The Beauty of Marathon Training

Let me start by talking about what marathon training is. It takes a lot of guts; not only to sign up for maybe your first race but to dedicate months to training. It is quite literally blood, sweat, and tears (more on this later). It is waking up at 5:30am on a summer Saturday so you don’t melt while running. It is strength, courage, and telling yourself that yes, you can!

But let’s be honest, I’m here to tell you what it is not. In the first 8 weeks of my training, I have learned more than all my weeks of training for halves, 15k’s, and any shorter distances. Marathon training is not pretty. Don’t be fooled by the Instagram pictures of Garmin watches with perfect splits, the cute running shorts, and that post-run glow.

The internet is full of articles about running and what you’ll experience training for your first marathon. I laughed at them and thought, “Okay, maybe I can relate to like 2 of these. That will never happen to me!” Lies


The Beauty of Marathon Training:

1. Chafing and in the most random places, too! The whole running in shorts thing used to be a nightmare before I started using Body Glide 😍 Yet, I still find myself wincing in pain when I step in the shower. New rule? Body Glide everything.

2. Overtraining which left me sidelined for almost 2 weeks. Ramping up my weekly mileage and coming out of the gates too hot. It hurt to run and I had to let my body rest. I sent myself to PT and reset my plan only a few weeks into training. Huge shoutout to my PT/ friend Kristan for fixing me/ not letting me run even when I wanted to but shouldn’t be.

3. Blisters developing where they have never been before. I run in the same shoes with the same socks every time. Whyyyy are my toes mad? What do I do with these angry blisters?

4. Falling while running! I’ve heard stories of people tripping or falling in a race, but I’ve never seen it or done it. Until today. I was literally at Mile 10, stumbled on who-knows-what (that rock? My own foot? The flat road?), and as I hit the ground my first thought was “shit!” My second was I need to pause my Garmin. 

What are your running confessions? Ever fall while racing? We wanna hear your stories! 

❤️ Louise

Recipe of the Week: Açai & PB Smoothie Bowl

Looking for something to help you cool off on a hot, summer day? Maybe some recovery fuel after a run? This açai bowl is refreshing and delicious 😋 

Ingredients:

  • 1/2 frozen banana OR 1/4 cup frozen riced cauliflower
  • 1/4 cup frozen blueberries
  • 1 packet frozen acai purée (from Trader Joe’s)
  • 1 Tbsp peanut butter 
  • 1 scoop chocolate protein powder 
  • 1/2 cup unsweetened almond milk (or enough for desired thickness)


Directions:

  1. Blend all the ingredients together
  2. Pour into a bowl and top with all the treats! We love fresh fruit, coconut flakes, chunks of @SquareOrganics, chia seeds, and @PurelyElizabeth granola.
  3. Enjoy!

Running Sucks, but only for 5 Minutes

IMG_0565Okay, your shoes are tied and new playlist is lit, it’s time to go for a run… you can do this. *Insert some mantras about being strong* Music starts and you’re getting yourself warmed up. Let’s go- one foot in front of the other. Your heart rate starts to pick up and you begin breathing a little bit faster. Keep moving those legs… heart rate is still climbing as you’re trying to catch your breath. OMG. Why am I running? It’s only been one minute?! Keep going, keep moving. As you continue running it doesn’t seem to be getting any better… Only 2 minutes?! How can I keep moving *I am strong* How does anyone do this for miles and miles?! You approach the three minute mark and start to fall into a rhythm. Your heart rate is up but you don’t quite feel out of breath anymore. What is this magic?!

Your cardiovascular system is especially crucial during exercise as oxygen demand and waste production in your active muscles increase. The initial responses of your cardiovascular system allow your body to meet the increased demands placed on it with exercise. The average resting heart rate is about 60-80 beats per minute. At the onset of exercise, your heart rate and breathing rate begin to pick up to meet the increased demand for oxygen by your body. Your heart rate is proportional to the intensity of the exercise- as intensity increases, so will your heart rate. Going from walking to a high intensity activity such as running will quickly increase your heart rate.

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Side note… is anyone else running the Beach2Beacon on August 5th??

