5K Tips From the Pros

By "pros" I totally mean you guys! A lot of you gave some great tips a couple of days ago when I asked you to tell me some of your best advice for running a 5k. I will be running my first 5K in June (I have only ever ran 1oks) and Emily and Sam will be as well. So we all appreciate the tips! Also, for those of you who don't know, and I'm sure most of you do, Runner's World is a great website and one that I read frequently for advice and articles about just about anything you could think of involving running. So here we go...

TOP TEN TIPS FOR YOUR FIRST 5K:

1. FIND THE RIGHT SHOES:

Everyone is different, everyone has special needs when it comes to their running shoes. I know for me, a new pair of shoes made all of the difference in my running. Finding just the right shoe will lower your risk of injury and just plain make you feel better when you run. Many sports stores will have people and tools on hand to find you the perfect shoe. Take advantage of this! Check out this article for more info on finding the right shoe for your foot.

2. PLAN WHAT TO WEAR:

To avoid being stressed and rushed in the morning, you should go ahead and lay out your entire outfit (plus anything else you will need) the night before. Amy gives some good advice by saying that you should consider something different than the race shirt that they provide and I agree. Something that you know will be comfortable, fit you perfectly, and feel good on is what you should plan to wear. Also don't forget to make sure that what your wear won't get too hot (or cold) and won't cause any other major malfunctions during the race.

3. REST UP!

Of course getting good sleep is important for anything. And it is especially true for the night before running a race. To make sure that you run your best and that you are as alert and energetic as possible for the race you should take it easy the night before. Plan to take a rest day from training to prepare your muscles for the run the next day and get in bed early to ensure the right amount of sleep before the race.

4. EAT A GOOD BREAKFAST:

What you choose to eat before the race is going to be your fuel for when you run. Because of that, it is important that you fuel up properly. Exactly what to eat is completely up to you. Find what it right for you and what you think gives you the most boost in the morning. Carbs are always good before a race. My race morning breakfast of choice is just toast with peanut butter and banana. Check out THIS article on the top 15 foods for runners to get some ideas that may work for you!

5. HYDRATE! HYDRATE! HYDRATE!

Staying hydrated is a really important thing to consider when you are running ANYTIME and especially for a race. Make sure you drink plenty of water before hand. 5K races will not typically have "water stops", so it will be important to make sure you drink enough before you start running and that you will have water on hand after the race is over.

6. ARRIVE AT THE RACE EARLY:

This is another thing to do to avoid being rushed and stressed on race day, which can cause you to not run your best. Arrive at the race with plenty of time to get your number, find out where the start and finish are, and to check over the course. Also arriving early allows for time for #7...

7. STRECH AND WARM-UP:

Stretching and warming-up before the race is SO important to avoid injury. A lot of people will get so hyped up about starting the race that they will forget these two things all together. Again, this is totally customized and will vary from person to person. Know your "trouble zones" and make sure you stretch properly for those. Also know your limits...don't do so much of a warm-up that you are ready to give out before the race...but don't do so little that you jet out at the start of the race. HERE is an article about some stretching and warm-up routines that may work for you.

8. PACE YOURSELF!

This is one of the most common mistakes that first time runners make. When you are at the start of the race you just want to jet out in front as fast as you can. But this can leave you worn down after the first mile. Now your pace and keep it...even from the start. Unless you are my man Ryan Hall and can run the mile in under 4 minutes, there is no need to sprint at the start. You may see other people doing it, but believe me, you will be passing up those people later when they have given out and you are holding steady!

9. FINISH STRONG:

If you have been keeping up a nice steady pace and are not too tired by the end, you will be able to finish strong. This is where you will pace all those people who are just too tired to work harder. Again, KNOW YOUR BODY! If you are on the last half mile and you feel like you can do it...full on run that thing. Even the last quarter mile...just finishing strong in the last little bit will shave off tons of seconds in your final time.

10. MOST IMPORTANTLY...JUST HAVE FUN!

Whether its your first race or your five hundredth race. Have fun with it. Remember why you wanted to run in the first place. TO HAVE FUN AND FEEL GOOD...not to stress and worry about times and things like that. Don't worry about your time, your place, or the other runners around you. DO IT FOR YOU and have a BLAST!!

I really hope that this helped some of you girls...I know that it helped me a lot and I had a lot of fun getting tips from you guys, researching some tips, and writing this for you! Any questions are comments feel free to e-mail me!

Hope everyone is having a great Monday!

Lots of Love <3 Ems.

You Suck Internet Provider.

I'm not naming any names (for fear of some sort of big corporate reparation), but my Internet provider is slackin' as of late. Can you believe that I have not been able to connect to the Internet in TWO days. AND this is the second time this month this has happened...AND when I called them they said they didn't see that anything was wrong. WHAT THE HELL?! Come on guys, I'm paying you for this. You best be giving me what I'm paying for.

Ok enough ranting, its back now. I feel like walking on egg shells though, like any false move and I will get kicked off again.

