Marathon Training IN THE WINTER …..

Posted on January 14, 2016 by tootallfritz

How hard is it for you to stay motivated thru the winter? If you have a spring marathon on the calendar like the Garmin Marathon or the Flying Pig Marathon, then you don’t have many options other than to keep yourself moving. But that doesn’t mean you have to pound out the same hard miles, in the same hard way that you would do in the spring and summer months. Maybe change it up a bit and try something new? Something that might get you out of the cold and onto the treadmill or indoor track when the wind chill slips below zero or the snow is flying so hard that those oncoming cars can’t even make out your reflective vest?

Don’t get me wrong, I love my snowy runs but I can’t run a quality workout when I have to worry about my footing. So I save my easy, fun, social runs for outdoors when the snow is flying. Then I take my hard, fast runs inside where it’s safer. I also shorten my training cycle and lower the number of days I run each week. I focus on power and speed and strength. This does a few things. 1) Helps me to avoid burnout. 2) Makes me FOCUS on the runs that I have on the schedule each week. 3) Allows me some free time for cross training and/or weight work. Winter workouts are important. This is the time to work on the areas of your fitness that need extra attention. Strength? I need more of this and it’s definitely something I’ll be focusing on this winter. My goal is 2 strength workouts each week.

Nutrition? How is this going for you? I was doing GREAT before the holidays. I had lost 12#s, then I got sick, did the holidays, ran a 50K & a couple marathons, now I’ve gained 5 of those lbs back and am facing down 16#s which I need to lose before I crush the Garmin Marathon in April. So part of my winter marathon training is focusing on my nutrition AND making sure I am getting adequate water intake each and every day. Lean proteins. Fruits & veggies. Healthy fats. Whole grains. Water.

Rest? You betcha! I’ll be honest; I’m tired. So freaking tired. I know I’ve ran a lot of miles lately but I’m also just a poor sleeper. And I’ve been sick. I’m definitely run down in more than one way. I’m good about getting my vitamin c and other vitamins that help strengthen my immune system but nothing makes up for sleep. Maybe the winter nights are longer for a reason? Take advantage of the darkness and get some extra shuteye. Sleep repairs your muscles, helps build your immune system and makes you feel better! Don’t skip the sleep or you’ll pay for it later. This week I’m dragging. Do I need to swim in the mornings? Yes. Do I need to rest more than I need to swim this week? Yes. So I’m sleeping in and I’ll worry about how fast (or slow) I swim next week. Priorities.

Marathon training is about so much more than the miles you log. As you age, you may also notice that your body just can’t take the pounding that was once the norm. That’s when you start to develop aches and pains that lead to injuries OR you can shuffle the deck and change the way you train. Change can be for the better. I’m mixing things up this winter. I’m going to step back on my miles a bit and focus more on quality. One long run, one tempo, one speed. I’ve mentioned it before but I use the FIRST Run Less Run Faster app on my iPhone to plan my workouts. It was a $2.99 download but I’ve used the program so many times that it’s paid for itself. This certainly won’t replace a coach if you can afford one but a coach isn’t in my budget, a $2.99 app I can justify. Smile I’m looking forward to picking up the pace this winter. It’s always hard for me when I start this plan. I can never hit the numbers initially but as I build strength, speed and confidence, I’m always amazed at where it can take me.

** Happy Running, All! ** Amanda – TooTallFritz

2016 Goals …. On Paper

Posted on December 30, 2015 by tootallfritz

I haven’t written about my goals for years. Not because I don’t have a clear set of goals going into each new year but because I’ve been doing this for a long time and redundancy is B.O.R.I.N.G. Plus my training is non-traditional, and my volume is sometimes ridiculous. I don’t want anyone to think they should follow my lead. I finally found a great chiropractor in Ft Wayne who has made a lot of money off of me this year because of my volume & race schedule. He keeps me running even when he thinks I should go sit on the couch. Together we have learned how to juggle races/ mileage & springboard from one set of goals to the next by sacrificing speed. That’s right. If my goal is volume, I sacrifice speed. I can’t have my cake and eat it too. I gotta pick. So let’s see how I will choose to lay out 2016.

The year 2016 will be broken up into 3 seasons. 1) Spring Marathon Season, 2) Triathlon Season and 3) Fall Marathon Season.

