Move More Fitness

This has been an amazing year so far!  Last month I received an email letting me know I was accepted as an ambassador for Move More Fitness ! This is such an amazing community and I can feel the love already! It is so important to surround yourself with amazing people that share your journey with! This is such an honor and I cannot wait to meet new friends and inspirations through this program.  For those of you who do not know what Move More Fitness is here is their mission statement.

"Move More Fitness is a community of MOVERS encouraging others to find their "fit". Whether you are an athlete or a weekend warrior, our team of experts and enthusiasts want to help you achieve your goals with education, motivation & inspiration!" -MMF

Move More fitness has a great group of people who work together, driving each other to success. It is such an amazing feeling knowing you have the support of all the members of this fitness family.

Another cool aspect of Move More Fitness is the regular challenges! Right now they have a healthy lifestyle challenge which I am really excited to be a part of!  This challenge is called March Madness. This challenge inspires people to share the healthy happy aspects of their daily routines!   I encourage everyone to follow @movemorefitness!  You can keep us all on the loop by sharing your photos on instagram #marchmadness #movemoremonday and #movemorefitness!

"Let’s lead by example and remind others that this is a journey, not a destination!" -MMF

 Keep up to date with their challenges and whats going on in #MoveMoreFitness world on social media or their website!

What Are You Running From?

Running to Me

 

 My mother has taken up yoga. This past week she had gone to an instructor training open house as she is thinking of teaching yoga.  While in this open house there was a group discussion,  she was asked what kind of activities she has been doing.  She stated that she was a runner.  The first thing they asked her was "What are you running from?" She was taken back and said "I am not running from anything I run because it reminds me I am alive."  I got the call as soon as she left that experience and she asked me the same question....

Since I have began running regularly this is a question I am regularly asked, but never in this context. It really made me think.... Why do I run?

This goes back to why I started.  For those of you who have been following my blog you know the base of it all.  Last November I lost my Grandmother who was one of my best friends, following that I had a horrific incident that resulted in me losing part of my finger.  This was a painful experience both mentally and physically.  Yes it hurt, the nerve pain was a pain I would not wish upon anyone. I was also struggling with the mental anguish and the anxiety that comes when your physical image is altered. My mom stayed with me for a week after this happened and following that she lost her mother.  Needless to say it wasn't an easy time for anyone. After the funerals once everything was settled and my wounds were physically healed. I dropped into a form of depression that I had never experienced before.  I went to work, ate and slept until one day my mother and I made a change.  My mother, a runner, got me to join her in her daily workout. I was VERY hesitant. I still don't know how she did it but I ran with her. During that run not only did I lose that gut wrenching feeling associated with the horrible past months, this may have been masked by the god awful cramp I had in my side and the fact that breathing was something I actually had to put effort into but I could feel my heartbeat.

I was alive!

I was not running from anything, I was running because somehow completely exhausting myself made me feel alive and more true to myself then I have ever felt.  It also taught me that I am stronger then you think.  I didn't think I could get off the couch to move let alone run for 30 minutes but I did it! I could do it! That is where it all started, I chose the name of my blog "Running mt Own Life" because of this.  Running brought me back to life!

When things get tough it is so easy to quit. Running has shown me that when you don't give up it's worth it! Believing in yourself is one of the most powerful things you can do.  You are capable so much more then you could even imagine!

So next time someone asks me What am I running from I will tell them I am not running from anything.. I am running to me!

I would love to hear about other peoples journey's. Why do you run?

2016 Spring Summer Race Schedule

My 2016 Spring/Summer Race Schedule

 Here is what I will be running this year as of now! I know I am so excited to finally have this down on paper and organized.  I cannot wait to run every single one of these races!

Legacy Race Calgary, March 12th, 10k
This race is the target race for the 10k running clinic I am coaching at the running room! I am so excited to run this with my team :)

Calgary Police Half Marathon, April 24th, Half Marathon
This is the first year I am running this one.  I am going to use this as a training run and to take some edge off the longer distance in the upcoming weeks.

YMCA Strong Kids Race, April 30th, 10k
This will be my very last race before my Marathon.  I love the cause this one supports!

BMO Vancouver Marathon, May 1st, MY FIRST MARATHON
This will be my very first Marathon.  This race is more focused on finishing with a smile however I do have an ideal goal of finishing under 3:45. 

Sport Chek Mothers Day Run, May 8th, 5k
This was my first official 5k race last year and I had such a blast.  Its also a great way to celebrate Mothers Day!

Run For Women, May 16th, 10k
This is the first year I will be running this race.  I really like the route so I am going to give this one a shot.

Scotiabank Calgary Marathon, May 29th, MY TARGET MARATHON
This is the Marathon I have been training so hard for and is my official target race.  I am hoping to qualify for Boston at this race with a PR of 3:30.  Last year I did the Jugo Juice 10k with my mom and dad and it was a blast! I am really excited for this one... and a little scared.

