should never lick your treadmill.
3) If you're an exerciser, you can justify all kinds of adorable purchases from the active section of TJ Maxx. For real, have you been there lately? If you don't have an interest in wearing the world's cutest NorthFace half-zip for only $17.99, then let's just face it, you're a wreck of a person.
4) Once your find what you're into, exercise is honestly fun. Is it fun every single minute? No. But in general, bike rides, interval walks, dodge ball, ultimate frisbee...fun.
5) Movement and endurance are basic life skills. A few weeks ago, I saw a little boy dart into the parking lot at Sam's Club, and his mom wasn't able to chase after him. She had a really hard time changing directions, hopping a curb, and generally keeping up. My heart totally sunk for her. Motherhood is so stinkin' exhausting all on it's own--a basic level of fitness makes it more manageable.
Maybe you don't have a toddler who makes you feel like your hair's about to burst into flames, but you probably do have big bags of flour to lift at the grocery store, a lawn to mow, a fun run to benefit a friend....see where I'm going?
6) At our core, human beings like to move--and that's why I have a hard time believing it when people say things like, "I have no interest in exercise," or "I really hate moving and sweating." Don't get me wrong, on the surface, people hate these things, but deep down, we all want to be active. Think about it--out all these activities, in your wildest dreams, which ones seem most appealing to you?
Now don't get me wrong here. I looooove TV as much as the next guy, but my wildest dreams only have me watching TV while I sit on Dr. Drew's lap in Southern California.
6) Any idea what gives people heart problems? Family history, diet, lack of conditioning, and stress. Stress. Stupid, stupid stress makes people sick in so many ways. Now I'm stressed that I'll get sick from stress. But guess what? Exercise is an awesome stress reliever, and does a good job of helping people move on from disappointing and difficult parts of their days. It's almost like a magical reset button.
7) Exercise has a good chance of giving you a longer life, and making that life a lot more healthy and enjoyable.
8) Every time you finish a workout, whether it was your best ever or your worst ever, you just accomplished something hard. That feels good. Tackling hard things helps people a good sense of self. When people start exercising, they often worry that they'll feel inferior, or fat, or silly, or embarrassed. Honestly, 99% of the time I see the opposite effect. Exercise builds self esteem.
9) Exercise can be a hobby, and it's cool to have hobbies. Trust me, there's nothing worse than going on a date and when the hot guy's all, "So...what are you into?" You're like, "Ummmm....errrr.....well....Twitter? Shopping? I love to sleep!" Way more awesome to be able to say something like, "Tennis."
10) And finally, exercise is a great way to make new friends. Join a bowling league, or a spin class, or a soccer team, or a running club. Sweating your balls off, it builds bonds. Commiseration is a foolproof way to make a new friend.
So. Did I convince you? In the next post, I'll help you learn how to get started!
Sports? Absolutely not so much. Sticks, balls, shin guards, scores...oh my word, I have the cold sweats just typing those horrifying words. But regular old exercise? I've always been able to do.
I'm lucky, I like to work up a sweat and feel all burny. My husband on the other hand? He'd rather grow a boob on his back than skip to the corner and jog back home.
My point is this: Some people like to exercise and some people hate to exercise, but either way, you should really freaking exercise! Allow me to convince you...
1) Exercise makes your brain release endorphins and makes you feel all happy. Aside from that, exercise is now recognized as an anti-depressant. For real. Check out this article by this really smart professor from Boston University. He's cute and I believe him.
2) Sweating is good for you. Why? Well, a lot of reasons. But think about this...sweating is one of the major mechanisms for your body to get rid of muck, and gunk, and biproducts, and toxins. Really, if you're a regular heavy sweater, you don't have to worry about shopping around so much for colon cleanses and whatnot--you're already doing a pretty good job of sweating your excess crud right out through your pores.
This is also why you should never lick your treadmill.
3) If you're an exerciser, you can justify all kinds of adorable purchases from the active section of TJ Maxx. For real, have you been there lately? If you don't have an interest in wearing the world's cutest NorthFace half-zip for only $17.99, then let's just face it, you're a wreck of a person.
4) Once your find what you're into, exercise is honestly fun. Is it fun every single minute? No. But in general, bike rides, interval walks, dodge ball, ultimate frisbee...fun.