My goal race for the spring marathon season is the Garmin Marathon in Olathe, KS on April 16th. Please someone tell me that Olathe is flat and fast. Please. I’ve plugged the numbers into the FIRST Run Less Run Faster iOS app and if I can hang onto my treadmill this winter, I’m going to run 4:15 or faster on the streets of Olathe, in a sparkle skirt of my choosing, possibly dressed as Dorothy from the Wizard of Oz. Outfit to be determined. Goal time, established. 4:15 or bust.

My goal race for triathlon season will be the 70.3 at Rev3 Cedar Point on September 11th. Although, I applied for the Rev3 team/ambassadorship, I was NOT selected. No, I’m not mad. I apply for a lot of things and get rejected but that doesn’t stop me from going after my goals. I still plan to go to Cedar Point and annihilate the swim, bike & run and go under 6 hours for the first time ever. Now this is the main goal of the entire year, my “A” goal, if you will. I want to break 6 hours at the half iron distance and this is as much of a dream as it is a goal. I have a lot of work to do if I even have a chance.

My goal race for the fall marathon season is the inaugural Fort4Fitness Marathon on October 1st. This will be about fun and running with my friends and run club members. My goal here is not about speed but to get as many people as possible to the start line for the 2016 Fort4Fitness races. Marathon or not. It’s a party for the running community in the Ft Wayne, IN area and I’m excited to be part of it. I plan to run, walk, stroll and talk to everyone I see! I was there for the inaugural running the the Fort4Fitness Half Marathon in 2008 and I plan to be there for the inaugural running of the their first full marathon in 2016. Super exciting!

So what do I need to do to meet these goals? I need to stay focused on my healthy eating & get off the last 10-13 lbs that I packed on during the move to Indiana. I’m focused on this. Working on it daily. It will be gone before I hit the Kansas border in April.

In order to meet my “big hairy” goal for the triathlon, I need to become a better, more aggressive, faster, stronger swimmer. The term “just keep swimming” will eventually be replaced with something more aggressive and focused toward pushing the pace. I’ve never worked on my swimming, just basically showed up and swam. This will change. But first I have to get reacquainted with the water. I tore my rotator cuff in August after IM 70.3 Steelhead (race report HERE) and just went back to the pool today, for the first time. It wasn’t bad for a starter swim. I made it a mile in 45 minutes. But I need to slash this time by a lot to help achieve my goal.

I also think that strength work is integral to my performance related goals. I’m dedicating Tuesday & Thursday (before dawn) to my swimming & strength work. I thought I had my strength all figured out but the CrossFit Endurance class has been dropped. So I’m back on my own. But I can do this!!

We’ll start with these goals and build, adjust accordingly.

** Time to Get to Work ** Amanda – TooTallFritz

CrossFit Endurance – Week 3

Posted on December 18, 2015 by tootallfritz

This was the third week of CrossFit Endurance. However, we only had class on Tuesday this week due to a scheduling conflict. So week 3, session #5. No, it’s not getting easier in case you were wondering.

Tuesday – 5:30am

Warm Up – 1000 meter rowing. Sounds easy right? Yeah, not really. There is some sort of secret rowing technique that I’m unable to grasp. They tried to instill it in me at CrossFit New Lenox too. But I’m not on board. I feel like one of the kids by saying, “I just don’t get it”. Yeah, that about sums it up. I like to row but my technique is wrong. I’m open to doing it correctly but apparently don’t understand what my body is supposed to do. I’ll keep working on it though. I WANT to get it right.

Hip Distractions – This really stretches the hips, hamstrings & glutes. A good warm up for runners.

Strength – Sumo Deadlifts. These are getting better. We spent 10-12 minutes on this, which is a lot of time. 2-3 reps at a time. 35# bar w/ 30#s each side. 95#s total.

Met Con – 3 rounds: 20 Russian Kettle Bell Swings, not sure on weight. 10 Burpees. The Russian KB Swing was new for me. It’s an extension of the squat movement we have been working. Squat. Swing. Stay tight. Let arms be dead. They shouldn’t be lifting, so KB only goes up to about chest level. Not a full swing like I’ve done in the past.

Burpees. Yeah, we all know what these are, don’t we? Still not fun. I could do burpees every day for the rest of my life and I’m sure they will still be hard for this long body of mine. Great image below from RecaptureFitness.