Color Me Rad, June, 5k Fun Run
This one is still up in the air for me. I had fun with my friends at this one so as long as I get a team in I will for sure do it again.

Stampede Road Race, July 10th, 10k (This is where I got my 10k PR of 46:16 last year!)
I love this race! This was where I got my 10k PR last year and hoping to get a new 10k PR under 45 minutes at this one!

Race for Pace, August, 10k
This was a really fun race last year that I did with my friend. Its super hero themed and was overall a really great time.

There you have it, that is what I am planning so far for this spring and summer.

If you will be at any of these races let me know because I would love to meet you!

Fighting the I CAN'TS

I CAN I CAN I CAN

Sometimes life happens and you get so busy you can't keep up. That has been my last two weeks!

I have been so busy with work, company and training. The cherry on top of my busy life is my constant struggle with  the "I Cants" these past couple weeks... I am blaming it on mental exhaustion.  I assume all of you have had this issue but I am going to explain my particular struggle.

Usually when running as long as I get out the door I enjoy my runs.... Not lately. I get out the door and unless I am running with my group I struggle for at least the first 6 km which is a descent distance.  My head seems to have a little bit of a fog questioning my ability to go the distance.  Questioning if I really can do a full marathon by May 1st. 

I have still kept up on my training schedule:

Monday: Pace Run
Tuesday: Strength Training
Wednesday: Hills
Friday: Technique
Sunday: Long Run



I have struggled was believing in myself.  I know many people struggle with this so I am hoping my solution will help you.

On Sunday as all Sundays, I got up and had my smoothie before meeting my running clinic for their longest run to date 10k!  So proud of them!

From there I went home, changed and then took off to part two of my run that is my personal training run and longest run of the week, 11 miles. I packed a gel for energy, had some water and away I went. 

The first 6km as per usual were agonizing, I had every excuse in my head on why I should quit and how I am not good enough to pull off my goals.  Then it hit me! My legs felt great, my breath was steady, I was doing great! An older lady passed me walking so carefully with her cane and smiled and it perked me up even more.  That was it! I am so lucky to be able to run and should enjoy it for that reason alone! I focused the next 4 km's on smiling at every single person that passed by me, I touched the trees, I took a good look at my surrounding and realized I am doing great for me!  As km 10 hit I went to reach for my gel and well it was gone... I must have forgot it.  Those "I cants" tried to sneak in again but I pushed them out with a smile! I spend the remainder of my run smiling at everyone and taking in the beauty of what is running!

Sometimes I get so caught up in the time that I forget the beauty that surrounds running.  The moral of the story is YOU CAN.  I promise you can and those I cants are mental bully's IGNORE THEM and SMILE.

I hope this helps anyone who is going through an I CANT situation.

Dig Deep and Smile, You Can Do it!

I Can't Feel My Legs When I'm With You

Strength and Running Form Workouts!

As I have a lot of important running goals this year with the help of my amazing boyfriend I now have a trainer! We have organized my training into three sections this first one is focusing on form and building a solid foundation.  She has made me two workouts, one for Tuesday and one for Fridays(sometimes Saturday).  They have been super beneficial to me! I can feel myself getting stronger especially when I am picking up speed.  Here they are in case anyone else wants to give them a try! Keep in mind I did strength tests so that they fit exactly what I need so they may not help you as much as they have me.

Warm Up:

5 - 10 Minutes on the Bike of Eliptical (Thermal Activity)

Roll Out Glutes, TFL and Quads

Resistance Stretches:

Kneeling Hip Flexors: 4 Strength, 4 Stretch

Dynamic Stretches:

Leg Swings at Wall (Back and Forth): 10 each side

Lunge and Reach: 5 each side

Hamstring Sweeps: 5 each side

Quad Walk: 5 each side

Glute Pull: 5 each side

Y-W's against wall: 10 

Total Body Workout:

Bracing Sequence with Bandt: 2 x 10

DB Step Up (20 lbs): 3 x10 each side

FB Hamstring Curl (On Ball): 3 x 15

Inclined Push Up: 3 x 15

Modified Pull Up: 3 x 15

Low Lateral Band Walk 3 x 15 each way

Banded Squats: 3 x 15

Pelvic Tilt with Transverse Scoop and Hold: 3 x 10

Floor Rotation (Both arms and legs up): 3 x 10 each side

Single Leg Reverse Curl: 3 x 10 each Side

Running Form Workout:

March (Strong core, cheek to cheek, 90 degree arms): 2 x 20m
Chicken Walk (Strong Core, Flat foot): 2 x 20m
Butt Kicking Run: (Strong Core, kick butt): 2 x 20m

Banded (By ankles) Side lying leg raises: 3 x 10 each side
Banded (By ankles) Side lying leg raises with extension: 3 x 10 each side

Side lying external rotation (90 degree knees): 3 x 10 each side

Sometimes I make my running team do these with me :)

Wall Drives: 3 x 10 each side
Wall Mobility (lying on your side hips and back against wall, move heal up the wall, open hips and move heal back down wall): 3 x 10 each side

Prone T taps: 3 x 15
FB T Scoops: 3 x 15

Front Bridge: 3 x 45
Side Bridge: : 3 x 45
Glute Bridge: : 3 x 45

Cool Down:

5 minutes on bike

Roll Out!

