Tag: running

running

Your First Marathon: A Beginner’s Guide to Training for a 6-7 Hour Finish

August 20, 2023

Embarking on the journey of running your first marathon is a thrilling endeavor, especially as a beginner. While completing a marathon in 6-7 hours might seem formidable, you can conquer this challenge with the proper training, dedication, and preparation. I finished all the Abbott World Major marathons in 6-7 hours, and I know it’s a challenging journey, but if I can do it, you can too! In this post, I share thirteen essential tips to help you prepare effectively for your marathon, ensuring a rewarding and memorable experience. Running a marathon is a challenging goal, especially for a beginner. Completing a 6-7 hour marathon requires proper training, commitment, and preparation. Here are some tips to help you prepare for your marathon: 1. Build a base: Start with a solid foundation of running fitness. Gradually increase your running distance and duration over several months before starting specific marathon training. 2. Get a training plan: Look for a beginner marathon training plan that suits your fitness level and goals. Several reputable websites offer free training plans, or you can consider working with a running coach. I highly recommend a great running coach and or find a local running training group. 3. Consistency is key: Stick to your training plan and be consistent with your workouts. This will help you build endurance and avoid injury. You won’t achieve the plan 100% of the time but try to stick with it including the stretching, warmups and core workouts. 4. Gradual mileage increase: Increase your weekly mileage gradually to prevent overuse injuries. Aim for a weekly mileage increase of about 10% or less. 5. Long runs: Schedule long runs every week to build endurance. Gradually increase the distance of your long runs until you can comfortably run close to the marathon distance in training. 6. Pace yourself: Focus on running at a comfortable and sustainable pace during your long runs. It’s better to start slow and finish strong than to burn out early. 7. Cross-training and strength training: Incorporate cross-training activities like cycling or swimming to improve overall fitness and reduce the risk of injury. Strength training exercises can help improve your running form and prevent muscle imbalances. 8. Rest and recovery: Allow adequate time for rest and recovery between workouts. Listen to your body and take rest days when needed. Recovery is crucial for injury prevention and performance improvement. 9. Nutrition and hydration: Pay attention to your nutrition and hydration before, during, and after your long runs. Eat a balanced diet, fuel properly during your runs, and stay hydrated to maintain energy levels. 10. Mental preparation: Running a marathon is as mental as physical. Stay positive, set realistic goals, and visualize yourself crossing the finish line. Develop mental strategies to stay focused and motivated during the race. 11. Practice race-day conditions: Try to replicate race-day conditions as closely as possible in your training. Wear the same gear, practice your nutrition and hydration strategies, and run on similar terrain. 12. Race-day strategy: Have a race-day plan in mind. Start conservatively, break the race into smaller segments, and gradually increase your effort if you feel strong. 13. Enjoy the experience: Remember that your first marathon is a significant achievement. Enjoy the process, appreciate the journey, and have fun on race day. Remember, marathon training requires time and dedication. Be patient with yourself, listen to your body, and adjust your training as needed. Good luck with your marathon preparation!

Sports Bra Tips For Runners

April 29, 2021

The most important gear you need for running is your shoes. If you are a woman, add a sports bra for you. If you struggle with finding a sports bra for running, I am here to help share a few tips.

garmin-watch-955-motto-scaled- says believe in yourself

Garmin Fitness Tools To Keep You Healthy

March 14, 2021

For me, I have embraced measurements and tracking. I am not a numbers person by nature, but I have become very goal-oriented. As a marathoner, I learned a valuable lesson and embraced the belief that “What isn’t measured cannot be changed or evaluated.” To change your lifestyle, it’s essential to look at habits. Habits are the cumulation of repetitive patterns, so we must substitute or break them to form new ones. Changing To A New You With The Right Tools Tracking and measuring your habits is easier when you have the right tools. Whether you plan a new year’s resolution or make an immediate life change, here are three easy tips to help you change into a new year with the right tools. Tracking Your Full Measurements Most people have a love-and-hate relationship with the scale, but if you want to change and improve your health, you must be aware of your weight and overall body composition. Looking back year-over-year, I weigh just about the same, but my body composure is very different due to the impact of the pandemic and my training. The Garmin index scale allows other areas of your physical composure to be tracked and adjusted, such as muscle mass and bone structure. Additionally, it syncs seamlessly within the Garmin Connect App. Simplify Your Habit Tracker When tracking and making new habits, it’s crucial to keep things simple. You can be overwhelmed with writing something in a journal or have too many apps to update your daily log. This is why I love the Garmin Connect App, which keeps everything within one app. Everything is within one app, from the scale to my Forerunner 945, which has unique connectIQ apps that help me keep track when away from my phone. The Connect App also directly connects with other apps like Strava, Tacx Trainers, and Apple Health, so whether I am cycling, logging my water, or weighing myself, having one app to save everything allows me to focus on being more mindful. Train to Your Beat There has been an increase in heart rate training from classes like Orangetheory to training plans focusing on heart rate zones and lactate thresholds. While the running pace stays the same, heart rate data will adjust and change based on my training and condition, making tracking a helpful metric. The HRM-Pro™ heart rate monitor transmits real-time heart rate data, whether swimming or on other fitness equipment. It’s neither bulky nor interfered with a sports bra or other clothing. Additionally, the HRM-Pro™ includes running dynamics that can help you improve your form. I like to think of this as a digital coach that adjusts and knows my every move. It also helps to track and monitor all the data for training metrics and overall physical and mental health.

