Category Archives: Walking

Week #9 Recap 50K/50Mile Training

Posted on by by Lisa Pozzoni

….and My Story Runs On….

These next few weeks are going to be tough as I have stuff going on that could interfere with my training.  Here was my plan for this week:

Week Of Week Mon Tue Wed Thu Fri Sat Sun Miles
2-Nov 9 0 4 8 8 0 22 10 52

I had to alter my plan because Ragnar Trails Relay  was this weekend and I needed to try and get ahead of the training schedule earlier in the week.

Here is how it went:

Monday:  This is normally a rest day but I needed to get ahead of the schedule.  I ran on the road around my neighborhood. I did a 4.5 mile run first, had to run some errands, and then went back out an hour or so later to get another 5 miles in. These were some good tempo runs for me. I prefer trail all the way but road miles are easier to fit in some times and I can work a bit more on tempo.

Tuesday:  I have my regular trail run/hike scheduled with my friend Vicki. I get at least 2 miles of sand in which is not enough but will get there. We did 6.5 miles at South Mountain (saw a gorgeous coyote from afar).  Then I did 3 more miles at Running for Brews Tempe with my sister.

Wednesday:  I was not very motivated this morning to get out because it was colder than normal but I knew I had to get my run in.  As soon as I walked outside, I noticed there was no sun and a few big black clouds. It had rained the night before and I’ll admit to being a spoiled AZ runner because of the gorgeous weather we have. Not really crazy about running in any other conditions.  I started my run reluctantly and was immediately cheered up by a some beautiful rainbow sightings.  I love rainbows and they have a spiritual meaning to me and those pictures don’t do them justice.  Then it started drizzling….I though of cutting the run short and then figured I could stop by my parents house if it got any worst.  It didn’t so I ran with a light drizzle and got my 5 miles in.  When I got home I decided I wanted to hit the hot tub (never done this at 9am in the morning but it was a cool morning and it just sounded good).

Thursday:  I decided to be my rest day to prepare for Ragnar weekend (I knew I wouldn’t get much sleep either so wanted to be fully rested).  I still managed to get 21,421 steps in between some very light running at track and walking back and forth as we set up our camp at McDowell Mountain in preparation for the weekend.

Friday:  Our Ragnar Team, Dust Bunnies, started at 9:40 am.  I did my first 4 mile run and then did my 2nd run in the evening.  I love McDowell Mountain and enjoyed some gorgeous views on my first run.  My first night run was a bit of a bummer because the green loop was a fast, easy one but unfortunately both my headlamp and back up light were on low battery (lesson learned!).  I wanted to be careful so it slowed me down. I haven’t seen my results from the race yet and haven’t uploaded my Tom Tom data either.  I remember thinking trail running and night running was absolutely crazy and now it’s my favorite kind of running. Nothing like being in the middle of the desert at night time…it keeps you very present in the moment. I was happy that my next one would be at night as well.

Saturday:  As a matter of fact, one of my teammates got sick and I covered her 6.6 mile loop a few hours after finishing mine.  I was happy to do it even though I was on about 3 hours of sleep. I know I needed the miles anyway.  Two beautiful runs!  My Tom Tom battery died on the 2nd run but I was very lucky to watch the moon rise (along with the alignment of the planets and several shooting stars from the Taurid Meteor shower!) and I saw the sun rise on the 2nd run. Doesn’t get any better than that!

Sunday: Purely a rest day…literally was in bed all day…unfortunately once I finished with my Ragnar runs on Saturday, I decided to start drinking.  Between doing 4 runs totaling 22 miles in 20 hours on 3 hours of sleep, it caught up to me…needless to say, I’ll be making better decisions next time.  I planned it as a rest day but more rest than I was expecting.  Maybe my body needed it. Happy to say that I was not sore at all though!  I attribute this to my ChiRunning form as well as my conditioning.

