Motivation

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Monday Motivation - Planks

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If you know us, you know we love our planks. Every training plan is loaded with planks, side-planks, knee to elbow planks, plank walks, etc. We tell everyone (who will listen) to do their planks daily. However, sometimes, you just don't have the motivation to do them. I'm there right now. I know I should do them, I know how good I feel when I do them daily but as my days and weeks get busier and busier, I find that my daily core exercises are the first to go. I still run, I go to fitness classes but my daily commitment to planks and core work is gone.

I'm recommitting to daily planks and to help, here are my top tips to recommitting to a daily practice:

1. Write it down - schedule it in your calendar or print out a calendar and put it on your refrigerator or post it at your desk.

2. Enlist your friends - make it a group activity! The girls I work with are all about staying healthy and fit. We created a weekly plank schedule and committed to doing it daily. We get some strange looks but people usually join in.

3. Build up - don't start off with a 4 minute plank. Give yourself a month and gradually build up. You'll be surprised how well it works and how strong you get by just adding 10 to 15 seconds a day to your plank.

4. Vary it - don't just do the same thing everyday. Variety will keep your body and mind alert. I created a plank video series. Check it out for videos for how to add variety to your plank workout.

 

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Interview with a Runner

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We have met so many incredible people through our coaching for Team Fox and this week's runner, Michael Kelly, is at the top of the list. Mike is 59 years old and lives in the the small town of Cornwall, NY (about an hour north of NYC) with his wife, Ellen, of 35 years. They have three children ages 25, 28 and 30 (Michael, Mary, Jennie). Mike was diagnosed with Parkinson's Disease at the age of 51 and, amazingly, decided to take up running a few years later. Since then he's completed multiple races including several NYC marathons! Running, golf and tennis are what keeps him going; finding that the more he exercises the less medication he needs on a daily basis.

What also keeps him going is the support he gets from the his family, friends and the people at the Michael J. Fox Foundation for Parkinson's Research (MJFF). Each year, Mike runs a 5k & 10k charity event over the Storm King Mountain and another at the Newburgh Brewery with all proceeds going to the MJFF. Mike understands that everyone who has Parkinson's is affected differently - he chooses to keep his chin up and stay positive (like everyone, he does have his moments).

When did you start running?
I've never been a runner, but I did play sports. I began my running career in 2009. My daughters were training for the NYC Marathon. My daughter, Mary, hurt her leg and couldn't run. So, like a nut I said if you can get me in, I'll run along with my other daughter Jennie. So they got me in through the Michael J. Fox Foundation (MJFF). Halfway through the race Jennie couldn't continue. So guess who was the only one to finish? From that point I have now run 4 NYC Marathons and all three of my children have completed one with me. That's a great feeling.

Who or what inspires you to run?
Everyone who is struggling everyday with this disease inspires me in different ways. It is tough to pick one. Michael J. Fox would have to be at the top of everyone's list, without a doubt.

What is your favorite running route? Why?
Can't say I have one route that I like better. Depends on the mood.

Favorite post-run meal?
Sam Adams and pasta.

Best piece of running advice?
Don't go out to fast. That's easy for me since slow is the only speed I have.

Are you running for fun or sport?
Definitely for health.

Who would you love to run with and why (doesn't have to be a runner)? 
This is somewhat ironic. Before the marathon I asked Michael J. Fox if he would run the last couple miles of the marathon with me. He said yes. And he did! ----- I was glad he waited since I was quite slow. Great end to a great race.

Favorite way to sweat other than run?
 Tennis.

Mike and Michael J. Fox during the NYC Marathon

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Monday Motivation - Spring Forward

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We lost an hour yesterday but we are gaining more daylight overall. This is a great time to reset, check in on your goals or set new goals. Now that it is lighter for longer after work, I'm heading back to the trails and running in Forest Park 2x a week. My goal is to run a fast half-marathon so the trails will give me the hill work and endurance work that I need to build up my leg strength and the trails are great for a new vantage point. 

When setting goals, remember to make the SMART: Specific, Measurable, Attainable, Relevant and Time-bound.

Creating your goals within this framework helps you narrow down your dreams and aspriations and really figure out what is possible and by when. 

Here is a typical goal that we see from our friends and clients: "I want to run a fast or faster half-marathon."

That's a great goal but what does it mean? Which half-marathon? How fast? How fast was your last race? Our questions encourage people to think about what they want and by when.

If you make your goals, SMART goals, the above goal would look like this: "I run a 1:45 half-marathon by July 2014."