Brooks Hyperion Elite Line Review

February 29, 2020

I had a lot of chatter on Facebook about the Brooks Running Hyperion Line, particularly with its release during the Olympic trials and the elite runners running in them. So with anything, I had to stop and chat finally about these shoes I have had since last year. So, I had a few minutes to review some of my notes and share about the shoe. As always, I am a Brooks RunHappy Ambassador, but my views, opinions, and such are my own. I keep it real. Brooks Hyperion Elite & Tempo Running Shoes Honest Review and Thoughts About the New Elite Shoe First, things First. The Hyperion Elite sold out within an hour or two. Yes. These are sold out. So if you were looking for a hookup, keep that moving. …. At this time, I’m unsure of the next release. It might be a minute to see how those who have this first batch respond. Higher demand for the shoe often pushes up production. Who are the Hyperion Elite Shoes For? Hyperion Elite is For Elite Runners… End of Subject. Thanks for Reading. .. This shoe is not for everyday runners like myself. In short, unless you are training to BQ (Boston Qualify) or regularly BQ, leave this shoe alone. For real. It’s a 300+ shoe. That’s like a a 6 month supply of Chipotle. The Hyperion Elite is not for training but specifically for race day. The Elite was designed for a maximum of 100 miles. Less depending on the runners’ weight and built. So in short two races and they are done. Yep! I won’t spend time on this review discussing the shoe’s detail, foam and all that jazz. The site does a great job of doing that so I am going to keep it on the things most folks aren’t discussing and give other insight into it. Wait !The Shoes You Have Are All Black, but They are White and Yellow Online? I have a black unicorn version because I’ve had the shoe since last year when I went to Brooks Headquarters for their Innovation Summit. All the more reason why you should be keeping up with me on the IG. Due to a nice embargo and me not trying to get sued, all you saw was a group pic of us in the shoe and no up close pics. They had just finished the color of the shoes during that time; thus, why we don’t have them in white and yellow. Also, it’s hard to keep a secret about shoes when you have pictures of bright white shoes with neon yellow in them for 30+ people. The Hyperion Elite Have Been Around For A Bit For Real? While at the Innovation Summit, we worked out with them and knew about the shoe in Boston when Desi won Boston the previous year. We couldn’t take pictures of the shoes that she signed, but if you ever visit HQ, they are there signed, and you can compare. The shoes we have in all black are the same that Desi and Shaddy ran in for Boston 2018, aka the Hurricane, Tsunami, hail, and my DNF year. (If I had the shoe maybe I would have finished too. But hey…) They are all black. She spoke about having brand new shoes on that year and never wearing them before. They were delivered the day before the race to both runners and the rest you can find out on Google. The color scheme is now white and yellow because of the Spring colors, and the focus on how “looking good” affects us as runners. A good outfit can boost our moods basically, so the shoe has a little style as a result. What Does the Hyperion Elite Feel Like When Running It feels like walking on air but curved. It sounds weird, but if you look at the pic, it’s shaped in a bow or C shape. This helps your naturally his the ground in a more efficient state with stability that’s natural to you. Instead of forcing you to spring, or run a certain way, The shoe and Brooks in general, are helping the body guide into a natural pattern to you. This is seen in the elite shoe but also all shoes. Their marketing has shifted to “guide” and “what’s natural” to you. For elites, this is the same. This reduces injuries and causes you to be a more effective and efficient runner. How Light Is Hyperion Elite and Tempo Shoe? It Looks Heavy My phone is heavier than the Elite running Shoe. I have an iPhone 10. That’s the best way I can describe it. The Hyperion Elite Shoe Compared to Other Shoes I’ve seen a side-by-side comparison of elite runners in other shoes versus running in the Elite. It was eye-opening and clear as day on the benefits of the shoe. You saw how unstable a lot of different shoes made the runner, and eventually, this instability is what causes a lot of injuries and or weakness in the runner. While we aren’t elite athletes, we can always learn. I highly recommend this for all runners to do because you can see visually how much energy is lost and the instability one has without the proper shoe. Most running shoe stores offer this. If not, you can record yourself on a treadmill and see how your form is when running on different shoes. So what about the Hyperion Tempo Shoe? Is that a good purchase for me? This shoe is a training shoe for elites but I can recommend it for those who want a super light training shoe and are faster runners in general. The Hyperion tempo and the entire Hyperion line are all made to wear without socks so keep that in mind when buying. The sizing is about 1.5 in difference for most. So I wear at 9.5 and I have a size 8. It fits like a glove and rather breathable.