I personally think that everyone would eat healthier if we were all held accountable with burpees. I mean, if I had to get down and do 130+ burpees before each craft beer was released from my fridge, I bet I’d stop buying/drinking craft beer. How about you?

So that’s a wrap on Week 3. I’ll see you next week!

What else is up besides CrossFit Endurance? I have a Garmin Marathon giveaway going HERE, drawing is on Christmas Eve. And I’m running the Huff 50K tomorrow. More on that next week. I’m not nearly as prepared for Huff as I normally would be but I think I can make it thru the 2 loops. To be continued on that saga. Smile

Have a Great Weekend – Amanda – TooTallFritz

CrossFit Endurance – Week 2

Posted on December 10, 2015 by tootallfritz

The past week has been a blur. Michael brought home the flu last week and I’ve been sick on and off since last THUR night. When my alarm rang on Tuesday morning at 4am, I was not feeling good but decided to go to CF Endurance since it only meets 2x per week. I REALLY did not want to miss it. I want, no, I NEED to regain my strength. It’s important to me for a lot of reasons. In my world a strong body is way more important than a thin one. Ever heard the quote, “Strong Is The New Skinny”? Strength, both emotional and physical, that’s what motivates me. What motivates you?

Regardless of what I wanted, heading to CF Endurance on Tuesday was not the smartest move. I choked on just about every aspect of the workout, including the warm up. I was absolutely exhausted, had zero energy and just about as much focus. I look back at the pic of Tuesday’s white board and can hardly even remember anything other than how fatigued I felt. Thank goodness I was back on track today! Here is a recap of what CrossFit Endurance at CrossFit Tactical Strength in Ft Wayne, Indiana looked like for Week 2.

Week 2 – TUE 5:30am

Warm Up – Squats – 30/20/30 – Initially with bands around our knees, no weights, then we added in a weight bar. I think. I was already exhausted by this time and we hadn’t even gotten started. I remember that we counted. Out loud. Together. And I didn’t want to even do that.

Strength – Box Squats – 10 minutes. We started with the bar only, 33#s for my group, then did a back squat onto a box (or bench for those of us who are extra tall). Progressed by adding weights, 10#s each side, 53# total. The first graphic shows the movement, the second shows the form better on the back half of the movement. Goal being a good squat and to load the glutes & hamstrings, not the quads.

Sumo Deadlifts – New skill for our newbie class. Bar only. Progression on the squat movement. It was a bit of a struggle for me because I’ve only done traditional deadlifts. So I wasn’t keeping my feet far enough apart or getting my knees out enough. Here is a great explanation from PeakPerformance365 on the difference between the two deadlifts. Graphic below is from the same source.

• Conventional deadlift. Conventional deadlifts place more emphasis on the back and spinal erectors (posterior chain). If you have a very strong lower back there is a good chance that you will be able to deadlift more using a conventional stance. (Body structure will also come into play)
• Sumo deadlift. Sumo deadlifts shift some of the emphasis to glutes, hamstrings, quads, hips and upper traps. If you are experiencing lower back issues, or have a history of lower back problems, sumo deadlifts may be a better option.

Traditional deadlift pictured on the left. Sumo deadlift on the right.

Accessory Work – Jump Ropes – Skips – Foot work

Metabolic Conditioning – AMRAP (As Many Rounds As Possible) – 3 min. 10 Sumo Deadlifts, 10 Push Ups. Rest 1:30, repeat. Yeah, I was exhausted way before this. I “lucked out” and got the bigger bar for deadlifts, so that was already 45#s, then I had to add 10#s per side. Not my idea, ok. And I didn’t use my words and say this was too much for my ailing body. My bad. So I was 65#s with the Sumo Deadlifts and I didn’t do well.

Week 2 – THUR 5:30am

Feeling better today and we are finally starting to move into some real workouts. I was super happy about our WOD today, or the “Met Con” section as they call it at this box. This was our 4th class and it’s good to see that we are getting somewhere, slowly but surely.

Warm Up – 4 Rounds – 10 seconds ea: Jumping Jacks, Air Squats, Mountain Climbers, Lunges. All traditional things, only twist was with the Mountain Climbers. We had to take our forward leg OUTSIDE our arms. Made it way tougher and very awkward. Great image from CrossFit Oakgrove below to show the exaggerated movement.