Currently I am enjoying a lovely bowl of "banana pancake" oats. And catching up on all the blogs that I have missed the past couple of days.

YUMMMSSS!!

I have been busting my butt with the substituting gigs lately! Monday I was a Kindergarten teacher and yesterday I was a fifth grade teacher...Friday is 1st (my favorite grade). Gotta make that money!!

Also, I have been taking every precaution to treat my knee. After a week off from running I tried it again on Monday. I ran 4 miles...came home iced it for 30, heated it for thirty, rubbed pain reliever creme on it, and wrapped it for the rest of the day. Tuesday there was NO PAIN! But, I still wanted to take it easy so I just worked out on the treadmill for 45 minutes. Today I'm going to see how it goes at the gym before deciding what workout I want to do.

Yesterday at work I purchased the cutest little shirt. I have this sort of "theme" with my outfits. If they have some sort of unique back to them I HAVE to buy them. Everyone now associates me with these types of shirts, it kinda like an "Emily staple". I just think that a womans back is one of the most sexy parts of the body. Its seductive, but not skanky. haha. Don't you agree? Here is the latest addition to the collection:

While catching up with the blogs, I was stoked to see that I had received an award from one of my FAVE bloggettes Dulcie. I was super excited about this award, because I just think its great!

The Renee Award is one of the most meaningful awards in blog world because it honors someone who is incredibly inspirational in her intelligent and witty writing. And by doing so, this award celebrates women’s smart, strong and inspirational spirit! It honors women who spread joy and love like an Acorn……a small package growing into a tall and sturdy oak tree which gives more acorns…………..

First of all let me just tell you guys that each and everyone of you inspire me by your witty and funny antics and also with your strong spirits. There is not one blog that I read that doesn't make me laugh or smile every single day. And all of the blogs that I read inspire me and add to my life from day to day. I just love every single one of you guys. So if I comment on your blog at all, just know that you are AMAZING and that I am passing this award onto you as well!

NOW I HAVE SOME SUBJECTS TO ADDRESS FOR SOME OF MY READERS!

First of all Sam had asked what my drink of choice was. And I just have to say that it all depends. I really like to drink red wine at the house while I am getting ready to go out or if I am just chillin with friends in a restaurant or something. If I am out partyin' it up with friends...and trying to keep up with the boys (not that I can or anything, my boys are pretty extreme) I will take shots. My favorite shot is a yagerbomb, with sugar free red bull....because regular red bull with all that sugar mixed with alcohol just isn't a good idea for the ol' tummy. Funny story...one time I got asked by a guy at the bar WHO WAS ORDERING THE SAME DRINK, if I was on a "diet"...I looked at him, then looked at his drink and said "No, are you?!" nice pick up line. Ok back to the drinks...if I want to just not really drink much and just sip on something I will order a vodka cranberry or a light beer. My favorite beer in Yuenling light.

Ok, now I feel like an alcoholic. Don't judge! But, I feel like knowing the appropriate drink for you and where you are and what you are doing is important. I know EXACLTY how much of each of those drinks I can drink without going over bored and keep track meticulously throughout the night. Because I have such a god "game plan" as far as drinks go, I hardly ever get hangovers or regret anything the morning after...except maybe the texts...umm...still working on that one.

Next order of business Miss Emily is running her first 5K and she needs our help! She asked me for some tips about running and I can think of a few AND I know there are others of you out there that have a few tips as well. In the next couple of days I wanna do a post of running tips. SO PLEASE E-MAIL ME SOME OF YOUR BEST TIPS FOR TRAINING OR JUST RUNNING IN GENERAL. I'm going to put them all together, along with some research and tips of my own and make a post for her...and anyone else that can benefit from the tips.

Now I'm off to the gym!

Hope everyone is having a happy HUMP day!

Lots of Love, <3 Ems.

Meeting the New Man...

Thats right, I met a new man in my life yesterday, and he is one handsome man at that!

One of my very best friends in the whole world just had this HUGE bundle of joy yesterday and I could not be happier for her. I freaked out when I got her message that her water had broken yesterday morning at 6 A.M...he was almost 2 weeks early! But everything went great and mom and baby are doing wonderfully. Pretty much my whole day yesterday was spent hangin' with the new man. I just couldn't get enough.

The proud Daddy

And the beautiful Mommy.

I just could not be happier for her and I know that her and Chris will make awesome parents. I can not wait to see what the future holds for them! Happy Birthday Lincoln Maddox!!!

So like I said before, most of my day was spent in the hospital. I stayed there until right before work at 5. I did run home to make some lunch before work though.

You guessed it...a WRAP!

I didn't get in a workout because of all the excitement today, but thats OK because my knees are still hurting a little. I think I may ice them up again and rest one more day. Any advice or tips on helping my poor knees?!

Today I am up bright and early. Why? I have no idea, but there has to be SOME reason that I wanted to get up and start the day this early. So, lets see what the day brings!! My horoscope is telling me that today I will have a brilliant idea. hmmm.

Hope everyone is having a relaxing Sunday.

Lots of Love, <3 Ems.