Give it a shot and let me know what you think! If you need any clarification on the excercises do not hesitate to message me!

Week 4: They are beating me.... And Singing Too!

WOW Do My Legs Ever Hurt!

When I was training for my half marathon, don't get me wrong I did get sore occasionally but today is the landmark for officially the most sore I have ever been.  Here is what led up to my terribly sore day!

Monday as per usual I ran with my running group at the Running Room doing a 3 mile pace run.  This one was a quick one but was really nice! The two ladies that ran with me on Monday did so amazing! As a running coach you get to see real progress in people, although one of the girls was a fellow trainer the other one has been with me through both my 5 and 10k clinic and astounds me how much progress she has made! She is even thinking of doing the half marathon when I do the full one  in Calgary! 6 months ago 1 km scared her! What a champ!

Tuesday was the first time I have been able to do my full weight workout without wanting to cry! Well maybe not cry but contemplate giving up. This was a huge step up for me! I am pretty excited about that because I have never been one to life weights.  This one the day I learned to truly appreciate my roller. I use it occasionally but its never been a must for me.  I think now that I know how to use it and feel the benefits of daily rolling its now part of my routine.

On Wednesday we do hills! I was having a bit of a tough day.  I think everyone has days like that but I was contemplating life and having a bit of trouble in relationship land. Again I am going to gush about my Running Team. One of the girls ran all the hills with me (which is a huge step for her) while listening to me rant about all the over dramatic thoughts that were currently going through my head. Now a little history on this girl, she started running with me about 6 months ago and couldn't make it through a minute without wanting to walk.  I would run behind her and motivate her to keep moving as I know how hard it is when you first start running.  Now she is running 4-400m hills at a strong pace, with good form while giving me advice on life! Amazing right! This was one of her strongest hill runs so I think this may be a new tradition, I will implement Whiny Wednesdays and we can all rant as we do our hills, not only does it make the hills go by faster but it helps you work through whatever ales you! After that run I felt so much better and her insight really helped me through the next couple days.  It's so incredible how close you get to the people that you run with.  We are a little running family and I couldn't imagine my life without these amazing ladies!

Thursday I did a 2 mile recovery run.  This was a fun run and is the first time I have ran with music since before Christmas! I forgot how much I loved singing away as I ran.  I really felt great after this one! I also spent some time cleaning my house and realized I have quite the assortment of running fuel!  These are as much part of my routine as running itself! Does anyone have any input on the Alkaline water and powder? I enjoy them but I don't know if there are really any benefits besides the obvious ones of protein and greens?

Friday marked a tough day for my family.  Our little cat that we have had since I was 15 was very sick and we had to put him down. Our family is very tight knit so everyone who lives in Calgary (Mom, Dad, Sister and Boyfriend) all stood together as we said goodbye to our family pet.  It was incredibly hard but I really glad we have each other.  Izzy (The cat) had been suffering from hyperthyroidism and my sister had been struggling to keep him healthy and on track.  His little body just finally could not take it anymore.   I came home that day and cuddled my cat extra tight.

Saturday I did my running form workout. This workout focuses on core strength, muscle training, opening my hips, and weirdly enough marching.

 After my workout I went and put together a care package for my sister as she was heart broken about the loss of our pet.  I was sad as well but as a big sister, you have to make sure your little sisters get through the tough times.  In my family we are true believers that laughter is the best medicine so I based this care package on making her laugh.  It consisted of two lollipops, chocolate, gummy bears, a bottle of "Screw It" wine, a unicorn pen, cheeseburger and fries lip chap, a candle, a Stress Paul (a stress ball in the shape of a man named Paul) and a little sentimental touch of "Forget Me Not" flower growing kit.  If nothing else it brought a smile to her face.  

 

Sunday marked my longest run to date. I was scheduled for 11 miles as per my training schedule however I do coach runners every Sunday morning through their own long run.  This time they were scheduled for 8 km (we did 7.86 km total). They did amazing! This clinic I have two new joiners! One is this ambitious guy who amazes me every run! He puts so much heart into his run and isn't scared to push himself if its going to get results.  For example on Wednesday we ran 4 hills... he did 5. The other joining is a beautiful bride to be! She is getting married in July and really loves to run so we are here for motivation.  Her positive attitude really improves the runs for the whole group.  Yesterday during our long run she was the bright light that kept most of the group going.  Running long runs is truly a mental exercise and I think everyone in the group is so glad she was there!  As we finished our long run we even got a sprint it!  This was one of the awesome runs that my app didn't start so I didnt get to map out my whole run only the last 3.13 miles.

