Sunday Funday

Happy Sunday fellow runners! It was a great day in Boston, Massachusetts.
Sunday is my long run day! I woke up feeling rested and headed out for a long run. It was the perfect weather – around 40 degrees – and I ended up running 7 a and a half miles. When I set out, I was thinking around 6 and a half but I just couldn’t stop running!! I’ve been battling runners knee the past couple of months and against my doctors orders to “take it slow”, I just couldn’t help myself!
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I wasn’t in my usual running spot which set me off a little bit. I usually run in Gloucester either by Wingaersheek Beach or Good Harbor beach (either one, its a beach and a beautiful running route). Here’s a little sneak peek, just to keep my motivation going.

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Today I ran outside the city where I just moved too. Its a pretty good running route but there’s a lot of busy roads and definitely no nice beaches for a distraction.

After my run, I went back to my hometown to spend time with my family. It was a beautiful day and we spent the entire day outside. I have a niece and two nephews with a TON of energy. They are very active kids, they play sports year round and of course want their Aunt to join in all the fun. My 10 year old niece also brought up the topic of wanting to run a 5k! This makes me a proud Aunt and I’m glad that I can influence her to get out and run want to participate in a road race. I will definitely be signing us up!

Its obviously much easier to get outside when its nice out but even if its cold out you can still go get outdoors with the kids (or nieces and nephews). Kids these days are so caught up with electronics that they forget there’s a whole fun world outdoors too!! I added a couple suggestions below to keep your kids active this spring/summer:

1.
Encourage outdoor games

Classic games like Tag, Follow the Leader, the Hokey Pokey, and Hide and Seek will keep little ones on the go. Most young children are active learners, so games like Hopscotch and Four Square will help them learn their numbers while also keeping them physically fit.

2.
Explore the world around you

Dig in the dirt. Chase after shadows. Throw sticks in a puddle. Plant a garden. The world is your playground.

3.
Make TV time active time

Kids don’t need to slump on the couch as they watch favorite programs. Encourage them to sing, march and dance along as they watch characters like Barney, or the Boohbahs.

4.
Limit TV time

When a program is over, turn the TV off and suggest one of the activities below to promote active learning.

5.
Provide healthy snacks.

Active kids need the right fuel for their growing bodies. You’ll find kid-friendly recipes for nutritious snacks like Ants on a Log and Grapecicles that you can make together at the Zoom Café.

6.
Do chores together

Dust. Sweep. Wipe off the table. Give dolls and trucks a bath. Not only will you stay active, you’ll make your child feel like a grown-up, responsible member of the family.

7.
Set a good example

When you exercise regularly and eat healthy foods, you set an example that will shape your child’s habits for life.

What are your plans to keep the kids outdoors this summer?
What about kids eating healthy??
Do you participate in family runs?
Any suggestions for easy going 5k’s for kids and adults?

There is also a video link below, its a little long but talks about keeping kids and families active. Courtesy of PBS
Fit Kids, Active Families http://video.pbs.org/viralplayer/1410048588/

http://www.pbs.org/parents/food-and-fitness/sport-and-fitness/keep-kids-active/

Tonights Menu Features….

For dinner I tend to rely on google or various cooking blogs to come up with something delicious to make. Today I thought I would start sharing with you some delicious and nutritious recipes that the whole family (hopefully) will enjoy!

Tonights menu features Moroccan stuffed eggplant. Although this recipe is not my own, I must give props to the blog “Jenessa’s Dinners” because she certainly creates some great meals!

 

Stuffed Eggplant Ingredients (makes 5 baby eggplants or 2-3 adult/normal eggplants):
5 baby eggplants or 2-3 adult/normal eggplants (redundant)
1 lb. lean ground turkey
1/4 cup chopped parsley
1/4 cup chopped onion
2 cloves of garlic, finely chopped
1/2 tbsp. ground cumin
1/2 tbsp. ground coriander
1/2 tsp. cinnamon
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. nutmeg
1/4 tsp. allspice
1/4 tsp. turmeric
1/4 tsp. cayenne
1 cup fresh tomatoes, large dice
1 large can of whole stewed tomatoes
1 bay leaf
Spicy Potatoes (makes 4 servings):
2 lbs. fingering potatoes, large dice
1/2 onion, large dice
3 tbsp. chili paste
1 tbsp. fresh ground ginger or ginger paste
1 tsp. cumin
1 tsp. coriander
1/4 tsp. cinnamon
1/4 tsp. nutmet
1/4 tsp. allspice
1/4 tsp. turmeric
1/4 tsp. cayenne
salt to taste

 

This is my first time making this so stand by with feedback!!

Another chance for a fresh start!