Mobility – Hip Distractions with a slight variation to work on additional flexibility to ankle.

Strength – Push Press. 12 min. 33# bar, progress to 10# weights on each side. 53# total. Yay, something I recognize! Graphic below from CrossFit Gardendale.

Metabolic Conditioning – 3 Rounds – AMRAP in 1:30: Sled Sprint + Max Ring Rows. Rest 1:30, repeat x3. Working on anaerobic threshold. Short burst of intensity to exhaustion and it worked. I couldn’t breath after pushing the sled. And I could barely pull myself up for the ring rows. Plus they wanted us super low on the ring rows so it was even harder. Sled image first, we used one 25# plate and that was plenty. I liked this graphic because the lady is pulling her knees up high (like a sprint), which was what we were supposed to be doing. Ring Rows second, old pic of me at CrossFit New Lenox when I was thinner and stronger. We were lower today, or supposed to be closer to the ground with out feet out further. Tough.

And that’s a wrap for Week 2. So far, I’m super happy. This is definitely different than what I did at CF New Lenox but it’s good. The current Endurance course is like a cross between personal training, physical therapy and CrossFit. We are spending a lot of time now trying to get critical movements to become second nature as our muscles build memory. After that we can build with more skills, or add onto the basic skills for more complex movements. I look forward to where we are headed! How about you? Crossfit? Love it or Leave it?

** Trying to Get Strong (AGAIN) ** Amanda – TooTallFritz

Winner of the Spartan Race Giveaway!

Posted on December 9, 2015 by tootallfritz

Lots of interest in the Spartan Race(s)! I love how they have brought another dimension to running, racing and fitness events in general. Thank you, Spartan Races!!!

The winner of this giveaway was selected by a random number generator. Who was randomly picked?

#57 – Christina VanDerWerff!! Christina please email me at amanda@tootallfritz.com with your Twitter handle so that I can verify that you follow me on Twitter. That was your winner entry! Then we’ll get you set up with a FREE Spartan Race!! WhoooHoooo!! Congrats!

For the rest of us, we can register for any Spartan Race HERE.

I strongly encourage everyone to start planning for 2016 so that you have something to work toward and a reason to get off the couch this winter! It’s a huge incentive knowing that there is a big race looming on the calendar as soon as the snow melts. Trust me on this one. Smile

Feel free to enter my giveaway for the 2016 Cincinnati Flying Pig Marathon or Half HERE. Drawing for the Flying Pig entry will be next WED (12/16/15).

** Happy Running & Racing ** Amanda – TooTallFritz

CrossFit Endurance–Week 1

Posted on December 4, 2015 by tootallfritz

Tuesday, December 1st was my first day back to CrossFit in a VERY long time.

According to CrossFit.com:

CrossFit is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

I’m currently in a CF Endurance class at CrossFit Tactical Strength in Ft Wayne, IN. According to CrossFitEndurance.com:

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition, and athletic training protocols.

The difference between a traditional CF course and an Endurance course is all about fundamentals. The Endurance class spends a lot of time on stretching, trying to activate muscles, think glutes & hamstrings, that are dormant in the bodies of most endurance athletes. We focus on movement and doing things correctly. We spend more time talking and practicing moves verses just banging out WODs. Ultimately, the endurance based CF class will not only increase strength but focus on reducing volume of endurance based training while increasing the quality of workouts. It’s a process. Strength, nutrition & flexibility seem to be key to our impending success. I hope you’ll follow along and see how CF Endurance impacts my running and triathlon adventures in 2016.

Week 1, TUE 5:30a Class

Brand new class. Fresh group of endurance athletes ready to get strong! From left: Me, Amy, Sheryl, Adella, Jaime & Brandy.

Warm Up:

1) Plank Series: Front Plank, Superman, Side Plank Left, Side Plank Right. Hold each for 10 seconds, rotate to next move. 3-4 rotations. Week 1 was rough for me, even the warm-ups. I have shaky arm syndrome from being weak.