As you settle into a rhythm and maintain your pace, your heart rate will even out at a certain number of beats per minute. Your breathing rate will follow suit while both remain elevated above resting levels. This plateau is referred to as “steady state” and is the optimal heart rate for your body to meet the demands of the work (running) which you are doing. Steady state takes a few minutes to achieve and is not the same for everyone. For elite athletes, their bodies may be able to adapt to these physical demands quickly and reach steady state under 3 minutes. For those who may not be as physically fit, it could take upwards of 4-5 minutes to reach this plateau. Those who are not as conditioned may also have a higher heart rate at the same exercise intensity (in this case, running pace).

Let’s be honest, those first few minutes of running might suck. As you continue to run for a little bit longer with each week, you will continue to build your endurance. Increased cardiorespiratory endurance (heart and lungs) relates to the body’s ability to sustain prolonged, dynamic exercise using large muscle groups. In this case, we are talking about running longer distances and being able to deliver oxygen rich blood to those working muscles. Being able to maintain this level for longer periods of time shows improvements in aerobic fitness.

Anyone out there new to running? Any of our experienced runners have a story to share? Maybe something about your fitness or training journey! Share it in the comments below!

❤ Louise

 

Workout Wednesday: lulu Summer Bootcamp

B&B was back at it again with another heart pumping, quad burning, and burpee filled HIIT workout. We had such a fun morning sweating it out at lululemon RF with this strong crew! We love teaching in-store classes and can’t wait to see you guys again this fall ❤

There are two exercises in every round followed by 30 seconds of rest. Perform both exercises for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next round. Get your timers ready…

Round 1
A. Squats (Pulse down for 3 counts, up for 1 count)
B. Squat Jacks

Round 2
A. Triceps Push Ups (Modify from the knees)
B. Mountain Climbers

Round 3
A. Lateral Lunge into Single Leg Balance
B. Skater Hops

Round 4
A. Low Plank
B. Inchworms with a Side Hop

Round 5
A. Single Leg RDL
B. Burpees!

Round 6
A. Side Plank (Modify from knee if needed)
B. Toe Touch (Alternate sides)

 

Need a little more motivation? Grab a friend! One person performs exercise A while the other performs B then you switch 🙂

Thank you to everyone who got up and got their workout done on Saturday morning! And a huge thank you to lululemon RF for providing a space for us. Big shout out to both Pleasant Petites and BarkThins for fueling our participants post-sweat sesh!

Xo, Louise & Pam

 

Backyard Battlerope Workout

What’s our favorite summertime workout? Take your home gym equipment and bring it outside! To be honest, we sometimes love to make it up as we go… and ta da! This lovely battle ropes circuit came to be. If you don’t have ropes at home- just take your workout to the gym 👍
Step 1: Grab your friends!

Step 2: Set a timer for 30 seconds, perform each exercise for 30 seconds and do 2 rounds before moving onto the next!

Equipment: Battle ropes, kettlebell, jump rope, slider, pull-up bar (band if needed)


Round 1: Battle Ropes (BR) Double Wave, Kettlebell Lateral Lunge + Press, Banded Pull-Ups

Round 2: BR Alternating Wave, KB Swing, Banded Lat Pulldowns

Round 3: BR Snakes (in & out), Monster Walks w/ band, Push Ups

Round 4: BR Russian Twist, Slider Reverse Lunges, KB Bent Over Row

Round 5: BR Plank (1 arm slams), Jump Rope, Squat + KB High Pull

Round 6: BR Jumping Jacks, Skater Hops,  Chin Up Holds

Share with us when you crush your workout!! Wanna sweat with us? Join us on Saturday, July 15 at lululemon RF ❤️

Xo, Louise & Pam 

B&B x lululemon Summer Bootcamp 

We are heading back to our favorite location – lululemon RF – for our first bootcamp of the summer! 

Come join us for a free workout this Saturday 7/15 at 8:45am before heading out for the beach and barbecues. Post workout treats are provided – ofcourse! 

The class is limited to a max of 25 participants so please just let us know you are coming by clicking HERE!

See you Saturday,

Xo Pam &Louise