5) Movement and endurance are basic life skills. A few weeks ago, I saw a little boy dart into the parking lot at Sam's Club, and his mom wasn't able to chase after him. She had a really hard time changing directions, hopping a curb, and generally keeping up. My heart totally sunk for her. Motherhood is so stinkin' exhausting all on it's own--a basic level of fitness makes it more manageable.
Maybe you don't have a toddler who makes you feel like your hair's about to burst into flames, but you probably do have big bags of flour to lift at the grocery store, a lawn to mow, a fun run to benefit a friend....see where I'm going?
6) At our core, human beings like to move--and that's why I have a hard time believing it when people say things like, "I have no interest in exercise," or "I really hate moving and sweating." Don't get me wrong, on the surface, people hate these things, but deep down, we all want to be active. Think about it--out all these activities, in your wildest dreams, which ones seem most appealing to you?
Hiking around Acadia Park with some friends.
Playing soccer with your kids.
Doing tricks on a trampoline.
Playing video games.
Taking a Dance class.
Facebooking for a few hours.
Water skiing.
Watching TV.
Now don't get me wrong here. I looooove TV as much as the next guy, but my wildest dreams only have me watching TV while I sit on Dr. Drew's lap in Southern California.
6) Any idea what gives people heart problems? Family history, diet, lack of conditioning, and stress. Stress. Stupid, stupid stress makes people sick in so many ways. Now I'm stressed that I'll get sick from stress. But guess what? Exercise is an awesome stress reliever, and does a good job of helping people move on from disappointing and difficult parts of their days. It's almost like a magical reset button.
7) Exercise has a good chance of giving you a longer life, and making that life a lot more healthy and enjoyable.
8) Every time you finish a workout, whether it was your best ever or your worst ever, you just accomplished something hard. That feels good. Tackling hard things helps people a good sense of self. When people start exercising, they often worry that they'll feel inferior, or fat, or silly, or embarrassed. Honestly, 99% of the time I see the opposite effect. Exercise builds self esteem.
9) Exercise can be a hobby, and it's cool to have hobbies. Trust me, there's nothing worse than going on a date and when the hot guy's all, "So...what are you into?" You're like, "Ummmm....errrr.....well....Twitter? Shopping? I love to sleep!" Way more awesome to be able to say something like, "Tennis."
10) And finally, exercise is a great way to make new friends. Join a bowling league, or a spin class, or a soccer team, or a running club. Sweating your balls off, it builds bonds. Commiseration is a foolproof way to make a new friend.
So. Did I convince you? In the next post, I'll help you learn how to get started!
Wednesday, January 25, 2012
The Newest Online Fitness Challenge
If you're on facebook, and you're looking for a little bit of motivation to improve your diet and exercise situations, check this out:
It's $15, and you can register here.
There are 2 different parts to the challenge. You can try for 1, or try for both.
The 1st option is the diet option. We're shooting to follow the 90/10 rule of eating. 90% pure, unprocessed, single ingredient foods (obviously you can cook and mix single ingredient foods together). And 10% whatever you want.
The 2nd option is the exercise option. We're aiming for 20 minutes a day, every day in February.
Everyone will set a motivator to help get them through the month. Maybe buy a cute, new dress that's a leeetle bit tight. Schedule a boudoir photo shoot for yourself. Buy a new belt to keep you motivated. Shoot to run a 5k race. You get the idea.
At the end, we'll pick a winner from each category.
The last challenge was super fun. One winner ran over 150 miles between Thanksgiving and January, and the other winner lost 9 pounds.
That could be you! And all it takes is a little online fitness challenge...
It's $15, and you can register here.
There are 2 different parts to the challenge. You can try for 1, or try for both.
The 1st option is the diet option. We're shooting to follow the 90/10 rule of eating. 90% pure, unprocessed, single ingredient foods (obviously you can cook and mix single ingredient foods together). And 10% whatever you want.
The 2nd option is the exercise option. We're aiming for 20 minutes a day, every day in February.
Everyone will set a motivator to help get them through the month. Maybe buy a cute, new dress that's a leeetle bit tight. Schedule a boudoir photo shoot for yourself. Buy a new belt to keep you motivated. Shoot to run a 5k race. You get the idea.
At the end, we'll pick a winner from each category.
The last challenge was super fun. One winner ran over 150 miles between Thanksgiving and January, and the other winner lost 9 pounds.
That could be you! And all it takes is a little online fitness challenge...