My training for the week finished like this:

Week Of Week Mon Tue Wed Thu Fri Sat Sun Miles
2-Nov 9 9.5 9.5 5 0 9 13.2 0 46.2

I was 6 miles short but feel OK with it because I know I got a lot more steps walking around at Ragnar for 2.5 days.  I know the time on my feet is part of it so I’m OK not getting the exact mileage in.

AHA moments:

  • Felt good about my planning this week by getting more miles in ahead of time.
  • I love practicing my ChiWalking, especially my hill technique. Did quite a bit of this at Ragnar as several of the loops had some hills.  Ultimately goal on every run is to be as energy efficient as possible and that helps me strategize my runs.
  • Loving the variety of runs I’m getting from road miles, to miles with friends and events like Ragnar.  My running is mainly social and glad I have a big group of crazy friends who join me on my crazy adventures 😉
  • Just realized this was the most miles yet so far in my training by 6 miles and grateful that I have no pain or soreness at all!

Fundraising update:

Haven’t really done much with it this week.  Every little bit helps though!

Previous blogs posts in this series:

I’m leaving for Asheville, NC on Wednesday. So excited as I’ll be attending a Performance Workshop to learn to be more efficient (learning how to get faster and more efficient with less effort!). I’ll also get to see my ChiFamily…being the only Instructor in AZ, this is one of my favorite weekends we have every 2 years so I get a chance to see my peers, run together and share ideas.

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Week #5 Recap- 50K/50Mile Training

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I swear I mentioned this in one of my videos on my You Tube channel but I can’t seem to find it right now…one of the things I wish I had done while preparing for my first marathon was journaling my experience. This just came to me the other day…I’ve also been wanting to blog at least weekly so I decided to write a quick blog about my previous week training.

I’m following a training plan I created here.  I created one for the 50K on 12/5 and then will change to the 50 mile training plan after that race is over.

My plan called for 40 miles last week and I did 39.6. Close enough for me:

  • Monday is an off day. I just signed up for 2 months with Flip N Fit since they had an awesome deal.  I tried a Yin Yoga class at Naam Yoga.
  • Tuesday:  4 trail miles at South Mountain with my friend Vicki
  • Wednesday:  I was in Tucson doing 2 free clinics (Davis-Monthan Air Force and Performance Footwear).  My boyfriend and I were told to go to Sabino Canyon. It was our first time and I logged 4 trail miles there.  I love first time experiences and it was a beautiful location!
  • Thursday:  I did 3.1 miles at track and 3.6 at the Ragnar Adventure Run.
  • Friday is an off day
  • Saturday:  I spent Friday night on the west side for girl’s night and because I was attending Yoga For Runners and doing a free ChiRunning clinic at Eleutheria Wellness. I know a good 4.7 mile loop at Estrella Park (not crazy about looping but it works for safety reasons, especially if I’m alone).  Was very excited to have my friend Karyl, join me for the first lap. We met at the Breast Cancer 3-day and is a Las Bombas.  She started getting into running last year and has completed her first half marathon and doing Ragnar with us! I did 4.7 with her and then 9.3 alone.
  • Sunday:  I did 11 miles at Warpaint trail at South Mountain. Invited several friends and people were doing their own distance and their own speed.  Five of us did the 11 miles.  I believe this is my longest back to back run? I can’t remember what I did with my first 50K so maybe not…if I would’ve only journaled…I’ve done it walking for sure with the 3-Day..

I’m really making sure I focus on recovery and taking care of my body as I have a big fear of Plantar again or having my heel spur give me trouble…the Yoga for Runner’s class on Saturday was great timing.  After my back to back weekend, I spent some time in the hot tub, did a lot of stretching and leg drains (my favorite!) last night. As I’m writing this now, my legs are heavy but feel much better than I expected. I suspect it’s because of my recovery practice and my ChiRunning focuses during my runs.

Next week will be a bit of a challenge as I’ll be in Tucson Fri/Sat for another clinic and workshop.  If I can’t get my daily mileage in, my goal is to shoot for the weekly mileage.

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

To Plan or Not To Plan? That is the Question!

Posted on by by Lisa Pozzoni

….and My Story Runs On….

