Other Things We Like To Do

So, those of you who are reading this might wonder what we like to do besides running. I know I don't have a set schedule, but there are definitely activities that I like to do to supplement my running or just because I think they are really fun. As you might have seen in our biography post, I am definitely more of a strength girl than a cardio girl. So, here are the things we like to do other than running.


Nikki:

1. P90X

Ah, the program that started my love of strength training. Probably never would have picked up a weight if it wasn't for Mr. Tony Horton.

I started P90X in October 2011, and by the time my first round was over I leaned out 10 pounds. Tony and the gang are motivating, challenging, and I definitely changed my opinion of lifting weights as a result of this program. Not to mention, Tony is pretty easy on the eyes.....


2. Yoga

When I started losing weight, I went on Youtube pretty regularly for workout ideas (who knew Youtube was such a great fitness tool?) and yoga was definitely in my normal rotation for a long time. I don't practice as often as I used to, but nothing is more relaxing and makes me feel more at peace than that yoga mat.


3. CrossFit

My newest obsession. While I am definitely not where the awesome lady is that I have pictured here, I love CrossFit because you can scale it to your level and needs. Recently, I caught last year's CrossFit games on ESPN and I was blown away by what those women could do. CrossFit has definitely changed my training and I love every second of it. 

Kelsey:
I actually just like to run...



Or occasionally play a sport. Kickball, Lacrosse, Tennis.





Or even more rarely fail at yoga.


See you on the pavement,
Nikki and Kelsey

Another One Bites the Dust

We've all been there, you doubled your mileage, you pushed yourself this weekend to achieve a PR, you tripped over a tree root. Injuries happen. Nikki and I have recently doubled our weekly average mileage, and here we are at week three and feeling the pain. So I have taken it upon myself to do a little bit of research for us and our readers (Anyone there? Bueller? Bueller?) about some ways to help take care of your running injuries.

1. Prevent, Prevent, Prevent
I myself am the worlds worst stretcher and warm up walker. I like to get out of bed and immediately hit the pavement running; definitely not doing myself any favors. So the best thing you can do for your running is to warm up with some walking and do some serious stretching pre and post workout. Here are a couple running yoga routine that I am trying to incorporate.

3 Pose descriptions and a link to a video for the poses
Source: Runner's World
http://www.runnersworld.com/stretching/3-pre-run-yoga-poses-video

5 min yoga video
Source:Tara Stiles at The Huffington Post
http://www.huffingtonpost.com/tara-stiles/run-yoga-run-video_b_158433.html

2. Ice Massage
Okay, so you didn't stretch, or pulled a muscle running from the neighbors dog. I was recently introduced by my sister to the ice massage. Basically fill a Dixie cup with water and freeze. When you need to ice a sore muscle peel off the top layer of the cup. Then hold the bottom with your hand and use it to ice your sore muscle while applying pressure for a massage. As the ice melts keep pealing more of the cup away. I had a pretty bad shin splint the other day and I used this method working from my ankle to my knee in vertical strokes, then started again from ankle to knee using small circles.


3. Take A BreakListen to your body, if you are really hurting then do not go running. Try a long walk instead or even better take a day or three off. I know Sometime you get antsy to run, by my third day off I am always feeling particularly sluggish. But more often then not when I pick back up with my running, i find myself running faster and for longer distances. Your body needs recovery time.

4. RICE
The best thing to do combine numbers 2 and 3 for the RICE treatment; or Rest, Ice, Compression, Elevation.  Basically take a day off, ice your sore muscles for approximately ten minutes, use elastic bandages to firmly wrap the area, and elevate. I wish I would have done this more in High School. I played the ankle injuring sports of Field Hockey, Lacrosse, and Tennis and never took care of my then minor ankle problems. Result= Cortisone shots in my ankle to try to repair the damage. So RICE now; because cortisone shots are not fun and neither is the more intense ankle pain.

5. What do you do?
Nikki and I are still relatively novice runners. We rely on other runners to give us tips; just as we hope other runners learn a few things from us. So please comment and share how you prevent or treat injuries.

See you on the pavement,

Nikki and Kelsey

What's Up, Wednesday Week 2: Ish just got real

 It's Week 2, and you know what that means....it's check-in time.

Nikki: So, here we are at Week 2. I am not entirely all that surprised, it went just as fast as Week 1, but this week was a little more unique. This week was a test. As far as running went, I've been keeping up with it, doing mostly intervals, endurance, jogging, and sprints. What made this week so real to me was how jello like my lower body feels. I've had to resort to solely walking during several sessions because my knee is definitely not taking the "we've gone over 40 miles in 2 weeks" news all that well. I even took one day off because the pain from my knee was just so awful (these are my confessions....) My Tiger Tail and I have become very good friends and ice packs that were buried in the depths of my freezer are making their debut.