Monday, December 26, 2011
Upcoming Classes and The Best Rates on Personal Training in the Entire Milky Way Galaxy!!!
Hello Kennebec Valley Coachers!
I hope you've all had a great holiday season so far. We're really looking forward to the new year, and Kennebec Valley Coaching will have lots of new classes to offer! Gingerbread bootcamp has been a huge success, and I can't even believe the progress people have made in The Holiday Ham Hock Super Challange on facebook. The miles run and the weight lost DURING the holidays have been kind of ridiculous! I mean really, who loses 8 pounds between Thanksgiving and Christmas? Kennebec Valley Coachers do!
PARTY!
I'd like to invite you all to the Kennebec Valley Coaching 2011 Finish Line Party. It'll be a fun, end of the year wrap-up party at my house. The party will be this Friday 12/30, at 7 o'clock. Please bring a healthy snack or a bottle of something bubbly to share, and I promise I'll have a fabulous dessert. We'll have a good old fashioned Yankee Swamp, so bring a fitness-related gifty that's under $10ish. If you plan on coming, just drop me a note to let me know. Spouses and friends are welcome!
CLASSES AND GROUPS!
Here's the list of upcoming classes. And guess what? As a current client of Kennebec Valley Coaching, you'll get a $5 credit toward your next class registration for every friend you refer between now and January 14th!
Winter Warriors Running Group starts on Saturday, January 14th. The class will meet for 10 Saturdays during January, February and March--we've built in 2 snow days. The class will be a combination of indoor bootcamp style exercises and outdoor running, so please bring clothes to wear inside and gear to wear outside. You should also bring an exercise mat, and a set of weights that you can lift above your head. If you need time to warm up, please come early. You can register by clicking here, or you can email me to arrange payment by cash or check. Class size is limited, and filling up quickly!
The Fifty Pound Club and The Hundred Pound Club will meet on Wednesday nights and Saturday mornings. Right now, since the groups are small, we'll meet all together on Wednesdays and Saturdays, at 6pm and 12:30 pm respectively. If you or someone you know has a significant weight loss goal, these clubs are a great opportunity to get support, learn new ways of exercising, and track progress in a small and fun group setting. These groups are $59/month. If you've already registered, you can expect an email with details tomorrow! If you'd like to register, please contact me directly.
Stroller Rollers Snowed In starts on Wednesday, January 4th. This will be a 45-minute aerobic/plyometric/strength/
Boot Camp! We've had lots of requests to keep on offering boot camp classes. If you're interested in a boot camp class, please let me know! If there's enough interest, KVCoaching will offer a weekly bootcamp class on Wednesday nights at 7 o'clock at the 320 Water Street location. We'll offer a 5-class punch card for $29 (cards will have an 8-week expiration period). Drop in classes will be $10 and the cost can be applied toward a punch card. If there's interest, we'll go for it!
Of course, we always offer individual run/fitness coaching for $59 per month. Coaching is offered to locals, and people all over the map! Individual coaching includes a weekly, individualized training plan, weekly check-ins, monthly face-to-face evaluations, and access to most of Kennebec Valley Coaching's classes and groups at no additional cost.
And finally, personal training goes for $29 per hour at the Water Street location, and $34 per hour at your home. But the best part? You can invite a friend, or two, or three, for only $2 per extra person. If you all pitch in, it's cheaper than a night at the movies. Just imagine the fun you could have with that! It's a completely new spin on a night out with the pals! I don't think you'll find a better deal on personal training in the entire state of Maine!
PASS IT ON
Kennebec Valley Coaching wants to grow, so please, if you have friends or family who are interested in sustainable, long-term, fun & friendly fitness, please spread the word. We have big plans for 2012 and can't wait to keep you posted as they continue to unfold.
Happy New Year!!!!!
I hope you've all had a great holiday season so far. We're really looking forward to the new year, and Kennebec Valley Coaching will have lots of new classes to offer! Gingerbread bootcamp has been a huge success, and I can't even believe the progress people have made in The Holiday Ham Hock Super Challange on facebook. The miles run and the weight lost DURING the holidays have been kind of ridiculous! I mean really, who loses 8 pounds between Thanksgiving and Christmas? Kennebec Valley Coachers do!
PARTY!
