Oh, this is why they call it training..

29 Aug

Happy Labor Day weekend!
So today as part if exercising my brain during my run, I was able to not freak out when my pace was really off.
I worked it out that as these weekday runs get longer (6 miles) it’s going to impact the pace. I am tired. The boot camp was great for the knees but made the quads scream.
Yoga this am was wonderful but my abs are stitchy. I guess it’s always something!
The long run this weekend calls for 10 miles.
I stopped in at a local running store to pickup some more running fuel.
Tomorrow I will be trying out the new Honey Stinger gels. The salesperson said they are kinder to the stomach, so I am hopeful they give me the same boost I had from the GU last week.
I will be sure to let you know.


Training Tuesday

26 Aug

imageSo today I made sure and stick to my cross training. I have convinced myself that it’s the cross training boot camp exercise class that I am doing weekly that will kick in at mile 20 on marathon day.
My knees are really starting to feel it now.
The class includes squats with weights and side shuffle repeats plus a kicker core series at the end.
As part of my brain exercises for today, I made the hotel reservation in NYC for the night before the marathon. Better to not leave that to the last minute.



Moving and getting organized

28 May

This weekend Chuck and  I moved from Stamford to Norwalk, CT.  The move went well except for a few three stooges moments with the moving company.

So for the next few days we will live with boxes in our living room and office.  Thank goodness we have a lot of storage space so we aren’t tripping over the Christmas tree!

Also this week I started as a team captain for Nike San Francisco Women’s Half Marathon for Team in Training.  Preseason practice was great,stressing the importance of cross training to avoid injury. I CANNOT stress that enough.  This is definitely were I messed up.


I also met with my fellow fitbloggin 13 panelist this week.  We will be speaking on Friday. June 28 on Monetizing your Blog.  Kinda a good topic right?  It will be the hot ticket : )

Fitbloggin is a great community of health and fitness bloggers and I cannot wait to meet them all in Portland.  I wish I was spending the whole week there. Portland looks awesome and there will be so much to do is a power packed three days.

off to work on the presentation !






Dear blog

21 May

I am sorry I have not posted lately.  I promise to make it up to you by being a better health and wellness evangelist.

The Nike Women’s half marathon resulted in a strained IT band that required a week of crutches and two weeks of PT.

NOT FUN. But in all of that I decided to still go for it and take all the positive out of team in training and use it by being part of the Fall Season.


Here are some photos from the  Nike Women’s Half in DC.

I am in here somewhere



The race was crazy.  There were easily double the number of runners from the cherry blossom and somehow on mile ten I twisted the heck out of my knee but I still got this.

tiffany box


I recovered for a week using these



Physical therapy does wonders and I am lucky to be well on the way to training again.  I promised my family no half marathons till Fall.  ( I may have crossed my fingers)

Life is awesome, Fitbloggin is right around the corner and its finally warm and dry outside.

So blog, I hope we are made up now and I will be better about updating I promise!



Special Post-Christmas Delivery

23 Dec

On a Christmas Eve  thirty years ago, I spent the dinner  in the guest room of my in laws house with my husband timing contractions.

Little did I know that Pamela would wait until her due date to make her appearance three days later, otherwise I would not have missed the meal!

Since we all know its her birthday on Friday, don’t miss out on signing up for the Virtual 5K !  We have several prizes and so far very few people signed up so far!

So while you are scheduling the week,  plan 30 minutes of exercise and maybe you will get a special post Christmas delivery too!

All the info is here-


ProCompression Socks ( your choice) 4 sets of socks

Vega One gift box ( worth 35.00) 2 box sets

Larabar gift box ( worth 20.00)

Choice Organic Tea gift box ( 2 -4 box sets)

Sports Authority Gift card – 25.00 ( 2 gifts cards)

Vitacost.com gift card- 25.00 (2 gift cards)

SparklySouls headbands- 10 headbands!

So to be eligible for the prize drawing you have to do one of the following, if you do more than one you will double your chances.

1. On 12/28/12- run 3.1 or do 30 minutes of any exercise – leave a comment on the blog of what you did or tweet it using hashtag #pams30

2. Donate to my team in training site to Team In Training

The prize drawing will happen on 1.1.13.

Thats it.  Its all about bringing health and fitness to a family celebration.

Here is a recent picture of Pam and I.








your galfriday4hire


Playground exercises

08 Nov

Here is the list of my new but not so new  work out routine.

30 swimmer push ups

1 minute high step around the medicine ball

30 alternate toe touches

30 punch lunches

1 minute medicine ball squat overhead arm exercises

30 V seat feet forward and pull back

30 each side alternative reach over from overhead to outside of the opposite ankle.

Time has not been on my side so I have not been doing two sets yet.

My knees feel great, and just in time. I heard from my team in training coach today and the first session starts next week.


your galfriday4hire



Knee bone is connected to the leg bone

29 Oct

Lets  talk about another important learning in my running journey.  The knees.

The skill of running I learned is all about forward motion.  DUH!  you are moving quickly  toward a goal.  This is great if you do so at a gradual pace letting your muscles, tendons and ligaments all adjust as you increase your workout intensity and mileage.

You can do this by adding strength training to your workout routine like cross fit or yoga for runners.  This is the smart way.

I did not do that. I tried to keep to a running schedule but also pushed myself every time I felt good at the end of a run to go a little faster.

I tried yoga  a couple of times, but had a tough time with calming down enough to enjoy it. I used the elliptical as my rest day workout, not the best choice.

I was so confident that I moved my first half marathon up by 3 weeks and ran it after only 2 long runs.  That landed me with a classic case of runners knees.

Runners knees are kinda like shin splits in the knee.  They don’t hurt until they do and then when they do you can’t move.  I discovered we have these muscles called  IT bands on each leg and they were PISSED.   I had another half marathon to run, the one I had planned to run and the one that really counted so I had to get better.

I went to PT which I just finished ( 6 weeks later)  and it cost me a good amount of time and a  lot of out of pocket insurance money to learn that you need to cross train to protect your knees.  It makes you a better runner.  In just the three weeks between my first and second marathon I took 8 minutes off my time.

Now, I have a series of exercises that I have do everyday and won’t run unless I do them, so if I skip the exercise and want to run.. forget it!  PT first.   Sure, it takes more time but my knees gave me a warning sign and I don’t want to get another reminder!


your galfriday4hire