Good Morning! April has arrived and it’s a new day and a new month to start fresh. Every month I try and give myself a new fitness goal. Whether its improving my running time, adding something into my routine or just to make an effort to get out and run more. As we all know the past 4 months have been brutal (at least here in New England) with all the snow and frigid temperatures, so now the sunshine is finally warming us up. This month I have given myself the goal of adding more miles to my week and get geared up for the Run to Remember half-marathon in Boston at the end of May. It’s crunch time and time to get outside and train more. I also wanted to include a couple (two) tempo runs to my training schedule. Tempo runs are great when your training for a long distance race like a half-marathon. It gets your body adjusted to running at a quick, steady pace for a long period of time and gives you the energy on race day to keep up that pace you’ve worked so hard to maintain! Setting goals for yourself is really motivating. At least for me. It gives me something to look forward to and to challenge myself with. Theres nothing better than that feeling of accomplishment of a goal you set for yourself.

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fitbabcities.com

 

 

 

 

 

 

April is going to be a great month, I can just see it! I have a busy schedule in April with weddings, a big move and of course making time for family and friends, but I’ve always found a way for some me time and get those runs and work outs in.

 

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How do you manage your time and still get in a good work out or run in?

What are your April goals??

 

 

http://www.runnersworld.com/running-tips/your-perfect-tempo

 

These shoes were made for running…

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Happy Sunday runners! The weekend is over did you get those miles logged?? Sunday’s are usually my favorite day…I get to sleep in, go for a long run along the coast and enjoy the day getting things done that I have no time to do during the week [I’m sure all you busy bee’s out there feel my pain!]. Unfortunately today was not one of those Sunday’s…I have been batting the stomach bug for the past 3 days and although I feel MUCH better today, I didn’t think it would be the best idea for me to go on a long run today. So instead I took the day to relax and do some research for today’s blog.

 

With Spring finally here and those race registration emails are piling up also means its time for new running sneakers! yay! I don’t know about the rest of you ladies, but I get more excited over a pair of running sneakers over a pair of stilettos. So I want to keep this blog open to both beginner runners as well as advanced runners so I am going to keep it vague when I talk about this subject – and all you veteran and advanced runners please chime in with suggestions as well. I will post a couple tips here that will hopefully help you through the process of choosing the best running sneaker for you!

 Pronation

Pronation or eversion is the inward roll of the foot while walking or running. Another way to look at pronation instead in terms of the degree of inward roll is in terms of where the foot pushes off at the end of each step, or at the end of the gait cycle.

A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your foot reduces the stress of impact.

Underpronation is not enough evening out so the outside of your foot takes most of the shock instead of finishing in the neutral position.

Overpronation is too much roll across from the outside to the inside of your foot.

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Arch

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Pronators Overpronators Supinators
Foot mechanics Normal inward roll Excessive inward roll Excessive outward roll
Foot shape Low arch Flat foot to low arch Medium to high arch
Shock absorption
in stride
Good Good Poor
Recommended
shoe last
Semi-curved Straight Curved
Recommended
type of shoe
Stability Motion Control Cushioning

So there are a  couple pointers for you and how to decide what shoes are best for you. After you have figured out what type of feet you are working with, I would go to your local specialty running store so they can offer you the different brands of sneakers that are best for your foot type. To also help I added a link to take a little test from Runners World.

http://www.runnersworld.com/shoe-finder/shoe-advisor

 

Now I want to hear from all of you! What is your foot type and what type of sneaker did you choose to run in??

Did anybody else have to stay indoors this weekend and look out the window like a sad puppy watching all those runners outside??

 

Hope everyone has a great week and check back for more updates!

 

 

sources:

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Wikipedia.com

I won’t let it break my stride…

Happy Tuesday! I was so optimistic last week… It was the first day of Spring and the weather was finally turning a corner….and now snow is expected for tomorrow. Well thats New England for ya…One day its 60, the next day it snows. warm happy thoughts, warm happy thoughts

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Weather aside, I have been battling a knee injury the past couple of months. Yes, months. I tried long and hard to deny that anything was wrong with it and that if I just pushed through it, it would eventually go away. Well needless to say I caved and finally called the knee doctor to set up an appointment…just to make sure things are ok. After self diagnosing myself on the internet as a case of runner’s knee, I have been icing it and taking Motrin after my runs to subside any swelling. I ran a good 6 and a half miles on it on Sunday and it wasn’t until mile 4 or 5 that it really started to bother me. Fingers crossed that there is no significant damage because I just can’t bare the thought of not being able to run for a significant amount of time – ESPECIALLY when I have a half-marathon to race at the end of May. If any of you readers out there are having knee pain, I thought I would share a video with you from Runners World that maybe give you some insight on what the problem might be.

 

To help strengthen my knee and also to strengthen my core and legs, I incorporate strength into my race training. It helps build strong legs and a strong core which all relates back to becoming a stronger, faster runner. I try and strength train twice a week to break up my running days. Here are some suggestions on how to add strength training into your running regimen:

– Head to the gym, but be sure to avoid common weight-lifting mistakes.

– Take a class if you’re unsure about how to strength train on your own.

– Adopt a flexibility- and strength-building routine by practicing Pilates, yoga, or the newly popular Gyrotonics.