Kelsey: Had a great running week. I've been splitting my miles, doing two in the morning and one in the evening when I get home from work. That's been working really well.

Hope you're all having a great week so far. We'll be back later this week to talk about things we like to do other than running! 

See you on the pavement,

Nikki and Kelsey 

Early Bird Gets the Worm or Night Owl?

Hello fellow runners, lately I have been changing up my running routine; see Nikki and I used to be pretty solid evening or late afternoon runners. We tried to be morning runners here and there, but hey we love to sleep. With summer just around the corner, meaning many more evening plans, I have started to switch things up; I have been doing about 2miles every morning before work and another mile with my golden retriever when I get home from work. This has been working out well for me so far; but it's still really rough to roll out of bed. So how about you, are you chasing the sunrise or the sunset?


Chasing the Sunrise:

Pros

• Get the workout done before work (Can't use an excuse about work tiring you out)
• May be the only time available in your schedule (Can make last minute after work plans)
• For some people, it “wakes you up”; feel good the rest of the day

Cons

• May have to get up earlier than you really want to. (Ugh)
• May feel sore/tired the rest of the day
• May not be able to fuel well before your workout; and therefore not workout as hard.

Chasing the Sunset
Pros

• Work out when you want, and don’t have to miss any sleep time
• You can be fully fed/fueled and have the energy you need to do a full/difficult workout.
• Your body is already active and limber from the day

Cons

• Your work or family schedule may not accommodate this. 
• Too tired after a rough day or work/school
• If you have to run outside in the dark, this presents challenges. 
  
  So when is your favorite time to run and why?
  See you on the pavement,
  Nikki and Kelsey

Review: The headband I can't live without

Hey, folks! Long time no blog. This morning, I've decided to do a little review (more reviews will be coming your way) on a product that's been a standard in my running attire. For the last several years, I've either had side bangs or straight bangs, and they always get in my face during workouts. I would try many different types of headbands, but they would always slip or grip my head in a funny way. That was until I was turned on to BIC bands. You can actually see us wearing our BIC bands in our race photo on our biography post! Here's what I love about these headbands:




They really are "no slip": I cannot tell you how many headbands I've had to reposition during a workout, and then I would just give up and let my bangs lay in front of my face. Not the case with these. These stay on. 5k, P90X (especially Plyo....this baby doesn't go flying) weights sessions, pull-ups, push-ups....it doesn't move! In addition, I don't leave my workout with a headache because these bands are too tight. They are just perfection.

source


The style can't be beat: I don't know about you, but when I look good, I feel good. My workouts are usually better when I feel that I look adorable (you're so vain, you probably think this song is about you...) and BIC bands come in all sorts of different styles. Pretty much anything you can think of: solid, sparkly, polka dots, sports teams, motivational running distances, thick, thin....it's there!


It's for a good cause: BIC stands for=BECAUSE I CAN. Talk about motivational! These headbands got their start as a way for the creator to fundraise for a good cause so she could raise money for  her first half-marathon. When it started to grow, BIC was born, and now they donate to different charities each month. I love anything where I can help out. We recently purchased the Boston Strong headband they created and we love them.

source


They aren't that expensive: I've spent a pretty penny on some failure headbands that said they were "no slip." The BIC band is about $12.00-15.00 and for the variety they offer, I think that's a pretty decent deal, not to mention the amazing quality.



I cannot say enough great things about this company and the product. It's very empowering to know you helped out a great cause and you can run, jump, dance, and sweat without having to worry about your headband. Check back later for a post from Kelsey on morning running vs. evening running! Make sure to also check back on Wednesday for our weekly check-in post and later this week for a post on other workouts we like to do!


See you on the pavement,

Nikki and Kelsey


(This review is the totally honest and unbiased opinion of the blog creator)

Lean on Me

Today let's talk about running buddies. Like most runners I enjoy a good solo run, just me and the pavement, but sometimes it's nice to have a running buddy. Here are the types of running buddies you should have and why.

The Faster Friend- First you're friends, so you will have plenty to talk about to keep your mind off a hard run. Second and most importantly because they are faster they will motivate you to run faster too; one because you don't want to be a bad running buddy and slow them down and secondly because you secretly want to prove to them and yourself you're just as good. I ran with a faster friend tonight and I wanted to take a walk break 1.5 miles in but pushed myself to run until the 2 mile mark then take a short break. I cut 5min off my time today; proving that I can do it, and I should push myself harder on normal runs. Also, don't confuse the faster friend, with the friend that leaves you in the dust, that friend does not make a good running buddy because you just get upset that you are so far behind.