Need help setting goals? Email us - we're happy to help!

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Getting motivated to run

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When you are a beginner runner or just starting to run again, finding the motivation to run or train for a race can be challening. We have jobs, kids, relationships, responsibilites and sometimes going out for that run doesn't fit into our busy schedules. One of the easiest ways to start running or training is to begin with run/walk intervals.

Starting off in this manner is highly beneficial because it:

1) Increases cardiovascular stamina, allowing you to exercise for longer than if you were to go out and only run;

2) Builds up your cardio without injury or discouragement;

3) Allows your body, especially your joints, to acclimate to your new endeavor.

How to Begin: Measure your intervals in minutes and figure out what works for you. If you are off the couch, start slowly- an injury will only hamper your progress. Your Run/Walk might be 1/3 (1 minute running and 3 minutes walking). If you are highly active, you might want to try 5/2 or 7/2 intervals. The goal is to exercise for at least 30 minutes. Aim for 3 days of run/walk intervals and 2 days of cross-training.

Effort: During your run intervals aim to be able to talk without feeling winded. If you start to feel like you are losing control of your breathing, slow down. Monitor how your body responds to the effort during training.  Start and finish each workout with a few minutes of fast walking.

Tips:

  1. Aim for 3 days of run/walk intervals.
  2. Don’t run or run/walk 2 days in a row
  3. Do at least 2 days of cross-training per week – cardio and strength/flexibility
  4. Take 1 day off per week. Active recovery is okay (foam rolling, easy stretching)

Tools:  We recommend buying the Gymboss because it alerts you, via a beep or vibration, when the interval is up. You can set it for up to 99 intervals and clip it to your shorts or pants. No need to monitor time or remember numbers! 

Location: You can do the run/walk sets on the treadmill or outside. We suggest and encourage as much outside activity as possible because it’s inspiring, invigorating and it most accurately reflects race and real-world conditions. Stick to flat terrain for the first few weeks and add in hills once you are comfortable running for 10 minutes at a time.

We are leading group runs every Saturday at FitRight NW in Northwest Portland at 9am leading up to the Shamrock Run. We lead a run/walk group for those looking to run the 5k race. You get a coach and a group of fun women to run with!

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Monday Motivation - Running in the Rain

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by Meghan Reynolds

I moved to a rainy city and kept telling myself that I was prepared for the rain - I've got the gear, the dedication and races scheduled. Then, the rain didn't come. It was a pretty dry November, December and January. Sure, it was cold, but I was use to that coming from the Northeast. Suddenly, the Portland rain is here and I'm having to actually run in the rain. I realized that I'm not that prepared for constant running in the rain and I'm having to give myself pep talks to get out there and run. It's really easy to say you are okay with the rain but getting out there 3-5 times a week when it is raining is WAY different!

Meeting up with friends is helping and what I do love about Portland is that people actually do run in the rain. In NYC, it was really only the most dedicated runners who ventured outside in the rain. Here, it's everyone. This Saturday morning, Jessica and I coached a group of runners from adidas who are training for the Shamrock Race on March 16th. I got up, looked out the window and thought, "this sucks, it's raining". Despite that, I got ready to go, sure that no one would show up. I was wrong! 7 women, mostly beginners, showed up to run. It ended up being an awesome, fun run despite the cold and constant rain.

After the run, after I showered and after I finally got warm again, a rainbow came out and Portland was green and beautiful once again. It's easy to assume you are ready and prepared for different situations.   I'm not as prepared for the rain as I thought and will have to work on changing up my attitude because I have months of running in the rain ahead of me.

Here are a few ways I'm making sure that I continue to run all winter long and through the rain:

1) Signing up with a run group and meeting them every Saturday morning

2) Doing fun runs like the Fitness Dash with Athleta.

3) Committing to Pilates and barre classes at least one time a week so if I don't run, I still get a workout in.

 

 

Monday Motivation

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picture courtesy of: Meaghin Kennedy PhotographyThere are days, weeks, even months when I'm not motivated to run. Having run 11 marathons and, thus 11 marathon training cycles, I've dealt with the ups and downs of training and putting in high mileage weeks. My first couple of years training for marathons, I use to beat myself up about missing a run or skipped miles. Over the past few years, I've given myself a lot more leeway with my training schedule and allowed my miles to be less on days or weeks that just felt off or when I wasn't motivated. I incorporate more strength and cross training. Taking a spin class allows me to think differently during the workout (I'm less concerned with miles and pace per miles) and gives me both a physical and mental break. Strength exercises allows me to focus narrowly on my movements, without worrying about times or minutes.