Should you set a goal before a race or not?  Many runners do…..I always tell new runners not to worry about what everyone else is doing and do your own thing.  Running is social for me so I don’t tend to set many concrete goals before I do a race.  Read my blog and/or watch my video to find out about my last race;)

 

This past Saturday night, I completed my longest run in a long time…since dealing with my plantar fascitiis.  It was the 25K Javelina Jangover with Aravaipa Running (15ish miles).  A night trail run that started at 8pm.  I used think people were crazy to do night trail runs but now they are my favorite type of run.

Last year I did this same race with a few friends and we had a blast. It was their first longest race, and at night.  We had not any goals and completed it in 3:57.

This year most of my friends weren’t doing it and since I love this trail, I decided to go for it (I have been training for it).

As I said, I rarely go into a run with a solid plan but this time was different:

Needless to say, I was craving a nice long run where I could really focus on my form… and more importantly energy efficiency.   Here was my plan:

  • Beat last year’s time with a goal of 3:27
  • Not wear my Garmin so I could run strictly by body sensing rather than having the time/mileage rule my mind. I wrote another blog about this before.
  • I actually looked at the map. I new the first half of the race was hillier and that my 2nd half would be easier (was hoping for negative splits-when the 2nd half of your race is faster than the first half)
  • Be as energy efficient as possible by using the ChiRunning form focuses as much as possible. I also wanted to focus on applying the rule of matching my running to the environment.

I’m happy to report that my plan went very well:

  • I ended up with a 3:16:28 time (ended 7th in my Age Group out of 27 other women).  I averaged a 13:02 pace for 13 miles which I was happily surprised with.
  • I looked at my Garmin a few times to gauge the Aid station but happy that it did not “rule” my run.
  •  I was alone most of the run, didn’t listen to any music and was happy to run into a friend after the aid station and we chit chatted for a bit which helped the My favorite part was working on all my form focuses! Time went by so fast. You have to be very present when night trail running already but when you focus on form, it gives you something to work with as well.  My abs were pretty sore at the end which means I focused well on my posture the entire time and allowing gravity to pull me forward.  I focused on letting the trail pick up my feet and did a lot of work with my upper body. I focused on not rotating my upper body. I strategically ChiWalked up every hill which is very efficient and used short strides and my upper body to do more of the work. I focused a lot on breathing, especially nose breathing.  I never focused this much on breathing during a race and I have to say, this paid off. I felt great the entire time and I believe it was the breathing that had the biggest impact.  (I also give credit to Dr. Al Lundeen, my chiropractor, from Fast Forward Chiropractic who I’ve been working with for several months. We are working on some of my posture issues that effect breathing).
  • My other favorite running meditation is to focus on all my senses and be present within each of them.  Try it next time.  Focus on what you hear for a bit, what you see, smell, feel and taste.

I’ve ran quite a few training runs and races but I have to say, that had to be one of my best runs ever if I were to measure it specifically on energy efficiency. I felt great during the run and after the run.

AHA Moment:  It’s up to you if you want to have a plan or not.  But if you do have a plan, don’t get too attached to it.  Sometimes things happen that are out of our control…I’ve seen this happen where people make plans for an event and they couldn’t keep the plan and then they are beating themselves about it for days. It’s not worth it.  Make a plan and see how it goes.  If it doesn’t go as planned, figure out why and use it as a learning lesson next time. No need to beat yourself up about it!

Have you ever planned for a race?  How did it go?

 

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Win money while losing weight?! (or maintaining)

Posted on by by Lisa Pozzoni

….and My Story Runs On….

It’s been awhile since I’ve promoted Krowdfit…mainly because I wasn’t really crazy about the Body Media device they used AND because you had to download your info every night rather than it being blue tooth and giving immediate feedback…

WELL THAT HAS ALL CHANGED and it couldn’t be easier now to be a member.  As I’ve stated before, there are no gimmicks to this.  I won $5000 last year (read that blog post or watch my 1 min video keeping in mind this was with the old Body Media device) and half the people on my team have won anywhere from $75-$250 for sleeping, taking steps and logging their food.