The Linked In Friend- This friend is linked in both online and on foot. They know the low down on every running app and have tried the upgrades. They can recommend what app to use to clock your time; or what app gets you moving. (Nikki and Kelsey love the app Zombies! Run!) for when you are doing time test for yourself or any other kind of run that you need to track.

The Slower Friend- Great for the same reason as the fast friend in that you will have plenty to talk about, but different because now you are the fast friend. This friend helps you slow down your speed and work on endurance; keeping a nice steady pace. Also, it feels great to know you are a faster runner, so that thought will motivate you to run longer and to encourage your friend to keep going.

The Gear Hunter- This friend knows everything about the best running gear and running food. They could be to much to handle if you ran with them every day, but if you need new shoes, or a protein packed energy bar they are your man. Perks are that they do the shopping leg work for you as you run your legs off (lame pun :) ) by the end of your run you'll know what to buy, and where to buy it.

There's just a few of our types of running buddies. What type of running buddy do you have? Let us know.

Also best part of a good 5k run; the chocolate milk at the end.

See you on the pavement,
Nikki and Kelsey

What's Up, Wednesday?

 Initially when we started this blog, we decided that we would keep check-ins to once a week. Well, the first week of the challenge is complete!

Nikki:It's definitely hard to believe, but it has flown by. It has definitely been hard on my body going from pretty much 0-5 miles per week to over 20! While I reserved two strict walking days, the other days have either been doing a set interval and then walk/run the rest to make it to 3 or just whatever I feel like doing. Usually for those, I will just find something, like a mailbox, a tree, or even a rock and set my own intervals.

Kelsey: This week started out strong with two days of good three mile runs, then life happened and I worked two twelve hour days. Everyone has a day when something goes wrong or time is cut short; I have two very mobile jobs (I work with kids!) so I feel that on these days I will still active;even hit a home run in backyard baseball. The important part is that when I had a day where I was not working so much,I had to make myself get out there and run three miles again; which I did even though it was 9pm. It's never to late to get your miles in.

Finding time to run can be a different story.  You have to work, sometimes things come up, you're swamped....does that sound familiar? Finding motivation to do something for yourself can be hard in a sea of endless projects and busy schedules. Sometimes, not only is the time absent, but so is the mojo. So, here are some of our very own personal tips that we apply when we're just not feeling a run (or even a workout in general)

1. Visualize your goals

It helps to write down your goals and stick to them. I use Notepad on my computer, but a Post-It or anything like that would work, too. What are you running/workout for?

2. Take a step back
My rule of thumb is 10 minutes. If I am doing a workout and not feeling it after 10 minutes, I call it a day. 10 minutes is better than 0. Or on a side note Take a first step. The hardest part is often dragging yourself out the door, just think of one reason you should whether it be because of those 5 extra pounds, or those 5 hot guys or gals across the street who you might stop to chat with.  Just get out.

3. Load up on new tunes
Sometimes, the issue is in the tunes. Loading up your iPod with some new music is a great way to find some new motivation and distract yourself. Try Rockmyrun.com for some great DJ running mixes.

4. Turn off your running apps
Sometimes the key is just to run. Don't worry about distance or time, just run for you.

5. Talk to your buddies.
Having a buddy to confide in and give you a kick in the pants is sometimes just what you need. :)

6. Running Mantras
When Kelsey first started running and the times got tough, she silently chanted to herself "I'm a gazelle in Kenya." Yes, she realized this was crazy but it helped her run that extra minute.

Need some extra motivation? Here ya go!

  

Of course, there's always this one....

(If that's not motivating...I don't know what is)

See you on the pavement, 

Nikki and Kelsey 

#BostonStrong10k, Presented by Lifeway

Charity Miles is one of our favorite apps.When we started our running journey, we got very addicted to different running apps for our phones. Running for a cause is definitely something we believe in very strongly, and Charity Miles is amazing. When we heard Charity Miles was doing something to benefit the One Fund for Boston, we knew we had to get involved.


Here's the lowdown:

According to the website:

• Do 10k (total) with Charity Miles by May 12 and you will be eligible to win prizes from Charity Miles and Lifeway.
• Everyone who registers here gets this super-soft T-Shirt and a free Lifeway frozen kefir. (Delish!)
• 100% of net proceeds benefit The One Fund Boston.