Tips For Staying Healthy on a Plane for Runners

January 31, 2020

I used to get sick every time I flew. It didn’t matter what I did. I would always get sick during or after a trip. Since last summer, I started being intentional about my travel, especially with so much of it coming up. I began having ar routine of items I would check off my list for packing but also carrying on the plane. Then in the summer, the queen Naomi Campbell shared her Airport Routine with the world, and it changed my entire life. I watched it at least 10x and ordered everything or my versions of what she had and tried it out. After the first flight, I noticed I was a bit concerned because folks were looking at me crazy, and I was slow in doing the process that she showed. However, after I made it back from this flight in the summer, I noticed I wasn’t sick at all. I tried it again in August, and on the second flight, I didn’t get sick. And again.. And Again. Oh, honey! Since doing this, I have not gotten AT ALL for 6 months of traveling. Below I pulled together a few items that you have to have for staying healthy while traveling on a plane to marathons and a runner. Get everything on my “Travel Essentials” storefront, and thank me later! Tips For Staying Healthy on a Plane for Runners I keep all my supplies in a cute tote or bag and then pull it out of my backpack. Here are the items that you must have if you are a traveling runner like myself or it’s your first marathon away from the city. Gloves: I put on my gloves before anything else when I am in the plane. I have these in a bag and mostly carry about two pairs per trip. I clean them off with the hand sanitizer or wet wipes and dispose of them after a round trip. I often forget them, so I always try to have a backup, so that’s why it’s two pair. Wet-Wipes: So, I am partial to wet-wipes than Lysol because they can also be used on the body and come in the individual wraps. I use the individuals for my hands often and the larger ones to wipe off the seats and trays from everything. I follow and look like a budget & generic version of Naomi when traveling. I don’t care. Water bottle – Hydroflask: I break everything, but one bottle I haven’t is my trusty hydro flask. I carry it with me and refill it everywhere I go. I have two, a small 20 and my trusty 40 ounces. I add a santevia travel water filter in it to clean and purify water as needed. Masks: So right now, I have a few favorites, but so far, this mask is everything. It comes in cute colors and has filters that I replace inside. I like this option as I can easily wash and go on. These are my favorites and highly recommend grabbing at least two of them because someone took mine, or you might lose and forget one. I also have disposable ones incase I forget as a backup. Vitamins: Biofrizz, isn’t your standard vitamins c. Not sure what is in it, but this kicks out most colds. I take a serving 2-days before I leave, each day while I am traveling, and 2 days after I am back to ensure I kick out whatever germs. I take this with 2 ounces of water, so it’s my vitamin C shot. Electrolytes: Personally, my body like Pedialyte® for running as I don’t cramp, but I know it’s expensive, so since most of my friends are Nuun ambassadors, I like the Nuun vitamins or sports. These are great to travel with and much affordable too. I will grab a free coffee cup and add some water to it while I am waiting in the airport. It’s easy for me and I can re-use if I want to add in some hot water to make it warm and a tea. Blanket: I would recommend getting your blanket, but I use my race blanket and love the fleece from it. It’s light but warm and nothing like showing off that I am a marathoner. Just make sure it is thin and not too bulky where you can sit on it and also throwback in your bag or purse. Hand sanitizer (optional): I prefer the natural ones just because I am using this often and don’t want my hands to be too dry, and most contain a lot of chemicals. My favorites are by Dr. Bronners and Everyone, which I grab these at Wholefoods or Amazon. I use these also in my gym bag and pretty much anywhere too. I sometimes have this buried in my bag and use the wet-wipe individuals instead cause it’s easier. These are essentials that I have that keep me from being sick. Most of these items I learned from Naomi, and it’s work. I don’t drink any water on the plane, bring my food when possible, and pretty much keep to myself. I can’t hear much with my headphones on, which I only use Jaybirds Vistas. No crying babies will bother me!! Trust me grab all these items on amazon and you will thank me later!