Basically it’s a membership site and if you are already doing these things with a Fitbit or Jawbone (or want to), you might as well pay the membership fee since it could win you money.  You will get sweepstakes entries for doing specific things. Instead of me sharing these details, click here to find out more…trust me, it’s worth at least checking it out.

As a fitness trainer, I’ve been approached by so many people with these multi level marketing companies that have products that are supposed to help you lose weight: from Isagenix to some type of chocolate that’s supposed to help you lose weight. I have no issue with the “pyramid” system SO LONG  as the product does what it says it does. THIS IS THE ONLY product that I’ve found to be true.  There is no magic potion or chocolate to help you lose weight: it boils down to eating less, and sleeping and moving more…..and Krowdfit encourages this behavior via the devices they use.

I just got my Jawbone UP24 and LOVE IT!  I can’t believe how much feedback it gives me immediately.

If you already own a Fitbit or Jawbone, it’s only $12.99 a month! (I’d give up 3 Starbucks coffees for the money and the extra calories!)  That’s totally worth trying to meet all my daily food and fitness goals…with some of them, the more you do, the more entries you get!

If you don’t have one of these devices, you can purchase one and pay it as part of your monthly membership.

Yes, I am a KREW member and I’m not trying to hide that this is a wee bit of passive income for me but that’s not why I’m doing it…I TRULY BELIEVE IN THESE DEVICES AND THIS IDEA OF BEING MOTIVATED TO WIN MONEY.  I don’t gamble because I work too hard for my money but knowing there is a way that I can do healthy things daily to lose weight (or maintain and keep me on track) and possibly win money for it…SIGN ME UP!  I do have a secret facebook page for my Krew members and they do get fitness/health advice from me as well. (By the way,  If you think you can get 6 people to join you, you should sign up as a KREW member (once you get 6 people, your $22.99 membership is free))

If you decide to join my team, please make sure to click here to sign up and be on my team.  Make sure to also send me an email at Lisa@therunninguniversity.com so I can be sure you are on my team!

I can also sync my Jawbone phone app with Fitness Pal (where I track my food) and there are several other apps you can sync with so you don’t have to do double duty!)

Here are just a few images from my Jawbone from yesterday and today:

stepsshot

I was so tempted to go walk outside last night to get to my 10,000 steps in but didn’t ;( but that’s how motivating this can be!

sleepshot

Love all this date I get from my sleep patterns!

 

Here are the emails that I saved when I won and some of my team members:

Lisa wins for completing vigorous activity!

Lisa wins for completing vigorous activity!

Amy wins for sleeping 8 hours!

Amy wins for sleeping 8 hours!

Anita wins for sleeping 8 hours!

Anita wins for sleeping 8 hours!

 

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Take a Gratitude Walk

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I like to have themes for my facebook posts and try to stay consistent.  Usually on Wednesdays I’ll post about WORKOUT or WALK WEDNESDAY. Since tomorrow is Thanksgiving, I thought I’d share some ideas on just taking 15-20 minutes out of your day today or tomorrow to take a Gratitude Walk.  Here are some ideas:

  • Walk alone if possible and find a peaceful location.
  • Go on a walk and contemplate a question about gratitude like:  Who do I appreciate? or What is different today than it was a year ago that I’m thankful for? (source: 17 gratitude-prompting questions for your Gratitude Journal).  You can just think of these or stop and write in a journal.
  • While you are walking, make sure to be present and pay attention Nature around you.  Pay attention to all your senses. What are you seeing? What are you smelling? hearing? feeling? Be grateful for all Mother Nature has to offer us.
  • Breathe and pause and be grateful for the air you are breathing that is also making your life possible.
  • Use affirmations:  I thank you for____________ or find some quotes and repeat these like a mantra on your walk.

There is so much research on being grateful.  Take some time out of your day daily to express gratitude!

Happy Thanksgiving!

P.S. One of the reasons I love ChiWalking is because it offers a variety of walks for you to take. This is from the ChiWalking book.ChiWalking Matrix

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)