– Go outdoors for a circuit training loop to strength train.

– Integrate cross-training into your workout routine to build strength and flexibility in muscles that running doesn’t utilize and prevent injury. Try cycling or swimming to improve strength and flexibility.

– Improve your balance and stability to strengthen weak muscles and reform your running.

http://www.runnersworld.com/tag/strength-training

With that being said, tonight is cross training night so I will head outside and do some lifting. I have the luxury of having a gym in my garage and having a cross-fit nut boyfriend to train me so that is a big help! Tonights work out will include kettle bell swings, jump squats, deadlifts and pull ups (because I am AWFUL at them so the boyfriend insists that I include them in my work out every time until I get better at all…bah humbug). I will share my workout with you when I finish so stand by.

If any of you have any staple strength training methods I would love to hear from you! I am always looking to mix it up to keep things exciting.

Happy Spring Runners!

I thought today would be the perfect day to begin my blogging because today is the first day of spring and running is in the air! If any of you are anything like me, today is a day that you have waited for, for 4 long months.  I definitely have a little more pep in my step and woke up with a cheerier attitude than I did yesterday. The first day of Spring means the official beginning of running season (YAY!) and also a day that you no longer have excuses to not get outside and go for a run! The snow is melting,  the sidewalks are finally clearing and I can go outside without layers upon layers upon layers and appreciate the fresh air I’m breathing in without feeling like I have turned into an icicle [at least in Boston]!  It’s 58 degrees today and that means I will be dusting off  my capris pants and tank tops and heading out for a run! Even though the weather changes like our moods, it’s still a great feeling to know that the warm weather is not too far away.

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With it being the beginning of running season, I have a couple more half marathons in the works for 2014 so I wanted to share some of the best half marathons to run in 2014. Whether you are just beginning to take the leap into racing or have been racing for years these are some top races to look into:

  1. Key West half-marathon June 2013 Key West, FL
  2. 3M half-marathon January 2015 Austin, TX
  3. NYC half-marathon March 2014, NY, NY
  4. Country Music Rock ‘n Roll half-marathon April 2014 Nashville, TN
  5. Mayors Midnight Sun marathon & half-marathon June 2014 Anchorage, Alaska
  6. Napa to Sonoma Wine Country half-marathon July 2014 Napa, CA
  7. Chicago half-marathon September 2014
  8. Navy-Air Force half-marathon September 2014, Washington D.C
  9. Maui marathon & half-marathon Sept 2014 Maui, Hawaii
  10. The Other half-marathon Oct 2014 Utah
  11. The Jazz half-marathon Nov 2014 New Orleans, LA
  12. Runners World half-marathon Oct 2014 Pennsylvania & June 2014 Newton, MA
  13. Zooma Cape Cod half-marathon Sept 2014 North Falmouth, MA

http://www.runnersworld.com/photos/the-years-best-half-marathons

After looking at this list, it makes me want to sign up for 13 more and take some road trips!!

I may be biased since I am from Massachusetts and live right outside Boston, but I was a little disappointed to see that my favorite spring half-marathon did not make the list. I am running Boston’s Run to Remember for the 2nd time in May 2014.  Even though the course is not along the coast or in wine country, it runs through the wonderful city and all of Boston’s famous landmarks. It is a motivating and emotional race honoring fallen law enforcement officers and has become even more significant since the marathon bombings in 2013. Here’s the link to check it out and register!

http://www.bostonsruntoremember.com/boston/index.html

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So with springtime finally here, I will start posting about upcoming races, training tips, and I will share my favorite spring time running clothing to keep you cool and stay stylish all spring and summer. (my other favorite part of spring/summer running is stripping off my long compression pants, hats, gloves and fleece lined jackets!) Also keep your eye out for some delicious recipes that will keep you healthy during your training! The past 3 months I have taken the plunge into paleo eating to stay healthier, so a lot of the posts will feature paleo style recipes but I will be sure to also cater to those that don’t follow a paleo diet [although I promise they will be scrumptious so I urge you to try them out!].

Stay tuned for more updates! In the meantime, celebrate spring and get outside and run today!

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Welcome!

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Welcome to Follow Your Sole!  This blog is designed to connect women and girls of all ages that share a passion for running.  Running is more than just throwing on a pair of sneakers and heading out the door, it’s a lifestyle and it’s a personal relationship that you have with yourself and your conscience.

The purpose of this blog is to inspire, motivate and challenge readers to become a healthier, happier and stronger runner. I will be sharing some great information about training tips, exercises, healthy recipes, upcoming races and most of all, share insight on what keeps me motivated and challenged. A goal for this blog is to interact with fellow runners, share stories and insight on all things running so don’t be shy to join in on the conversation and share your ideas, I would love to hear from you! I wanted to start this blog so I can hear YOUR stories, YOUR inspiration and YOUR passions and share mine with all of you.

Now get out there and let your soles lead the way! Be sure to check back weekly for updates and information, Thanks for joining our community.