I'd like to invite you all to the Kennebec Valley Coaching 2011 Finish Line Party. It'll be a fun, end of the year wrap-up party at my house. The party will be this Friday 12/30, at 7 o'clock. Please bring a healthy snack or a bottle of something bubbly to share, and I promise I'll have a fabulous dessert. We'll have a good old fashioned Yankee Swamp, so bring a fitness-related gifty that's under $10ish. If you plan on coming, just drop me a note to let me know. Spouses and friends are welcome!
CLASSES AND GROUPS!
Here's the list of upcoming classes. And guess what? As a current client of Kennebec Valley Coaching, you'll get a $5 credit toward your next class registration for every friend you refer between now and January 14th!
Winter Warriors Running Group starts on Saturday, January 14th. The class will meet for 10 Saturdays during January, February and March--we've built in 2 snow days. The class will be a combination of indoor bootcamp style exercises and outdoor running, so please bring clothes to wear inside and gear to wear outside. You should also bring an exercise mat, and a set of weights that you can lift above your head. If you need time to warm up, please come early. You can register by clicking here, or you can email me to arrange payment by cash or check. Class size is limited, and filling up quickly!
The Fifty Pound Club and The Hundred Pound Club will meet on Wednesday nights and Saturday mornings. Right now, since the groups are small, we'll meet all together on Wednesdays and Saturdays, at 6pm and 12:30 pm respectively. If you or someone you know has a significant weight loss goal, these clubs are a great opportunity to get support, learn new ways of exercising, and track progress in a small and fun group setting. These groups are $59/month. If you've already registered, you can expect an email with details tomorrow! If you'd like to register, please contact me directly.
Stroller Rollers Snowed In starts on Wednesday, January 4th. This will be a 45-minute aerobic/plyometric/strength/
Boot Camp! We've had lots of requests to keep on offering boot camp classes. If you're interested in a boot camp class, please let me know! If there's enough interest, KVCoaching will offer a weekly bootcamp class on Wednesday nights at 7 o'clock at the 320 Water Street location. We'll offer a 5-class punch card for $29 (cards will have an 8-week expiration period). Drop in classes will be $10 and the cost can be applied toward a punch card. If there's interest, we'll go for it!
Of course, we always offer individual run/fitness coaching for $59 per month. Coaching is offered to locals, and people all over the map! Individual coaching includes a weekly, individualized training plan, weekly check-ins, monthly face-to-face evaluations, and access to most of Kennebec Valley Coaching's classes and groups at no additional cost.
And finally, personal training goes for $29 per hour at the Water Street location, and $34 per hour at your home. But the best part? You can invite a friend, or two, or three, for only $2 per extra person. If you all pitch in, it's cheaper than a night at the movies. Just imagine the fun you could have with that! It's a completely new spin on a night out with the pals! I don't think you'll find a better deal on personal training in the entire state of Maine!
PASS IT ON
Kennebec Valley Coaching wants to grow, so please, if you have friends or family who are interested in sustainable, long-term, fun & friendly fitness, please spread the word. We have big plans for 2012 and can't wait to keep you posted as they continue to unfold.
Happy New Year!!!!!
~Amy
Monday, December 19, 2011
Making Treadmill Running Suck Less
I used to hate treadmill running. No wait, let me rephrase that. I used to HAAAAAAATE treadmill running. But these days, thanks for a tricky little combination of technology, training tweaks, and xanex mixed with wine, I actually kind of love it.
The truth is, a girl like me has little to no chance of avoiding the treadmill all together. Between momming, working, coaching, and living in the frozen tundra called Maine, it's almost impossible to exclusively run on the roads. During the summer, when it's light until 9, I do 95% of my running outside. But this time of year it flip-flops and I'm almost entirely inside.
Last night I ran 12 miles on the treadmill, and believe it or not, I was pretty content while I did it. Seriously, I was. So, in an effort to make the world a happier place, I give you my tips for making treadmill running enjoyable...or at the very least, not homicidal.
1) Get yourself a decent treadmill. I bought mine from a guy on craigslist. When I bought it, it was 4 years old and had 39 total miles. It was originally $1,800 (I saw the receipt), but I paid $500.
2) Put your treadmill where no one will bother you. Mine's in my 1970s wood paneled basement. Sometimes, I'm not even kidding, we get wood peckers down there. Don't be jealous.
3) Vary your workouts. If you run 3 miles at an 11 minute mile pace every single day, you'll need psychotropic medication within 3 months. Vary your distance, incline, and speed during every run. Try changing something about your run every 2 minutes--the variety really pushes the time along. You can find some good ideas for mixing it up here and here.