All shirts are made:

• From 100% post consumer recycled plastic bottles, saving over 60 bottles from landfills.
• With an exclusive No Water Dye Technology, saving over 700 gallons of fresh water.
• Toxin free.
• In the United States.

If you have the time, definitely check out the Charity Miles app.  It's not just for running, you can also log in miles walking or biking, as well. Bikers earn 10 cents a mile and walkers and runners earn 25 cents a mile. All you have to do is get moving  Charities that you can run/walk/bike for are:

Michael J. Fox Foundation for Parkinson's Research
Feeding America
Autism Speaks
Wounded Warrior Project
Stand Up to Cancer
Achilles International
Red (to benefit the Global Fund)
World Food Programme
Every Mother Counts
The Nature Conservancy
ASPCA
Habitat for Humanity
Leukemia and Lymphoma Society
Partnership for a Healthier America
Pencils of Promise
Girl Up
Shot Life
NothingbutNets.net
Ironman Foundation
DoSomething.org



See you on the pavement,

Nikki and Kelsey

I Would Walk 500 miles....

Kelsey and Nikki at their first 5k, Run for Grace and Andy, October 6, 2012

Hello, Blog World!

This is Life in the Slower Lane, a blog composed by two average ladies on a journey of life and fitness. We have decided to document our journey through the Challenge for Boston, 3 miles for 180+ days. 3 miles for each death, 180+ days for those who were injured in the blasts. We are not the originators of this idea, but thought it would be fitting to document our progress.

So, how about an introduction?



About Nikki:


I’m a 23 year old strength training lover. Got any boxes that need lifting? How about that rug you just bought from Target? Are you moving anytime soon? I’m your girl. Cardio and I have been enemies since the mile run back in grade school. My background is definitely not athletic; I was certainly a couch potato growing up and spent most of my time not very interested in the great outdoors or proper nutrition. I was diagnosed with high blood pressure when I was 12 years old, and for the next 10 years I would yo-yo diet, and my butt was always back in my fat pants. I enjoyed walking, but that’s really the only exercise I ever got.  In March 2011, I decided to make a dramatic change. I started exercising regularly and watching what I ate. I incorporated Pilates, Yoga, P90X, and other strength training routines into my life. I lost 40 pounds. Running and I have had several rendezvous, but we’re definitely not in a serious relationship. I’ve done several 5K races, but my times and performance are nothing to write home about. My goal for this challenge is not only to pay tribute to those affected by what happened during the Boston Marathon, but to also develop a love and appreciation for running. 

About Kelsey: 


Hello fellow athletes or fellow cupcake lovers! My name is Kelsey and I am a newly 23 year old living in Cleveland.  I grew up with 3 older sisters and an older brother; and I was always the chubby sibling.  I was always a fairly active person; I lettered in Tennis, Field Hockey, and Lacrosse in School; so I figured my weight was mostly genetic. After being inspired by Nikki’s success; I decide to start looking at my health more; knowing in the back of my mind that although, yes I have an athletic build, the weight wasn’t genetic. The first step was my eating. I had been a vegetarian since 2007, but I was what I now call a “bad” vegetarian: lots of carbs and morning star products.  In June of 2012, I had graduated from college and decided it was time for an eating overall; I made a major change to become a “good” vegetarian. Now I  make almost all my meals from scratch (not even frozen!) from only real vegetables. (I still enjoy the occasional store bought veggie burger and fries, but now it’s a special treat.) Once my eating habits started to improve it was time to switch my focus to my fitness. Although I had been an athlete I had not been working out; without school I had no organized team sports to turn to; and I am a very competition driven person. So I decided to pick up the one habit I thought I would never achieve; I was going to become a runner. I dragged Nikki into a couch to 5k plan with me (she was a reluctant strength trainer). So together we started this running journey; we went from barely being able to run two minutes to running a 5k in about 30min. I have also officially lost 30 pounds since my journey began and I feel great. But now it’s time to up our game. So inspired by the resilience of the Boston people and the running community we’re hitting the ground hard this summer, literally and figuratively, as we push ourselves to be faster, stronger, and most importantly healthier. 



About the Challenge for Boston:

The Challenge for Boston is a tribute to those whose lives were affected in April 2013 at the Boston Marathon. We will be running/walking/moving for 3 miles a day for 180+ days, 3 miles for each death, 180+ days for those injured. We are not the originators of this idea, simply participants who wanted to show respect and write about our journey to document our progress. For more information, please visit the Challenge for Boston Facebook Page:
https://www.facebook.com/ChallengeForBoston


See you on the pavement, 


Nikki and Kelsey