2) Hip Distraction – Let’s open up those hips and stretch the glutes and hamstrings. We were instructed to hold the stretch on each hip for 2-3 minutes. It takes 2 minutes for a change to occur in how our muscles work. Apparently, if we hold for a minimum of 2 minutes we create a new muscle memory. I can’t say one way or another because our version of this stretch had our back knee on the ground and both of my knees are injured from falling a couple weeks ago. So I tried to do this but couldn’t hold it very long because I couldn’t tolerate the pressure on my knee(s). I like the version in the picture and will try this next time.

Accessory Work (Kinda like Physical Therapy for all of us laymen) – Banded Hip Bridges – 3 sets of 10-15. We did it without additional weight.

Skill/Strength: Air Squat & Box Squat. A silly thing like a squat and we spent a lot of time on it this week. Being a long time endurance athlete, it’s hard for my glutes & hamstrings to activate. Spent a lot of time on proper positioning and getting our form correct.

Metabolic Conditioning – Mostly anaerobic for us since we get enough aerobic condition from the run, bike, swim. Tabata (4 minutes – 8 rounds, 20 seconds on, 10 seconds rest, repeat x8) – Rowing for Calories, Pushups. One group was rowing for the 8 rounds, other group did Pushups. Then we switched.

Week 1, THUR 5:30a Class

Warm Up: 1) Plank Series (Front Plank, Superman, Left Side Plank, Right Side Plank) 3-4 rounds of 10 seconds each. 2) Banded Walk with Squat. Once again building on that squat.

Skill/Strength: Deadlift (first image) & Push Press with Kettlebell (second image)

Metabolic Conditioning (WOD for normal CrossFitters): 21-15-9 Reps for Time of Kettlebell Deadlifts, Kettlebell Push Press & Situps. 3 rounds, 21 of each move the first round, 15 of each second round, 9 of each last round.

Accessory: GHD (Glutes Hamstring Developer) Hold. This was super hard for me. I have zero core strength and all my weight was on low my quads. It hurt. I didn’t do very well with it.

That’s a wrap for Week 1! I learned some new moves. I was humbled by how weak my body has become. And I realized exactly how damaged my poor knees are from the fall. I’m in rough shape right now. But onward & upward, right?

**Disclaimer – I write about my workouts for informational purposes. I personally need to do CrossFit & High Intensity workouts in a gym/box with supervision so that my movements are monitored to avoid injury. In the past, people have suggested that these moves are easy enough to do at home. Not for me. I share my journey with you so that you can see what these programs are like and have the courage to try them for yourself if you have an interest. Under the supervision of a trained professional. If you attend a CF class and are not constantly being hounded about your form and movement then 1) you are perfect or 2) your CF instructor doesn’t care about your safety. Please keep that in mind. I’ve had good luck with the facilities that I have attended but I’ve also heard horror stories about CF in general. Make sure your instructor cares about you and helps you to avoid injury thru proper movement and form.

** Working on Strength & Conditioning ** Amanda – TooTallFritz

A Return to CrossFit ….

Posted on December 3, 2015 by tootallfritz

Call this a week of new beginnings. It’s been approximately 612 days since my last CrossFit session. My CrossFit days came to a screeching halt in the Spring of 2014 as we learned that we were moving from IL to IN. Hubby had received a very sudden job offer for a position that I believe he had been interviewing on for over 7 months. We had about 2 days to decide if he should take it. Then we had another 2 weeks of mania before he left to start the new job, 200 miles away from where we lived in IL. It was a crazy time and to be honest, I still am not sure I’m settled in Indiana. Although I love the new area and being close to my family and old HS friends, it’s been nothing but a long period of adjustment, struggle and pure chaos, which is far from over. It hasn’t been fun but I’ve made a real effort to get back to basics and focus on my food, weight and regain my lost strength (both physically & emotionally). That’s what I focus on each day. I make the choice to eat well and be strong.

I’ve been looking for a CrossFit Endurance type program since I moved in August 2014. But it wasn’t that easy. The area I’ve moved to is much smaller. I’m now in a suburb of Ft Wayne, Indiana NOT Chicago. Slightly different market. There are very few CF boxes here and only one CF Endurance program within a 40 mile radius. That Endurance program was a cruise from where I live AND it’s an evening class. As a wife and mother with a full time J.O.B, evening classes don’t really happen for me. Ever.