4) Keep your cross-training gear nearby. If you can reach it, you're more likely to use it. I also like to grab a set of weights and do some upper body exercises during my easy recovery runs--lateral raises, curls, tricep extensions, overhead presses, you get it.
5) Keep your kids busy while you run. There's nothing worse than straining to scream ideas to bored kids over the roar of a treadmill motor. For example: I SAID PLAY WITH YOUR BLOCKS, NOT EAT YOUR SISTER'S HAIR!!!! I keep some extra cool toys in the basement that my kids are only allowed to play with while I'm running on the treadmill. The stump-shaped tent? Amazing. For tiny babies, a swing is the perfect solution.
6) For the love of all things holy, watch some tv! Nothing shocks me more than hearing people talk about what they listen to on the treadmill. People, the treadmill is not a place for simple listening--it's a place for watching the smuttiest reality trash ever produced in the history of mankind. My favorites? Sister Wives, Ruby, Sixteen and Pregnant, Coming Out Stories, Jersey Shore...okay, I'm starting to embarrass myself.
(Psst. Keep your remotes close by.)
7) You can access said smut for the low price of $59.99 with a Roku Box. This little beauty lets you stream Netflix and Hulu right through your tv.
8) Make a regular effort to run at and uncomfortably fast pace for a few minutes here and there, this makes your regular pace running feel so much easier.
9) Don't be afraid to eat some Skittles while your run.
10) And finally, give yourself time to get used to it. The more you run on the treadmill, the more natural it starts to feel.
How about you? Any good dreadmill tricks you want to share?
The truth is, a girl like me has little to no chance of avoiding the treadmill all together. Between momming, working, coaching, and living in the frozen tundra called Maine, it's almost impossible to exclusively run on the roads. During the summer, when it's light until 9, I do 95% of my running outside. But this time of year it flip-flops and I'm almost entirely inside.
Last night I ran 12 miles on the treadmill, and believe it or not, I was pretty content while I did it. Seriously, I was. So, in an effort to make the world a happier place, I give you my tips for making treadmill running enjoyable...or at the very least, not homicidal.
1) Get yourself a decent treadmill. I bought mine from a guy on craigslist. When I bought it, it was 4 years old and had 39 total miles. It was originally $1,800 (I saw the receipt), but I paid $500.
2) Put your treadmill where no one will bother you. Mine's in my 1970s wood paneled basement. Sometimes, I'm not even kidding, we get wood peckers down there. Don't be jealous.
3) Vary your workouts. If you run 3 miles at an 11 minute mile pace every single day, you'll need psychotropic medication within 3 months. Vary your distance, incline, and speed during every run. Try changing something about your run every 2 minutes--the variety really pushes the time along. You can find some good ideas for mixing it up here and here.
4) Keep your cross-training gear nearby. If you can reach it, you're more likely to use it. I also like to grab a set of weights and do some upper body exercises during my easy recovery runs--lateral raises, curls, tricep extensions, overhead presses, you get it.
5) Keep your kids busy while you run. There's nothing worse than straining to scream ideas to bored kids over the roar of a treadmill motor. For example: I SAID PLAY WITH YOUR BLOCKS, NOT EAT YOUR SISTER'S HAIR!!!! I keep some extra cool toys in the basement that my kids are only allowed to play with while I'm running on the treadmill. The stump-shaped tent? Amazing. For tiny babies, a swing is the perfect solution.
6) For the love of all things holy, watch some tv! Nothing shocks me more than hearing people talk about what they listen to on the treadmill. People, the treadmill is not a place for simple listening--it's a place for watching the smuttiest reality trash ever produced in the history of mankind. My favorites? Sister Wives, Ruby, Sixteen and Pregnant, Coming Out Stories, Jersey Shore...okay, I'm starting to embarrass myself.
(Psst. Keep your remotes close by.)
7) You can access said smut for the low price of $59.99 with a Roku Box. This little beauty lets you stream Netflix and Hulu right through your tv.
8) Make a regular effort to run at and uncomfortably fast pace for a few minutes here and there, this makes your regular pace running feel so much easier.
9) Don't be afraid to eat some Skittles while your run.
10) And finally, give yourself time to get used to it. The more you run on the treadmill, the more natural it starts to feel.
How about you? Any good dreadmill tricks you want to share?
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