How to make your own Gel/Ice Pack

Sunday afternoon I took advantage of the beautiful weather and headed out for my long run of the week, 8 miles.  The run felt great, the weather was awesome, I felt like I could have kept going after 8 miles.  I called it a day, got home, pulled off my shoes, and noticed the ball of my foot SWELLING up.  By the next morning my toes couldn't touch the ground because the balls of my feet had swelled up so badly.  I went to work Monday morning with ziplock bags full of ice and watched them melt and leak all over the office.  Thats when I decided to do some research on how to make my own cold gel pack.







Follow this great tutorial:  Get Started Here! to make your own Freezer gel pack and ditch the frozen peas
Thanks to LiveLifeToTheGreenest.com for the great tutorial!


Happy Running,
Katie

Humor me Friday

Happy Friday Friends!

If you are like me- you are sitting at work on pinterest because you have completely checked out of doing anything responsible and work related.  While "pinning" I found some funny and motivational pictures and sayings to share with my Ragnar Runners.
Enjoy and Happy Running,
Katie 


 
 

Sunshine and Running Apps

A few days ago it was snowing... today it was 50 degrees and the birds were singing.
Maybe the Mayans were right about 2012.

Now that the warm weather has melted the snow- we can all get back out there and hit the pavement.  If you haven't gotten a run in this week yet, you have no excuses - its going to be a warm week!

I left work early today to ride my horse (cross training!) and then headed home to squeeze in my "long run" before dinner.  Every Monday or Tuesday I run my long distance and spend 2-3 other days running 2-3 miles.  Today I headed out for a 7 mile run, and a new PR for my 10k.

  So far I am loving my new sneakers!

I love the Nike + running app (featured above)  I can play pandora and run this app at the same time which is a big plus for me.  You can also pull up the map while running, and switch songs right on this screen.  You can have a voice read you your pace, time, and distance at what ever set mileage you like - I have the nice lady on my app read me this information every 1/2 mile- the music lowers and the info comes right through your head phones- pretty awesome.  When you are finished with your run, there is a motivational message for you as well as your time, distance, pace, calories burned, a picture of your route, and a diagram of your speed along your route.  My one complaint is that this app does not track your elevation ;(  oh well- no ones perfect!

If you really need your elevation tracker, I suggest using the Map My Run app.

Happy Running,
Katie

Cross Training

Happy Friday Runners!

12:30 I am out of the office, heading to a meeting, and then home for a quick run and to pack for our ski weekend.  Thatcher and I are heading to Stratton for the weekend with a few friends.  Ski weekend like this are the reason I do not plan my long run for the weekends, and instead, I opt for the cold and darkness on Monday Nights.

Anyone who has spent a day skiing knows how it feels to wake up the next morning.  Sore and tired, maybe even with a few new bumps and bruises.  I always wake up (sore) and thinking, if I hurt this much that must have been a good workout - I guess that was a good way to cross train.


Cross training is a great way to engage different muscle groups as well as give a break to your joints.  The number one reason why atheletes cross train is injury prevention.  This boggled my mind.  I spend a lot of time trying to figure out how not to injure myself, icing, stretching, technique the whole nine yards.  Come to find, changing up your workout and cross training may be the best way.

Check out this article from Runners World Eight Benefits of Cross Training and switch up your workout this weekend.

Here is some of the cross training I do year round to supplment my running routine :

Happy Running!

Ragnar New England Runner Legs Are Posted!

Hello Runners,

After patiently waiting, the runner distances are up for Ragnar New England (Cape Cod).
The race seems pretty mild this year.  Last years race was about 198 miles and this years race is about 177 miles.  I am a little disappointed because we have a lot of strong runners and a lot of easy legs.  Still waiting to see the elevations.



Thanks to Thatcher for making this pretty colorful table.

Runners who wanted an easier leg ( 5, 10, 11)
Stacy
Kristin

Medium legs (1, 3, 8, )
Sophie,
 Lisa,
Thatcher (3, 11)
Bethany,
Ryan,
Skylar,
Courtney


Hard ( 2, 4, 6, 7, 9, 12)
Brian (9)
Katie (6, 9, 12pref )
Marissa, (2, 4, 9)
Mike,
 Rob,
Angelo,
Liz,
Devin,
Eric,
Jill,
Frank,
 Lisa

people to add in:  Tomilyn,