So I visited a couple CF “boxes” (AKA “gyms”) looking for a CF class somewhat close to my new home. It didn’t go well. One box owner told me I was out of shape, overweight, and due to my history of injuries, I would need to be personally trained before I could possibly even go to one of their CF classes. Great. I knew all that but couldn’t afford a personal trainer or a bigger wound to my already damaged self esteem. So I tried to do home based CF workouts. I talked to some of the trainers at my local YMCA to see if we could get some CF equipment at the Y. I was making an effort but ultimately failing because I wasn’t even sure if I was doing the CF moves correctly. I knew I needed to regain my strength. I wanted to do Strict Presses, Push Presses and Dead Lifts, etc but I didn’t have anyone watching to make sure I wasn’t screwing things up. So I basically gave up til recently when I once again started searching for options. And bingo, one of the CF gyms had just moved to the north side of Ft Wayne.

513 Incentive Drive, Ft Wayne, IN * (260) 310-5360 * anthonyshefferly@gmail.com

I went for a visit. Can’t say I had a ton of hope. We still haven’t managed to sell our IL house and things are not good for us financially. I pretty much assumed that I couldn’t afford anything they were offering. But looking and talking are free, right?

Long story short, we set up a CrossFit Endurance Class on Tuesdays & Thursdays at 5:30am. Offering a one month trial period for December 2015. Very low cost (almost free). Trial period for any runner, triathlete, endurance athlete who may be interested in seeing if this is something they want to pursue. Trial period for CF Tactical Strength to see if an Endurance class will work for them and if there is a real interest/need for this type of class.

December 1st was our first class. Stay tuned for more info on my first week back to CrossFit tomorrow!

P.S. ….. Don’t forget to enter my giveaway for a FREE Entry to a Spartan Race of your choosing. Go HERE to enter!

** Happy Running & Enduring WHATEVER Your Heart Desires ** Amanda – TooTallFritz

Spartan Race FREE Entry Giveaway!

Posted on December 2, 2015 by tootallfritz

As 2015 is coming to a close I think most of us are looking back at our year and trying to decide on a bit of direction for 2016. Some of us may be tired of training. Some of us may be looking for a new direction. Others have just moved into beast mode. How about you? Where would you like to go in 2016? Need a new challenge? How would YOU like to become a Spartan?

I have ONE free entry to give away to a Spartan Race of YOUR choice, anywhere within the continental US!!! The Reebok Spartan Races have been around for years. It is one of the few obstacle course races which offer events for the whole family: kids, those just starting on their fitness journey, and those of you who are a bit more serious. Something for everyone and that’s what I like about this race series! More official info, from the Spartan Races website, below:

Spartan Race™

World’s Best Obstacle Race. Period.

Born in the scenic hills of Vermont, Spartan Race was created to bring the excitement of obstacle racing to spectators and athletes alike. That means you.

Spartan Race is a true adventure that anyone can do, and everyone should try. With course lengths of 3+miles (Sprint), 8+miles, (Super) and 12+miles (Beast) each course is filled with mud, water, and signature obstacles designed to help you discover your inner Spartan. Athletes of all fitness levels will enjoy participating in a Spartan Race and the feeling of accomplishment that comes at the finish line.

Spartan Race even has events for kids. We believe that fitness and adventure should involve the whole family. Come out and watch your kids run, jump, and climb like children were meant to do all in their own Spartan Kids race.

For those that want a more team based experience Spartan Race has the Hurricane Heat and for the truly adventurous the Hurricane Heat 12 Hour. The Hurricane Heat takes you out of the individual role and has you work with a group of complete strangers to complete tasks designed to bring you together as a team.

So if you are starting to load your calendar for 2016, I recommend trying something different. Something fun. Something to force you to work on both strength & endurance. Something that will move you beyond your comfort zone. Something that will challenge you.

If you are interested in being entered into the drawing for the FREE ENTRY to a Spartan Race of your choosing, please comment below (one point). If you REALLY want to win, then you can get additional entries by jumping thru a few hoops (listed below). Just let me know in the comments what actions you preformed so I can allot you the proper amount of entries.

Comment Below – Required – 1 Entry
Like the TooTallFritz Facebook page HERE – 1 Entry
Like the Spartan Races Facebook page HERE – 1 Entry
Follow TooTallFritz on Twitter HERE – 1 Entry
Follow Spartan Races on Twitter HERE – 1 Entry
Follow TooTallFritz on Instagram HERE – 1 Entry
Follow Spartan Races on Twitter HERE – 1 Entry

Total of 7 entries available for this giveaway. Let me know in the comments what to credit you. Note: it’s a freebie if you already follow me or Spartan Races on any of our social media channels. Smile Giveaway goes from now until December 9, 2015 at noon CST. Good luck!!