How To Add Workouts on Your Garmin Watch

January 15, 2020

If you have a custom workout or are following a plan that requires various changes and instructions in a workout, you often have to write them down, remember them, or use an app that tells you what to do. One thing I love and use regularly is the workout section in the Garmin Connect. Often my running coach gives me a workout such as the following Warm up 1-1.5 miles Run: 800 meters at 11 min pace 400 meter at recovery pace Break for 30 seconds Do this (steps 2-4) 4 times Cool down for 1 mile or 15 minutes After doing this one time, I honestly have forgotten what I am doing. But that’s where the workout section of the Garmin connect is perfect. I can add this entire workout with the repeats, cool down and warm-up, etc. and to connect, and then it will sync to my Garmin. Once I am ready, I select the workout, and it will keep track and also tell me what to do so I don’t have to think about it. It’s my coach but virtual. In this latest video, I am teaching you how I do this quickly and what it looks like. Below are the step-by-step instructions for reference. Directions on App or Web for Adding a Workout to Garmin Sign into Garmin Connect from a personal computer Select Training in the expanded navigation bar on the left Select Workout Select a workout type… and choose the activity type Select Create a Workout Create and your workout based on your needs Select Save Workout From the Workouts page, the newly created workout will be listed. Click two diagonal arrows to sync the workout to your device. Note: A Send to Device pop up window will appear listing compatible devices the workout can be sent to. Select the device to send the workout to OR use the Garmin app to sync with your Garmin View this post on Instagram A post shared by Alexandria Williams (@alexandriawill) on Jan 7, 2020 at 12:00pm PST To Do the Workout on your Garmin or to review it Once you add the workout and sync it with your watch you want to do the following. From the watch face, select START. Select the activity (Running for this since we made a running workout). Hold Menu symbol (middle button) Select Training > My Workouts.‍ Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. Select Do Workout. Select START to start the timer. That’s it!

Bermuda Marathon Weekend Review

March 8, 2019

Bermuda is known for the’s Bermuda Triangle challenge where you run three different races and distances throughout three days. This is awesome and challenging because the competition is crazy hilly. What the race will challenge you in hills will reward you in views. Plan beforehand by just taking it easy and doing most sightseeing during the run instead of paying for a tour. Here is my review of the Bermuda Marathon Challenge.

Essential Running Gear for Beginners

January 7, 2019

Want to start running but know where to start? Maybe you have been running and don’t know what items you need to help you on your journey. No matter where you are on your journey, having the proper and essential running gear is vital to make sure you avoid injuries and keep moving.

Rock n Roll Marathon – San Antonio Review

December 31, 2018

In December, I attended my first Rock n Roll Marathon. For over 20 years, the Rock ‘n‘ Roll Marathon Series has made running fun by infusing each course with live bands, cheer teams and more. It’s definitely an experience and race that many people have talked about for years. They have a variety of races all around the world, Hall of Fame and loads of bling/medals.

Tips for Running At Night

November 12, 2018

Long gone are the days of sunlight until 7 or 8pm. There is nothing but darkness for most of the day, which for many can impact your outdoor activities. I hardly run on the treadmill, and a preference to run outdoors. You don’t have to avoid outdoor actives just because it’s dark. Here are a few tips for running at night and in the dark. Safety Tips for Running At Night or In the Dark Be Aware: The easiest way to be safe is to stay aware of your surroundings always. This includes not running with earbuds, making sure you can see clearly around you, and running with others during. Wear Bright Colors: I know black is always easy to grab and go, but it’s harder for people to see most of the time when driving. Wear light and bright colors like a neon yellow or orange, which can be seen from yards away. Invest in Reflective Gear: Reflective gear is a type of clothing apparel that reflects lights when shined upon them. Reflective gear is critical for running at night because folks can see you while moving!! I am embracing reflective gear a lot lately thanks to the Brooks Nightlife line. So The apparel is both stylish in the light, as is reflective in the dark.The attire helps drivers and cyclists distinguish your movements at a glance by providing 24-hour safety and 360-degree visibility. You can learn more about the brooks Nightlife Line and what I am wearing here. Utilize lights: The cheapest way to be seen is to light up. From headlights, blinking clips to slap on wristbands, utilizing lights will ensure you can see and also be seen everywhere. Here are a few extra safety running tips from the folks over at Brooks Running that I wanted to share as well.

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