Along with switching up my schedule and being flexible with myself, I've learned that sometimes you just need to put your shoes on, step outside and run - without a plan, without a route, and without pressure to hit a specific pace. Living in a new city has allowed me the freedom to go for runs where I don't know the mileage or how long it'll take me to get to certain points. I run to explore Portland, to see a new part of the city or to just get lost. On the days when I'm just not motivated but the sun is shining, I simply lace up and step outside. Even if it's only 20 minutes, I feel better and I've seen a new road or section of the city.

So, next time you are feeling unmotivated, just lace up and step outside. Something good will happen...promise!

Monday Motivation - Expect Great Things

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Over the past 10 weeks of training for a half-marathon PR (personal record), there have been many times when I didn't think I could run the goal times listed in my training plan. I literally had to talk to myself and tell myself that I can run those track repeat times and that I can do the tempo times listed. Hitting those times were tough my first four weeks and many times, I didn't hit them. I kept going and have seen in my recent runs how that determination has paid off. I'm running 9-10 mile runs faster than ever. Throughout my training, I believed in the process and, more importantly, I believed in myself. Begin your training expecting great things of yourself and then go out and achieve them.

Start Where You Are

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You have to begin training based on where you are at today, not where you were 3 months ago or based on an older personal best time. It can be difficult to start back up when you are use to performing at an optimal level. When I started training for my October half-marathon, I wanted my tempo and track times to be the same times I had been running in March and April. My legs didn't agree with me! They knew it was too much, too soon. Over the past 8 weeks, I've built back up to my fast tempo times and my previous track times. I love this motivational quote because it reminds me, in the moment, to use what I have and do what I can. It's not always smooth going or happy sailing as you are building back up and training for a race, but recognizing where your fitness level is and drawing on your past will get you the results you want because you are doing it safely.

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Motivational Monday

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There are times when I look at my half-marathon training plan and I think "how can I possibly run those times". It's easy to talk yourself out of a fast run or a track workout because of the fear of not being able to hit a specific time or pace. However, as I've learned over the past few weeks of running fast, sustained runs, you'll never know what you are capable of doing if you don't attempt. There have been days were I didn't hit my pace and it's okay because I attempted, I got out there, I ran and I learned. The runs that don't quite measure up are the ones with the greatest learning potential - what was your sleep like the night before, what did you eat, was it a different course or terrain? Use those runs as building blocks and remember, never let the fear of not hitting a pace stop you from attempting the run.

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#MotivationalMonday

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One of the first things we ask of new clients is to define their goals - running and health. We ask them to write down their short term and long term goals. The reason for this is to reinforce positive thinking and create a focus for their training. This motivational quote is one of our favorites because it reminds us that we are in control of acheiving what we want in running, health and life. Write down what you want, believe it and then go after it!

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Just Keep Going

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I read this motivational quote this weekend and it resonated with me as I'm getting back into race training mode after a brief hiatus. I'm in my second week of 1:34 half marathon training and I'm reminded that I can't just jump back to the pace I was running this spring. Instead of pushing myself to hit those times (causing possible injury), I've backed off a bit to run a slower pace, be consisent and do all of the workouts. I know I will get to my required tempo pace or my 800 split times. I'm going to keep at it and know I'll get better. We're not meant to be perfect or the best at everything all the time. Even the best in the world require practice, coaching and support. I've got my coach (Jessica) to help me adjust and talk through my plan - yup, even coaches need some coaching every now and again! :)

So, today's motivation - just keep going!

happy running!

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Motivational Monday

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This month I am definitely taking on the mantra - Do 1 Thing A Day That Scares You. I am settling into my new home in Portland, OR - making new connections, new friends, finding my new coffee shop, favorite bar and restaurant and of course, my favorite runs!

Each day is another opportunity to step outside of my comfort zone and discover, or rediscover, my strength, fortitude and openness. I've had great experiences so far but not everyone is going to be my champion and help me out. It's scary to ask for help and be vulnerable when meeting new people. I haven't been in that situation for years and I feel like a kid on the first day of high school all over again. Even after a not so great experience, I'm reminded that I AM on the right path because I'm doing what I want and what makes me happy.

That's what is most important. Create goals, write them down and then go after them. You will take some wrong turns and some of the moves to get you to your goals might be scary; do them anyways. Challenge yourself, put yourself out there and rewards will find you. I'm experiencing it everyday. Happy Motivational Monday - now get out there and do 1 thing that scares you!

Not setting limitations

Set big, grand goals. Visualize the life you want and then start making it happen. Set 6 month goals, 1 year, 5 year and 10 year goals. Your BHAG (Big, Hairy, Audacious Goal) isn't going to happen overnight - it might take 10 years - however, it's living the life you've always wanted better than living a life you aren't passionate about? Today's motivational quote reminds us that we are our own enemy in terms of success. Stop saying "can't", "shouldn't" or "impossible". Switch your vocabulary and you'll switch your way of thinking. You can achieve what you want in life.

Find a River - Motivational Monday

by Jessica Green

After 17 days of driving from Brooklyn, NY to Portland, Oregon and almost as many hotels, I can't tell you how many times I tempted the idea of waking up early and just dealing with the hotel gym to get my workout in after pulling in to our hotel late in the evening. Most of the cities were foreign places to me - and many of them involved less than 2 hours of awake time before moving on to the next westward location. Time was precious and needed to be used wisely.

The thought of spending a ton of time figuring out the best place to run outside started out daunting, but soon I learned that if you pick a hotel near a city park area or along a river, you'll most likely find a nice pathway waiting for you to get your workout in.  Not only did I get to run OUTDOORS instead of at a makeshift gym inside a room the size of mini hotel room, I also got to explore a part of each of city (no matter how random they felt), find morning inspiration along hidden river pathways and feel part of these cities even if only for brief moments in time. 

Next time you can choose your hotel, don't get the one closest to the highway. Instead, pick one close to a river park or within the city limits so you're close enough to access outdoor areas without taking too much time out of your travel schedule to actually get there.  

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FunDay Friday Workout

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by Meghan Reynolds

In honor of Jessica's and Matt's road trip from Brooklyn to Portland, we put together a bunch of Rest Stop Workouts. They are doing these exercises during their rest stops. Matt loves doing them Crossfit style - as fast as he can, while Jessica, who is 7 months pregnant, is taking them nice and slow and concentrating on form. She's also not jumping so her jumping jacks are static jacks.

Take this workout with you on your next long drive. It'll keep you awake and refreshed! Look for more workouts throughout June. They are tried and tested by Matt and Jessica.

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Interview with a Runner

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This week's runner is Terence Gerchberg who lives in NYC (Chelsea to be precise). Terence is one of those people you always want on a run with you, because he'll entertain you for hours. From stories of his time on wall street, to being on the show The Amazing Race, to his Guiness Book of World Record title to what happened to him the other day, "T", aka "Coach Amazing", is someone who keeps us laughing, reminds us to always have fun and pushes us to run faster. He coaches for Team Terrier and is the Union Square lululemon running ambassador.

When did you start running and why?
I really started running in 2002 while I was in a gambling rehab center in downtown Baltimore. My buddy called me to tell me that we both got into the NYC Marathon. Since I was changing my life & not taking shortcuts I figured I should if I was changing my life & I need to train & do it correctly.

What is your favorite running route? Why?
Anything near water. I'd have to say the West Side Highway (WSH) around SUNSET!!! It is the perfect 4-7 miles. I've ran there more than any other place in the world. It really never gets old or boring. If I want 15 miles, George Washington Bridge & back. A great 13 miles, up to 59th St. then to Central Park (CP), one full loop of CP, then back down the WSH.

Favorite post-run meal?
Anything vegan & yummy :). If it's an early morning run, I make awesome steal-cut oatmeal with raisins, bananas, blueberries (sometimes), walnuts, pumpkin seeds, Maca, honey (I know, not vegan - it's from my beekeeper hippie friends Anita & Arthur from Oregon).

What is the best piece of advice you ever received?
Put one foot in front of the other & repeat.

Are you running for fun or sport? 
I run for more reasons than you can list.

Who inspires you to run?
Everyone, young & old. Kids, they make it look so easy, fun, & effortless. People that can't run, I want show them that they too can run. Disabled people they remind me how able I am & to be grateful for what I've got & they show me just how able they really are.

Who would you love to run with and why?
I've ran with many of the people that I've wanted to. This list changes based on who is inspiring me. These people that are still alive = Frank Shorter & Kilian Jornet. No longer with us = Pre Steve Prefontaine.

Favorite way to sweat other than run?
Yoga lately, I want to be more flexible. Bikram Yoga is instant sweat. I like biking too.