** Let’s Step Out of Our Comfort Zone ** Amanda – TooTallFritz

How to Stay Motivated Thru The Winter

Posted on November 17, 2015 by tootallfritz

I can already see it. It’s happening to my group runners at the YMCA of DeKalb County and it’s happening to some of my friends. The Winter Blues are moving in and the snow has yet to fly in NE Indiana.

I know that the time change put a real damper on things. It seems like it’s dark ALL THE TIME now. But that doesn’t mean that we give up until spring. As always, let’s focus and make a plan to combat those winter blues!! First, consider trying a new fitness activity or class. Use the winter months to get stronger, leaner and even more amazing. Make this winter YOUR B*TCH.

I’m taking #1 to heart this year! I’ll be starting a CrossFit Endurance class on December 1st. Tuesday & Thursdays @ 5:30am. Feel free to join me if you are local and want to make 2016 your best year to date! I’m going to get strong AND stay ahead of those winter blues!!!

CrossFit Tactical Strength
513 Incentive Drive, Ft Wayne, IN 46825
(260) 310-5360

Second, I think it’s important to not only do some different activities during the winter months but reconnect with what you really love. For me, running is my game. I love it. But pounding the pavement gets BORING. So I really try to mix it up in the fall and winter months. The way I do that is by hitting the trails. I leave my music at home. Grab my 4 legged running partner and we run. If I get tired, we walk. If a hill is too steep we walk. I don’t have a mileage goal, we just run and enjoy the amazing environment. Bonus: the trees provide a wind break on those blustery days! Secret: Running in the fresh fallen snow is invigorating and gives a sense of peace.

Third, don’t go too long without a real plan. I know you just killed your fall races. Nailed some amazing goals, maybe even got the big BQ. Bask in the glory! Take some time off! Put your feet up in the recliner and cuddle the little ones. And then figure out what’s next so that you have a definitive point to get back to work. I find that putting a spring marathon on my calendar keeps me honest thru the winter months. I can be lazy like anyone but sometimes I need a reason to get my butt out in the cold to move my body. My 2016 Spring Marathon will be the Cincinnati Flying Pig Marathon. May 1st, 2016. Far enough ahead that I get some down time. Close enough that I don’t get lazy.

Think about how you want your winter to look this year. Think about what strides you would like to make while others are spending time in hibernation. Think about the goals you have on board for 2016 and how you can get one step closer by focusing on improving yourself in the off season!

After the Thanksgiving holiday, I’ll talk more about CrossFit Endurance and how to train for the Flying Pig Marathon DURING THE WINTER. For now, I’m pretty focused on the Route 66 Marathon this weekend and the fact that I’m speaking on the blogger panel Saturday at 3pm, Expo Stage. If you are at Rt 66 this weekend, find me and tell me how you plan to make this winter YOUR B*TCH.

** Stay Motivated THIS Winter ** Amanda – TooTallFritz

Marathon Recovery

Posted on November 11, 2015 by tootallfritz

Marathon recovery is different for everyone but I do suggest allowing the body ample recovery time. Regardless of whether you had a good or bad race, the itch to run is a powerful one. I know you want to get back out there and hit the trail. Is that wise? Well, let’s think about that for a minute.

Was this marathon was an “A” race? If a person ran hard to meet a goal, regardless of whether the goal was accomplished or not, then that person needs more rest than others. Effort, both perceived and actual, exhausts the body and mind requiring more time for recovery. So, did you run hard? If the answer is yes, then you need a good recovery plan with lots of focus on nutrition, protein intake, rehabbing the muscles thru rolling, icing, stretching, chiropractic and/or massage therapy. Take care of the body that takes care of you!!