From there I stretched and heading off to the reservoir to do my Marathon Training Run.  It works out perfect because this loop is just under 11 miles so i don't have to do the same spot over and over (I hate that).  To top it off my parents joined me in this run! My mom road her bike and my dad ran! 

There were some really icy patches where i lost my footing a couple times which added to my soreness.  This run also is jam packed with some pretty intense hills.... I felt great during the whole run! 

Believe by Mumford and Sons is my running song. I don't know what it is about this song but it starts each race for me and really drives me to move forward.  As we got to the last mile Mom road next to me and my song came on, of course I had to start singing and mom joined in! As another running passed us heading in the other direction my dad made a comment about us kicking his butt.  The man responded "Not only that, they are singing too." We got a good laugh about that.  I came home, stretched again, rolled, iced, showered, iced and ended my night with a nice hot bath.  Can you tell my legs were a tad sore?  This is the first time EVER my legs have been sore immediately after a run.  Anyone have any tips there? I have heard about ice baths but I really don't know if I can do that.  I love baths and don't want that to ruin it for me.  

 I saw this quote on one of my fellow bloggers accounts and found it motivational! It read"Just stick with it... What seems hard now will one day be your warm up." Hope this adds a little motivation to your week!  I am excited for what this week has to bring! Tonight I will be doing a 6 km run with my group! Wish me luck and I hope you all have a glorious week!

Week 2 and 3!

 

From Snow to Shine!

So I am bulking week two and three together as its been a very busy couple weeks for me! Not only did I go to LA for the week but I had a jam packed training schedule!

Week 2 started as per usual with my Monday night run with the groups and my push up challenge.  I am now doing over 30 push ups a day and feeling stronger then ever!

 Tuesday was focused on weights and strength building which I struggle with! I cannot believe how wrong I was doing most exercises and how weak parts of my body is from it! Who knew you could mess up a squat! I highly recommend that when training you do get a trainer or attend classes where the instructor can assist you in making sure you are using proper form.  It makes a HUGE difference!
 

Wednesday we focused on Hills! I did 5 400m hills and could really feel my legs but not in the pain sense.  It really felt like I was working my body which is a feeling I have slowly learned to love. I never thought I would look forward to completely exhausting myself but I really do!

Friday I worked on my running form and stretched! I even got some sun salutations in and worked on loosening my terribly tight hips.  I cannot beleive how much the roller helps even though it is the lease enjoyable thing I think I have done as of yet in regards to running.

Sunday I ran with the running room club in West Hills doing our long run.  Another really great run! Everyday they amaze me with their progress and positive attitudes through the long runs! Truly amazing how far they have come!

Monday morning I was off to LA! I rushed to the airport and away I went.

Landing in LA was beautiful! The palm trees and shining sun were such a great sight to see when coming from snowy Calgary! By the time I landed and got organized in the house we rented I didn't have much time for running but mapped out some routes for later in the week! I did get a chance to see some of my favorite colleagues as well!

Tuesday marked my first day of Training and then was off to organize for the upcoming week and finished my day attending the Lakers game! I have never been to a NBA game so this was very exciting! I highly recommend attending one if you are ever in LA! The crowds went on for what seemed forever! Not to brag but we were in seat 14 of the first level to boot!

Wednesday I spent the day working with Doctors and organizing the rest of the week! We had a great group dinner and I welcomed my other 20 colleagues to LA!

Thursday I FINALLY got a run in! It was MUCH needed! When you are as OCD as me you tend to overdue the planning portion of the events, I made specific itineraries for all 26 of our internal attendees.  I needed the run to clear my head and let out a little OCD.  The run was beautiful! I was in west Hollywood so I just ran through the streets looking at amazing houses and cars! There is so much money in LA its crazy! The only downfall is that it was really hilly and uneven.  You would think with all the money in the city their walkways would be in better shape.  All in all it was a really great run even having to watch my step as I went.

Friday and Saturday both were consumed by work follow customer appreciation dinners.  I got little stretches in before bed with my push ups and crunches. 

 I also got some time to check out the Walk of Fame!

Sunday I headed home, back to reality getting in a baby run when i got home and rolling out my poor legs. Wearing heals for a week can be a workout all on its own!

So there you have it! My past two weeks! Now that I am back to reality I'm looking forward to getting back to my training schedule! When you travel how do you get your workouts in? All tips and tricks are appreciated!

Hope you all had a great week!