People who “race” marathons need WAY more recovery time than those of us who run but never really leave our comfort zone. I’m frequently asked how I run so many marathons a year. Well, I never used to run a lot of marathons. I used to only run one per year. But I ran harder! Way harder. And I was tore up afterwards for a much longer period. Over the years, my body has adjusted to the mileage demands but in return, I never really ask it to push itself. I run slow and try to be steady. If there is a nasty hill, I walk up that hill. I keep things pretty chill. For me, the ability to keep running is way more important than my finish time. It took me years to learn that. While it’s not a philosophy that would make everyone happy, it works for me. Running is one of the few things that gives me peace. It quiets my mind and soul. I don’t have to think or I get to think about whatever I like. So its important to me to stay healthy and keep moving. Now how do we keep you moving forward? Proper recovery!

Take in Protein, Carbs & Water immediately after the marathon. This serves a couple purposes in bringing the glycogen levels back up (since you depleted them!) and getting the recovery process started! The optimal carb to protein ratio for recovery is 3:1 or 4:1 depending on who you ask. We need between 10-20 grams of protein for proper recovery, so that means we need 40-60g of carbs. Too difficult to do the math? Plan ahead so you don’t have to think. Stash your recovery food/drink in your check bag. If they hand out chocolate milk at the finish line, your golden, drink it. I use the AdvoCare Post Workout Recovery drink so I don’t have to do the math. Start refueling as soon as you get across the finish line, it can make a difference on how you feel not only for the rest of the day but also for the rest of the week! Don’t let a nauseous tummy stop you from eating. Food is what you need to start feeling better.
Rehydrate. This is so obvious but I’d be negligent if I didn’t stress its importance. I normally chug a bottle of water as soon as I cross the finish line. I get the water down and my recovery drink ASAP. Less to carry. Puts me on the recovery fast track.
Stretch or Roll as soon as you can. I keep “The Stick” in my car or hotel room. If I forget it, I borrow one. It’s important. The act of rolling increases the blood flow to achy muscles, tendons & ligaments. The faster the blood gets moving, the faster the recovery process. The blood starts working to heal those microscopic muscle tears that cause soreness.
Compress. Thought compression was a joke or a object of commercialism to steal more of our hard earned $$? It’s not. Compression works. If you are in a bad way, compress the entire lower body with compression tights or a compression shorts & compression socks combo. Compression does the same thing the rolling does, but that doesn’t mean you can skip the rolling. Compression keeps the blood flowing even when you are sitting or driving home. Compress today, feel good tomorrow.
Ice. I know you hate those dang ice baths but it’s the quickest way to handle swelling in the lower extremities. You can knock out icing the hips, quads, hamstrings, knees, calves, ankles & feet ….. all at once. Looks like a better deal now, right? Sit in the empty tub, start filling with cold water, add ice once water is above hips. Sit for 15 minutes. Yeah, it sucks but it’s work it.
Stay on top of food/hydration throughout the week. You’ll be hungry. Eat. Lean proteins, good carbs, fruits/veggies and drink lots of water to flush the lactic acid out of your mucles. Try not to eat all the Halloween Candy. But if you do, refocus the next day and start again. I keep a high quality protein drink handy at all times. Once again, I’m an AdvoCare user/distributor so I use AdvoCare Muscle Gain. I also have an ace up my sleeve and use the AdvoCare Nighttime Recovery on days leading up to/away from the marathon when my legs are heavy/sore. I’m sure there are other great products on the market, feel free to use what you like, this is what has worked for me over the last 9 years. I mention it so that you know to look for something extra when you are struggling with recovery. I have it down to a science at this point. Find what works for you.
Light activity for the week (or more) following the race. I avoid running for 3-4 days. Then I just go slow and get the blood flowing. I practice yoga, stretch, swim and cycle when I don’t run. I never stop moving but I can’t run every day like some people, so I need to switch it up. This will also prevent burnout from intense training plans by doing non-running things post marathon.
Rest. Sleep. Go out for dinner & drinks with hubby. Enjoy some free time, not related to “the run”.

What has worked best for you for fast recovery? Tell us! Everyone is different and we need as many tips as possible!

** Speedy Recovery Wishes ** Amanda – TooTallFritz

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

Category Archives: Cross Training

Marathon Training IN THE WINTER …..

2016 Goals …. On Paper

CrossFit Endurance – Week 3

CrossFit Endurance – Week 2

Winner of the Spartan Race Giveaway!

CrossFit Endurance–Week 1

A Return to CrossFit ….

Spartan Race FREE Entry Giveaway!

How to Stay Motivated Thru The Winter

Marathon Recovery

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: